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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.

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.

Extended Puppy Pose

Extended Puppy Pose

The Extended Puppy Pose, or Uttana Shishosana, is a true restorative packet to the whole body as well as the mind. It provides a deep, deserved stretch to the muscles of the legs, the hips, the spine and genially opens the upper body at the same time. By doing so, it ultimately relaxes, destresses and calms the overworked mind, lowering blood pressure and facilitating healthy breathing.

Thread the Needle Pose

Thread the Needle Pose

Thread the Needle is a simple kneeling pose that provides relief for neck and back tension. It’s considered a variation of Child’s Pose (Balasana) with an added twist and a lift in the hips resembling Puppy Pose (Uttana Svanasana). It can be performed both as a static posture and as a dynamic flow sequence (see modifications).

Upward Facing Dog

Upward Facing Dog

Upward Facing Dog is a name directly translated from Sanskrit (urdhva meaning up or upwards, mukha meaning face, svana or shvana meaning dog) and is referring to a stretch often observed in dog’s behaviour. In yoga, it’s often used as a deeper progression from Cobra Pose (Bhujangasana) and sequenced as part of Sun Salutations.

Mountain Pose

Mountain Pose

Mountain Pose, or Tadasana, is considered the foundation of all standing poses that offers multiple health benefits, including pain relief from sciatica. It is a great pose for beginners and can be used to transition into other poses. Tadasana can also be done by itself to improve posture and increase strength.

Warrior I

Warrior I

While yoga is founded in peace, the name of this pose commemorates a spiritual warrior - someone strong, brave and not stepping down in the face of adversity. Warrior I is recognised as one of the foundational poses, practiced regularly in most yoga disciplines.

Warrior II

Warrior II

Warrior II, or Virabhadrasana II, is a natural continuation in the Warrior series, and can be used in a sequence as well as practised in isolation. It involves the majority of muscle groups and requires a lot of focus to get all the pose elements right.

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.

Sphinx Pose

Sphinx Pose

Sphinx Pose is a variation of a Cobra backbend. In fact, its Sanskrit name translates to Supported Cobra Pose (“Salamba-” meaning with support, “-bhujanga” meaning snake or serpent). It’s a lovely alternative to deeper Cobra variations or Upward Facing Dog Pose for those who don’t want to load their lower spine too much.

Lizard Pose

Lizard Pose

Lizard Pose, or Utthan Pristhasana, is a powerful hip opener which also happens to lengthen the leg muscles, especially the hamstrings and the quadriceps. It also tones the glutes well, staying in the leg area. When it comes to the upper body, the pose tones the core, the back and the chest, additionally building strength in the deltoid muscles. Maintaining such balance demands lots of concentration and focus hence the Lizard Pose nurtures great amounts of determination in the practitioner.

Pigeon Pose

Pigeon Pose

Eka pada rajakapotasana, also known as Pigeon Pose or one-legged Pigeon Pose, offers an enjoyable backbend that stretches and strengthens key muscle groups in the body including the back, core, hips and legs. A seated pose, Pigeon Pose has many benefits including breath work and relieving Sciatica.

Cow Face Pose

Cow Face Pose

Cow Face Pose, or Gomukhasana, has a similar name to Cow Pose, but the two are entirely different. Cow Face Pose is a twisting sitting pose where the hands are clasped behind the back. Cow Pose is done on all fours with the abdomen hanging low. Cow Face Pose got its name because the twisting legs look like a cow chewing its cud. This pose invites thoughtful contemplation, amidst all that twisting. Note that this pose does require a fair amount of flexibility, so be prepared to warm up or build up to this pose.

Fire Log Pose

Fire Log Pose

Fire Log Pose, or Agnistambhasana, is a pose which stretches and opens all of the lower body. It engages the quadriceps, the hamstrings, the glutes and the psoas, demanding the agility of all the joints. Moreover, it is a powerful stimulant of the Root Chakra, exerting self confidence and self awareness.

Happy Baby Pose

Happy Baby Pose

The Happy Baby Pose, or Ananda Balasana is a wonderful opportunity to give your back a proper, deep massage it has always needed. It relaxes the whole body and has a positive calming effect, reducing stress and anxiety. At the same time, muscles of the main body parts are being actively stretched and engaged.

Elyse Jung-Vrymoed

Elyse Jung-Vrymoed is a Los Angeles based artist and teacher. She is a practitioner of the mantra “Yes, and…” 

A student of yoga to some degree since her early teens, she is a great believer in its restorative value as part of a holistic approach to mental and physical health. In her 10 year work as a teacher of young children she has sought to de-stigmatize discussions around mental health in the arts while passing on a joyful passion for the subject. As an artist, though her subjects remain thoroughly adult, they are influenced by the ridiculous and playful spirit of her students. Interested in the ever poignant human topics of sex, myth and mortality; her artwork playfully points at life’s big j...