https://www.yogajournal.

com/poses/mountain-pose

(tah-DAHS-anna) tada = mountain

Mountain Pose: Step-by-Step Instructions

Step 1
Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel).
Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and
forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on
the feet.
Step 2
Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to
strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your
groins, and from there through the core of your torso, neck, and head, and out through the crown of your
head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis
toward the navel.
Step 3
Press your shoulder blades into your back, then widen them across and release them down your back.
Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling.
Widen your collarbones. Hang your arms beside the torso.
Step 4
Balance the crown of your head directly over the center of your pelvis, with the underside of your chin
parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.
Step 5
Tadasana is usually the starting position for all the standing poses. But it's useful to practice Tadasana as a
pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.
https://www.yogajournal.com/poses/salutation-seal

Salutation Seal
Anjali Mudra Step by Step
Step 1
Sit comfortably in Siddhasana or stand in Tadasana. Inhale and bring your palms together. Rest the
thumbs lightly on your sternum.
Step 2
Press the hands firmly but evenly against each other. Make sure that one hand (usually your right hand if
you are right-handed, your left if left-handed) doesn't dominate the other. If you find such imbalance,
release the dominant hand slightly but don't increase the pressure of the non-dominant hand.
Step 3
Bow your head slightly, drawing the crease of the neck toward the center of your head. Lift your sternum
into your thumbs and lengthen down along the back of the armpits, making the back elbows heavy.
Step 4
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Start your practice
sitting in meditation in Anjali Mudra for 5 minutes. You can also use this hand position in Tadasana prior
to beginning the Sun Salutation sequence, contemplating the "sun" or light of awareness the yogis say is
resident in your heart.
https://www.yogajournal.com/poses/tree-pose

Vrksasana (vrik-SHAHS-anna) vrksa = tree

Tree Pose: Step-by-Step Instructions
Step 1
Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your
right knee. Reach down with your right hand and clasp your right ankle.
Step 2
Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner
left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.
Step 3
Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel
to the floor.
Step 4
Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the
outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor
about 4 or 5 feet away.
Step 5
Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with
the legs reversed.
https://www.yogajournal.com/poses/warrior-ii-pose

(veer-ah-bah-DRAHS-anna) Virabhadra = the name of a fierce warrior

Warrior II Pose: Step-by-Step Instructions
Step 1
Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet
apart. Raise your arms parallel to the floor and reach them actively out to the sides,
shoulder blades wide, palms down.
Step 2
Turn your right foot slightly to the right and your left foot out to the left 90 degrees.
Align the left heel with the right heel. Firm your thighs and turn your left thigh
outward so that the center of the left knee cap is in line with the center of the left
ankle.
Step 3
Exhale and bend your left knee over the left ankle, so that the shin is perpendicular
to the floor. If possible, bring the left thigh parallel to the floor. Anchor this
movement of the left knee by strengthening the right leg and pressing the outer right
heel firmly to the floor.
Step 4
Stretch the arms away from the space between the shoulder blades, parallel to the
floor. Don't lean the torso over the left thigh: Keep the sides of the torso equally long
and the shoulders directly over the pelvis. Press the tailbone slightly toward the
pubis. Turn the head to the left and look out over the fingers.
Step 5
Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for
the same length of time to the left.
https://www.yogajournal.com/poses/garland-pose

Malasana
Garland Pose: Step-by-Step Instructions
Step 1
Squat with your feet as close together as possible. (Keep your heels on the floor if you can;
otherwise, support them on a folded mat.)
Step 2
Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and
fit it snugly between your thighs.
Step 3
Press your elbows against your inner knees, bringing your palms to together in Anjali
Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your
front torso.
Step 4
To go further, press your inner thighs against the sides of your torso. Reach your arms
forward, then swing them out to the sides and notch your shins into your armpits. Press
your finger tips to the floor, or reach around the outside of your ankles and clasp your back
heels.
Step 5
Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand.
https://www.yogajournal.com/poses/child-s-pose

(bah-LAHS-anna) bala = child

Child's Pose: Step-by-Step Instructions
Step 1
Kneel on the floor. Touch your big toes together and sit on your heels, then separate
your knees about as wide as your hips.
Step 2
Exhale and lay your torso down between your thighs. Broaden your sacrum across the
back of your pelvis and narrow your hip points toward the navel, so that they nestle
down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis
while you lift the base of your skull away from the back of your neck.
Step 3
Lay your hands on the floor alongside your torso, palms up, and release the fronts of
your shoulders toward the floor. Feel how the weight of the front shoulders pulls the
shoulder blades wide across your back.
Step 4
Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes.
Beginners can also use Balasana to get a taste of a deep forward bend, where the torso
rests on the thighs. Stay in the pose from 1 to 3 minutes. To come up, first lengthen
the front torso, and then with an inhalation lift from the tailbone as it presses down
and into the pelvis.
https://www.yogajournal.com/poses/cat-pose

Marjari = cat
Cat Pose: Step-by-Step Instructions
Step 1
Start on your hands and knees in a "tabletop" position. Make sure your knees are set
directly below your hips and your wrists, elbows and shoulders are in line and
perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
Step 2
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and
knees in position. Release your head toward the floor, but don't force your chin to your
chest.
Step 3
Inhale, coming back to neutral "tabletop" position on your hands and knees.
Step 4
This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
https://www.yogajournal.com/poses/cow-pose

Cow Pose: Step-by-Step Instructions

Step 1
Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly
below your hips and your wrists, elbows and shoulders are in line and perpendicular to the
floor. Center your head in a neutral position, eyes looking at the floor.
Step 2
As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink
toward the floor. Lift your head to look straight forward.
Step 3
Exhale, coming back to neutral "tabletop" position on your hands and knees. Repeat 10 to 20
times.
Step 4
This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.
 https://www.yogajournal.com/poses/corpse-pose

(shah-VAHS-anna) sava = corpse Step 3

Corpse Pose: Step-by-Step Instructions Reach your arms toward the ceiling, perpendicular to the floor. Rock slightly from side to side and broaden the back ribs and
Step 1 the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso.
Sit on the floor with your knees bent, feet on Turn the arms outward and stretch them away from the space between the shoulder blades. Rest the backs of the hands on the
the floor, and lean back onto your forearms. floor as close as you comfortably can to the index finger knuckles. Make sure the shoulder blades are resting evenly on the
Lift your pelvis slightly off the floor and, with floor. Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum. From
your hands, push the back of the pelvis toward here, spread the collarbones.
the tailbone, then return the pelvis to the floor. Step 4
Inhale and slowly extend the right leg, then the In addition to quieting the physical body in Savasana, it's also necessary to pacify the sense organs. Soften the root of the
left, pushing through the heels. Release both tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the
legs, softening the groins, and see that the legs nose between the eyebrows. Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release
are angled evenly relative to the mid-line of the your brain to the back of the head.
torso, and that the feet turn out equally. Narrow Step 5
the front pelvis and soften (but don't flatten) the Stay in this pose for 5 minutes for every 30 minutes of practice. To exit, first roll gently with an exhalation onto one side,
lower back. preferably the right. Take 2 or 3 breaths. With another exhalation press your hands against the floor and lift your torso,
Step 2 dragging your head slowly after. The head should always come up last.
With your hands lift the base of the skull away
from the back of the neck and release the back
of the neck down toward the tailbone. If you
have any difficulty doing this, support the back
of the head and neck on a folded blanket.
Broaden the base of the skull too, and lift the
crease of the neck diagonally into the center of
the head. Make sure your ears are equidistant
from your shoulders.