Hero pose

This basic pose stretches your feet, ankles, knees, thighs, hips and lower back.


  • Start with your hands and knees on the floor. Keep your knees hip-width apart so that your thighs are parallel.
  • Point your feet directly backward, not turning in or out.
  • Sit between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor.
  • Sit straight. Rest your hands in your thighs and close your eyes.
  • Lift up and extend your chest, relaxing your shoulders back and down away from your ears. Then lift or lower your chin until your head feels perfectly balanced.
  • Breathe deeply and sit quietly for at least a minute.

Note: If you feel any pain or discomfort sitting on the floor, try placing a folded yoga mat or cushion between your feet.

Tree pose
The Tree Pose strengthens the thighs, calves, ankles and back while stretching your hips and groin. It also helps improve your balance and concentration.


  • Stand straight with your feet shoulder width apart.
  • Exhale and place the sole of your left foot on the inside of your right leg, close to the groin, with your toes pointing downward.
  • Inhale and stretch your arms sideways to form a “t,” with your palms facing down.
  • Exhale and bring your palms together in prayer position.
  • Raise your arms overhead, keeping your palms together.
  • Keep your balance by focusing your eyes on a point directly in front of you. Keep breathing steadily from your belly.
  • Release, relax and repeat.

Rabbit pose
Stress can age you prematurely and deprive your skin of its natural healthy glow. The rabbit pose releases the tension in your back and shoulders all the way up to your neck and head, relieve the physical symptoms of stress.


  • Kneel down. Lower yourself slowly so that you are sitting on your lower legs and feet.
  • Keeping your arms to the sides, lower your torso down to your thighs, and your head down towards the floor.
  • Press your forehead lightly to your knees.
  • Extend your arms backward and try to hold on to the base of your feet.
  • Inhale deeply.
  • Exhale as you gradually lift your hips.
  • Keep your forehead as close as possible to your knees and the top of your head near the floor or mat.
  • Contract your abdominal muscles and hold the pose for 5 seconds.
  • Relax and repeat.

Note: You may want to cushion your head and knees with a folded towel.

Half Frog pose
The half frog pose helps improve posture, strengthens muscles and stretches out your whole body.


  • Lie on your belly. Press your forearms to the floor and lift your head and upper torso.
  • Bend your right knee and bring your heel as close to your butt as possible.
  • Supporting yourself on your left forearm, reach back with your hand and clasp the inside of your foot.
  • Slowly rotate your elbow toward the ceiling. Slide your fingers over the top of the foot and curl them over the toe tips. The base of your palm should be pressing the top of the foot.
  • Press your foot down.
  • Remain in this position for 30 seconds. Slowly release your hand and bring your foot back on the floor and rest.
  • Repeat on the other side.

Boat pose
We probably spend more time sitting during the winter than during any other season, so it’s important that we pay attention to our lower backs. The boat pose is great for both your back and your overall flexibility.


  • Sit down on your yoga mat. Pull in your legs and grab your thighs.
  • Tilt your upper body backwards so that your lower back carries your weight and the entire upper back is aligned in a straight perpendicular line.
  • Slightly pull your legs with your arms to maintain the posture. Extend your arms forward and parallel to the floor.
  • Stretch your legs and feet together. See to it that your back remains straight.
  • Bring your arms alongside your body, parallel to the floor and focus on a particular spot for balance.
  • Keep your breath slow and steady.
  • Maintain this position for 1 minute.
 Beginners: A yoga strap will help you maintain the pose as you work on your balance and strength.

The cobra pose
Many of the classic yogic postures are based on nature: trees, mountains, birds and animals – including the cobra. The cobra pose stretches the shoulders, chest, arms, and abdominal muscles, while strengthening the spine and firming the buttocks. The stretching also relieves stress and improves breathing by expanding the chest. Practice this pose every morning for five days straight, and you’ll feel a drastic increase in strength and energy.

Pitta stress relief bridge pose
The bridge posture is one of the best yoga techniques for relieving stress and reducing anxiety – which is especially useful for hyper Pitta body-mind types. The pose also reduces fatigue. We recommend practicing the bridge pose in the morning for five days in a row to experience a change in your state of mind.


  • Lie on your back with your knees bent and feet together.
  • Keep your arms at your side with palms on the floor.
  • Lift the hips towards the ceiling.
  • Breathe regularly. Hold the pose for 5 inhale-exhale cycles.
  • Slowly release and come to rest on your back.

Lotus Pose
Lotus pose, or Padmasana, is a cross-legged seated posture whose origins can be traced back to ancient India. Padmasana is one of the most important yoga poses, and its practice is recommended in conjunction with meditation and breathing exercises. This pose is good for the abdomen, spine and pelvis, and acts as a massage for the nerves of the lower body. Padmasana increases blood-flow throughout the body and tones all the major muscle groups.


