Yoga is a spiritual, ascetic and physical set of practices focusing on breathing, movement, posture, and meditation. Yoga, translated as ‘union’ or ‘connection,’ is an ancient Hindu teaching that is undergone for a variety of purposes including health, relaxation, rehabilitation, and exercise. Most commonly understood as the physical practice of Hatha yoga in the Western world, yoga is performed through a series of asanas (yoga poses) and pranayama (breathing exercises) meant to prepare the body for a combined spiritual and meditative experience. Asanas include many interrelated poses that combine reclining, standing, inversion, twisting, balancing, and sitting postures for specific beneficial effects.

How do you become a yoga instructor?

To become a yoga instructor, a teacher training that includes coursework in anatomy, physiology, instructional techniques, and yoga philosophy needs to be completed. After the completion of the program, budding instructors can apply for registration by the Yoga Alliance for the Registered Yoga Teacher (RTY) credential. Most professionals in the industry continue to earn educational credits by attending workshops and seminars.

How many calories does yoga burn?

The number of calories burned doing yoga depends on the type of yoga and the length and intensity of the class. According to the Mayo Clinic, a 160 pound person may burn around 183 calories in an hour long Hatha (basic) yoga class. However, the same person may burn 460 calories in a Bikram (also known as hot yoga) yoga class.


How often should you do yoga?

The frequency of yoga practice should be an individual decision depending on personal goals and preferences. The benefits of yoga can be received if practiced every day, but those same benefits can also be received from practicing once weekly or biweekly.

