Build Your Foundation-Find Flight

img

Yoga Poses in this Sequence

Cat Pose

Cat Pose

Cat Pose, or Marjaryasana, is one of the most commonly recognized yoga poses. The shape of the body resembles a stretching, arching cat. This pose is usually done as a partner to Cow Pose, as Cat Pose has the back high while Cow Pose has the back low.

Chair Pose

Chair Pose

Chair Pose, or Utkatasana, is a fairly challenging standing yoga pose which tests many different parts of your body at once. Chair pose requires you to balance while building strength in your entire lower half of your body. At the same time, this standing pose builds core strength by the nature of the balance position involved.

Child’s Pose

Child’s Pose

Child’s Pose, or Balasana, is a wonderfully relaxing pose which is part of most yoga routines as a moment to pause. Child’s Pose is about releasing yourself to the world and trusting that everything will be alright. It is a moment to simply breathe. The name comes from the relaxed sleep of a contented child.

Corpse Pose

Corpse Pose

Corpse Pose, or Savasana, is one of the simplest poses in the entire yoga repertoire. You simply lie on your back. But within that is a wealth of power. Interestingly, while many yoga teachers love to use Western names for most poses as they are easier to remember, many also use the Sanskrit name Savasana for this particular pose because they find the name “Corpse Pose” to be off-putting for Western audiences. The pose’s alternate name, Mrtasana, means “Death Pose” which is not much better. So Savasana it is.

Cow Pose

Cow Pose

Cow Pose, or Bitlasana, is a floor pose which is traditionally paired with Cat Pose. They are the mirrors of each other. Cow Pose shouldn’t be confused with Cow Face Pose. In Cow Face Pose, the legs and arms are all twisted together. In Cow Pose, you are simply on your hands and knees, your dangling abdomen representing the udder of a cow

Downward Facing Dog

Downward Facing Dog

Downward Facing Dog, or Adho Mukha Svanasana, is one of the most recognizable yoga positions out there. It’s featured on countless magazine covers and yoga posters. This triangular form represents so much of what yoga has to offer. It’s accessible to most people. It brings calm and stress relief. It strengthens muscles. It builds flexibility. The pose name comes from the stretch that just about every dog lover has seen a thousand times.

Easy Pose

Easy Pose

Easy Pose, or Sukhasana, is a pose often taught to children as a way for them to sit quietly on the floor. It is also known as “Simple Cross-Legged Pose.” In places without chairs, this would be how adults sat all the time as well. In our modern world, it’s good to practice Easy Pose several times a day to undo the damage brought by sitting at desks all day.

Upward Salute Pose

Upward Salute Pose

Upward Salute is a simple standing posture usually cued at the start of a Sun Salutation sequence or as part of a breathing exercise. The Sanskrit name literally translates as “raised arms pose” (“Urdhva” meaning upward, “hasta” meaning hand). It’s a great stretch for the whole body, encouraging you to lengthen upwards through fingertips and head while grounding through the feet.

Triangle Pose

Triangle Pose

Extended Triangle Pose (“Utthita” meaning extended, “tri” meaning three, “kon” meaning angle and “asana” meaning pose), often shortened to Triangle, is a combination of a side bend and twist, that brings the focus on hamstrings, chest and shoulders. It is often practiced as part of a Warrior sequence..

Revolved Triangle Pose

Revolved Triangle Pose

Revolved Triangle Pose, or Parivrtta Trikonasana, is a great opposing posture to Extended Triangle, or Utthita Trikonasana. It is the best yoga pose to relieve the stress of a long day at work. During Revolved Triangle Pose, you’ll stretch your spine and expand your chest to release tension. It is a great exercise for your back and it also improves digestion by stimulating your internal organs.

Bridge Pose

Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is a standard part of many yoga routines. It’s one of those poses which is strengthening but relaxing, invigorating but serene. Your body forms the bridge here, creating an arch. You can add different variations including one leg up and clasping your hands beneath your body to make this pose more challenging.

Plow Pose

Plow Pose

Plow Pose, or Halasana, is a nerve-calming pose that releases tension from the central and peripheral nervous systems. It is usually performed at the end of the yoga session to prepare for Corpse Pose and meditation. Halasana is a great pose to stretch your spine and shoulders, manipulate the digestive organs, and decrease anxiety and stress. Overall, Plow Pose is a fantastic pose to practice for amateur and professional yoga users.

Low Lunge Pose

Low Lunge Pose

The Low Lunge Pose, or Anjaneyasana, is a backbend which positively affects practically the entire body. It opens the hips and stretches the muscles of almost every body area: the legs, the back, the core, the shoulders and the arms. It demands well-developed balance and focus hence trains one’s consciousness and awareness. Furthermore, being a Pitta and Manipura Chakra stimulant, it energizes and motivates to take action.

Legs Up the Wall Pose

Legs Up the Wall Pose

Legs Up The Wall Pose, or Viparita Krani, is an inversion pose which means it exerts an excellent soothing effect on the nervous system. At the same time, it relaxes the upper body while stretching the quadriceps muscles and preventing vascular problems in the shins, promoting healthy blood flow.

Vaughn Powell

Vaughn has been practicing yoga for years, but officially became enamored when she realized that her daily practice enhanced her self-awareness and ability to think clearly. She is interested in the connection between mind and body and how we can use the breath to strengthen parts of the brain that make us mindful and present in our physical form. 

Vaughn believes that when you move with your breath, you are increasing your understanding of how your body responds to different stimuli. A regular yoga practice allows you to notice what is happening in your body and gain the tools you need to regulate those sensations. A study of and fascination with anatomy has helped her intelligently instruct and assist st...