  • Sit on the ground with your head and spine straight. Extend your legs forward with your heels touching.
  • With the help of your hands, place your right foot on your left thigh and then your left foot on your right thigh.
  • Try to touch your knees to the ground and turn the soles of your feet upwards.
  • Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
  • Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
  • Remain in this position with your eyes closed for about 1 minute.
  • Repeat the above steps with your left foot placed on your right thigh and your right foot placed on your left thigh.

Half lotus pose
Half Lotus pose, or Ardha Padmasana, is a beginner’s posture whose origins can be traced back to ancient India. Ardha Padmasana is one of the most important yoga postures, and its practice is recommended in conjunction with meditation and breathing exercises. This posture is good for the abdomen, spine and pelvis, and acts as a massage for the nerves in the lower body. Ardha Padmasana increases blood-flow throughout the body and tones all the major muscle groups.


  • Sit on the ground with your head and spine straight. Extend your legs forward with your heels touching.
  • With the help of your hands, place your right foot on your left thigh with the sole facing upward.
  • Bend your left leg and place it under your right leg so that your left sole is under the right thigh.
  • Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
  • Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
  • Remain in this position with your eyes closed for about 1 minute.
  • Repeat the above steps with your left foot on your right thigh and your right foot under your left thigh.

Lion pose
Practicing yoga daily increases blood flow throughout the body and can have energizing effects on anyone. We recommend doing a seated practice of the Lion Pose first thing in the morning to jumpstart the day. Lion Pose is an excellent exercise for the often neglected facial muscles, and can take years off your face if practiced daily.


  • Place a pillow on the floor and lower yourself into a kneeling position.
  • Raise your buttocks and place your right foot on the thigh of your left leg.
  • Squat on your heels and place your hands on your knees. Spread out your fingers.
  • Inhale deeply, keeping your spine erect.
  • Open your eyes and mouth as wide as possible while sticking out your tongue and chin. Feel the pose engage all of the muscles of your face.
  • Exhale forcefully from your mouth, allowing sound to escape with your breath.
  • Spread your fingers wide and point your fingertips upwards, tensing the muscles of your hands and wrists.
  • Gaze at the tip of your nose.
  • Hold the pose until you have fully exhaled, then sit back down into the original position.
  • Repeat 3 times.

Chair pose
Practicing daily yoga increases the flow of oxygen-rich blood throughout the body, improving the body’s ability to heal itself. We recommend practicing the chair pose first thing each morning for an invigorating start to the day. This posture energizes the entire body, increases stamina and provides both a lengthening and stretching workout for the lower body and back.


  • Stand with the feet together or hip-width apart.
  • Inhale and bring arms forward, parallel to the floor with the palms facing down.
  • Exhale and bend the knees, coming to a squatting position.
  • Push the hips down and back as if you were going to sit on the edge of a chair, bringing your weight onto your heels, while keeping your knees facing forward. (Do not bring the hips lower than the level of the knees)
  • Press your shoulders blades down and back while arching your spine.
  • Bring your tailbone down and push it forward, tucking it under your hips.
  • Pick a point on the wall or floor on which to concentrate for balance.
  • Hold this posture for 3-6 breaths.
  • Inhale and press down into your feet, straightening your legs, and move your arms up toward the ceiling.
  • Exhale and release your arms down.

Note: Begin with your back a few inches away from the wall. Adjust your body so that as you bend down your tailbone brushes the wall.

Pigeon pose
Pigeon pose is a simple posture that tames stress while stretching both hip and knee muscles. This pose also elongates the spine, and in doing so, stretches the pelvic muscles and hamstrings, relieving pressure on the lower back. We recommend you perform this posture every morning to keep your muscles loose and relaxed all day.


  • Start seated on your mat with your legs stretched out in front of you.
  • Bend your left leg and bring your left heel in as close to your right hipbone as possible.
  • Place your hands palm-down on the mat next to your hips.
  • With the support of your hands, lift yourself up and bring your right leg under you.
  • Extend and straighten the leg so that your right kneecap touches the yoga mat.
  • Use your arms and hands to help keep your balance.  Straighten your arms and simultaneously elongate your spine.
  • Gently lower your pelvis towards the floor.
  • Make sure that your left hip touches the floor. You can place a folded blanket or a pillow under the hip for support.
  • Hold this position for 3-5 full breaths. Relax and return to the original position.
  • Repeat with the legs reversed.

Warrior one pose
Warrior One is a standing pose that increases stamina, improves balance, strengthens legs and stretches shoulders and arms. Practice this pose every mWarrior orning to keep your body strong and your mind focused and calm. Regular practice of this yogic position can help you overcome anxiety, stress and insomnia.


