ASANA GUIDE

DHARMA COLETIVO 200HRS YOGA TEACHER TRAINING

Pose Name
Chair Twist sometimes referred to as 'Revolved Chair Pose'

Sanskrit
Parivrtta Utkatasana
Parivrtta = revolved
Utkata = power
Asana = pose

Pronounce
PAR-ee-VREE-tah oot-kah-TAHS-uh-nuh

Bene ts
Strengthens the core, ankles, thighs, and calves
Stretches the spine and shoulders

How To
1. Begin in Chair pose with your hands in prayer at the center
of your chest
2. Activate your core and begin to twist towards your left,
hooking your right elbow outside of your left thigh.







fi



























 3. Keep your shoulders stacked as you broaden through your
collarbones.
4. If possible, bring your gaze up towards your upper elbow or
keep your gaze down towards your mat.
5. Press rmly into the balls of your feet and squeeze your
thighs together.
6. To release, engage your core and quads as you twist back
to your center.
7. Switch sides.

Teaching Cues
Press your palms together
Activate your core
Twist from your core
Sink into your hips
Press your weight into your heels
Squeeze your thighs together
Broaden through your collarbones
Engage your quad muscles
Stack your shoulders
Bring your gaze to your upper elbow or towards your mat

Injuries And Modi cations

• Students who have serious back, hip, or knee issues should
avoid this pose or do it with caution.
• For students who are not as balanced, they can begin in
Chair pose with their feet hip distance apart instead of with
their feet closer together.


fi









fi



























 • Students can also practice balance with their back against a

wall.

Things To Look For

Chest is collapsing in
Neck is strained
Weight is not in the heels
Shoulders are not stacked










 Pose Name
Crow

Sanskrit
Kakasana
Kaka = crow
Asana = pose

Pronounce
kah-KAHS-uh-nuh

Bene ts
Strengthens the arms, shoulders, core, forearms, and wrists
Improves balance

How To
1. From Mountain pose, come into a squat with your knees
slightly wider than the torso. Allow your palms to come at
onto the mat with your ngers spread wide. Palms should be
about shoulder-width apart.
2. Bring your feet closer together.
3. Begin to slightly rock the torso forward. Press the knees into
the backs of your arms (slightly above the elbow on the
triceps).
4. Engage your core. Slowly lean forward as you lift your feet
o of the ground.
5. Round the back slightly.
6. Keep the elbows and wrists in line to avoid elbows splaying






ff

fi





















fi






fl


 out.
7. Press the knees and shins tightly into your triceps.
8. Keep your gaze forward towards the mat.
9. Hold for several breaths.

Teaching Cues
Spread your ngers wide to distribute weight evenly in your
palms
Rock forward
Bring your feet closer together
Press your knees into your triceps
Gaze forward
Feet lift up
Activate and engage the core
Round your back slightly
Activate and engage your legs
Keep your elbows in line with your wrists

Injuries And Modi cations

• If you have students with serious knee, wrist, or shoulder
injuries, do not do this pose. Crow is a fun and challenging arm
balance pose to experiment with for your students. The best
way to teach this pose safely to your students is by breaking it
down step by step. This will help your students to avoid any
injuries.
• The key to Crow is prepping the body before trying the pose.
With any balance pose in yoga, core strength is key. Let your
students know to work on their core strength with poses such
as Plank Holds, Dolphin, Chaturanga, or Boat. The hip exors
should also be strong, because you are lifting the body up










fi






fi



















fl
 using these key muscles. Poses such as Chair and High Lunge
are a good way to prep by strengthening the hip exors.
• Strengthening the forearms and upper arms are also
important to support the wrists in this pose. Prep poses such
as Chaturanga, Downward Facing Dog, Plank Holds and
Dolphin are good ways to strengthen the forearms and upper
arms.
• Crow is also a great pose to teach perseverance to your
students because it is completely normal for beginners to fall
numerous times before successfully doing the pose. Let your
students know it is okay to fall sometimes, as long as they
keep trying. To help guide your students, you could suggest
putting some blankets in front of them so they feel more
con dent in attempting the pose and falling forward.
• Another way to practice this pose is by lifting one leg at a
time to build up strength and con dence.
• Beginners can also start with a block under their heels or by
sitting on the block when they begin in the squat position. This
helps for students who are not able to able to press their heels
towards the ground or sink their hips low enough.
fi


fi


fl





 Things To Look For
The feet are too far apart
The knees are not pressing into the triceps
Elbows are not in line with the wrists
The back is at
Core is not engaged

Pose Name
Easy Twist or sometimes referred to as "Revolved Easy Pose"
or "Seated Twist"

Sanskrit
Parivrtta Sukhasana
Parivrtta = revolved
Sukha = easy
Asana = pose

Pronounce
Pa-ree-VREE-tah so-KAHS-uh-nuh

Bene ts
Stretches the hips, ankles, abs, shoulders, and spine







fi








fl




















 How To
1. Begin in Easy pose.
2. Ground down evenly through your sit bones and engage
your core.
3. Bring your left hand behind you on the mat and your right
hand to your left knee.
4. Begin to twist from your core towards your right, allowing
your head and neck to come last.
5. Stay here for several breaths.
6. To release, bring your head and neck back to center and
then gently untwist your torso back to center.
7. Switch sides

Teaching Cues
Keep length in your spine
Lift up through the crown of your head
Engage your core
Twist from your core
Allow the chest to remain open and lifted
Root down evenly through your sit bones
Gently move your head and neck back

Injuries And Modi cations

• For students who have serious hip or knee injuries, do not do
this pose or practice mindfully with caution.
• If the knees do not come all the way to the ground, you can
place a blanket or bolster under them for support.
• Students can also sit on a blanket or bolster to elevate the
hips; this will also help to support the knees.














