Instructional Yoga Poses

Deb illustrates some basic yoga poses. The Sanskrit names are included for reference, as well as instructions for the poses and possible modifications.



Warrior II - Virabhadrasana II

Take a wide stance with the front foot forward and the back toes pointed to the side or slightly forward. Open the arms out at shoulder height and gaze over the front hand. Keep the front knee bent and the front thigh parallel to the ground.


Extended Side Angle Pose - Utthita Parsvakonasana

From Warrior II, draw the front arm forward and drop the hand down inside or outside the right foot. Extend the top arm to the sky and gaze up to the fingertips.


Warrior III - Virabhadrasana III

Bring your weight forward into your front foot as you gently lift your back leg. Bring the torso forward until it is parallel to the floor. Keep both hips pointing toward the floor as you bring the back leg in line with your body. Bring the arms back along your sides, or into prayer position as shown.


Half Moon Pose - Ardha Chandrasana

Move the right hand about 18 inches in front of the right foot. Raise the left leg up to hip height. Straighten the left arm toward the sky.


Tree Pose - Vrksasana

Stand with your weight equally on both feet. Begin to shift the weight over to the left foot and bend the right knee, bringing the sole of the foot high onto the inner right thigh. Focus on a point that doesn't move to help you keep your balance. Hands can be in prayer position at your heart, or raised overhead.




Pigeon Pose - Eka Pada Rajakapotasana

Bringing the right knee outside the right hand while releasing the top of the left leg to the ground. Square the hips towards the ground and slide the left back. For the variation shown, bend the left knee and reach back for the left foot with your left hand.



Easy Pose - Sukhasana

Sit in any comfortable cross-legged position. Hands can rest on the knees, in prayer position at the heart, or overhead as shown.