  • Move your legs apart into a comfortable straddle.
  • Inhale and rotate your body at the waist so that you are looking over your right foot. Point the right foot.
  • Exhale and point your back foot so it is slightly behind you and diagonal from your front foot.
  • Move your back foot forward enough so that your hips are parallel and facing forward.
  • Inhale and place your hands on your hips and bend your right knee until the knee is directly over the foot.
  • Exhale and rotate your pelvis under your body so that your tailbone is pointing down toward the ground.
  • Inhale and lift both your arms straight upward, maintaining a slight bend in the elbow, palms facing inward and fingers outstretched.
  • Refrain from raising your shoulders with your arms. Point your chin up as much as is comfortable.
  • Push your energy down out of your feet and up out of your hands. Continue breathing deeply and hold the pose for 3-5 breaths.
  • Come out of the pose by stepping forward with your back foot and stretching your arms out and back down to your sides.

Wind releif pose
Pawanamuktasana, or Wind Release Pose, helps strengthen the core muscles while releasing pressure in the abdomen. This relaxing exercise is beneficial for women with abdominal pain, acid reflux and excess belly fat. Practicing this pose every day will help flatten your stomach and improve your mood.


  • Lie down flat on your back on a mat with your legs together and stretched out. Place your hands at your sides.
  • Bend your right leg and grip it with both hands.
  • Interlock your fingers and press your thigh against your abdomen.
  • Raise your head and touch your nose to your knee.
  • Breathe deeply for at least 5 breaths or 10-30 seconds.
  • Release your leg.
  • Repeat with left leg.
  • Lastly, repeat with both legs, pressing your thighs hard against your abdomen.
  • Breathe deeply, at least 5 breaths.
  • Release, straighten your legs and relax.

Camel pose
This basic yoga posture is especially effective for stretching the spine, back muscles, shoulders and arms. It also stretches the intestines and stomach and helps you improve your posture. We recommend you practice this pose first thing in the morning – at 7AM if you can.


  • Kneel on the yoga mat on your knees, thighs pressed together at a right angle to the floor.
  • Move your hands to the back, just above the buttocks. Lean back and slide your hands over your legs till they reach the ankles. (If you feel a strain in the back, don’t push yourself beyond this point.)
  • Inhale and arch your back, thrusting your belly forward. Tilt your head back as far as you can.
  • Hold this position for the duration of one breath.
  • Exhale and return to the kneeling position.

Cow face pose
Stress is bad for the mind, the body, and yes, even the coiffure! The Cow Face Pose helps you stretch out your whole body, including hips, ankles, thighs, shoulders, armpit, chest, deltoids and triceps. It also strengthens your spine and abdomen. Practice this yoga posture every evening and relieve tension from neck strain, backache and tight shoulders.


  • Sit up with your back and legs straight – legs extended in front of you.
  • Bending your left leg, bring the heel under your right thigh, up towards the hip. Keep your left knee on the floor.
  • Grasp your right foot with your left hand. Still keeping the foot on the floor, place the heel of your right foot against the front-left portion of your left buttock. The right knee should be directly on top of the left knee.
  • Inhale slowly through the nostrils, raise your right hand over your head and bend the right elbow.
  • Reach behind your back with the left hand and clasp the fingers of both hands (forming an “s” shaped lock).
  • Hold the posture for as long as you can comfortably hold the inhaled breath.
  • Exhale slowly and then repeat the pose, alternating left and right.

Note: Hold a strap between your hands if they do not meet behind the back.

Cobbler’s pose
This sitting pose is great for opening your hips and strengthening your back and legs. Practice first thing in morning!


  • Sit upright on a mat or a cushion with your spine straight and legs extended. Let the soles of your feet touch.
  • Inhale and gently grab your feet with your hands, wrapping them around your toes. Gently pull your heels back towards your body and then adjust as you gently press both knees towards the floor.
  • Do not force your knees down. Instead try to release your thighbones toward the floor.
  • Keep your spine straight and stay in this pose anywhere from 1 to 5 minutes (or 8 breaths).
  • Exhale, lift your knees away from the floor, and extend the legs back to their original position.

Legs up the wall pose
This pose is also known as Viparit Karani. It calms your senses, relieves swollen or cramped legs, and gently stretches the calves, back and neck.


  • Lie on the floor near a wall.
  • Inhale and swing your legs up so that your heels are on the wall and your hips are supported against it.
  • Lie back so that your head is lined up directly with the top of your spine. Your spine should extend in a straight line from the crown of the head to the tailbone.
  • Exhale, bending your knees slightly.
  • Inhale and place a small towel over your eyes. Keep them closed.
  • Try to maintain the position for 5 to 10 minutes.
  • Exhale and bend the knees completely, lower the heels down the wall and roll off to the right side. Lie on your side for a few breaths before coming up to sit upright, back against the wall.