fi





























 Things To Look For

The spine is not lengthened

The neck is strained
Twist should come from the core not the lower back

Pose Name
Extended Puppy

















 Sanskrit
Uttana Shishosana
Uttana = stretch or extend
Shisho = puppy
Asana = pose

Pronounce
Ooh-tah-nah sheesh-oh-AHS-anna

Bene ts
Stretches the spine, lower back, shoulders, chest, and hips

How To
1. Begin in a table top position.
2. Begin to slowly walk your hands forward and lower your
chest to the ground at the same time.
3. Allow your hips to remain in line with your knees and relax
your forehead towards the ground.
4. Extend the arms forward as far as is comfortable for you and
let the palms rest on the mat. Relax your neck here.
5. Keep length in your spine.
6. To release, press into your palms and walk your hand back
under your shoulders.

Teaching Cues
Press the tops of your feet into the mat
Elongate your spine









fi




































 Walk your hands forward slowly
Relax your forehead towards the mat
Extend your arms out in front of you with your palms resting on
the mat
Relax your neck
Keep your hips over your knees
Elbows should be extended straight out in front not splayed
out

Injuries & Modi cations

• Extended Puppy Pose is a great chest, shoulder, and spine
stretcher. If you have students with injuries to any of these
areas, they should avoid it or practice mindfully with caution.
• If you have students with knee injuries or knee pain, they can
place a blanket under the knees for support.
• Beginners can also place a block under the forehead for
support.

Things To Look For

The knees are not in line with ankles
The tops of feet not pressed to mat





fi




















 The knees are not hip distance apart
The elbows are splayed out

Pose Name
Extended Hand to Big Toe or sometimes referred to as
'Standing Hand to Big Toe'

Sanskrit
Utthita Hasta Padangusthasana
Utthita = extended
Hasta = hand
Pada = foot
Angusta = big toe
Asana = pose

Pronounce
oot-tHEE-tuh-HA-staa-pod-ang-goosh-TAH-sah-nuh



























 Bene ts
Strengthens the legs and ankles
Stretches the hamstrings
Improves balance

How To
1. Start out in Mountain pose with your arms by your sides and
your feet rooted into the ground.
2. Use your hands to guide your left knee up towards your
chest, balancing on your right foot.
3. With your left hand, grab hold of your left big toe.
4. Begin to extend your left leg straight out, holding onto your
toe and rooting into your standing leg to help maintain your
balance.



fi

















 5. Bring your extended leg out slightly to the side to come fully
into the pose.
6. Your right hand can remain on the hip, or straight out to the
side to help maintain balance.
7. Allow your shoulders to remain parallel and keep your spine
straight.
8. To release, bring your left knee back into your chest, and
release the leg to the ground. Come back into Mountain pose

Teaching Cues
Ground your standing foot into the mat
Guide your knee in towards your chest
Collect balance prior to extending out the leg using your core
and standing leg muscles
Latch onto your big toe using your thumb and pointer nger
Gently guide your extended leg out to the side
Allow your shoulders to remain parallel
Keep your torso over your hips
Allow your spine to remain straight

Injuries And Modi cations

• Students with ankle or hip injuries should not attempt this
pose or practice mindfully with caution.
• Students with tighter hamstrings may have trouble fully
realizing the pose but can use a strap to help work up to the
pose's full expression.
• If balance is an issue, you may use a chair to help maintain
balance coming into the pose. You can also use a wall for
support by placing your back along the wall.










fi























fi




 Things To Look For
The shoulders should not be hunched forward
The head and neck should be relaxed and still

Pose
Fish

Sanskrit
Matsyasana
Matsya = sh
Asana = pose

Pronounce
mahts-ya-see-nuh

Bene ts
Stretches the throat, chest, abs, hips, and shoulders
Strengthens the forearms and upper back

How To
1. Begin by lying on your back with your arms by your sides
and your palms face down on the mat.
2. Begin to press your forearms and elbows into the mat as
you lift your upper torso and shoulder blades up, creating a
slight arch in your upper back and shoulders.
3. Tilt your head back gently as you bring the crown of your














fi






fi
















 head closer towards the mat.
4. Keep your legs engaged.
5. Hold for several breaths.
6. To release, press into your forearms, gently lift your head
and lower your torso and head back towards the mat.

Teaching Cues
Press into your forearms and elbows
Palms are face down on the mat
Arch your upper back
Lift your chest and upper back
Activate your legs
Keep your chest lifted upwards
Crown of your head reaches toward mat
Press your feet together

Injuries And Modi cations

• If you have students with serious neck, shoulder, or arms
injuries, do this pose with caution or avoid it.
• For students who need more support for their head, they can
place a folded blanket underneath their head to elevate it.







fi




























 •Beginner students do not need to bring the crown of their
head all the way down towards the mat.

Things To Look For

The legs should not be lifting o the ground
The forearms are not pressed rmly to the mat for support
The neck should be relaxed and not strained

Pose Name
Frog

Sanskrit
Mandukasana
Mandu = frog
Asana = pose

Pronounce
Man-doo-kah-sah-nah

Bene ts
Stretches hips, thighs, and groin

How To
1. Begin on your hands and knees in table pose.
2. Draw the knees out into a wide stance, as far as possible









fi


















fi
ff





 without placing unnecessary strain on the knees.
3. Keep the spine elongated and the crown of the head
lengthened forward.
4. Slowly bring the elbows down to the mat, keeping the
elbows stacked below the shoulders and the forearms pressed
into your mat.
5. Hands should be pointed forward with the palms at onto
the mat.
6. Slowly begin to sink your pelvis towards the ground, nding
your own edge of comfort.

