SAMASTHITI

(EQUAL STANDING POSTURE) Long straight head

Head, neck and
spine in a
straight line
Lift sternum
Relax shoulders,
draw shoulder
blades in and down

Draw
Arms by your body,
abdomen in
palms forward or in
and up

Lengthen tail
bone toward
ground Keep thighs active, internally rotate upper thighs

Press down evenly

through your heels
VRKSASANA (TREE POSTURE) Lift hands to sky, palms face
inward

Look straight ahead to focus on

Head, neck and spine in a one point
straight line

Relax shoulders, draw Lift sternum

shoulder blades in and
down
Draw abdomen in and up
Lengthen tailbone toward
ground

Engage your outer hip

muscles to keep hips Press sole of feet into inner thighs
even to the ground
Press down evenly throughout
your heel and big toe mound
VRKSASANA (TREE POSTURE)
 Garudasana (eagle pose)
Shoulders away from
ears, breathe
between shoulder
Squeeze arms
blades
together

Ribs
pulled in Elbows and
knees in one
Long, flat back line

Foot
underneath Squeeze the
your calf legs together
muscle
Weight is evenly
distributed on all four
corners of the standing Tuck toes if
foot possible
 UTKATASANA (MIGHTY /CHAIR POSTURE)
Spread fingers actively, press
palms together or keep
hands shoulder width apart,
Relax shoulders palms facing in
away from ears

Draw shoulder Gaze straight

blades in and down

Keep your Lift sternum

spine long
Keep abdominal muscles
contracted so ribs drawn
Lower your in, not sticking out
hips
Knees
together

Feet together,
press into
heels
 Reach actively upward with your
fingers spread
Gaze upward to
thumb Keep neck and spine long

Rotate chest upwards, lengthen

both sides of torso

Relax shoulders away Back leg straight engage your thighs

from ears

Press hand outside of

front foot

Front heel in line with Back foot turned 60 degrees, press

inner arch of your along the outer edge of your back
back foot foot

UTTHITA TRIKONASANA (EXTENDED TRIANGLE POSTURE)

UTTHITA TRIKONASANA (EXTENDED TRIANGLE POSTURE)
PARIVRITTA TRIKONASANA
(REVOLVED TRIANGLE POSTURE)
Reach actively upward with
your fingers spread
Gaze upward
Rotate chest to thumb
upward lengthen
both sides of torso,
do not round back

Keep neck and spine long

Keep back leg Shoulders away from ears

straight and engage
your thighs Upper hand, shoulders
in line with ball of foot
and hand

Back foot turned out of

Front heel in line with
45 degrees, press along
back heel
outer edge of foot
UTTHITA PARSVAKONASANA (EXTENDED SIDE ANGLE POSTURE)
Reach actively forward
with your fingers raised Draw shoulder
blades in and
down

Draw in abdominal
muscles so ribs do
not stick out

Knee above ankle,

forming right angle Keep back
leg straight

Front heel in line with Thigh parallel

inner arch of your back to floor
foot Back foot turned out 60 to
90 degrees, press along the
outer edge of your back
foot
 UTTHITA PARSVAKONASANA
Gaze upward (EXTENDED SIDE ANGLE POSTURE)
Draw shoulder
Reach actively blades in and
forward with down
your fingers
raised Draw in abdominal
muscles so ribs do
not stick out

Lengthen
Knee above tailbone down
ankle, forming
right angle Keep back leg
straight

Thigh
parallel to
floor
Front heel in line Back foot turned out 60 to 90
with inner arch of degrees, press along the outer
your back foot edge of your back foot
 Shoulder blades
down the back

Torso
connected to
thigh
Gaze at fingers

Ground down
through outer
edge of foot
Push knee
forward
keep Knee over ankle &
contact thigh parallel to mat
with arm

Hand presses
firmly into mat

Parivritta Utthita Parsvakonasana (revolved extended side angle pose)

 Gaze upward in direction
of twist
PARIVRITTA UTTHITA PARSVAKONASANA
(REVOLVED EXTENDED SIDE ANGLE POSTURE)
Press palms
together Keep neck and
spine long
Draw navel to
spine, turn rib Lift sternum
cage toward
inner thigh
Press triceps into
front thigh

Knee above
ankle

Rest knee on Ground

ground: optional into front
Press down with foot
tops of feet
 Draw navel toward
spine

Lengthen
through the Hug your outer
spine hips to the
midline

Roll shoulders Hips level

back

Broaden
through the
collarbones Press into
your back foot

Gaze to your
shin
Parsvottanasana(side intense stretch)
VIRABHADRASANA -1(WARRIOR-1)
Press palms together or keep
hands shoulder width apart
with fingers spread Gaze upward or at thumbs
without compressing your
Reach arms up neck

