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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

Extended Side Angle

Extended Side Angle

The Extended Side Angle Pose, or Utthita Parsvakonasana, is a position which does not only ground you and makes you more aware of your body, but it also strengthens it to its core. Being a strong activator of the Heart Chakra, the pose promotes free thinking, mindfulness and imagination. Naturally, it also gives a great stretch to the hamstrings, quadriceps, psoas as well as the upper body muscles.

Dancer Pose

Dancer Pose

Dancer Pose, or Nataraja, is a depiction of Shiva as the divine dancer, literally translated as dance lord (“nata” meaning dance, actor or mime, “raja” meaning king or royal). The full name of this pose is therefore The Lord of The Dance Pose, often shortened to Dancer Pose and is sometimes referred to as Royal Pose. Its main classification is a standing balance, but it also encompasses a backbend, a heart-opener, and hip flexor extension, as well as a shoulder stretch.

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.

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.

Extended Triangle Pose

Extended Triangle Pose

Extended Triangle Pose, or Trikonasana, is a pose which both strengthens and stretches. At the same time, it encourages focus and body awareness since it is an excellent opener and stimulant of the Heart Chakra.

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.

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.

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.

Wayne Lehrer

Wayne has been practicing Yoga for 40 years and teaching for 20 He’s studied extensively, in the U.S. and in India and personally led hundreds of people through 18 teacher trainings. He currently leads workshops and retreats in yoga, mindfulness, Authentic Happiness and Enlightened Aging in the U.S., China and India. He has developed his Authentic Happiness seminar into a high school curriculum that is currently offered to seniors to prepare them for a balanced and purposeful life. Wayne has written a book, The Prodigy Within: The Quest to Discover Your Life’s Purpose that has serves as the basis of numerous retreats and seminars and is currently being developed into an online course.

In addition Wayne ...