Teaching Cues To Use

Make sure the knees aren’t strained
Sink your pelvis back and down towards your feet
Reach your crown forward
Slightly tuck your tailbone to avoid overarching your lower
back
Press your forearms into your mat
Keep your spine relatively straight

Injuries And Modi cations

• Students with knee injuries should avoid this pose, and those
with
hip,










fi


















fl
fi
 groin, and lower back injuries should practice it with caution or
not at all.
• If students feel any sort of pain in this pose, ask them to
come out of the pose immediately. Some alternative poses that
are less intense are Pyramid and Supine Pigeon Pose.
• A folded blanket can be used under the knees for a softer
surface.
• If this pose is too intense, students can place a rm pillow or
bolster between their legs and lower their chest onto it.
• The lower students bring pelvis towards the ground and sink
their hips, the more intense the stretch will be. Instruct them to
lower back mindfully and play with their own edge - nding a
place that's comfortable for them.

Things To Look For

The knees are strained

The opening appears forced
The spine is rounded

Pose
Gate

Sanskrit
Parighasana
Parigh = beam used to lock a gate
Asana = pose

Pronounce
pahr-eee-GAHS-uh-nuh


















fi
fi




 Bene ts
Stretches the hamstrings, ankles, torso, spine, arms, and abs

How To
1. Begin in a kneeling position with your hips and sit bones
raised up o the mat.
2. Extend your right leg out straight to the side, pressing into
your right foot.
3. Keep your left hip and knee in line.
4. Lift your right arm up and over to the left, allowing the bicep
of your right arm to frame your ear.

5. Tilt your torso gently over to the left and bring your left hand
to rest onto your mat or a block.
6. Gaze up towards your right hand if this is comfortable for
you. Option to keep your gaze forward.
7. Stay here for several breaths. To release, sweep your right
arm back down, bring your torso back to center directly over
your hips. Gently come back to a kneeling position and switch
sides.

Teaching Cues
Lengthen up through your torso
Activate your extended leg
Broaden through your collarbones
Keep chest open and lifted upwards
Press into the foot of your extended leg


fi






ff

























Stack your standing knee and hip so that they remain in line
Reach your arm up and over
Gaze up towards your top hand

Injuries And Modi cations

• Students with serious knee injuries should avoid this pose or
practice mindfully with caution.
• For students with shoulder issues, they can remain upright in
this pose without extending their arm up and over.
• For students with knee issues, they can place a folded
blanket under their standing knee for support.
fi














 Things To Look For
The hips should be facing forward
The extended leg should be straight
The chest should be open
Shoulders should not be hunched

Pose Name
Headstand

Sanskrit
Sirsasana
Sirsa = head
Asana = pose

Pronounce
sheer-SHAH-sah-nuh

Bene ts
Improves circulation
Strengthens shoulders, arms, and core








fi


























 How To
1. Begin on your hands and knees with your elbows at across
the oor in front of you.
2. With your elbows still at against the oor, clasp your hands
together and interlock your ngers.
3. Place your head onto the oor, with the back of your head
pressing into the palms of your clasped hands.
4. Use your thumbs to hold your head in place.
5. Lift your hips up, straighten your legs behind you and press
into the mat.
6. With little steps, move your feet forward to bring your hips
over your elbows
7. Engage your core to keep balance of yourself once the hips
have come over the elbows.
8. Slowly and with control bring one leg up at a time, straight
up over your torso.
9. Your forearms and core are key to maintain your balance
here.
10. To release, use your core muscles to bring the legs slowly
back down to the mat.
11. To release, come into Child once you have come out of the
headstand for a counterpose relief.

Teaching Cues
Fingers should be interlocked and cupped around the head
Engage the core
Activate your shoulder and arm muscles
Bring the legs up slowly with control
Keep the shoulders raised and the back straight
Extend from the mat through the extended toes
Feet should be extended



fl


















fl


fi
fl








fl










fl


 Allow the ankles, knees, shoulders, and hips to remain in line
Squeeze your inner thighs together
Anchor yourself with your elbows through the forearms for
balance

Injuries And Modi cations

• Students with back injuries, neck injuries, high blood
pressure, or heart conditions should not attempt this pose.
• The headstand is often called the 'king' of yoga poses and is
an advanced pose. Students can lift the legs up against a wall
to help them balance and should work up to this pose through
other similar poses such as Shoulderstand.
• Strengthening your core, arm, and shoulder muscles will also
help you prep for this pose. You practice or prep with poses
such as Chaturanga, Chaturanga pushups, Dolphin, Plank,
Boat, and Three Legged Dog to help strengthen these
di erent muscles.
ff



fi










 Things to Look For
Shoulders should be away from the ears
The head should be faced forward, do not turn or move it
around
Students should not kick the legs up rapidly - they should
move with control
Body should be completely vertical

Pose Name
High Lunge Twist or sometimes referred to as Revolved High
Lunge Twist

Sanskrit
Parivrtta Anjaneyasana
Parivrtta = revolved
Anjaneya = salutation
Asana = pose

Pronounce
PAHR-ee-VREE-tah AHN-jah-nay-AHS-uh-nuh























 Bene ts
Stretches the spine, shoulders, quads, and hip exors
Strengthens the legs, ankles, and core

How To
1. Begin in High Lunge with your right knee forward.
2. Bring hands to heart center in prayer position.
3. Begin to twist over to the right side, allowing the left elbow
to rest outside the right thigh.
4. Allow your chest to reach up towards the right and the right
elbow up towards the sky. Keep your shoulders in line.
5. Engage your core and leg muscles.
6. To come out of the pose, gently untwist and come back to
High Lunge.
7. Switch sides.