Lift sternum Keep neck and spine long

Draw navel in and up Roll shoulders back and

down
Knee above ankle
Lengthen tailbone down

Press evenly throughout Press top of back foot into

your front foot ground
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 Gaze forward over middle finger
Reach outward evenly in both of front hand
directions through your fingertips
Relax shoulders away from ears

keep neck and spine

Long
Lift sternum
Draw shoulder blades in and down
Keep abdominal muscles
Shoulders over hips contracted

Lengthen tailbone down knee above ankle, forming

right angle

front heel in line

with inner arch of
Back foot turned out 60 degrees, your back foot
press along the back edge of foot

VIRABHADRASANA - 2 (WARRIOR – 2)
 Padangusthasana( holding the big toes)

Shoulder blades lift up & onto

back
Legs straight &
knees unlocked

Crown of head toward floor,

elbows out to side

Wrap middle & index finger

between first and second toes,
Feet hip width thumb presses on big toe nail
apart
 Energy
radiates up Posterior pelvic
tilt to maintain
Top hip balance
opens back
Top shoulder
moves back Maintain a
seamless line of
energy throughout
the side body

Top leg fully

engaged and
Navel moves flexed
Bottom
shoulder towards the
moves spine, core
forward engaged

Knee cap lifting and

Light on leg active
fingertips

Ardha Chandrasana (half moon pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Trunk
revolving
Leg stretching
back

Shoulder
blades in
Urdhva Prasarita Ekapadasana(upward split one leg)

Stretch heels away from each

Toes reach other
to the sky

Inwardly rotate the lifted thigh

Ribs are even & reach toward

standing leg
Inwardly rotate
standing leg
thigh Standing leg quadricep is lifted to
prevent hyper extention

Kneecap of
standing leg
faces forward Reach the nose toward the knee
 Lengthen neck and Square hips Flex foot,
spine evenly to press through
the ground heel

Reach Lift sternum

forward slightly Back leg
palms face in
Contract parallel to
abdominal floor
muscles

Knee above
ankle

VIRABHADRASANA -3(WARRIOR-3) Press into big

toe mound,
inner arch
and heel
ardha baddha padmottanasana (half bound lotus standing forward bend)

Guide lifted Grab hold of big toe

knee in line with
standing leg
knee

Quad engaged

Shoulders are even

and away from ears

With each
exhale, bring the
face closer to Press evenly into
the standing leg all four corners
of standing foot
Hand gripped on
mat
Fingers in line with toes
Natarajasana(Lord of the dance Pose)
Press foot to hand & hand to Gaze to your fingers
foot
Broaden through the
collarbones

Extend your sternum

Knee in line with hip joint forward and up

Draw navel towards

spine

Hips are kept

square Hips level & squared

Press into your standing

foot
 Prasarita Padottanasana(legs widespread intense stretch)

Lengthen the Engage core

spine

Engage thighs
Stretch
legs

Keep feet
parallel to
Shoulders
each other
pulling down
the back and
away from ears

Rest crown on Keep palms & head in

floor line with feet
Utthita Hasta Padangusthasana(intense arms hold big toe)
Engaged Grab big toe with
Gaze to the left core index & middle
fingers

Collar bones Pinky toe

broad toward face

Extend through
leg, lift kneecap

Root down Kneecap lifted

into all four
corners of the
standing foot
 Utthita Hasta Padangusthasana
(Extended Hand to Big Toe Pose)

Relaxed neck Chest opened

Right Core engaged

shoulder
over right
hip Heel pushing
away

Right femur
pushing
back Bottom leg
active and
straight
 Malasana (Garland or Squat Pose)
Lengthen through spine
Gaze forward

press your elbows against

Broaden the your thighs
collarbones

Reach your tailbone towards

Draw navel toward your heels
the spine
Lift your inner arches &
Hugs outer hip to ankles
the midline
 Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)

Draw shoulder Float crown towards sky

blades together
and down
Extend through
both heel and
ball of foot
Spiral chest
around
spine

Lock down lifted legs hip,

Engage quadriceps creating a sense of drawing the
to straighten legs. sitz bones towards each other
Rotate inner thighs
inward Spiral the inner
thigh back

Lift through the

arch and relax toes
 Drop your
shoulder
blades down
Squeeze your your back
knees together

Squeeze your
lower ribs Lift the
onto your pelvis
thighs

Suck your belly in Your heels are pressing

weight into the ground
 Utkata Konasana (Goddess Pose)
Lengthen up through the
tip of the crown Press the palms
together

Soften your shoulders

Draw navel towards

spine
Squeeze the glutes

Tailbone reaches down,

hip bones reach up

Press into the outer edge Knees stacked over front

of both feet ankle