Illustration of Posture

English Name
Sanskrit Name

Description of pose

Opening Postures

Crossed legs on floor
Sukhasana

A seated posture on the floor, with back leaning against a wall, legs crossed at the mid-shins, blankets underneath hips and blocks underneath knees for support

Seated Twist on floor
Parivrtta Sukhasana

A cross-legged seated posture, on floor; thoracic and cervical spine are axially rotated to the right and then to left, using one hand on knee and one hand on floor to assist rotation

Cat-cow, seated
Marjariyasana/
Bitilasna

A seated posture in chair, sitting tall with hands on knees; fluid alternation between spinal extension and flexion

Mountain Pose
Tadasana

Standing tall with hands at sides and feet hip width apart

Partial Sun Salute
Surya Namaskar

Standing tall, transition to standing forward bend with knees extended and up to 90° of hip flexion (anteriorly)

Middle Sequence

Chair
Utkatasana

A standing posture that emulates sitting in a chair, hips flexed to a maximum of 90° (anteriorly) and shoulders flexed to maximum of 180°

Advancement from series I:  no support from the wall

Tree
Vriksasana

A one-legged standing balance, with non-weight bearing hip externally rotated to approximately 45°

Advancement from Series I:  non-weight bearing foot placed on medial ankle of the support leg; only stand on one leg and no use of external chair support (if feasible)

Warrior II
Virabhadrasana II

A lateral lunge, with forward hip externally rotated and knee flexed to approximately 45° (posteriorly); rear hip is internally rotated, rear foot turned in 30° 

Advancement from Series 1: Both arms abducted to 90°, with shoulders in neutral rotation; rear foot not braced against the angle made by the junction of the floor and wall

Wall-Plank
Chaturanga

A standing pushup, facing the wall

Advancement from Series 1:  hands placed more caudally, mid-way between shoulders and waist; feet placed farther from wall, approximately 6 inches more than arm’s distance

One-Legged Balance
Utthita Hasta Padangusthasana

A single-leg stand with back resting on wall for support; non-support leg knee flexed to 90° (posteriorly), hip flexed to 90° (anteriorly) and foot pressed into block;  shoulders flexed to a maximum of 180°

Crescent
Ashta Chandrasana

A forward lunge, with heel braced against the wall, front knee flexed to a maximum of 90° and rear hip and knee extended; both shoulders flexed to a maximum of 180°, with external rotation

Side Stretch
Utthita Parsvottanasana

A standing forward bend, with feet in semi-tandem position, hip-width apart. As much distance placed between front and rear foot as is comfortable 

Modification from Series I:  hands placed on back of a chair; flex shoulders and slide chair away until anterior hip is flexed to a maximum of 90° (anteriorly); neutral spine is maintained

Chair Twist
Bharadvajasana

A seated twist, on a firm chair; feet are planted on ground hip-width apart, thoracic and cervical spine are axially rotated to right and then to left

Cobra
Bhujangasana

A prone back extension; with blanket under hips and lower ribs, palms are pressed to the floor beneath shoulders, elbows are bent, scapulae are retracted and depressed

Advancement from Series 1: Hand position placed lower, at approximately mid-thorax

Recumbent Leg Stretch
Supta Padangusthasana

A recumbent hip flexion posture; extended right leg is flexed at the hip to a maximum of 90° (anteriorly) while the other leg remains extended and pressing into the floor; repeat on opposite side (Yoga strap is used on flexed leg)

Bridge, with hip flexion
Salamba Eka Pada Setu Bandha

A recumbent back extension and hip flexion; from a recumbent (supine) position with knees flexed to 45° (posteriorly), torso is elevated as hips are moved into bilateral extension
 
Advancement from Series 1:  After bilateral hip extension is attained, right hip is moved into 90° of flexion (anteriorly) with right knee flexed to 90°. Pelvis is maintained stable. Repeat on left side

Abdominal Cultivation
Supta Pada Sanchalasana

A recumbent abdominal strengthening position; bilateral hips and knees are flexed to 90°, and feet are off of the floor.  Then hips are extended to a maximum of approximately 120° (anteriorly); extension and flexion of hips are alternated

Hip Flexor Stretch
Supta Saithalyasana

A recumbent twist; starting posture is arms in abduction, shoulders in external rotation, feet mat-width apart, and knees flexed to 45° (posteriorly); then knees are allowed to slowly drop toward the right.  A blanket or block support is used under knees as needed.

Wide-legged Seated Forward Bend
Upavishta Konasana

A seated forward bend on the floor; forehead rests on chair, hips are at 90° of flexion (anteriorly) and legs are in abduction (approximately 45°).  Blankets are used underneath hips and forehead and blocks are used  underneath knees for support as needed

Corpse pose
Savasana

Recumbent complete relaxation with normal breathing