Teaching Cues
Tuck your tailbone down towards the mat
Press your palms together
Open your chest upward
Keep your front knee aligned over your front ankle
Press into ball of your back foot
Engage your back leg muscles
Activate your core
Keep your spine elongated
Gaze up towards the sky or keep your gaze downwards
Keep your shoulders in line
fi
































fl












 Injuries And Modi cations
• For students with serious back, hip, or knee injuries, do not
do this pose or attempt the pose with caution.
• For beginners, students can start with the back knee resting
on the ground coming into a Crescent Lunge Twist.
• If the back knee is lowered, there is also the option to place a
folded blanket under the knee for cushion and support.


fi







 Things To Look For

The front knee is too far forward over the front ankle
The shoulders are not in line
The chest is not rotating upwards

Pose Name
Humble Warrior sometimes referred to as 'Bound Warrior'

Sanskrit
Baddha Virabhadrasana
Baddha = bound or binding
Vira = hero
Bhadra = friend
Asana = pose

Pronounce
BUH-dah-vee-ruh-bah-DRAH-suh-nuh

Bene ts
Strengthens the thighs and ankles
Stretches shoulders, biceps, triceps, thighs, ankles and chest







fi

























 How To
1. Begin in Warrior 1 pose with your right knee bent in front of
you.
2. Interlock your ngers behind your back and pull your arms
up and behind you, drawing your shoulders together over your
back.
4. Begin to dip forward from your hips towards your right knee.
As you dip, lift the arms with your ngers still interlocked
towards the sky.
5. The bent knee should not be past the ankle as you hinge
forward to prevent injury.
6. Press into the heel of your back foot to keep you grounded.
7. Lean forward and bring your right shoulder inside of your
right thigh.
8. To come out of the pose, release slowly grounding yourself
through your feet and activate your core.

Teaching Cues
Draw the shoulder blades together as you clasp your hands
behind your back
Press into the heel of your back foot to keep you grounded
Sink into your hips as you dip your torso forward
Keep your hips facing forward
Reach your arms up and back
Relax your neck
Engage the core to maintain balance
Keep your front bent knee rotated slightly inwards to avoid
outer rotation



















fi








fi









 Injuries And Modi cations
• Students with shoulder or hip injuries should avoid this pose.
The front knee should be stacked directly over the front ankle
to prevent injury.
• If the knee falls over the ankle, students can widen the
stance to correct the pose.
• Students that cannot interlock ngers behind the back may
use a strap to maintain balance and support.

Things To Look For

The shoulders are up by the ears
The front knee is over the front ankle
The front knee is not in the same direction as the front toes





fi






fi







 The front knee is rotating inwards or outwards
The heel of the back foot is not grounded

Pose Name
Knees To Chest sometimes referred to as "Supine Knees To
Chest"

Sanskrit
Apanasana
Apana = downward ow
Asana = pose

Pronounce
ah-pahn-AHS-uh-nuh

Bene ts
Stretches the hip exors and groin

How To
1. Begin in Savasana.
2. Bend your knees and draw them up into your chest
3. Option to wrap the arms around your knees or hands to
knees to draw them closer in towards the chest.
4. Keep your shoulders pressed to the ground and your



fi















fl
fl














 tailbone pointing down towards the mat.
5. Hold for several breaths, and slowly release back to
Savasana.

Teaching Cues
Keep length in your neck
Gently tuck your chin into your chest without compressing the
neck
Broaden through your shoulder blades
Keep your shoulders pressed to the mat
Hands or arms on knees or wrap your arms around your knees
Tailbone points down towards the mat
Knees in the same direction as your toes

Injuries And Modi cations

• If you have students with serious knee or lower back issues,
do not do this pose or practice the pose mindfully with caution.
• For students with lower back issues, you can place a folded
blanket under their lower back for support.
• Students can also rock gently back and forth or side to side
to deepen the pose. Hands can be around knees or option to
wrap arms around the knees.













fi





















 Things
To Look For
The shoulders are lifting o the mat
The neck should not be compressed
The knees are not in the same direction as the toes

Pose
Lotus

Sanskrit
Padmasana
Padma = lotus ower
Asana = pose

Pronounce
pahd-MAHS-uh-nuh




















fl



ff





 Bene ts
Stretches hips, feet, ankles, and knees

How To
1. Begin in Easy pose.
2. Bend your left knee and bring the heel of your left foot in
towards your inner right thigh.
3. Using your hand, gently guide your left foot right into the
crease of your inner right thigh. (Try to avoid too much inner
rotation of your left foot in towards your right thigh to avoid
injury to the knee.)
4. Next, bring your right knee in and bring the heel of your right
knee in towards your inner left thigh, allowing the right foot to
rest at the crease of your thigh.
5. Keep your torso, spine, chest, and neck in a straight line.
6. To come out of the pose, gently unfold your top (right) leg
and then gently unfold your left leg. Repeat by switching sides.

