Online Yoga Instruction

1. Start in the foundational standing pose, hands by your side

2. bend the left leg, raise the foot up to the right hip, turning the bottom of the foot up and outward

3. gently press the left knee back to allow a stretch of the adductor muscles.

4. Lengthen the spine, scooping the sacrum down and under.

5. Inhale, raise arms over your head, breathe

6. hold the pose for ten seconds to a minute

7. repeat on the other side.

8. Here's a modification to Vriksasana...

   

9. instead of the foot on the opposite hip, place on the inner thigh of the opposite leg

10. press and move the bent knee back for better stretching of the inner thigh muscles.

11. Lengthen the spine and neck, scooping the sacrum down and under.

12. Inhale, raise arms over your head, breathe

13. hold the pose for ten seconds to a minute

14. repeat on the other side.

Search This Site For Specific Online Yoga Instruction...

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

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
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
tree - vriksasana
monkey god - hanumanasana
runners poses - ashwa sanchalasana
thunder bolt - vajrasana or virasana
pigeon - kapotanasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana

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More Online Yoga Instruction

Click on the charts below for more wonderful yoga positions...

Warrior / Hero Pose - Virabhadransana 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

Downward Facing Dog - Adho Mukha Svanasana

1. Begin from Cat Pose -- Marjariasana -- kneeling, hands and knee's touching the floor

2. extend your arms and hands out in front of you, shoulder width apart

3. pull the upper arm bones -- humerus -- into the shoulder joints, and lengthen the spine

4. rotate the upper arm bones spreading the shoulder joints

5. curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky

6. keep the knee's bent and heels off the floor

7. lengthen through the spine and arms

8. straighten the legs moving your heels toward the floor

9. Inhale, draw energy up the arms and legs into the pelvis

10. exhale, all this energy to penetrate throughout the core of your body

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

12. A variation to Downward Facing Dog is to extend one leg

13. release and repeat for the other leg.

14. when completed, bend your legs and arms and come back to Cat Pose.

15. Repeat the steps again for more intense results.

Yoga Training

My name is Karen Sandler.

If you're interested in becoming a yoga teacher, I offer an outstanding 200 hour certification course.

For 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 yoga practice.

The wonderful online yoga instruction given on this Web site is a great way to get started.

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Therapeutic Yoga

The online yoga instruction given here for hatha yoga poses have the reputation for helping in certain disorders and illnesses.

They are never a substitute for medical attention, though they may aid in the correction of some disorders.

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