| Pose Guide |
Baddhakonasana
(BAH-dah cone-AHS-anna)
baddha = bound
kona = angle
also called Cobbler's Pose
and Butterfly
baddha = bound
kona = angle
also called Cobbler's Pose
and Butterfly
Benefits
• Stimulates abdominal organs, ovaries and prostate
gland, , and kidneys
• Stimulates the heart and improves general circulation
• Stretches the inner thighs, groins, and knees
• Helps relieve mild depression, anxiety, and fatigue
• Soothes menstrual discomfort and sciatica
• Helps relieve the symptoms of menopause
• Therapeutic for flat feet, high blood pressure, infertility, and
asthma
• Consistent practice of this pose until late into pregnancy is
said to help ease childbirth.
• Traditional texts say that Baddha Konasana destroys
disease and gets rid of fatigue.
• Stimulates abdominal organs, ovaries and prostate
gland, , and kidneys
• Stimulates the heart and improves general circulation
• Stretches the inner thighs, groins, and knees
• Helps relieve mild depression, anxiety, and fatigue
• Soothes menstrual discomfort and sciatica
• Helps relieve the symptoms of menopause
• Therapeutic for flat feet, high blood pressure, infertility, and
asthma
• Consistent practice of this pose until late into pregnancy is
said to help ease childbirth.
• Traditional texts say that Baddha Konasana destroys
disease and gets rid of fatigue.
Technique
1. Sit down and stretch the legs.
2. Bend the knees and bring the feet towards the groins.
3. Hold the surface of the feet together. Grip the feet near the toes and bring the heels near the
perineum with outer sides of the feet on the floor.
4. Widen the thighs and lower the knees to touch the floor.
5. Press the knees, ankles and thighs, and stretch the trunk upwards.
6. Stay there as long as you can. Extend the groins towards the knees. Press the sides of the
shinbones downward. Extend the trunk upward from the navel. The firmer you hold the feet, the
better the lift of the trunk. Keep the shoulders broad and shoulder blades tucked in.
7. Place the elbows on the thighs and press downwards. Exhale. Bend forward to rest the head,
then the nose and finally the chin on the floor. Hold there for a minute and breathe normally.
8. Raise the head and come back to position five.
9. Release the feet, straighten the legs and relax.
Special Instructions
Initially, it may be difficult to rest the knees on the floor due to tension in the groins. Do not force
the knees down. Extend the groins towards it. Practice will make it easier. People with heavy
buttocks and those with menstrual disorders can place a blanket underneath for support.
1. Sit down and stretch the legs.
2. Bend the knees and bring the feet towards the groins.
3. Hold the surface of the feet together. Grip the feet near the toes and bring the heels near the
perineum with outer sides of the feet on the floor.
4. Widen the thighs and lower the knees to touch the floor.
5. Press the knees, ankles and thighs, and stretch the trunk upwards.
6. Stay there as long as you can. Extend the groins towards the knees. Press the sides of the
shinbones downward. Extend the trunk upward from the navel. The firmer you hold the feet, the
better the lift of the trunk. Keep the shoulders broad and shoulder blades tucked in.
7. Place the elbows on the thighs and press downwards. Exhale. Bend forward to rest the head,
then the nose and finally the chin on the floor. Hold there for a minute and breathe normally.
8. Raise the head and come back to position five.
9. Release the feet, straighten the legs and relax.
Special Instructions
Initially, it may be difficult to rest the knees on the floor due to tension in the groins. Do not force
the knees down. Extend the groins towards it. Practice will make it easier. People with heavy
buttocks and those with menstrual disorders can place a blanket underneath for support.
Technique
1. From kneeling on hands and knees, release toes on the floor, separate knees about hip width apart
2. As you exhale, slowly lower buttocks towards the heels feeling the tailbone lengthen away from the
back of the pelvis. As your torso folds over the thighs, lengthen the back of your neck before your
forehead rests on the floor. Lay your arms by the thighs with palms facing up and feel how the weight
of your shoulders lightly spreads the shoulder blades
3. Take several slow breaths into the belly and lower back as you rest here. As you exit, inhale and
lengthen the torso forward over the thighs and rise up as the tailbone presses down into the pelvis
and towards the heels.
Modifications/Cautions
* Place forehead on a fist or cushion if head does not easily rest on the floor.
* Leave arms forwards about shoulder width apart if head can rest on floor, but neck is not
comfortable or buttocks are high from the heels.
* Place a cushion between the buttocks and heels if the stretch across the knees is too deep.
* Place a thin cushion or rolled up towel under ankles if the stretch is too deep for the ankle joint or if
the foot muscles are cramping.