* Under Development *

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Yoga Poses Guides
Browse through our curated Yoga Poses Guides for additional categorizations, tips, details, variations, styles, and histories of Yoga Poses. Guides provide additional insights into the unique properties and shared relationships between elements.
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Archer’s Pose
Guide-1-C
Guide-2-P
Guide-2-J
Guide-2-N
50
Archer’s Pose
50
GUIDE
3D
Archer’s Pose
Bharadvaja’s Twist
Guide-1-B
Guide-2-R
Guide-2-N
Guide-2-J
45
Bharadvaja’s Twist
45
GUIDE
3D
Bharadvaja’s Twist
Big Toe Pose
Guide-1-B
Guide-2-O
Guide-2-I
250
Big Toe Pose
250
GUIDE
3D
Big Toe Pose
Boat Pose
Guide-1-B
Guide-2-P
Guide-2-N
Guide-2-H
3600
Boat Pose
3600
GUIDE
3D
Boat Pose
Bound Angle Headstand Pose
Guide-1-C
Guide-2-J
Guide-2-K
Guide-2-C
5
Bound Angle Headstand Pose
5
GUIDE
3D
Bound Angle Headstand Pose
Bound Side Crow Pose
Guide-1-C
Guide-2-G
Guide-2-D
Guide-2-R
Guide-2-A
5
Bound Side Crow Pose
5
GUIDE
3D
Bound Side Crow Pose
Bow Pose
Guide-1-B
Guide-2-F
Guide-2-B
3400
Bow Pose
3400
GUIDE
3D
Bow Pose
Bridge Pose
Guide-1-B
Guide-2-B
Guide-2-Q
4900
Bridge Pose
4900
GUIDE
3D
Bridge Pose
Bridge Pose - Elbows
Guide-1-B
Guide-2-B
Guide-2-Q
0
Bridge Pose - Elbows
0
GUIDE
3D
Bridge Pose - Elbows
Butterfly Pose
Guide-1-A
Guide-2-I
Guide-2-J
Guide-2-N
3450
Butterfly Pose
3450
GUIDE
3D
Butterfly Pose
Camel Pose
Guide-1-B
Guide-2-B
Guide-2-F
4400
Camel Pose
4400
GUIDE
3D
Camel Pose
Cat Pose
Guide-1-A
Guide-2-L
Guide-2-H
3700
Cat Pose
3700
GUIDE
3D
Cat Pose
Chair Pose
Guide-1-A
Guide-2-P
Guide-2-O
Guide-2-H
1800
Chair Pose
1800
GUIDE
3D
Chair Pose
Child's Pose
Guide-1-A
Guide-2-J
Guide-2-I
Guide-2-L
6750
Child's Pose
6750
GUIDE
3D
Child's Pose
Cobra Pose
Guide-1-B
Guide-2-B
Guide-2-F
7300
Cobra Pose
7300
GUIDE
3D
Cobra Pose
Compass Pose
Guide-1-C
Guide-2-J
Guide-2-F
Guide-2-D
Guide-2-N
500
Compass Pose
500
GUIDE
3D
Compass Pose
Corpse Pose
Guide-1-A
Guide-2-E
Guide-2-Q
2300
Corpse Pose
2300
GUIDE
3D
Corpse Pose
Cow Face Pose
Guide-1-B
Guide-2-N
Guide-2-J
2200
Cow Face Pose
2200
GUIDE
3D
Cow Face Pose
Cow Pose
Guide-1-A
Guide-2-L
Guide-2-B
Guide-2-F
1500
Cow Pose
1500
GUIDE
3D
Cow Pose
Crane Pose | Crow Pose
Guide-1-B
Guide-2-H
Guide-2-A
11100
Crane Pose | Crow Pose
11100
GUIDE
3D
Crane Pose | Crow Pose
Crocodile Pose
Guide-1-A
Guide-2-B
Guide-2-M
Guide-2-F
400
Crocodile Pose
400
GUIDE
3D
Crocodile Pose
Destroyer of the Universe Pose
Guide-1-C
Guide-2-G
Guide-2-O
Guide-2-D
Guide-2-R
90
Destroyer of the Universe Pose
90
GUIDE
3D
Destroyer of the Universe Pose
Dolphin Plank Pose
Guide-1-A
Guide-2-P
Guide-2-H
Guide-2-A
150
Dolphin Plank Pose
150
GUIDE
3D
Dolphin Plank Pose
Dolphin Pose
Guide-1-B
Guide-2-P
Guide-2-O
Guide-2-H
Guide-2-K
3800
Dolphin Pose
3800
GUIDE
3D
Dolphin Pose
Downward Facing Dog Pose
Guide-1-A
Guide-2-K
Guide-2-I
Guide-2-O
Guide-2-P
6750
Downward Facing Dog Pose
6750
