Yoga Pose Guide: Seated & Standing Poses

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.


Directions:

• 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!


Directions:

• 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.

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.



Directions:

• 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 morning 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.


Directions:

• 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.
  

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.



Directions:

• 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.

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.


Directions:

• 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.

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.


Directions:

• 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.

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.


Directions:

• 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.