Teaching Cues
Keep length in your spine
Relax your shoulders down away from your ears
Pull your belly in and up
Keep your torso, spine, chest, and neck in a straight line
Engage your core
Sit evenly into your sitbones
Press your sitbones rmly to your mat




fi










fi























Keep the soles of your feet facing upwards
Allow your knees to fall towards your mat
Gaze forward slightly or opt to keep your eyes closed

Injuries And Modi cations

• Lotus is a deep hip and knee opener. If you have students
with serious knee or hip injuries, do not do this pose or
practice mindfully with caution.
• Students should also avoid practicing this pose if they have
had a recent or chronic injury to their ankles or feet.
• Lotus is a commonly depicted yoga pose in Hindu culture;
however, in Western culture where we sit for longer periods of
time due to driving and working - it is a much more challenging
pose for us. Lotus is considered an advanced pose and should
only be taught to students who are at an advanced level.
• To help your students learn this pose, instruct them to prep
with hip-opening poses before trying Lotus. This will make the
pose slightly easier to attempt and practice. Students who are
new to Lotus can practicing Half Lotus pose, where one knee
is tucked in at a time. Students can also try practice full or half
Lotus by a wall to keep the spine and chest upright.
• Remind your students who do Lotus to change the cross of
their legs. This means if the right leg and knee are on top of
the left, try switching it out so that the left is on the top. This
will aid in stretching and strengthening both legs and also
avoid injury at the same time.
• Keep in mind that every student's body is shaped di erently.
Due to the size of a student's hip and genetic range of motion
in their hip - they might not be able to ever physically do Lotus.
This is okay as everyone's body shape varies.
fi
















ff



 • Be mindful to teach your students to always listen to their
bodies, move slowly in and out of the pose using their breath
to guide them, and never force themselves into any pose.

Things To Look For

The feet are not on the crease of the inner thighs
Soles of the feet are turning downwards instead of up towards
the sky
Spine is not straight and lengthened
The shoulders are hunched up by the ears







 Pose Name
Mermaid

Sanskrit
There is no Sanskrit word for Mermaid pose but because it is a
variation of One-Legged Pigeon Pose, that is the closest
Sanskrit Word for it

Eka Pada Rajakapotasana

Eka = one
Pada = leg
Raja = king
Kapota = pigeon
Asana = pose

Pronounce
EK-PAHD-uh RAH-juh-KA-poh-TAHS-uh-nuh

Bene ts
Strengthens and stretches the lower back, hips, and quads




fi





















 How To
1. Begin in Pigeon Pose with your torso lifted up.
2. Lift and bend your back knee up, drawing your back foot
closer in towards your back.
3. Reach back with your same side hand and place your back
foot on the crease of your extended hand.
4. Work to keep the chest open and keep length in your spine.
5. Reach up and back with your opposite arm, bending your
elbow. Grab hold of the opposite hand, clasping ngers
together.
6. Come into a slight backbend without compressing your
lower back.
7. Gaze forward softly and keep your torso facing forwards.
8. Hold for several breaths. To come out of the pose, release
your arms and leg gently, coming back into Pigeon.
9. Switch sides.

Teaching Cues
Press your hips into the ground
Square your hips to the front of the mat
Square your torso forwards
Tuck your back foot into the elbow crease of the same side
arm
Clasp your ngers together
Open your chest forward
Keep length in the spine

Injuries And Modi cations

• Mermaid Pose is an intense hip, quad, shoulder, and back
bend. For beginners, practice with One Legged Pigeon pose








fi





fi



















fi






 until exibility in the shoulders and spine is increased for
Mermaid pose.
• Beginners can also start with working to get the back foot on
the same side arm back elbow crease and stay here.
• Beginners can also practice reaching the forward arm up and
forward in front of the body. If the hands are not able to bind
together, a strap can be used to help this by grabbing hold of
one end of the strap with one hand and the other end with the
other hand. Slowly work to bring both hands closer together
using the strap.

Things To Look For

The spine is rounding and not lengthened


fl









 The hips are not squared to the front of the mat
The hips are lifting up o the mat

Pose Name
Malasana sometimes referred to as ‘Garland Pose’ or 'Wide
Squat Pose'

Sanskrit
Malasana
Mala = garland
Asana = pose

Pronounce
mah-LAHS-uh-nuh

Bene ts
Stretches the thighs, ankles, groin, back, and hips
Strengthens the ankles, calves, and abdominals

Note- The classic version of this pose is done with the feet
together and the knees wide, but is very challenging for a lot
of students. To make it more accessible, you can teach the
wide squat version using the how-to steps below.


fi











ff

 How To
1. From Mountain pose, step your feet out about 2-3 feet apart.
2. Bend your knees and come into a squat. If your heels lift o
the ground, you can place a folded blanket underneath them
for support.
3. Bring your hands together in prayer and press your elbows
into your knees.
4. Lean your torso forward slightly and work to keep your torso
right in between your thighs.
5. Keep length in your spine and the chest open.
6. Point your tailbone down towards the mat and shift your
weight into your heels.
7. Hold for several breaths. To release, bring your hands to the
mat or hips. Engage your core and thighs. Rise up slowly.

Teaching Cues
Shift your weight into your heels
Elongate up through your spine
Draw your shoulders down your back away from your ears
Press your elbows into your knees
Bring your hands into prayer position
Allow your chest to remain open
Tailbone points down towards your mat
Allow your feet to remain at on your mat

Injuries And Modi cations

• Malasana is a deep hip opener. Students with hip and knee
issues should avoid this pose.












fi


fl


























ff


• Malasana is also a deep squat which can be challenging for
students with knee issues. If you have students with knee
injuries, do not do this pose.
• Beginners can practice this pose with their back supported
by a wall. Beginners can also prep and practice the pose by
building strength in their thighs and ankles with Chair or
Goddess pose.
• Working on opening the hips will allow you to work through
Malasana with greater ease. O er prep hip opening poses for
your students such as Bound Angle, Lizard, Reclining Pigeon,
or full Pigeon.





ff
 Things To Look For
The chest is leaning forward too much
The feet are too far apart
The spine is rounding too much

Pose Name
Marichyasana I sometimes referred to as 'Marichyasana A' or
'Sage Twist', or "Marichi's Pose'

Sanskrit
Marichyasana I
Marichi = ray of light, named after ancient Hindu sage Marichi
Asana = pose

Pronounce
MAR-eech-yAHS-anna

Bene ts
Stretches the hips, groin, spine, shoulders, arms, and legs

How To
1. Begin in Sta pose.
2. Bend one knee, placing your foot as close to your sitbones








fi











ff














 as is comfortable for you.
3. Keep the extended leg pressed into the mat with the foot
exed and active.
4. Wrap your same side arm as your bent knee around the shin
and behind your back. Bring the opposite arm behind your
back and clasp both hands together if possible. Option to use
a strap here behind the back.
5. Learn your torso forward slightly, keeping length in the
spine.
6. Hold for several breaths. To come out of the pose, gently
unwrap your arms and bring the torso back up. Switch sides.