GUIDE
3D
Downward Facing Dog Pose
Eagle Pose
Guide-1-B
Guide-2-O
Guide-2-J
Guide-2-C
3700
Eagle Pose
3700
GUIDE
3D
Eagle Pose
Easy Pose
Guide-1-A
Guide-2-N
Guide-2-J
800
Easy Pose
800
GUIDE
3D
Easy Pose
Eight-Angle Pose
Guide-1-C
Guide-2-H
Guide-2-A
300
Eight-Angle Pose
300
GUIDE
3D
Eight-Angle Pose
Extended Hand to Big Toe Pose
Guide-1-B
Guide-2-J
Guide-2-C
Guide-2-O
150
Extended Hand to Big Toe Pose
150
GUIDE
3D
Extended Hand to Big Toe Pose
Extended Puppy Pose
Guide-1-A
Guide-2-I
Guide-2-L
350
Extended Puppy Pose
350
GUIDE
3D
Extended Puppy Pose
Extended Side Angle Pose
Guide-1-A
Guide-2-P
Guide-2-O
1600
Extended Side Angle Pose
1600
GUIDE
3D
Extended Side Angle Pose
Fallen Angel Pose
Guide-1-C
Guide-2-H
Guide-2-R
Guide-2-A
Guide-2-K
250
Fallen Angel Pose
250
GUIDE
3D
Fallen Angel Pose
Feathered Peacock Pose
Guide-1-C
Guide-2-P
Guide-2-C
Guide-2-K
100
Feathered Peacock Pose
100
GUIDE
3D
Feathered Peacock Pose
Fire Log Pose
Guide-1-A
Guide-2-N
Guide-2-J
700
Fire Log Pose
700
GUIDE
3D
Fire Log Pose
Firefly Pose
Guide-1-C
Guide-2-H
Guide-2-A
900
Firefly Pose
900
GUIDE
3D
Firefly Pose
Fish Out of Hero Pose
Guide-1-B
Guide-2-B
Guide-2-Q
Guide-2-N
Guide-2-G
5
Fish Out of Hero Pose
5
GUIDE
3D
Fish Out of Hero Pose
Fish Pose
Guide-1-A
Guide-2-Q
Guide-2-B
Guide-2-F
2300
Fish Pose
2300
GUIDE
3D
Fish Pose
Forearm Stand Eagle Legs Pose
Guide-1-C
Guide-2-G
Guide-2-K
Guide-2-C
Guide-2-D
0
Forearm Stand Eagle Legs Pose
0
GUIDE
3D
Forearm Stand Eagle Legs Pose
Formidable Face Pose
Guide-1-C
Guide-2-H
Guide-2-B
Guide-2-A
Guide-2-K
5
Formidable Face Pose
5
GUIDE
3D
Formidable Face Pose
Four-Limbed Staff Pose
Guide-1-A
Guide-2-P
Guide-2-H
Guide-2-A
170
Four-Limbed Staff Pose
170
GUIDE
3D
Four-Limbed Staff Pose
Frog Pose
Guide-1-A
Guide-2-B
Guide-2-J
Guide-2-M
3200
Frog Pose
3200
GUIDE
3D
Frog Pose
Full Boat Pose
Guide-1-B
Guide-2-P
Guide-2-H
Guide-2-N
Guide-2-C
150
Full Boat Pose
150
GUIDE
3D
Full Boat Pose
Full King Pigeon Pose
Guide-1-C
Guide-2-F
Guide-2-B
Guide-2-Q
Guide-2-L
2050
Full King Pigeon Pose
2050
GUIDE
3D
Full King Pigeon Pose
Garland Pose
Guide-1-B
Guide-2-J
Guide-2-O
1100
Garland Pose
1100
GUIDE
3D
Garland Pose
Gate Pose
Guide-1-B
Guide-2-P
Guide-2-J
Guide-2-L
2000
Gate Pose
2000
GUIDE
3D
Gate Pose
Half Boat Pose
Guide-1-A
Guide-2-P
Guide-2-H
Guide-2-N
Guide-2-C
150
Half Boat Pose
150
GUIDE
3D
Half Boat Pose
Half Bound Lotus Standing Pose
Guide-1-C
Guide-2-P
Guide-2-D
Guide-2-O
5
Half Bound Lotus Standing Pose
5
GUIDE
3D
Half Bound Lotus Standing Pose
Half Bow Pose
Guide-1-B
Guide-2-P
Guide-2-B
Guide-2-M
150
Half Bow Pose
150
GUIDE
3D
Half Bow Pose
Half Frog Pose
Guide-1-A
Guide-2-M
Guide-2-F
Guide-2-B
400
Half Frog Pose
400
GUIDE
3D
Half Frog Pose
Half Lord of the Fishes Pose
Guide-1-B
Guide-2-R
Guide-2-N
Guide-2-J
600
Half Lord of the Fishes Pose
600
GUIDE
3D
Half Lord of the Fishes Pose
Half Lotus Pose
Guide-1-A
Guide-2-J
Guide-2-N
300
Half Lotus Pose
300
GUIDE
3D
