Free Yoga Poses

Half Moon Pose - Ardha Chandrasana

Benefits

• reduces fatigue by infusing you with energy

• trims waistline and reduces fat

• wonderful free yoga poses to strengthen the legs and back

• tones nervous and digestive systems

1. start in a kneeling position, knees and hands on the floor

2. bend and move one leg between your hands. Knee above your ankle

3. extend the other leg back, toes touching the floor

4. breathe deeply, lengthening your back, neck, and extended leg. Breathe

5. when ready, push up and balance with your arm and leg into Half Moon Pose

6. hold the pose for as long as you desire, breathing in and out deeply

7. when ready, exhale down back into runners pose, then relax.

8. repeat the steps for the other side.

More Free Yoga Poses

Discover variations and modification poses by clicking on the yoga charts below...

Hand To Toe Pose - Utthita Padangusthasana

1. Start in a standing position, breathing, focusing on a spot in front of you

2. bend your left leg, grasp the great toe with your left hand, hold and breathe

3. when ready, exhale, extending the right arm for balance, straighten the leg out

4. choose different angles of the stretch: in front of you, to the side

5. hold the pose for as long as you desire, breathing in and out deeply

6. when ready, exhale and come back to standing

7. repeat for the other leg.

Warrior / Hero Pose - Virabhadrasana III

1. begin in Mountain Pose - Tadasana, arms straight above your head

2. step the right leg forward and engage the muscles

3. keeping your pelvis stabilized, move your torso forward over the right leg

4. allow the left foot to come off the floor and use as a counter-balance

   

5. have your torso parallel to the floor and have a sense of your whole body being supported by the grounded right leg

6. keep the pelvis and rib cage level by dropping the left hip down

7. relax your face and jaw and lengthen the spine

8. hold the pose for as long as is comfortable breathing deep and steady

9. when complete, drop the left foot down to the ground and repeat for the other side

When performing these free yoga poses, it is important to rest your body before you begin yoga breathing and pranayama.

The body has to transition from one focus and activity to another. If we do not rest, stress and tension can develop in the body and the mind.

When practicing pranayama, whether it be for three minute or thirty-three minutes, we must sit with a straight spine. Sit comfortably on the floor or a straight-backed chair.

You should always ask an experienced teacher in deciding which yoga breathing exercises to perform and suited to you.

I update Yoga-Training-You.com with free yoga poses very frequently, so please subscribe to my monthly newsletter, Hatha Yoga Lovers. It tells you each month about new information and free yoga poses that I've added.

Subscribe to my Hatha Yoga Lovers Blog. It will let you know whenever any new or changed Web pages appear on Yoga Training You. By subscribing to the RSS feed (see the left column under nav-bar), you keep up-to-date with all the new pages as they go live, as well as all special postings.

Search This Site...

Here are hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...

tree - vriksasana
crow - kakasana
dancer - natarajasana
warrior or hero pose - virabhadrasana III
hand to toe - utthita padangusthasana
side arm balance - vasisthasana
shoulder stand - sarvangasana
head stand - sirshasana
hand stand - adho mukha vriksasana
plow - halasana
mountain - tadasana
warrior or hero - virabhadrasana II
warrior or hero - virabhadrasana I
triangle - trikonasana
cat or table pose - marjariasana
sun bird - chakravakasana
free yoga poses
staff - dandasana
seated boat - paripurna navasana
downward facing dog - adho mukha svanasana
upward facing plank - purvottanasana
face down moves - navasana vinyasa
leg raises - ab vinyasa
knee to chest - apanasana vinyasa
monkey god - hanumanasana
runners poses - ashwa sanchalasana
thunder bolt - vajrasana or virasana
pigeon - kapotasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana

Loading

Accredited Hatha Yoga Training Certification

My name is Karen Sandler.

If you're interested in becoming a hatha yoga teacher, I offer different outstanding certification courses.

For hatha yoga teachers, I offer accredited continuing education CEU classes.

Click on my photo for details.

All courses geared to take you to the next level in your hatha yoga poses practice.

One of the great wisdom's is the "yoga of numbers." For more info, click here for your free numerology online

Crow Pose - Kakasana

One of the best hatha yoga poses for developing core strength and balancing the first three Chakras.

1. place a bolster in front of you so when you are in the pose, the head does not touch the ground

   

2. start in a squat pose, hands on the floor hip width apart, fingers spread out

3. place your inner knee's on the upper arms or elbows, bringing the knee's as close to the under arms as possible

4. create tension against the arms with the knee's

5. begin to lean forward allowing the weight of your body to rest on the arms

6. lift the feet off the floor and rest your head on the bolster in front of you

7. keep the spine lengthened and shoulders down away from your ears

8. hold Kakasana Pose for as long as comfortable, then rock back onto your feet

Runner Position - Ashwa Sanchalasana

1. start in a kneeling position -- Cat Pose, knees and hands on the floor

2. bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle

3. tighten the right leg muscles to support the knee in this position

4. tuck the toes in on the left foot

   

5. sink your pelvis down toward the floor, keeping it square

6. for a variation, take your left knee off the floor and straighten the left back leg

7. create a line of energy from the head, through the spine to the back heel

8. as you inhale, draw energy up through the legs into the pelvis

9. exhale, allow the cleansing energy go out of the pelvis toward the floor

10. keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute

11. repeat for the other side by coming back into Cat Pose.

Warrior / Hero Pose - Virabhadrasana I

1. Begin these free yoga poses by standing with your legs spread apart

2. rotate your right leg and foot out 90 degrees

3. lift and rotate the left heel about 45 degrees. The left heel is in line with the right arch of the foot

4. spread the toes out of both feet, engage and tighten the thigh muscles

5. rotate your trunk and pelvis so that you are looking over your right leg

   

6. bring the arms up over your head, keeping the muscles tight, and arms straight

7. relax the shoulders, move the shoulder blades toward the pelvis, and extend the fingers creating a line of energy down the arms and spine

8. rotate the arms so that the palms are facing each other

9. when ready, bend your right leg at the knee positioning it over your ankle

10. tighten and activate the back leg, pushing the heel into the ground

11. open up the pelvis, keeping the spine straight

12. keep the sacrum scooped in and draw the abdomen in

13. hold the pose for as long as you desire, breathing in and out deeply

14. when completed, straighten your leg, allow your arms to fall by your side

15. turn, repeat the steps for the other side.

Head Stand Pose - Sirshasana

1. Start in a kneeling position or Cat Pose, facing a wall if you desire

2. interlock your fingers in front of you, on the floor

3. spread your arms and elbows out on the floor, creating a stable base

4. lift your hips into the air and position the top of your head into the interlocked hands and fingers

5. walk your feet toward your head

6. contract and engage your abdominal muscles to stabilize your torso

7. when ready, gently push your toes away from the floor, raising your legs upward

8. keep the back and legs straight, arms and shoulders relaxed

9. tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]

10. lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips

11. allow your shoulders to relax and move away from your ears, and lengthen your neck

12. relax your face, head, eyes, and jaw

13. with the downward pressure of your forearms against the floor, the pressure on the top of your head is light

14. As you inhale, pull energy through your feet, body, and down into your head

15. as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor

16. hold the pose for as long as you desire, breathing in and out deeply

17. when completed, slowly bend at the waist bringing your feet back to the floor

18. then, move back into kneeling position

19. rest - lie on the floor in Savasana or Corpse Pose for a few minutes.

Yoga Vinyasa's

Yoga Meditations - Corpse Pose - Savasana