Balasana (bah-LAHS-anna)
bala = child
Child's Pose
bala = child
Child's Pose
Balasana
Benifits
* Gently stretches the hips, thighs, and ankles
* Calms the brain and helps relieve stress and fatigue
* Relieves back and neck pain when done with head
and torso supported
* Gently stretches the hips, thighs, and ankles
* Calms the brain and helps relieve stress and fatigue
* Relieves back and neck pain when done with head
and torso supported
Garudasana
(Eagle Pose)
(Eagle Pose)
Benifits
* strengthens thighs, ankles and calves
* stretchs hips, calves and ankles
* stretches shoulders arms, and upper back
* develops focus and concentration
* improves balance and coordination
* strengthens thighs, ankles and calves
* stretchs hips, calves and ankles
* stretches shoulders arms, and upper back
* develops focus and concentration
* improves balance and coordination
Step by Step
Garudasana (gah-rue-DAHS-anna)
Garuda = mythic king of the birds (vehicle of Vishnu) / eagle
1. Standing in Tadasana (Mountain Pose), place feet parallel and hip width apart. Extend the spine tall
and fix your gaze forward at a focal point. Contract core muscles as you shift your weight into your right
foot. Slightly bend your knees. As you inhale, raise your right foot and cross your right leg over your left
thigh. Balance on your left foot keeping your left knee from traveling too far forward over the toes. Feel
as though you are always bringing your body weight even throughout the corners of the supporting foot,
rather than letting the weight travel heavy into the toe mounds. This will allow you to shift the force loads
out of the knee and more properly into the strong thigh and hip muscles. If the right hip and knee feel
ease, wrap the right toes around the back of the right lower calf muscle. Keep the left knee slightly bent.
Maintain steadiness with the contraction of core muscles.
2. Maintaining your gaze on a focal point and breathing, rise your arms parallel to the floor. Place your
left elbow on the inside of the right elbow. Bend the elbows so the forearms are perpendicular to the
floor. If the elbows feel ease, turns the palms outwards and continue crossing the forearms so the palms
come together. Lightly reach the elbows forward to spread the back of the shoulders and upper back.
Lightly press the pad of the right thumb against the left hand to further the twist.
3. Hold for several breaths. Slowly unwind the limbs and come back into Tadasana. Repeat other side,
reversing arm and leg positions.
Modifications/Cautions
* For easier balance, place one hand on a wall
* For less hip stretch, do not wrap toes around calf and instead press right big toe on the ground as the
legs cross.
Garudasana (gah-rue-DAHS-anna)
Garuda = mythic king of the birds (vehicle of Vishnu) / eagle
1. Standing in Tadasana (Mountain Pose), place feet parallel and hip width apart. Extend the spine tall
and fix your gaze forward at a focal point. Contract core muscles as you shift your weight into your right
foot. Slightly bend your knees. As you inhale, raise your right foot and cross your right leg over your left
thigh. Balance on your left foot keeping your left knee from traveling too far forward over the toes. Feel
as though you are always bringing your body weight even throughout the corners of the supporting foot,
rather than letting the weight travel heavy into the toe mounds. This will allow you to shift the force loads
out of the knee and more properly into the strong thigh and hip muscles. If the right hip and knee feel
ease, wrap the right toes around the back of the right lower calf muscle. Keep the left knee slightly bent.
Maintain steadiness with the contraction of core muscles.
2. Maintaining your gaze on a focal point and breathing, rise your arms parallel to the floor. Place your
left elbow on the inside of the right elbow. Bend the elbows so the forearms are perpendicular to the
floor. If the elbows feel ease, turns the palms outwards and continue crossing the forearms so the palms
come together. Lightly reach the elbows forward to spread the back of the shoulders and upper back.
Lightly press the pad of the right thumb against the left hand to further the twist.
3. Hold for several breaths. Slowly unwind the limbs and come back into Tadasana. Repeat other side,
reversing arm and leg positions.
Modifications/Cautions
* For easier balance, place one hand on a wall
* For less hip stretch, do not wrap toes around calf and instead press right big toe on the ground as the
legs cross.
Garudasana (gah-rue-DAHS-anna)
Garuda = mythic king of the birds (vehicle
of Vishnu) / eagle
Garuda = mythic king of the birds (vehicle
of Vishnu) / eagle
Adho Mukha Svanasana
Downward-Facing Dog
Downward-Facing Dog
(AH-doh MOO-kah shvah-NAHS-anna)
Benefits
Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and
hands
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head
supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet,
sciatica, sinusitis
Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and
hands
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head
supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet,
sciatica, sinusitis
Step by Step
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders.
Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your
tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the
ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be
sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from
the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone.
Keep the head between the upper arms; don't let it hang.
Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own.
Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders.
Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your
tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the
ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be
sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from
the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone.
Keep the head between the upper arms; don't let it hang.
Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own.
Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.