Half Lotus Pose
Half Moon Pose
Guide-1-A
Guide-2-K
Guide-2-O
Guide-2-C
2600
Half Moon Pose
2600
GUIDE
3D
Half Moon Pose
Half Pigeon Pose
Guide-1-A
Guide-2-B
Guide-2-L
Guide-2-J
900
Half Pigeon Pose
900
GUIDE
3D
Half Pigeon Pose
Half Wheel Pose
Guide-1-C
Guide-2-K
Guide-2-B
Guide-2-O
80
Half Wheel Pose
80
GUIDE
3D
Half Wheel Pose
Handstand
Guide-1-C
Guide-2-K
Guide-2-A
8100
Handstand
8100
GUIDE
3D
Handstand
Handstand Eagle Legs Pose
Guide-1-C
Guide-2-A
Guide-2-D
Guide-2-K
Guide-2-G
0
Handstand Eagle Legs Pose
0
GUIDE
3D
Handstand Eagle Legs Pose
Handstand Scorpion Pose
Guide-1-C
Guide-2-A
Guide-2-B
Guide-2-K
Guide-2-G
20
Handstand Scorpion Pose
20
GUIDE
3D
Handstand Scorpion Pose
Happy Baby Pose
Guide-1-A
Guide-2-Q
Guide-2-H
7000
Happy Baby Pose
7000
GUIDE
3D
Happy Baby Pose
Hare Pose | Rabbit Pose
Guide-1-B
Guide-2-I
Guide-2-L
1060
Hare Pose | Rabbit Pose
1060
GUIDE
3D
Hare Pose | Rabbit Pose
Head to Knee Forward Bend Pose
Guide-1-A
Guide-2-N
Guide-2-I
70
Head to Knee Forward Bend Pose
70
GUIDE
3D
Head to Knee Forward Bend Pose
Hero Pose
Guide-1-A
Guide-2-L
Guide-2-N
3200
Hero Pose
3200
GUIDE
3D
Hero Pose
Heron Pose
Guide-1-B
Guide-2-P
Guide-2-J
Guide-2-L
300
Heron Pose
300
GUIDE
3D
Heron Pose
High Lunge Pose
Guide-1-A
Guide-2-P
Guide-2-O
200
High Lunge Pose
200
GUIDE
3D
High Lunge Pose
Killer Praying Mantis Pose
Guide-1-C
Guide-2-H
Guide-2-L
Guide-2-R
Guide-2-D
5
Killer Praying Mantis Pose
5
GUIDE
3D
Killer Praying Mantis Pose
Knee Chest Chin Pose
Guide-1-B
Guide-2-P
Guide-2-B
Guide-2-L
0
Knee Chest Chin Pose
0
GUIDE
3D
Knee Chest Chin Pose
Knee to Ear Pose
Guide-1-C
Guide-2-B
Guide-2-D
Guide-2-L
5
Knee to Ear Pose
5
GUIDE
3D
Knee to Ear Pose
Legs Up the Wall Pose
Guide-1-A
Guide-2-P
Guide-2-Q
1400
Legs Up the Wall Pose
1400
GUIDE
3D
Legs Up the Wall Pose
Lion Pose
Guide-1-A
Guide-2-E
Guide-2-J
Guide-2-F
Guide-2-N
600
Lion Pose
600
GUIDE
3D
Lion Pose
Lizard Pose
Guide-1-B
Guide-2-P
Guide-2-J
Guide-2-O
2000
Lizard Pose
2000
GUIDE
3D
Lizard Pose
Locust Pose
Guide-1-A
Guide-2-M
Guide-2-B
Guide-2-P
Guide-2-F
2800
Locust Pose
2800
GUIDE
3D
Locust Pose
Lord of the Dance Pose
Guide-1-C
Guide-2-O
Guide-2-B
Guide-2-F
Guide-2-C
400
Lord of the Dance Pose
400
GUIDE
3D
Lord of the Dance Pose
Lord of the Fishes Pose
Guide-1-A
Guide-2-D
Guide-2-J
Guide-2-R
Guide-2-N
300
Lord of the Fishes Pose
300
GUIDE
3D
Lord of the Fishes Pose
Lord of the Fishes Pose II
Guide-1-A
Guide-2-J
Guide-2-R
Guide-2-N
0
Lord of the Fishes Pose II
0
GUIDE
3D
Lord of the Fishes Pose II
Lotus Pose
Guide-1-A
Guide-2-E
Guide-2-J
Guide-2-N
4700
Lotus Pose
4700
GUIDE
3D
Lotus Pose
Lotus in Shoulder Stand Pose
Guide-1-C
Guide-2-P
Guide-2-J
Guide-2-C
Guide-2-K
0
Lotus in Shoulder Stand Pose
0
GUIDE
3D
Lotus in Shoulder Stand Pose
Low Lunge Mermaid Pose
Guide-1-C
Guide-2-H
Guide-2-B
Guide-2-J
Guide-2-L
0
Low Lunge Mermaid Pose
0
GUIDE
3D
Low Lunge Mermaid Pose
Low Lunge Pose
Guide-1-A
Guide-2-L
Guide-2-P
Guide-2-F
