Yoga Postures

Head Stand Yoga Postures -- Sirshasana


yoga postures chakra chart

Benefits...

  • gives upper body strength

  • great for the hips and legs

  • energies all systems, body and mind

  • a wonderful detox posture

  • helps to balance the crown chakra - Sahasrara

Scroll to the end for details on yoga postures and Ayurveda.


  1. Start in a kneeling position, 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

    yoga postures headstand

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

  5. keep the legs straight, or bend the legs bringing them closer to the body, toes on the floor

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

  7. keep your legs bent

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

  9. when completed, bring the feet back to the floor.


    yoga postures headstand legs spread

  10. A variation is to have the legs spread

  11. perform the asana as above, but instead of keeping the legs bent, have them straight

  12. once you're in the head stand and you feel stable, spread your legs apart as far as possible

  13. hold and breathe

  14. when complete, bend the legs, feet to the floor, release the arms, and relax.


Related Yoga Postures

Discover variations and other postures by clicking on the charts below...


Bridge Pose -- Setubandhasana

yoga postures back bends

  1. start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's

  2. place the arms stretched out on the floor just away from your body

  3. gently scoop the sacrum or tail-bone to lengthen the lower back

  4. inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky

  5. exhale, lengthen the front and the back of your torso

  6. now, breath deeply, expanding the rib cage and chest

  7. hold this pose for as long as comfortable

  8. when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time


Standing Forward Bend Pose -- Uttanasana

yoga postures forward bends

  1. Start in a standing position, legs together, hands on hips

  2. keep the toes pointing forward and root your feet deep into the earth

  3. lengthen your whole body upward through the torso and top of the head

  4. keep your shoulders back and square

  5. exhale, bring your arms out to your sides

  6. activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards

  7. keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened

  8. stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary

  9. relax your neck, head, face, and jaw

  10. as you inhale, draw the energy up the legs and into your pelvis

  11. as you exhale, lengthen the spine

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


Downward Facing Dog Pose -- Adho Mukha Svanasana

yoga postures exercises down dog

  1. Begin from Cat Pose -- Marjariasana -- 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, stretching the pelvis up toward the sky

  8. straighten the legs moving your heels toward the floor

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

  10. exhale, allowing 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. when completed, bend your legs and come back to Cat Pose.

  13. Repeat the steps again for more intense results.


yoga postures poses asanas
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Hand To Foot Balancing Pose

yoga postures


Cat or Table Pose -- Marjariasana

yoga postures cat

  1. start on all fours - knee's and hands on the floor

  2. place the flats of your feet on the floor or curl your toes under

  3. Inhale, lift the sacrum and head up, stretching the back.

  4. Hold the move for a couple of seconds, feeling the stretch on the front of your body.

  5. Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.

  6. Repeat several times, inhaling and exhaling as you move the spine.


    Shoulder Stand Posture

    yoga postures shoulder stand


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    Yoga And Ayurveda

    yoga postures symbols

    Discover Ayurvedic diets and essential oils for healing Vata, Pitta, and Kapha dosha body types.

    Take your free, easy Ayurvedic Test.


    Therapeutic Yoga Postures

    These yoga postures and asana's 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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