MR. YOGA
IS YOUR #1 AUTHORITY ON YOGA POSES

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MR. YOGA IS YOUR #1 AUTHORITY ON YOGA POSES

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BACKBEND - YOGA POSES

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INVERSION - YOGA POSES

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SEATED - YOGA POSES

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SUPINE - YOGA POSES

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BALANCE - YOGA POSES

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STANDING - YOGA POSES

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ABOUT MR. YOGA

New York Times best selling author  & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.

ABOUT MR. YOGA

New York Times best selling author & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.

Seated Yoga Pose Collection

Most of modern life is spent sitting down with poor posture. Seated yoga poses help us train our spines to be straight, strong, and supple, even when compromised by a twist or an urge to slouch. Furthermore, not only do seated poses/asanas strengthen our back muscles, they strengthen our core, obliques and upper thighs as well. They are also fundamental when training our bodies to become more flexible. While seated we can steady ourselves and focus on stretching particular muscles and opening certain joints, specifically our hips, knees, ankles and shoulders. Seated poses/asanas help us release tension from our bodies, gain core strength and ascertain a greater sense of peace.

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Both Hands to Feet Bound One-Legged King Pigeon Pose 1

Dwi Hasta Pada Baddha Eka Pada Raja Kapotasana 1

(DWI-huh-stuh PUH-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the opposite foot with overhead grip
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Both Hands to Feet Bound One-Legged King Pigeon Pose 1

Dwi Hasta Pada Baddha Eka Pada Raja Kapotasana 1

(DWI-huh-stuh PUH-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the opposite foot with overhead grip
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Lord of the Fishes Pose

Ardha Matsyendrasana

(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

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Half Lord of the Fishes Pose

Ardha Matsyendrasana

(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

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Tip Toe Hero Pose

Prapada Virasana

(PRUH-puh-duh veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: head down, arms open wide
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Tip Toe Hero Pose

Prapada Virasana

(PRUH-puh-duh veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: head down, arms open wide
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Twist Dedicated to Sage Bharadvaja 2

Bharadvajasana 2

(buh-ruhd-vuhj-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)

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Twist Dedicated to Sage Bharadvaja 2

Bharadvajasana 2

(buh-ruhd-vuhj-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)

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Pose Dedicated to Sage Koormamuni—Bound Legs

Baddha Pada Koormamunyasana

(BUH-duh PUH-duh koor-muh-mun-YAHS-uh-nuh)
Modification: legs straight
Pose Type: seated, forward bend, core, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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Pose Dedicated to Sage Koormamuni—Bound Legs

Baddha Pada Koormamunyasana

(BUH-duh PUH-duh koor-muh-mun-YAHS-uh-nuh)
Modification: legs straight
Pose Type: seated, forward bend, core, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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One Legged King Pigeon Pose 1

Eka Pada Raja Kapotasana 1

(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: both arms extended to the sky, foot to the back of the head, palms together
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

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One Legged King Pigeon Pose 1

Eka Pada Raja Kapotasana 1

(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: both arms extended to the sky, foot to the back of the head, palms together
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

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Leg Position of Cow Face Pose

Pada Gomukhasana

(PUH-duh go-mu-KAHS-uh-nuh)
Modification: elbows touching behind the head
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Leg Position of Cow Face Pose

Pada Gomukhasana

(PUH-duh go-mu-KAHS-uh-nuh)
Modification: elbows touching behind the head
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Complete Thunderbolt Pose

Paripurna Vajrasana

(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Complete Thunderbolt Pose

Paripurna Vajrasana

(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Bound Equal Angle Pose

Baddha Samakonasana

(BUH-duh su-muh-ko-NAHS-uh-nuh)
Pose Type: seated, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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Bound Equal Angle Pose

Baddha Samakonasana

(BUH-duh su-muh-ko-NAHS-uh-nuh)
Pose Type: seated, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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Sideways Yogic Seal Pose

Parshva Yoga Mudrasana

(PARHSH-vuh YO-guh mu-DRAHS-uh-nuh)
Also Known As: Sideways Bound Lotus Pose (Parshva Baddha Padmasana)
Modification: chin to the knee
Pose Type: seated, forward bend, binding, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Sideways Yogic Seal Pose