Note: If you have any lower back or neck pain, fold a yoga mat or thick towel and place it under your back and neck.

Locust pose
The Locust pose (Salabhasana) helps strengthen the abdominals, legs, and arms, and also relieves stress and improves posture. It sounds easy, but takes practice and patience to master.


  • Lie on your stomach with your arms alongside your body, palms facing up. Rest your forehead on the floor.
  • Gently lift your head and upper torso.
  • Lift your arms slowly, keeping them parallel with the floor. Then lift your legs from behind as much as you can.
  • Rest your weight on your abdomen and lower ribs.
  • Stay in this position for about a minute, breathing regularly and evenly.

Crocodile pose
The Crocodile pose relaxes the muscles and relieves fatigue. It helps to reduce high blood pressure and stimulates the small intestine, which aids the digestive processes.


  • Lie flat on a yoga mat with your chin, chest and abdomen touching the ground.
  • Stretch your legs, keeping them together, with your arms at your sides.
  • Inhale and raise your trunk and head.
  • Exhale and place both hands on opposite shoulders, grasping lightly.
  • Do this in such a way that your folded elbows rest exactly above one another your forearms crossing the opposite upper arms.
  • Inhale. Rest your forehead on your folded arms and dip your face in the space in between.
  • Exhale, close your eyes and relax.
  • Continue with abdominal breathing and maintain this position for as long as you comfortably can.

Monkey pose
The Monkey Pose (Markatasana) supports digestion, which helps insure optimal health and circulation to the skin.  As a bonus, it’s easy to learn and can also relieve backaches.


  • Lie down flat on a yoga mat and spread your arms out, palms facing the sky.
  • Fold both your legs up to the knees and keep them near your hips.
  • Turn your knees towards the right side and slowly lower them to the floor. Your left knee should rest on your right knee and your left ankle should rest on your right ankle.
  • Turn your neck to the left and hold.
  • Switch sides and repeat.

Half moon pose
One of the many wonderful things about yoga is that you can do it inside, and in a small space. Poses like this one will help you find your physical and mental balance, no matter what storms are brewing outside.


  • Stand on a mat with your feet parallel and about 4 feet apart, your left hand resting on your hip.
  • Slightly bend your right knee then move a bit forward.
  • Move your right hand forward – a few inches from the toes of your right leg, exhale and press your right hand and right heel into the floor for balance.
  • Lift your left leg parallel to the floor.
  • Raise your left hand. It should be aligned with your right hand.
  • Bear your weight on the right leg.
  • Look up at your fingers.
  • Stay in this pose for a few seconds.

Note: Beginners can try this pose with the help of a block or a wall. Reach for the block if you can’t make it all the way to the floor.

The plank pose
The Plank Pose is a demanding, extremely beneficial yoga pose which, performed correctly and regularly, will strengthen your arms, spine and abdominal muscles.


  • Begin with Downward Facing Dog posture.
  • Draw your torso forward until your shoulders are over your wrists and your whole body is in one straight line (Like a push-up).
  • Press your forearms and hands firmly down and press back through the heels.
  • Keep your the neck in line with the spine and broaden your shoulder blades.
  • Hold this position for 20 to 30 seconds – longer if you can – then push back into downward dog.

The fish pose
The Fish Pose is a powerful yoga technique that helps relieve stiffness in your neck and shoulder muscles. It also can expand your lung capacity and improve deep breathing.


  • Lie down on your back with your legs straight and your feet together.
  • Place your hands, palms down, underneath your thighs.
  • Pressing down on your elbows, inhale and arch your back.
  • Drop your head back so that the top of your head is on the floor. (Be sure to support your weight on your elbows, not your head.) Exhale.
  • Hold the pose and inhale deeply, keeping your legs and lower torso relaxed.
  • Lift your head and relax it gently on the floor. Release your arms.

Triangle pose
This pose stretches and relaxes your back, shoulders, legs and arms. It also improves the flow of blood to your head, for a combination of relaxation and circulation that is essential to the health of your skin.


  • Stand with your feet together and arms at your sides.
  • Spread your legs so that your feet are slightly more than shoulder-width apart.
  • Inhale and extend your arms straight out and parallel to the floor, palms facing down.
  • Turning your torso to the right, bend at the waist and bring your right hand down to your right ankle. Exhaling slowly, extend your other arm upward, keeping your knees and elbows straight. Turn your head up towards the fingertips of the left hand. Inhale and return to position with the arms outstretched.
  • Hold for one full exhale.
  • Inhale and repeat with your left hand.