Teaching Cues
Press evenly into your sitbones
Clasp your ngers behind your back
Bend your knee, drawing your heel close to your sitbones
Activate your extended leg
Flex your extended foot up
Allow your neck to remain elongated
Keep length in your spine as you fold forward
Lean forward at your hips
Roll your shoulders away from your ears

Injuries And Modi cations

• Marichyasana I is an intense hip and groin opener. Students
with back and knee issues should avoid this pose or practice it
with caution.
• For students who are beginners or are not as exible, they
can keep their extended leg knee slightly bent or place a
blanket or bolster under the knee for support.
fl






fi






fi























fl



• Beginners can also not lean forward as much in the pose,

keeping the torso straight while they work on hip exibility.
• Students who are not able to clasp the hands behind the
back can use a strap by grabbing hold of a strap with both
hands and work to bring hands closer together.
• Students who are not able to wrap arms around the body can
practice just wrapping one arm at a time or simply do the pose
without arms around the back.

Things To Look For

The bent knee is splayed out to the side







fl


 The extended foot is not active or exed
The spine is rounding too much
The shoulders are up by the ears

Pose Name
One Legged Pigeon

Sanskrit
Eka Pada Rajakapotasana
Eka = One
Pada = leg
Raja = king
Kapota = pigeon
Asana = pose

Pronounce
EK- PAHD-uh RAH-juh-KA-poh-TAHS-uh-nuh

Bene ts
Stretches the shoulders, arms, spine, chest, ankle, hips, and
quads




fi


























fl




 How To
1. Begin in Pigeon Pose with your torso lifted up.
2. Lift and bend your back knee up, drawing your back foot
closer in towards your back.
3. Work to keep your chest open and keep length in your
spine.
4. Gaze forward softly
5. Hold for several breaths. To come out of the pose, release
your arms and legs gently, coming back into Pigeon.

Teaching Cues
Press your hips down towards the mat
Keep your hips facing forward
Activate and engage your core to protect your spine
Keep length in your spine
Bend your back knee up
Reach back and grab your back foot with your hand
Press your shoulder blades together
Keep your chest open

Injuries And Modi cations

• One Legged Pigeon pose is a great way to stretch your
shoulders, spine, and quads. If you have injuries to any of
these areas, do not do this pose.
• For students who are beginners or who are not as exible,
they can use a strap to reach back with. To do this, wrap your
back foot with one end of the strap and grab hold of the other
end of the strap with your hand.
• To advance the pose, students can reach both hands back to













fi

























fl




 grab the back foot or bend the elbows and reach the arms up
overhead and back for the foot. This will create more of a deep
back bend.

Things To Look For

The chest is collapsing and not remaining open
The spine is rounding forwards
The hips are not facing forward
The hips are not pressing down towards the mat










 Pose Name
One Legged Seated Forward Fold or sometimes referred to as
'Head to Knee Pose'

Sanskrit
Janu Sirsasana
Janu = knee
Sirsa = head
Asana = pose

Pronounce
JAH-noo-sher-SHAH-sah-nah

Bene ts
Stretches the hamstrings, glutes, spine, and groin

How To
1. Begin in Sta pose.
2. Bend your left leg, placing the leg knee on the ground and
the sole of the left foot onto the right inner thigh, forming a
triangle.
3. Reach your arms up towards the sky to nd your length.
4. Begin to hinge forward at your hips, keeping length in your
spine. Grab your shin or foot. You can use a strap if you aren't
able to reach all the way down.


fi


















ff









fi




 5. To come out of this pose, rise back up with a at back
coming back into Sta pose.

Teaching Cues
Allow your core to remain engaged
Draw the sole of your foot into your extended thigh
Hinge forward at your hips
Draw your shoulders away from your ears
Lengthen up through your spine
Root down evenly through your sit bones
Point your tailbone down towards the mat
Reach your hands towards your shin, ankle, or foot

Injuries And Modi cations

• Students with lower back or hip injuries should do this pose
with caution.
• Students with knee injuries can use a blanket to support their
knees and should not apply pressure in the stretch by easing
into it gently.
• If students aren't able to grab their shins, ankle, or foot, they
can use a strap to maintain the pose. Students can also keep
their knees slightly bent to lessen the intensity of the stretch

Things To Look For

The neck and spine are both rounded
Fold comes from the lower back instead of the hips









fi


ff





 












fl





 Pose
Pigeon Standing Squat or sometimes referred to as 'Standing
Pigeon Pose'

Sanskrit
Tada Kapotasana
Tada = Mountain
Kapo = Pigeon
Asana = Pose

Pronounce
Taa-da-KA-poh-TAHS-uh-nuh


















 Bene ts
Strengthens the thigh and ankle muscles
Stretches the hips and thighs

How To
1. Begin in Mountain Pose with your feet grounded into the
oor. Bring your hands to prayer at your chest or keep them
onto your hips.
2. Bend forward slightly at your hips with a at back.
3. Keep your chest broad and open. Allow your spine to stay
lengthened.
4. Bend your legs and lower your hips.
5. Lift your right leg up and bend it inward, resting your ankle
onto your standing leg, just above the bent knee of your left
leg.
6. Focus your gaze forward to a stationary spot and sink down
into your standing leg to help maintain your balance.
7. To release, lift the right leg over the left leg and return it to
the oor. Rise up slowly using your leg and core muscles.
8. Repeat on the other side.