Parshva Yoga Mudrasana

(PARHSH-vuh YO-guh mu-DRAHS-uh-nuh)
Also Known As: Sideways Bound Lotus Pose (Parshva Baddha Padmasana)
Modification: chin to the knee
Pose Type: seated, forward bend, binding, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Star Pose

Tarasana

(tahr-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Star Pose

Tarasana

(tahr-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Seated Angle Pose

Upavishta Konasana

(u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Upavistha Konasana
Modification: 1. hands in Anjali Mudra (Hands in Prayer), toes flexed in
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)

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Seated Angle Pose

Upavishta Konasana

(u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Upavistha Konasana
Modification: 1. hands in Anjali Mudra (Hands in Prayer), toes flexed in
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)

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Inversion Yoga Pose Collection

When our heart is higher than our head, we place our bodies in an unconventional configuration. By shifting our relationship with gravity, inversions counter act the effect of gravity by delivering a fresh supply of oxygenated blood to the brain. Inversions allow us to develop strength, balance and stability. They challenge our perception, and may even evoke fear, but by conquering our weaknesses, we will develop a rewarding sensation that is highly motivating and re-energizing.

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One-Legged Stretched Out Scorpion Pose

Eka Pada Paripurna Vrishchikasana

(EY-kuh PUH-duh puh-ri-POOR-nuh vrish-chi-KAHS-uh-nuh)
Pose Type: forearm balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One-Legged Stretched Out Scorpion Pose

Eka Pada Paripurna Vrishchikasana

(EY-kuh PUH-duh puh-ri-POOR-nuh vrish-chi-KAHS-uh-nuh)
Pose Type: forearm balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One-Legged Scorpion Pose

Eka Pada Vrishchikasana

(EY-kuh PUH-duh vrish-chi-KAHS-uh-nuh)
Modification: biceps in line with the ears
Pose Type: forearm balance, inversion, backbend
Drishti Point: Nasagrai or Nasagre (nose)

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One-Legged Scorpion Pose

Eka Pada Vrishchikasana

(EY-kuh PUH-duh vrish-chi-KAHS-uh-nuh)
Modification: biceps in line with the ears
Pose Type: forearm balance, inversion, backbend
Drishti Point: Nasagrai or Nasagre (nose)

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Bound Inverted Tortoise Pose

Baddha Viparita Kurmasana

(BUH-duh vi-puh-REE-tuh koor-MAHS-uh-nuh)
Pose Type: inversion, forward bend, binding
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)

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Bound Inverted Tortoise Pose

Baddha Viparita Kurmasana

(BUH-duh vi-puh-REE-tuh koor-MAHS-uh-nuh)
Pose Type: inversion, forward bend, binding
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)

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Crane Pose in Uneven Headstand

(Fusion of Headstand 5 and Headstand 6 Arm Position)

Bakasana in Vishama Shirshasana 5 & 6

(buh-KAHS-uh-nuh in VISH-uh-muh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm straight out, fingertips to the floor, knee to the tricep. Side 2: arm bent 90 degrees, knee bent to the tricep on the same side
Pose Type: inversion, forward bend
Drishti Point: Hastagrai or Hastagre (hands)

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Crane Pose in Uneven Headstand

(Fusion of Headstand 5 and Headstand 6 Arm Position)

Bakasana in Vishama Shirshasana 5 & 6

(buh-KAHS-uh-nuh in VISH-uh-muh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm straight out, fingertips to the floor, knee to the tricep. Side 2: arm bent 90 degrees, knee bent to the tricep on the same side
Pose Type: inversion, forward bend
Drishti Point: Hastagrai or Hastagre (hands)

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Ear Pressure Pose

Karnapidasana

(kuhr-nah-pee-DAHS-uh-nuh)
Modification: both knees bent, feet off the floor; arms straight behind the back and off the floor, palms up
Pose Type: inversion, forward bend, balance
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)

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Ear Pressure Pose

Karnapidasana

(kuhr-nah-pee-DAHS-uh-nuh)
Modification: both knees bent, feet off the floor; arms straight behind the back and off the floor, palms up
Pose Type: inversion, forward bend, balance
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)

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Sideways Bound Angle Pose in Headstand 1

Parshva Baddha Konasana in Shirshasana 1

(PAHRSH-vuh BUH-duh ko-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion, side bend
Drishti Point: Nasagrai or Nasagre (nose)

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Sideways Bound Angle Pose in Headstand 1

