Standing Forward Bend, or Uttanasana, is a well known yoga posture and a goal for many people who want to be able to touch their toes. It is normally used in a Sun Salutation sequence following Mountain Pose (Tadasana) at the start of the sequence and repeated again after a Vinyasa. It doesn’t have to be a transitional pose, it can be practiced as a posture in its own right, too. It’s great for relaxing the spine and neck and opening through the back of the legs at the end of your day.
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.
Cobra Pose, or Bhujangasana, is a floor pose which gently stretches and flexes the body. Its head-up position is reminiscent of a cobra rising up off the ground. It brings flexibility and strength.
Four Limbed Staff Pose, or Chaturanga Dandasana, is a demanding strength builder. It strengthens the whole upper body, especially the muscles around the arms, shoulders and core. Additionally, this pose channels the hamstrings that work especially hard to keep the body parallel to the mat. At the same time the pose nurtures focus, determination and awareness as it is a powerful Manipura Chakra and Pitta stimulant, embracing its fiery essence.
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.
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.
Salamba Shirshasana, sometimes referred to as Shirshasana 1 or Baddha Hasta Shirshasana, is a headstand variation where the hands are bound together, supporting the head and neck during this inversion. It’s a milestone asana, requiring core strength, balance, coordination and self-awareness.
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.
Bound Angle Pose, or Baddha Konasana, is a seated asana which nurtures relaxation and serenity. It stretches the inner thighs, hips and legs. There is no twisting or turning, balancing or struggling in this pose, it is about quiet peace and contemplation. This pose is also known as Cobbler’s Pose as shoemakers in India would sit this way while working.
Lotus Pose, or Padmasana, is a truly restorative yoga pose which can also serve as a part of one’s meditation practices. Mastering it allows the person to be completely aware of their body and their mind which comes very useful. The body gets stabilized in its healthy, natural state without any tension, pain or discomfort. Simultaneously, Lotus Pose provides some stretching benefits, namely by opening the hips. Furthermore, it happens to be mainly a Crown Chakra stimulant, opening the mind to new ideas and clearing up the already present thoughts.
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.
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.