Teaching Cues
Sink into your hips
Allow your chest to remain open
Draw your shoulders down your back and away from your ears
Bring your hands to prayer position or onto your hips for
support
Activate and engage your core




fl





fl
fi

























fl








 Root down into all four corners of your standing foot
Keep your hips squared forward
Keep length in your spine
Focus your gaze forward on a still object or directly in front of
you to maintain balance

Injuries And Modi cations

• Standing Pigeon Squat is a deep hip and groin opener
combined with balance. Students with ankle or knee injuries
should not do this pose or practice mindfully with caution.
• If you have students who are not able to get into the full
expression of this pose, an alternative pose to try instead is
Tree pose.
• If you have students with balance issues, they can keep their





fi











 hands on their hips or use a wall for support with their back
resting on it.

Things To Look For

Standing knee is rotated inwards or outwards and not in line
with the front toes
The hips are not squared to the front of the mat
The shoulders are scrunched up by the ears

Pose
Plank sometimes referred to as ‘High Plank’ or ‘Extended Four
Limbed Sta ’

Sanskrit
Utthita Chaturanga Dandasana
Utthita = extended
Chaturanga = four limbed
Danda = sta
Asana = pose

Pronounce
oo-TEE-tah- chah-tuur-ANGH-uh dahn-DAHS-uh-nuh




ff


ff






















 Bene ts
Strengthens the core, spine, shoulders, wrists, arms, legs, and
ankles

How To
1. Begin in Downward Facing Dog.
2. Lower the hips down and begin to oat forward so that your
shoulders are directly over your wrists.
3. Come up onto the balls of your feet.
4. Make one long line in the body from your crown to your
ankles.
5. Keep your spine long and your hips level.
6. Engage the core and activate your leg muscles.
7. Spread your ngers wide and press through your fore nger
and thumb.
8. Gaze between the palms.
9. To release gently come down to the knees.

Teaching Cues
Engage your core
Activate and engage leg muscles
Press into the balls of your feet
Keep a long line from your shoulders to ankles
Avoid sagging or high hips
Allow your hips to stay even
Gaze right in between your palms
Allow your shoulders to be directly over your wrists
Broaden across your shoulder blades


fi









fi


















fl
















fi
 Spread your ngers wide and press evenly into your palms

Injuries And Modi cations

• If you have students with any serious shoulder or wrist
injuries, do not do this pose or practice the pose with caution.
• For beginners, o er the modi cation option to come down to
the knees in a modi ed Half Plank.
• For students with wrist issues, they can opt to come down
onto their forearms for a Modi ed Forearm Plank pose.
• Students can also make sts for wrists or use a yoga wrist
wedge for wrist issues.

Things To Look For



fi
ff
fi
fi



fi


fi
fi








 The hips are sagging
The hips are too high
The shoulders are not over the wrists
Not on the balls of the feet
The ngers are not spread wide on the mat

Pose
Reclining Big Toe

Sanskrit
Supta Padangusthasana
Supta = reclined
Pada = foot
Angustha = big toe
Asana = pose

Pronounce
soop-TAH-pod-ang-goosh-TAH-sah-nuh

Bene ts
Stretches the groin, hamstrings, glutes, and calves










fi


fi



























 How To
1. Start out in Savasana pose.
2. Draw your right knee in towards your chest, with your thigh
becoming snug against your stomach.
3. Your left leg should remain extended and activate on the
oor.
4. With your right hand, grab a hold of the sole of your right
foot or your right big toe and start to lift and straighten it
straight up towards the sky.
5. The right leg should remain relatively straight as you lift it up
towards the sky. It can remain slightly bent depending on
exibility.
6. Keep your shoulders pressed to your mat and your
collarbones broadened.
7. To deepen the stretch, you can pull your right leg outwards
to the side, to stretch the groin more.
8. To release, bend the right knee back into your chest and
then straighten it out back to your starting position.
9. Repeat on the other leg.

Teaching Cues
Bend your knee into your chest
With control, guide your right leg up towards the sky
Acknowledge the stretch as you deepen it
Gaze upwards towards your foot or the ceiling
Shoulders should both be rooted towards the mat
Broaden through your collarbones
Activate through your extended leg on the mat

Injuries And Modi cations

• If you have students with hip injuries, avoid this pose or do
fl
fl












fi





























this pose with caution.
• You can o er a strap modi cation to ease the stretch for
students that aren't able to grab their upper foot or big toe with
their hands.
• To do this, bring the strap so that it is wrapped around the
sole of your extended foot before extending your leg up
towards the sky. A blanket can also be placed under the head
and neck for support.
• For students who are not as exible, they can opt to keep
their extended leg bent, by bending the knee and bringing the
sole of that foot to rest onto their mat.
• If students are losing balance as they pull the upper leg out,
you can place a block on the oor next to their hip to help
maintain balance.
ff







fi
fl
fl


 Things To Look For
Shoulders should stay grounded
Neck should be relaxed
Upper leg should stay straight and extended

Pose
Shoulderstand or sometimes referred to as 'Supported
Shoulderstand'











 Sanskrit
Salamba Sarvangasana
Salamba = with support
Sarva = all
Anga = limb
Asana = pose

Pronounce
sah-LOM-bah shar-vahn-GAHS-uh-nuh

Bene ts
Stretches the shoulders and neck
Improves circulation
Strengthens the core

How To
1. Begin by lying on your back with your arms by your sides.
2. Bend your knees in towards your body.
3. Engage the core and gently lift the legs straight up towards
the sky. You can lift both legs together or one at a time.
4. Place your hands on your lower back to support it.
5. Place all your weight into your shoulders and upper arms.
It's important to avoid putting weight onto your neck and head.
6. Aim to get your torso, spine, and legs in one straight line.
7. Tuck your chin slightly to elongate your neck.
8. Hold for several breaths.
9. To come out of the pose, slowly roll your back down towards
the mat, keeping your hands on your back for support if




fi









































 needed. If you need to, you can bend the knees to help ease
yourself down slowly.

