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
Threading the Needle Pose (Parsva Balasana)
Group of scaled yoga drawings of women performing the Threading the Needle Pose

Threading the Needle Pose is a beginner posture and a great way to release the shoulders. Yogi’s experiencing pain or stiffness in the shoulders can benefit from using Threading the Needle Pose by letting go of tension in the neck and between the shoulder blades as well as stretching out the chest. Threading the Needle Pose is a safe posture for students of all levels. Yogi’s with degenerative disc disorder or knee issues proceed with caution.

To do Threading the Needle Pose, begin in tabletop position on the hands and knees. Inhale and lift the right arm up to the sky keeping the hips in alignment. On the next breath, thread the arm in the air under the left armpit while twisting the torso to get the right shoulder on the earth and twisting to rest the back of the head on the floor, palm facing up. Keep the breath smooth and breathe into the stretch. When finished, carefully unwind and repeat on the other side.

A series of illustrated yoga poses with men performing the Threading the Needle Pose
Threading the Needle Pose is a beginner posture and a great way to release the shoulders. Yogi’s experiencing pain or stiffness in the shoulders can benefit from using Threading the Needle Pose by letting go of tension in the neck and between the shoulder blades as well as stretching out the chest.

To do Threading the Needle Pose, begin in tabletop position on the hands and knees. Inhale and lift the right arm up to the sky keeping the hips in alignment. On the next breath, thread the arm in the air under the left armpit while twisting the torso to get the right shoulder on the earth and twisting to rest the back of the head on the floor, palm facing up. Keep the breath smooth and breathe into the stretch. When finished, carefully unwind and repeat on the other side.

A series of illustrated yoga poses with men performing the Threading the Needle Pose
Threading the Needle Pose (Parsva Balasana)
Height:
Width:
Length:
Depth:
Weight:
Area:
Sanskrit Name
Parsva Balasana

Drawings include:
Threading the Needle Pose elevations (men & women), outline silhouettes

Details & Downloads

Downloads

2D Downloads

3D Downloads

Thunderbolt Pose (Vajrasana)
Pair of elevation drawings of men practicing yoga in the Thunderbolt Pose

Thunderbolt Pose is a seated beginner pose often used for meditation. Thunderbolt Pose has great benefits especially for those who sit at a desk all day. It helps to straighten the spine and strengthen the back muscles as well as improve core strength. Energetically, Thunderbolt Pose helps to calm the mind and relieve stress. Yogi’s with knee issues use caution.

To do Thunderbolt Pose, sit on the knees and relax the feet and arms, placing the hands on the thighs. The palms can face up or down. Next, pull the shoulders back and let the shoulder blades soften down the back maintaining a straight spine. Practice deep breathing in this posture to receive the full benefits of Thunder Pose.

Illustrated yoga poses of women performing the Thunderbolt Pose
Thunderbolt Pose is a seated beginner pose often used for meditation. Thunderbolt Pose has great benefits especially for those who sit at a desk all day. It helps to straighten the spine and strengthen the back muscles as well as improve core strength.

To do Thunderbolt Pose, sit on the knees and relax the feet and arms, placing the hands on the thighs. The palms can face up or down. Next, pull the shoulders back and let the shoulder blades soften down the back maintaining a straight spine. Practice deep breathing in this posture to receive the full benefits of Thunder Pose.

Illustrated yoga poses of women performing the Thunderbolt Pose
Thunderbolt Pose (Vajrasana)
Height:
Width:
Length:
Depth:
Weight:
Area:
Sanskrit Name
Vajrasana

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

Details & Downloads

Downloads

2D Downloads

3D Downloads

Warrior III Pose (Virabhadrasana III)
Group of scaled yoga drawings of women performing the Warrior III Pose

Warrior III is an intermediate standing posture where the Yogi balances on one foot. Warrior III strengthens the legs, arms, shoulders and back while stretching the hamstring. Warrior III also helps with balance and stability.

To do Warrior III from a high lunge, push up with the back leg while reaching forward with the arms, palms facing in. Keep the hips level, the back foot active and the head up, reaching through the crown of the head.

A series of illustrated yoga poses with men performing the Warrior III Pose
Warrior III is an intermediate standing posture where the Yogi balances on one foot. Warrior III strengthens the legs, arms, shoulders and back while stretching the hamstring. Warrior III also helps with balance and stability.

To do Warrior III from a high lunge, push up with the back leg while reaching forward with the arms, palms facing in. Keep the hips level, the back foot active and the head up, reaching through the crown of the head.

A series of illustrated yoga poses with men performing the Warrior III Pose
Warrior III Pose (Virabhadrasana III)
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Sanskrit Name
Virabhadrasana III

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

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Upward Salute Pose (Urdhva Hastasana)
Group of scaled yoga drawings of women performing the Upward Salute Pose

Upward Salute or Raised Hands Pose, is a basic standing pose that stretches the shoulders and belly. Upward Salute is also known to help with digestion and relieve back aches and anxiety. This therapeutic posture may be simple, but is a foundational posture with many benefits.

To do Upward Salute, stand on the top of the mat, grounding through the four corners of the feet. Tuck the tailbone and raise the arms over head while the shoulders melt down the back. Upward Salute Pose is about alignment and a preparatory posture to the popular Tree Pose.

A series of illustrated yoga poses with men performing the Upward Salute Pose
Upward Salute or Raised Hands Pose, is a basic standing pose that stretches the shoulders and belly. Upward Salute is also known to help with digestion and relieve back aches and anxiety. This therapeutic posture may be simple, but is a foundational posture with many benefits.

To do Upward Salute, stand on the top of the mat, grounding through the four corners of the feet. Tuck the tailbone and raise the arms over head while the shoulders melt down the back. Upward Salute Pose is about alignment and a preparatory posture to the popular Tree Pose.

A series of illustrated yoga poses with men performing the Upward Salute Pose
Upward Salute Pose (Urdhva Hastasana)
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Sanskrit Name
Urdhva Hastasana

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

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Cat Pose (Bidalasana / Marjaryasana)
A series of scaled yoga illustrations of men performing the Cat Pose

Cat Pose or Marjaryasana is a beginner posture that goes along with Cow Pose. Typically, the Yogi will perform them in conjunction with each other. Specifically, in Cat Pose, the Yogi receives a stretch in the neck, back, and torso.

To do Cat Pose, begging on all fours, in a tabletop position with a straight spine. On the exhale, round the spine towards the sky and keep the knees and hands in position. Allow the head to drop but do not tuck the chin too much. Exhale and return to a tabletop or move into Cow Pose as a followup posture.

Set of drawings of women performing the Cat Pose
Cat Pose or Marjaryasana is a beginner posture that goes along with Cow Pose. Typically, the Yogi will perform them in conjunction with each other. Specifically, in Cat Pose, the Yogi receives a stretch in the neck, back, and torso.

To do Cat Pose, begging on all fours, in a tabletop position with a straight spine. On the exhale, round the spine towards the sky and keep the knees and hands in position. Allow the head to drop but do not tuck the chin too much. Exhale and return to a tabletop or move into Cow Pose as a followup posture.

Set of drawings of women performing the Cat Pose
Cat Pose (Bidalasana / Marjaryasana)
Height:
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Depth:
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Sanskrit Name
Bidalasana / Marjaryasana

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

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