200
Low Lunge Pose
200
GUIDE
3D
Low Lunge Pose
Marichi’s Pose
Guide-1-B
Guide-2-R
Guide-2-N
Guide-2-J
40
Marichi’s Pose
40
GUIDE
3D
Marichi’s Pose
Monkey Pose
Guide-1-B
Guide-2-N
Guide-2-J
600
Monkey Pose
600
GUIDE
3D
Monkey Pose
Monkey Side Plank Pose
Guide-1-C
Guide-2-R
Guide-2-P
Guide-2-A
Guide-2-G
10
Monkey Side Plank Pose
10
GUIDE
3D
Monkey Side Plank Pose
Mountain Pose
Guide-1-A
Guide-2-O
Guide-2-E
Guide-2-F
5300
Mountain Pose
5300
GUIDE
3D
Mountain Pose
Net-Bearer Bond Pose
Guide-1-A
Guide-2-E
Guide-2-J
Guide-2-N
0
Net-Bearer Bond Pose
0
GUIDE
3D
Net-Bearer Bond Pose
Noose Pose
Guide-1-B
Guide-2-O
Guide-2-P
Guide-2-R
Guide-2-J
200
Noose Pose
200
GUIDE
3D
Noose Pose
One Handed Tree Pose
Guide-1-C
Guide-2-H
Guide-2-A
Guide-2-K
Guide-2-G
30
One Handed Tree Pose
30
GUIDE
3D
One Handed Tree Pose
One Legged Bridge Pose
Guide-1-B
Guide-2-Q
Guide-2-K
Guide-2-B
5
One Legged Bridge Pose
5
GUIDE
3D
One Legged Bridge Pose
One Legged Downward Dog Pose
Guide-1-B
Guide-2-P
Guide-2-K
Guide-2-I
5
One Legged Downward Dog Pose
5
GUIDE
3D
One Legged Downward Dog Pose
One Legged Forearm Wheel Pose
Guide-1-C
Guide-2-P
Guide-2-Q
Guide-2-B
Guide-2-K
0
One Legged Forearm Wheel Pose
0
GUIDE
3D
One Legged Forearm Wheel Pose
One Legged Headstand
Guide-1-C
Guide-2-K
Guide-2-C
0
One Legged Headstand
0
GUIDE
3D
One Legged Headstand
One Legged King Pigeon Pose
Guide-1-C
Guide-2-N
Guide-2-J
Guide-2-B
200
One Legged King Pigeon Pose
200
GUIDE
3D
One Legged King Pigeon Pose
One Legged King Pigeon Pose II
Guide-1-C
Guide-2-L
Guide-2-B
5
One Legged King Pigeon Pose II
5
GUIDE
3D
One Legged King Pigeon Pose II
One Legged Side Plank Pose
Guide-1-B
Guide-2-K
Guide-2-H
Guide-2-P
Guide-2-A
5
One Legged Side Plank Pose
5
GUIDE
3D
One Legged Side Plank Pose
One Legged Wheel Pose
Guide-1-C
Guide-2-B
Guide-2-O
Guide-2-K
5
One Legged Wheel Pose
5
GUIDE
3D
One Legged Wheel Pose
Peacock Pose
Guide-1-C
Guide-2-P
Guide-2-H
Guide-2-A
1200
Peacock Pose
1200
GUIDE
3D
Peacock Pose
Plank Pose
Guide-1-B
Guide-2-A
Guide-2-H
Guide-2-P
2000
Plank Pose
2000
GUIDE
3D
Plank Pose
Plow Pose
Guide-1-B
Guide-2-Q
Guide-2-K
2700
Plow Pose
2700
GUIDE
3D
Plow Pose
Pose Dedicated to the Sage Koundinya I
Guide-1-C
Guide-2-R
Guide-2-A
5
Pose Dedicated to the Sage Koundinya I
5
GUIDE
3D
Pose Dedicated to the Sage Koundinya I
Pose Dedicated to the Sage Koundinya II
Guide-1-C
Guide-2-R
Guide-2-A
5
Pose Dedicated to the Sage Koundinya II
5
GUIDE
3D
Pose Dedicated to the Sage Koundinya II
Pose Dedicated to the Sage Marichi I
Guide-1-A
Guide-2-J
Guide-2-I
Guide-2-D
5
Pose Dedicated to the Sage Marichi I
5
GUIDE
3D
Pose Dedicated to the Sage Marichi I
Pyramid Pose
Guide-1-B
Guide-2-I
Guide-2-O
1760
Pyramid Pose
1760
GUIDE
3D
Pyramid Pose
Reclined Hero Pose
Guide-1-B
Guide-2-N
Guide-2-J
250
Reclined Hero Pose
250
GUIDE
3D
Reclined Hero Pose
Mountain Pose (Tadasana)
A series of scaled yoga illustrations of men performing the Mountain Pose

