Virginia O'Connor

Pronunciation: MAAL-aa-sa-na Pose Type: Standing Watch little children playing and you will often see them in a natural squatting position as they reach for toys and move about. Yoga Squat pose, or Malasana, is a squat that elongates the spine and strengthens the core. It works to open the hips, stretch the leg muscles and […]

Pronunciation: OORD-vuh MOO-kuh shvan-AHS-uh-nuh Pose Type: Back Bend Pose Upward Facing Dog, or Urdhva Mukha Svanasana, is one of the most common yoga poses partly due to the highly recognized benefits and therapuetic uses. A cousin of Cobra pose, Downward Facing Dog is considered one of the easier back bend poses and is often performed

Pronunciation: oo-pah-VEESH-tah cone-AHS-anna Pose Type: Seated Seated Wide Legged Straddle, or Upavistha Konasana, is a seated stretching pose that is recommended for yogis of all levels. Beginners who can’t bring the torso fully forward to the floor are encouraged to put a blanket or bolster in between their legs and allow the torso to rest

Pronunciation: POSH-ee-moh-tan-AHS-anna Pose Type: Seated Seated Forward Bend (or fold) is a calming pose that stretches the entire back body from the feet all the way up the spine and into the neck. Paschimottanasana is an excellent stress reliever and is typically practiced later in a yoga sequence, when the body is warmed up. This

Pronunciation: VIP-uh-REE-tuh kah-RAH-nee Pose Type: Reclining Pose Legs Up the Wall pose is a rejuvenating inversion that brings relief to the feet, spine, and nervous system. It is a gentle way to bring the body into a state of deep relaxation and renewal. It is recommended for all levels of yogis, no matter their level

Pronunciation: ash-TAHN-gaa nah-muh-SKAR-uh Pose Type: Knees, Chest, and Chin pose is known as a salute to the eight limbs of the body. Ashtanga Namaskara warms the body and prepares it for further activity. It is important when practicing this post not to let the elbows splay out or collapse the chest into the pose. Use

Pronunciation: JAH-noo sheer-SHAH-suh-nuh Pose Type: Seated Head to knee pose, or Janu Sirsasana, is a deep forward bend that calms the mind and relieves stress and tension from the body. It is often practiced along with Staff Pose (Dandasana) at the end of a sequence when the body is warm. While the pose is named

Pronunciation: Pose Type: The Happy Baby Pose, or Ananda Balasana, invokes images of a happy baby lying on their back with their toes in their hands. This pose is an excellent way to release stress and fatigue while gently stretching the inner groin and the lower back. It is highly effective for relaxing the busy

Pronunciation: SOUP-tah BAH-dah cone-NAHS-anna Pose Type: Standing, Reclining Poses Goddess Pose has two variations – both reclining and standing. The ‘Supta’ version of Baddha Konasana is the reclining bound angle pose that is considered highly restorative. A good beginner’s tip for this pose is to keep some towels, blankets, or bolsters handy, especially if practicing

Pronunciation: Suk-ah-sana Pose Type: Seated Easy Pose may look easy, but for many people it simply isn’t. The Sukhasana pose shows us how accustomed we’ve become to sitting in chairs and sinking back into them. Our abdominal and back muscles become weak and we become prone to tight hips and lower-back pain. Approaching Easy Pose

Pronunciation: shah-VAH-sah-nah Pose Type: Reclining Usually Corpse Pose is the concluding posture of an asana or pranayama practice. Savasana is the last pose because it gently resets the body and relaxes it after the work of the yoga practice. The pose can be performed with the legs long along the floor away from the body,

Pronunciation: boo-jang-GAHS-anna Pose Type: Seated, Back Bend Poses Cobra pose, or Bhujangasana, is a back bend performed on the floor. It simulates the strength and poise of a cobra rising up to examine their environment. It warms up the torso and is often part of the Sun Salutation sequence at the beginning of a yoga

Pronunciation: BAH-dah cone-AHS-anna Pose Type: Seated The Cobbler Pose, or Baddha Konasana, is a seated pose also known as ‘butterfly’ pose. It is a simple pose that has a list of diverse benefits, but it is also difficult for beginners. Beginners with tight hips or upper leg muscles should grab a block, a towel or

Pronunciation: bah-LAHS-anna Pose Type: Seated Child’s pose, or Balasana, is one of the most calming yoga poses. It is a resting seated pose that invokes the fetal position and so it is a full-body healing pose. The anatomical focus is on the thighs, but the pose releases tension in the shoulders, neck, back, and hips

Pronunciation: Pose Type: The cat pose (it looks like a startled cat with its back arched high) is often paired with the cow pose (which creates a low belly and a high tailbone) and uses the breath to create fluid movement in the spine. It is a highly popular pose and recommended for yogis who

Pronunciation: SAY-too BAHN-duh shar-vahn-GAHS-uh-nuh Pose Type: Seated Bridge pose, or Setu Bandha Sarvangasana, is commonly used to stretch and strengthen the back and abdominal muscles as well as opening the lungs and chest. The Sanskrit name translates literally as ‘construction of a bridge’ and that’s exactly how the pose is performed. Initially, this pose requires