Teaching Cues
Keep your heels over your hips
Allow your legs, spine, and torso to remain in a straight line
Keep your neck straight
Engage your core
Slightly tuck your chin into your neck
Avoid crunching your neck
Place weight into your shoulders - not your head or neck
Gaze towards your chest or towards your feet but do not turn
the head to either side to avoid injury to the neck
Bring hands to your lower back to support the lift

Injuries And Modi cations

• Students who have shoulder, neck or back injuries should not
do this pose or practice this pose mindfully with caution.
• Students who have high blood pressure should also not
attempt this pose or do this pose with caution.
• Students should come in and out of the pose slowly and
never force themselves into the pose.
• To support your shoulders or for beginners, you can place a
folded blanket under the shoulders. If you do this, make sure
the blanket is aligned with the short edge of your mat and that
your head and neck are not on the blanket - this is to help
support and reduce injury to your neck.
• An alternative to this pose is Plow pose which is easier on the
neck and shoulders.







fi





























 Things To Look For
Weight is not distributed between the shoulders and upper
arms
Weight is being placed on the head and neck
The legs are swaying to one side
The hands are not placed onto the lower back for support

Pose
Thread the Needle sometimes referred to as 'Revolved Child
Pose'

Sanskrit
Parsva Balasana
Parsva = side or plank
Bala = child
Asana = pose

Pronounce
PARSh-vah-bah-LAH-sah-nuh

Bene ts
Stretches the upper back, shoulders, chest, arms, and neck








fi





























 How To
1. Start out in a Tabletop position. Press the tops of your feet
into your mat.
2. Hands should be shoulder distance apart and feet about hip
distance apart.
3. Lift your right shoulder up towards the sky, and then gently
pull your right shoulder underneath your left arm, as if you are
threading a needle.
4. Your right arm should be perpendicular to your knees,
pointing away from your torso at about 90 degrees.
5. Allow the head to follow your shoulder down towards the
ground, resting on the mat.
6. Focus your gaze towards your right hand with a relaxed
neck.
7. Turn your chest so that it faces your right hand.
8. Walk your right hand out and forward to deepen the pose.
9. Hold for several breaths.
10. To release, draw the right arm back out from under the
extended left arm, and press up back into a table top pose.

Teaching Cues
Pull the torso with your right arm as it slides underneath the
left arm
Keep your left arm forward and pressed into the mat to
maintain balance
Breathe deeply to help realize the pose's full potential
Gaze towards the right hand
Press into the tops of the feet
Keep the hips stacked over the knees
Keep the neck relaxed







































 Injuries And Modi cations
• Students with back, hip, or neck issues should avoid this
pose or practice mindfully with caution.
• If you have students with knee issues, they can place a
folded blanket under their knees for support.

Things To Look For

The hips should be stacked over the knees
The head and neck are strained

Pose Name
Upward Facing Plank or sometimes referred to as 'Reverse
Plank', 'Eastern Intense Stretch' or 'Inclined Plank'




fi












 Sanskrit
Purvottanasana
Purva = east
Ut = intense
Tan = stretch
Asana = pose

Pronounce
poor-voot-taan-AH-suh-nuh

Bene ts
Strengthens the shoulders, chest, upper arms, upper back,
wrists, and glutes
Stretches the chest, ankles, core, triceps, shoulders, and thighs

How To
1. Begin in Sta pose with the legs stretched out forward.
2. Draw your hands behind the hips, with the palms facing
downward and the ngers pointing straight towards the
direction of your toes.









fi















ff




fi



 3. Hands should be about shoulder distance apart.

4. Press your palms into the mat as you lift up from your hips.
5. Bring your torso up with the hips, maintaining a straight line
through the body from the feet through the chest.
6. Spine should remain lengthened.
7. Press into the mat with your feet, keeping the soles of your
feet rm against the ground.
8. Chest remains broad and open.
9. To release, slowly bend your elbows to bring the sit bones
gently down to the mat into Sta pose.

Teaching Cues
Stretch your ankles as you press your feet into your mat
Point your ngers towards the toes
Lift up through your chest
Roll your shoulders away from your ears
Press your feet into your mat
Lift from your hips
Engage and activate your core to support your spine
Focus on drawing upwards from the front of your body
Keep your neck lengthened and relaxed
Spread your ngers wide and press evenly into your hands

Injuries And Modi cations

• Students with high blood pressure should consult a
professional before attempting this pose.
• Students with wrist or shoulder injuries should also not
attempt this pose. This pose requires strength in the shoulders






fi
fi
fi




fi








ff




























 and core.
• If a student shows signs that they aren't able to maintain a
proper form, students can bend the knees to move into
Reverse Table Top pose.
• Students that aren't able to maintain the pose can also use a
chair to adjust the angle and lessen the weight on their wrists
and hands.

Things To Look For

The hips should be upright and not sagging
The arms should be straightened and stacked beneath the
shoulders
The ngers should be pointed towards the toes
Neck should stay lengthened
The head should not dip backwards beneath the shoulders


fi