Parshva Baddha Konasana in Shirshasana 1

(PAHRSH-vuh BUH-duh ko-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion, side bend
Drishti Point: Nasagrai or Nasagre (nose)

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Leg Position of the Pose Dedicated to Garuda

in Supported Whole Body Pose

Pada Garudasana in Salamba Sarvangasana

(PUH-duh guh-ru-DAHS-uh-nuh in SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Leg Position of the Pose Dedicated to Garuda

in Supported Whole Body Pose

Pada Garudasana in Salamba Sarvangasana

(PUH-duh guh-ru-DAHS-uh-nuh in SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Unsupported Whole Body Pose

Niralamba Sarvangasana

(nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nabhi, Nabhicakre, or Nabi Chakra (belly button)

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Unsupported Whole Body Pose

Niralamba Sarvangasana

(nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nabhi, Nabhicakre, or Nabi Chakra (belly button)

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Leg Position of the Pose Dedicated to Garuda

in Downward Facing Tree Pose

Pada Garudasana in Adho Mukha Vrikshasana

(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

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Leg Position of the Pose Dedicated to Garuda

in Downward Facing Tree Pose

Pada Garudasana in Adho Mukha Vrikshasana

(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

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Upward Lotus in Unsupported Whole Body Pose

Urdhva Padmasana in Niralamba Sarvangasana

(OORD-vuh puhd-MAHS-uh-nuh in nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Upward Lotus in Unsupported Whole Body Pose

Urdhva Padmasana in Niralamba Sarvangasana

(OORD-vuh puhd-MAHS-uh-nuh in nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Upward Lotus Pose in Headstand 7B

Urdhva Padmasana in Shirshasana 7B

(OORD-vuh puhd-MAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Supported Lotus Headstand Pose (Salamba Padma Shirshasana), Upward Lotus Pose in Spread Hands Headstand (Urdhva Padmasana in Prasarita Hasta Shirshasana), Upward Lotus in Hands Free Headstand (Urdhva Padmasana in Mukta Hasta Shirshasana)
Modification: neutral spine
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)

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Upward Lotus Pose in Headstand 7B

Urdhva Padmasana in Shirshasana 7B

(OORD-vuh puhd-MAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Supported Lotus Headstand Pose (Salamba Padma Shirshasana), Upward Lotus Pose in Spread Hands Headstand (Urdhva Padmasana in Prasarita Hasta Shirshasana), Upward Lotus in Hands Free Headstand (Urdhva Padmasana in Mukta Hasta Shirshasana)
Modification: neutral spine
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)

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Backbend Yoga Pose Collection

Improves spinal flexibility and strength creating better posture, stimulates the central nervous system, abdominal organs and aids in digestion, tones the adrenal glands, kidney, pancreas and liver thyroid gland, abdominal organs and lungs, stretches the chest, lungs, upper and lower back, throat, shoulders, hip flexors, can relieve menstrual cramping and menopause for women, and calms the mind.

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Tip Toe Bound Foot One-Legged Inverted Staff Pose

Prapada Baddha Pada Eka Pada Viparita Dandasana

(PRUH-puh-duh BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Tip Toe Bound Foot One-Legged Inverted Staff Pose

Prapada Baddha Pada Eka Pada Viparita Dandasana

(PRUH-puh-duh BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Camel Pose

Ardha Ushtrasana

(UHR-duh- oosh-TRAHS-uh-nuh)
Modification: one foot to the armpit on the same side; opposite arm straight up over the head
Pose Type: backbend, standing (on the knees)
Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Camel Pose

Ardha Ushtrasana

(UHR-duh- oosh-TRAHS-uh-nuh)
Modification: one foot to the armpit on the same side; opposite arm straight up over the head
Pose Type: backbend, standing (on the knees)
Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Tip Toe Pigeon Pose

Prapada Kapotasana

(PRUH-puh-duh kuh-po-TAHS-uh-nuh)
Also Known As: Big Toe Pigeon Pose (Padangushta Kapotasana), Full Camel Pose (Purna Ushtrasana), or Little Wheel Pose (Laghu Chakrasana)
Modification: arms extended to the sky
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Tip Toe Pigeon Pose

Prapada Kapotasana

(PRUH-puh-duh kuh-po-TAHS-uh-nuh)
Also Known As: Big Toe Pigeon Pose (Padangushta Kapotasana), Full Camel Pose (Purna Ushtrasana), or Little Wheel Pose (Laghu Chakrasana)
Modification: arms extended to the sky
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Extended Hand to Big Toe Pose in Half Camel Pose

