Introduction: Bitilasana (Cow Pose) is a gentle, beginner-friendly yoga posture that is commonly practiced as part of the Cat-Cow sequence. “Bitila” means “cow” in Sanskrit. Additionally, as was previously mentioned, Bitilasana, also known as Cow Pose, is typically performed in a dynamic manner with Cat Pose. Here, the body movement is similar to both the…
Introduction: Ustrasana (Camel Pose) is a deep backbend yoga posture that stretches the front of the body while strengthening the back muscles. This pose opens the chest and bends the back at an intermediate level. The upper abdomen and chest resemble the back of a camel, with the entire spine bent backward. The Iyengar Yoga…
Introduction: Parivrtta Parsvakonasana (Revolved Side Angle Pose) is a dynamic standing yoga posture that combines a deep twist with a strong lower-body foundation. This variation, part of the Ashtanga Primary Series, also helps enhance hip stability, core strength, and arm and shoulder flexibility. In order to stimulate the visceral organs in the chest and abdomen,…
Introduction: Garland Pose (Malasana) is a deep squat in which the feet are grounded, the spine is raised, and the sit bones are forced toward the floor. This deep squat involves a lot of movement, but its main function is to open the hips. Malasana, a basic Hatha yoga pose, is still used in contemporary…
Introduction: Kapotasana (Pigeon Pose) is a deep hip-opening yoga posture that helps release tension stored in the hips, glutes, and lower back. It is especially beneficial for improving flexibility, reducing stiffness, and relieving discomfort caused by prolonged sitting. The Sanskrit word “kapota” means “pigeon,” hence the English translation is simply “pigeon pose.” Moving from Camel…
Introduction: Chaturanga Dandasana (Four-Limbed Staff Pose) is a foundational yoga pose that builds upper body and core strength while improving stability and control. Asana means posture, danda means staff of support, and chatur means four limbs in Sanskrit. The spinal cord, which serves as the body’s primary support system, is referred to as the staff…
Introduction: The Lotus Pose, also known as Padmasana, is a traditional ancient pose that expresses calm when seated. Asana means posture, while Padma means lotus in Sanskrit. Students can advance to meditation and pranayama with this foundational intermediate sitting restorative pose. In Sanskrit, padma is a powerful symbol that is independent of both religion and…
Introduction: Salabhasana (Locust Pose) is a gentle yet powerful back-strengthening yoga posture that involves lifting the chest, arms, and legs off the ground while lying prone. Salabhasana means “grasshopper” in Sanskrit, as the name suggests. The body will therefore resemble that of a grasshopper in this position. The Sivananda and Iyengar Schools of Yoga have…
Introduction: Halasana (Plough Pose) is a traditional yoga posture in which the legs are brought overhead while lying on the back, creating a shape similar to a plough used in farming. This pose deeply stretches the spine, shoulders, and hamstrings while helping to improve flexibility and posture. Asana indicates position or posture, whereas Hala signifies…
Introduction: Sarvangasana (Shoulder Stand Pose), often called the “Queen of Yoga Poses,” is a powerful inverted posture that benefits the entire body. Three terms make up Sarvangasana: “Sarva” (meaning “entire”), “Anga” (meaning “body part”), and “Asana” (meaning “pose”). Sarvangasana, also called Shoulderstand Pose, is referred to as the “Mother of all Yoga Poses” due to…
