MODULE 11

Yoga Poses

Yoga is Experiential Learning: Especially the Poses

You’re learning to manage your energy at the same time as learning to discipline your mind and body. You will experience some aspect of mindfulness every time you practice a pose (or asana). Even if you hold the pose for just a few moments, you will go through the full range of balance and strength, concentration and breathwork. It’s up to you how much effort you put into your practice. Circle poses that look right for you. Pick any pose from our Conscious Classroom pose card deck to experience mindful movement in your body and have fun!

Please note: modifications are for injury, relaxation, or other concerns. The benefits of the pose are fully accessible when modified either standing, seated, or in a chair.

Join us for a Movement Practice that Includes Various Yoga Poses: 48 mins

Take a Minute

Build your own practice by choosing a series of poses for five parts of your day:

Good Morning Stretch – Which poses will help wake up your body and mind? Choose a few warm-ups, standing poses, and twists to start your day.

Calm the Butterflies – Feeling nervous or anxious? Choose two seated poses to practice while breathing deeply to alleviate stress.

Get Back in the Zone – Need to refocus? After a midday break doing an arm balance like Downward Facing Dog or a backbend like Bridge Pose can help bring blood to your brain for extra power to concentrate.

Seventh Inning Stretch – When you’ve been sitting for a while and there’s still more to do, get on the ground and build endurance with a few core poses. Knee to Nose or High Lunge Twist are sure to give you that extra energy needed to make it through to the end of the day.

Leave It at the Door – School’s out! It’s time to let it all go. Be free of the stress, anxiety or other negative emotions that might have built up over the day. Instead of taking it out on your friends and family, remind yourself of all the hard work you’ve done. Give yourself a minute to decompress and make the most out of the rest of your day with some cool-down poses like Thread the Needle or Happy Baby. Try these poses again before bed and notice what’s different, without judgment, just observe.

Warm-Up

Mountain Pose: Tadasana
Palm Tree: Parsva Urdhva Hastasana
Picture Frame
Forearm to Back
Tree Pose: Vrksasana
Criss Cross: Sukhasana
Child’s Pose: Balasana
Puppy Pose: Uttana Shishosana
Tabletop: Bharmanasana
Reverse Table: Purvottanasana
Cat Pose: Marjaryasana
Cow Pose: Bitilasana
Bird Dog: Dandayamana Bharmanasana
Gate Pose: Parighasana
Horse Pose: Utkata Konasana
Twisted Child: Parsva Balasana
Forward Fold: Uttanasana

Standing

Chair Pose: Utkatasana
Pyramid Pose: Parsvottanasana
Star Pose: Utthita Tadasana
Standing Thigh Stretch: Tadasana Variation
Baby Dancer: Natarajasana Prep
Hand to Big Toe: Utthita Hasta Padangustasana
Eagle Pose: Garudasana
Standing Pigeon Pose: Tada Kapotasana
Low Lunge: Anjaneyasana
High Lunge: Utthita Ashwa Sanchalanasana
Extended Side Angle: Utthita Parsvakonasana
Warrior One: Virabhadrasana 1
Warrior Two: Virabhadrasana 2
Reverse Warrior: Viparita Virabhadrasana
Triangle Pose: Utthita Trikonasana
Warrior Three: Virabhadrasana 3
Moon Pose: Ardha Chandrasana
Moon Hold Foot: Ardha Chandra Chapasana
Pistol Squat: Utthita Eka Pada Bhekasana

Forward Bend

Forward Bend: Uttanasana
Straddle Forward Bend: Prasarita Padottanasana
Pyramid Pose: Parsvottanasana
Standing Split: Urdhva Prasarita Eka Padasana
Rabbit Pose: Sasangasana

Twist

Criss Cross Twist: Parivrtta Sukhasana
Seated Spinal Twist: Bharadvajasana
Seated Twist: Ardha Matsyendrasana
Standing Straddle Twist: Prasarita Padottanasana
Low Lunge Twist: Parivrtta Anjaneyasana
High Lunge Twist: Parivrtta Ashta Chandrasana

Core

Boat Pose: Navasana
Nose to Knee Ball: Apanasana
Abdominal Bracing

Arm Balance

Plank: Phalakasana
Downward Facing Dog: Adho Mukha Svanasana
Upward Facing Dog: Urdhva Mukha Svanasana
Low Plank: Chaturanga Dandasana
Side Plank: Vasisthasana
Dangling Earring: Lolasana
Arm Balance Pose: Tolasana
Crow Pose: Bakasana
Dolphin Pose: Ardha Pincha Mayurasana
Forearm Stand: Pincha Mayurasana
Handstand: Adho Mukha Vrksasana

Back Bend

Bridge Pose: Setu Bandha Sarvangasana
Sphinx Pose: Salamba Bhujangasana
Cobra Pose: Bhujangasana
Flying Locust: Salabhasana
Pigeon: Ardha Kapotasana
Wild Thing: Camatkarasana
Bow Pose: Dhanurasana
Camel Pose: Ustrasana
Pigeon Thigh: Eka Pada Rajakapotasana
Wheel Pose: Urdhva Dhanurasana
Hero’s Pose Modified: Virasana
Hero’s Pose: Supta Virasana

Seated Pose

Butterfly Pose: Baddha Konasana
Omega Pose
Head to Knee Pose: Janu Sirasana
Seated Staff: Dhandasana
Seated Forward Fold: Paschimottanasana
Seated Straddle: Upavista Konasana
The Splits: Hanumasana

Cool Down

Shoulder Stand: Sarvangasana
Plow Pose: Halasana
Thread the Needle: Sucirandhrasana
Happy Baby: Ananda Balasana
Hamstring Stretch: Supta Padangusthasana
Supine Twist: Jathara Parivartanasana
Corpse Pose: Savasana

Advanced

Fire Log: Agnistambhasana
Two-Faced Cow: Gomukhasana
Flying Pigeon: Eka Pada Galavasana
Side Crow: Parsva Bakasana
Leg Squeeze Pose: Bhujapidasana
Firefly: Titibhasana
Half and Full Lotus: Ardha Padmasana and Padmasana

Yoga Pose Library

Learn more about building your own yoga practice by circling poses that intrigue you. Draw a series of stick figures from the pose cards included here or simply let your body be curious. Experiment with how the different shapes feel in your body. Everyone’s body is unique and the practice of yoga is about learning what feels good for you.