Utthita Hasta Padangushtasana in Ardha Ushtrasana

(UT-ti-tuh HUH-stuh puhd-AHNG-goosh-TAHS-uh-nuh in UHR-duh oosh-TRAHS-uh-nuh)
Modification: toes pointed to the back
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Extended Hand to Big Toe Pose in Half Camel Pose

Utthita Hasta Padangushtasana in Ardha Ushtrasana

(UT-ti-tuh HUH-stuh puhd-AHNG-goosh-TAHS-uh-nuh in UHR-duh oosh-TRAHS-uh-nuh)
Modification: toes pointed to the back
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Pose Dedicated to Siddhar Kamalamuni

Ardha Kamalamunyasana

(UHR-duh KUH-muh-luhmoo-nyAHS-uh-nuh)
Also Known As: Upward Facing Lotus Pose (Urdhva Mukha Padmasana)
Modification: fingertips pointing to the back, thumbs pointing to the front, knees close to the hands
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Pose Dedicated to Siddhar Kamalamuni

Ardha Kamalamunyasana

(UHR-duh KUH-muh-luhmoo-nyAHS-uh-nuh)
Also Known As: Upward Facing Lotus Pose (Urdhva Mukha Padmasana)
Modification: fingertips pointing to the back, thumbs pointing to the front, knees close to the hands
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Modification: grabbing the ankle with overhead grip on the same side; other foot off the floor—knee bent
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Modification: grabbing the ankle with overhead grip on the same side; other foot off the floor—knee bent
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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One Hand Graceful Thunderbolt Pose

Eka Hasta Laghuvajrasana

(EY-kuh huh-stuh luh-gu-vuhj-RAHS-uh-nuh)
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One Hand Graceful Thunderbolt Pose

Eka Hasta Laghuvajrasana

(EY-kuh huh-stuh luh-gu-vuhj-RAHS-uh-nuh)
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One-Legged Upward Bow Pose

Eka Pada Urdhva Dhanurasana

(EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)
Also Known As: Two Limb Upward Bow Pose (Dwi Anga Urdhva Dhanurasana)
Modification: one hand to the thigh
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One-Legged Upward Bow Pose

Eka Pada Urdhva Dhanurasana

(EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)
Also Known As: Two Limb Upward Bow Pose (Dwi Anga Urdhva Dhanurasana)
Modification: one hand to the thigh
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Inverted Tip Toe Bow Pose

Viparita Prapada Dhanurasana

(vi-puh-REE-tuh PRUH-puh-duh duh-nur-AHS-uh-nuh)
Also Known As: Headstand Bow Pose (Shirsha Dhanurasana)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Inverted Tip Toe Bow Pose

Viparita Prapada Dhanurasana

(vi-puh-REE-tuh PRUH-puh-duh duh-nur-AHS-uh-nuh)
Also Known As: Headstand Bow Pose (Shirsha Dhanurasana)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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Supine and Restorative Yoga Poses

Restorative yoga poses prepare our body and mind for meditation and relaxation. Supine yoga poses allow free range of motion and utilize the support of the ground as a prop in itself. After an intensive asana practice, the final resting yoga pose Savasana connects our physical body and mind. Savasana can be thought of as an awakening. Giving us the time to contemplate the question “If I died today, would I be fully satisfied and content with what I accomplished in this life time?” Have you lived up to your full potential? Have you fully acknowledged the people in your life that are of great importance to you? Would you be able to pass on with no regrets?

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Hands Bound Yogic Sleep Pose

Baddha Hasta Yoganidrasana

(BUH-duh HUH-stuh yo-guh-ni-DRAHS-uh-nuh)
Modification: hands bound
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Hands Bound Yogic Sleep Pose

Baddha Hasta Yoganidrasana

(BUH-duh HUH-stuh yo-guh-ni-DRAHS-uh-nuh)
Modification: hands bound
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Svastika Legs in Twisted Stomach Pose

Pada Svastikasana in Jatara Parivartanasana

(PUH-duh svuh-sti-KAHS-uh-nuh in JAH-tuh-ruh puh-ri-vuhrt-ahn-AHS-uh-nuh)
Modification: grabbing onto the back foot, heel toward the glutes
Pose Type: supine (on the side), twist
Drishti Point: Hastagrai or Hastagre (hands)