Mountain Pose, or Tadasana in Sanskrit, is a beginner standing posture commonly used multiple times within yoga practice. Mountain Pose is known as a foundational posture and the basis of all other Yoga poses. Mountain Pose helps with posture, alignment, increases circulation, relieves pain throughout the body, and can help alleviate sciatica. Energetically, Mountain Pose can make a Yogi feel strong and create a balanced mind.

To do Mountain Pose, stand on two feet, put a slight bend in the knees, tuck the tail bone, roll the shoulders back and into alignment, and slightly tuck the chin while the hands lay alongside the length the body. In Mountain Pose, ground through the feet and allow the energy to run through the body through the crown of the skull, grounding through the 4 corners of the feet into the earth.

Set of drawings of women performing the Mountain Pose
Mountain Pose, or Tadasana in Sanskrit, is a beginner standing posture commonly used multiple times within yoga practice. Mountain Pose is known as a foundational posture and the basis of all other Yoga poses. Mountain Pose helps with posture, alignment, increases circulation, and relieves pain.

To do Mountain Pose, stand on two feet, put a slight bend in the knees, tuck the tail bone, roll the shoulders back and into alignment, and slightly tuck the chin while the hands lay alongside the length the body. In Mountain Pose, ground through the feet and allow the energy to run through the body through the crown of the skull, grounding through the 4 corners of the feet into the earth.

Set of drawings of women performing the Mountain Pose
Mountain Pose (Tadasana)
Height:
Width:
Length:
Depth:
Weight:
Area:

Benefits (Physical): Strengthens things, knees, ankles, abs, buttocks
Benefits (Core): Posture, balance, focus
Modifications: Can be practiced with back against wall
Variations: Turn palms forward to open chest and shoulders, place palms together in prayer at chest for center and balance, can stand with feet hip-distance apart if difficulty with together

Sanskrit Name
Tadasana

Drawings include:
Mountain Pose elevations (men & women), outline silhouettes

Details & Downloads

Downloads

2D Downloads

3D Downloads

Pose Dedicated to the Sage Marichi I (Marichyasana I)
Pair of elevation drawings of men practicing yoga in the Pose Dedicated to the Sage Marichi I

Pose Dedicated to the Sage Marichi I, is not only a mouthful to say, but also a seated forward bend with a bind! Phew! This posture, Marichyasana I in sanskrit, is named after one of 10 of the “wise men” of Yoga. Pose Dedicated to the Sage Marichi I stretches the shoulders and spine, calms the mind and can improve digestion. This posture has a few variations if the Yogi is having any issues with the full expression.

To do Pose Dedicated to the Sage Marichi I, start sitting on the mat with the legs out front or Staff Pose, bend the right knee bringing the foot as close to the glutes as possible. On an in half, extend the right arm overhead and reach around the bent leg, eventually binding behind the back with the left hand and folding forward.

Illustrated yoga poses of women performing the Pose Dedicated to the Sage Marichi I
Pose Dedicated to the Sage Marichi I, is not only a mouthful to say, but also a seated forward bend with a bind! Phew! This posture, Marichyasana I in sanskrit, is named after one of 10 of the “wise men” of Yoga. Pose Dedicated to the Sage Marichi I stretches the shoulders and spine and calms.

To do Pose Dedicated to the Sage Marichi I, start sitting on the mat with the legs out front or Staff Pose, bend the right knee bringing the foot as close to the glutes as possible. On an in half, extend the right arm overhead and reach around the bent leg, eventually binding behind the back with the left hand and folding forward.

Illustrated yoga poses of women performing the Pose Dedicated to the Sage Marichi I
Pose Dedicated to the Sage Marichi I (Marichyasana I)
Height:
Width:
Length:
Depth:
Weight:
Area:
Sanskrit Name
Marichyasana I

Drawings include:
Pose Dedicated to the Sage Marichi I elevations (men & women), outline silhouettes

Details & Downloads

Downloads

2D Downloads

3D Downloads

Tortoise Pose (Kurmasana)
A series of scaled yoga illustrations of men performing the Tortoise Pose

Tortoise Pose is an intermediate hip-opener that also strengthens the back and helps the hips become more flexible. To prepare for Tortoise Pose try Chair Pose, Eagle Pose, and Extended Side Angle Pose in a sequence. Tortoise Pose should not be done by Yogi’s with low back pain or Herniated Disks.

To do Tortoise Pose, begin sitting with the legs out front and press the hands into the mat next to the hips. Next, move the feet towards the edges of the mat and bring the heels in towards the sit bones and lean forward, bringing the arms straight under the knees with the chest down between the legs. The idea is to get the arms flag and horizontal to the mat while under the knees. Consult your local Yoga professional with help in achieving this posture!