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Svastika Legs in Twisted Stomach Pose

Pada Svastikasana in Jatara Parivartanasana

(PUH-duh svuh-sti-KAHS-uh-nuh in JAH-tuh-ruh puh-ri-vuhrt-ahn-AHS-uh-nuh)
Modification: grabbing onto the back foot, heel toward the glutes
Pose Type: supine (on the side), twist
Drishti Point: Hastagrai or Hastagre (hands)

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Sideways Half Lotus One-Handed Big Toe Bow Pose

Parshva Ardha Padma Eka Hasta Padangushta Dhanurasana

(PAHRSH-vuh UHR-duh PUHD-muh EY-kuh HUH-stuh puhd-ahng-GOOSH-tuh duh-nur-AHSuh-nuh)
Modification: grabbing onto the bottom foot with overhead grip on the same side, top arm straight, fingertips to the sky
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Sideways Half Lotus One-Handed Big Toe Bow Pose

Parshva Ardha Padma Eka Hasta Padangushta Dhanurasana

(PAHRSH-vuh UHR-duh PUHD-muh EY-kuh HUH-stuh puhd-ahng-GOOSH-tuh duh-nur-AHSuh-nuh)
Modification: grabbing onto the bottom foot with overhead grip on the same side, top arm straight, fingertips to the sky
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Reclined Hands Bound Pose Dedicated to Astavakra

Supta Baddha Hasta Ashtavakrasana

(SUP-tuh BUH-duh HUH-stuh uhsh-tuh-vuh-KRAHS-uh-nuh)
Also Known As: Reclined Hands Bound Eight Angle Pose
Modification: ankles crossed
Pose Type: supine, forward bend, twist, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Reclined Hands Bound Pose Dedicated to Astavakra

Supta Baddha Hasta Ashtavakrasana

(SUP-tuh BUH-duh HUH-stuh uhsh-tuh-vuh-KRAHS-uh-nuh)
Also Known As: Reclined Hands Bound Eight Angle Pose
Modification: ankles crossed
Pose Type: supine, forward bend, twist, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Lotus Easy Fish Pose

Ardha Padma Sukha Matsyasana

(UHR-duh PUHD-muh SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Eastern Intense Stretch Pose Prep. (Purvottanasana Prep.), Reverse Plank Prep.
Modification: elbows to the floor, palms to the lower back; one leg in half lotus, other knee bent; heel up
Pose Type: standing (on the elbows, knee and foot), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Lotus Easy Fish Pose

Ardha Padma Sukha Matsyasana

(UHR-duh PUHD-muh SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Eastern Intense Stretch Pose Prep. (Purvottanasana Prep.), Reverse Plank Prep.
Modification: elbows to the floor, palms to the lower back; one leg in half lotus, other knee bent; heel up
Pose Type: standing (on the elbows, knee and foot), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Fish Pose

Matsyasana

(muhts-YAHS-uh-nuh)
Modification: palms up on the inside of the thighs
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Fish Pose

Matsyasana

(muhts-YAHS-uh-nuh)
Modification: palms up on the inside of the thighs
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Reclined Bound Angle Pose

Supta Baddha Konasana

(SUP-tuh BUH-duh ko-NAHS-uh-nuh)
Modification: hands to the inner thighs, palms up
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Reclined Bound Angle Pose

Supta Baddha Konasana

(SUP-tuh BUH-duh ko-NAHS-uh-nuh)
Modification: hands to the inner thighs, palms up
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Extended Hand to Big Toe Pose Intense Ankle Stretch

One-Legged Bridge Whole Body Pose

Utthita Hasta Padangushtasana in Uttana Kulpa Eka Pada Setu Bandha Sarvangasana

(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in ut-TAHN-uh KUL-puh EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh )
Pose Type: supine, backbend, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Extended Hand to Big Toe Pose Intense Ankle Stretch

One-Legged Bridge Whole Body Pose

Utthita Hasta Padangushtasana in Uttana Kulpa Eka Pada Setu Bandha Sarvangasana

(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in ut-TAHN-uh KUL-puh EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh )
Pose Type: supine, backbend, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Infinity Pose

Anantasana

(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: legs straight, together and lifted off the floor
Pose Type: supine (on the side), core, side bend
Drishti Point: Nasagrai or Nasagre (nose)