Set of drawings of women performing the Tortoise Pose
Tortoise Pose is an intermediate hip-opener that also strengthens the back and helps the hips become more flexible. To prepare for Tortoise Pose try Chair Pose, Eagle Pose, and Extended Side Angle Pose in a sequence. Tortoise Pose should not be done by Yogi’s with low back pain or Herniated Disks.

To do Tortoise Pose, begin sitting with the legs out front and press the hands into the mat next to the hips. Next, move the feet towards the edges of the mat and bring the heels in towards the sit bones and lean forward, bringing the arms straight under the knees with the chest down between the legs. The idea is to get the arms flag and horizontal to the mat while under the knees. Consult your local Yoga professional with help in achieving this posture!

Set of drawings of women performing the Tortoise Pose
Tortoise Pose (Kurmasana)
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Sanskrit Name
Kurmasana

Drawings include:
Tortoise Pose elevations (men & women), plan view, outline silhouettes

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Tree Pose (Vrksasana)
Pair of elevation drawings of women performing the Tree Pose

Tree Pose is a standing posture in which the Yoga will balance on one foot while bending the opposite leg and placing the foot on the inner thigh of the standing leg. Tree Pose helps the Yogi with balance and stability. Tree Pose tones the feet, legs, and glutes and helps to give strength to the bones of the hips and legs. Energetically, Tree Pose is known to help with balance, stability, self-expression, and confidence.

To do Tree Pose, begin standing on two feet in Mountain Pose. Lift one leg, bend the knee, and bring the sole of the foot to the inner thigh. Find balance, breathe, and extend the arms overhead while grounding through the standing foot.

Multiple yoga poses of men performing the Tree Pose
Tree Pose is a standing posture in which the Yoga will balance on one foot while bending the opposite leg and placing the foot on the inner thigh of the standing leg. Tree Pose helps the Yogi with balance and stability. Tree Pose tones the feet, legs, and glutes.

To do Tree Pose, begin standing on two feet in Mountain Pose. Lift one leg, bend the knee, and bring the sole of the foot to the inner thigh. Find balance, breathe, and extend the arms overhead while grounding through the standing foot.

Multiple yoga poses of men performing the Tree Pose
Tree Pose (Vrksasana)
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Benefits (Physical): Opens hips, strengthens legs, knees, ankles, spine
Benefits (Core): Balance, focus, concentration
Modifications: Can be practiced with hand on wall for support
Variations: Rest your foot on calf muscle or ankle if unable to bring up to thigh, hands above head or in prayer at chest

Sanskrit Name
Vrksasana

Drawings include:
Tree Pose elevations (men & women), outline silhouettes

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Upward Extended Feet Pose (Urdhva Prasarita Padasana)
A series of scaled yoga illustrations of men performing the Upward Extended Feet Pose

Upward Extended Feet Pose is a beginner posture great for Yogi’s wanting to work towards toning the abs and getting rid of belly fat because it targets deep muscles in the belly. Upward Extended Feet Pose stretches the hips, legs and pelvis and helps with posture as well as strength.

To do Upward Extended Feet Pose, lay on the ground and put the arms over head. Lift one leg while keeping the hips on the mat, flexing that same foot. Slowly lower that leg, stopping at different distances from the ground. Do not let the foot reach the ground until the posture is over, then switch sides.

Set of drawings of women performing the Upward Extended Feet Pose
Upward Extended Feet Pose is a beginner posture great for Yogi’s wanting to work towards toning the abs and getting rid of belly fat because it targets deep muscles in the belly. Upward Extended Feet Pose stretches the hips, legs and pelvis and helps with posture as well as strength.

To do Upward Extended Feet Pose, lay on the ground and put the arms over head. Lift one leg while keeping the hips on the mat, flexing that same foot. Slowly lower that leg, stopping at different distances from the ground. Do not let the foot reach the ground until the posture is over, then switch sides.

Set of drawings of women performing the Upward Extended Feet Pose
Upward Extended Feet Pose (Urdhva Prasarita Padasana)
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Sanskrit Name
Urdhva Prasarita Padasana

Drawings include:
Upward Extended Feet Pose elevations (men & women), outline silhouettes

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