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Infinity Pose

Anantasana

(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: legs straight, together and lifted off the floor
Pose Type: supine (on the side), core, side bend
Drishti Point: Nasagrai or Nasagre (nose)

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Half Lotus Pose in Infinity Pose

Ardha Padmasana in Anantasana

(UHR-duh puhd-MAHS-uh-nuh in anan-TAHS-annauhn-uhnt-AHS-uh-nuh)
Also Known As: Half Lotus Pose in Sleeping Vishnu Pose
Modification: bottom foot in half lotus, top leg lifted and straight
Pose Type: supine (on the side), side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Half Lotus Pose in Infinity Pose

Ardha Padmasana in Anantasana

(UHR-duh puhd-MAHS-uh-nuh in anan-TAHS-annauhn-uhnt-AHS-uh-nuh)
Also Known As: Half Lotus Pose in Sleeping Vishnu Pose
Modification: bottom foot in half lotus, top leg lifted and straight
Pose Type: supine (on the side), side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Balance Yoga Pose Collection

Often the hardest poses to do in yoga, we need to remind ourselves that balance poses are about “getting back on that horse”. Falling is inevitable. Their purpose is to teach us how to focus, persist and persevere with grace and humility. Balance poses challenge us to combine strength and relaxation, to balance the body and mind. The difference between balance poses and all other asanas is the amount of focus they require. They demand our full concentration, to balance our effort and awareness drawing us into the present moment. They develop our core strength and tone our legs and arms. They also improve our coordination, posture and confidence.

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Arm to the Side Pose Dedicated to Sage Koundinya One-Legged Version 1

Parshva Hasta Eka Pada Koundinyasana 1

(PAHRSH-vuh HUH-stuh EY-kuh PUH-duh kown-din-YAHS-uh-nuh)
Modification: bottom knee bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

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Arm to the Side Pose Dedicated to Sage Koundinya One-Legged Version 1

Parshva Hasta Eka Pada Koundinyasana 1

(PAHRSH-vuh HUH-stuh EY-kuh PUH-duh kown-din-YAHS-uh-nuh)
Modification: bottom knee bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

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Pose Dedicated to Ashtavakra Prep.

Ashtavakrasana Prep.

(uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Eight Angle Pose Prep.
Modification: feet unhooked
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)

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Pose Dedicated to Ashtavakra Prep.

Ashtavakrasana Prep.

(uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Eight Angle Pose Prep.
Modification: feet unhooked
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)

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Pose Dedicated to Galava, One-Legged Modification

Eka Pada Galavasana

(EY-kuh PUH-duh gah-luh-VAHS-uh-nuh)
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Pose Dedicated to Galava, One-Legged Modification

Eka Pada Galavasana

(EY-kuh PUH-duh gah-luh-VAHS-uh-nuh)
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Pose Dedicated to Sage Vasishta

Vasishtasana

(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor; top leg crossed over, heel lifted; top arm extended up to the sky
Pose Type: forearm balance, core
Drishti Point: Hastagrai or Hastagre (hands)

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Pose Dedicated to Sage Vasishta

Vasishtasana

(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor; top leg crossed over, heel lifted; top arm extended up to the sky
Pose Type: forearm balance, core
Drishti Point: Hastagrai or Hastagre (hands)

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Pose Dedicated to Shiva the Destroyer

Kala Bhairavasana

(KAH-luh beye-ruh-VAHS-uh-nuh)
Modification: arm extended up
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Padayoragrai or Padayoragre (toes/feet)

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Pose Dedicated to Shiva the Destroyer

Kala Bhairavasana

(KAH-luh beye-ruh-VAHS-uh-nuh)
Modification: arm extended up
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Padayoragrai or Padayoragre (toes/feet)

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Firefly Pose 1

Tittibhasana 1

(ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose A (Tittibhasana A), Raised Tortoise Pose (Utthita Kurmasana)
Modification: arms straight, legs parallel to the floor
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Firefly Pose 1

Tittibhasana 1

(ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose A (Tittibhasana A), Raised Tortoise Pose (Utthita Kurmasana)
Modification: arms straight, legs parallel to the floor
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Scales Pose

Tolasana

(to-LAHS-uh-nuh)
Modification: fingertips pointing to the back, thumbs pointing to the front
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Scales Pose

Tolasana

(to-LAHS-uh-nuh)
Modification: fingertips pointing to the back, thumbs pointing to the front
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Uneven Two-Legged Pose Dedicated to Koundinya

Vishama Dwi Pada Koundinyasana

(VISH-uh-muh DWI-puh-duh kown-din-YAHS-uh-nuh)
Modification: one forearm to the floor, knees bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Uneven Two-Legged Pose Dedicated to Koundinya

Vishama Dwi Pada Koundinyasana

(VISH-uh-muh DWI-puh-duh kown-din-YAHS-uh-nuh)
Modification: one forearm to the floor, knees bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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One Foot Behind Head Crane Pose

Eka Pada Shirsha Bakasana

(EY-kuh PUH-duh SHEER-shuh buh-KAHS-uh-nuh)
Modification: hips at shoulder height
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One Foot Behind Head Crane Pose

Eka Pada Shirsha Bakasana

(EY-kuh PUH-duh SHEER-shuh buh-KAHS-uh-nuh)
Modification: hips at shoulder height
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Lotus Pose in Peacock Pose

Padmasana in Mayurasana

(puhd-MAHS-uh-nuh in muh-yoor-AHS-uh-nuh)
Pose Type: arm balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Lotus Pose in Peacock Pose

Padmasana in Mayurasana

(puhd-MAHS-uh-nuh in muh-yoor-AHS-uh-nuh)
Pose Type: arm balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Core Yoga Pose Collection

A strong core allows for stability and strength and forms the foundation for life on and off our yoga mat. In addition to improving posture and toning our muscles, developing a strong core will help prevent injury by strengthening the psoas, abdominal organs and lumbar spine. A strong core will allow you overcome many physical limitations allowing you to execute your yoga practice with grace and ease.

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One-Legged Unsupported Boat Pose

Eka Pada Niralamba Navasana

(EY-kuh PUH-duh nir-AH-luhm-buh nah-VAHS-uh-nuh)
Modification: one leg straight; one knee bent toward the chest, foot off the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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One-Legged Unsupported Boat Pose

Eka Pada Niralamba Navasana

(EY-kuh PUH-duh nir-AH-luhm-buh nah-VAHS-uh-nuh)
Modification: one leg straight; one knee bent toward the chest, foot off the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Revolved Boat Pose

Parivritta Navasana

(puh-ri-VRIT-tuh nah-VAHS-uh-nuh)
Modification: one leg over the shoulder, both legs straight
Pose Type: core, seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)

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Revolved Boat Pose

Parivritta Navasana

(puh-ri-VRIT-tuh nah-VAHS-uh-nuh)
Modification: one leg over the shoulder, both legs straight
Pose Type: core, seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)

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Upward One-Legged Half Bound Lotus Western Intense Stretch Pose

Urdhva Eka Pada Ardha Baddha Padma Paschimottanasana

(OORD-vuh EY-kuh PUH-duh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Bound Lotus Seated Forward Bend
Pose Type: core, seated, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Upward One-Legged Half Bound Lotus Western Intense Stretch Pose

Urdhva Eka Pada Ardha Baddha Padma Paschimottanasana

(OORD-vuh EY-kuh PUH-duh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Bound Lotus Seated Forward Bend
Pose Type: core, seated, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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Six Triangles Pose

Shatkonasana

(shuht-ko-NAHS-uh-nuh)
Modification: top foot on the bottom knee, fingertips to the temples, elbow toward the top knee
Pose Type: core, seated, twist
Drishti Point: Nasagrai or Nasagre (nose)

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Six Triangles Pose

Shatkonasana

(shuht-ko-NAHS-uh-nuh)
Modification: top foot on the bottom knee, fingertips to the temples, elbow toward the top knee
Pose Type: core, seated, twist
Drishti Point: Nasagrai or Nasagre (nose)

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Abdominal Lift Upward Facing Western Intense Stretch

Jathara Urdhva Mukha Paschimottanasana

(JAH-tuh-ruh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Abdominal Lift Upward Forward Bend
Modification: head lifted off the floor, forehead to the shins
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)

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Abdominal Lift Upward Facing Western Intense Stretch

Jathara Urdhva Mukha Paschimottanasana

(JAH-tuh-ruh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Abdominal Lift Upward Forward Bend
Modification: head lifted off the floor, forehead to the shins
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)

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Boat Pose

Navasana

(nah-VAHS-uh-nuh)
Pose Type: core, seated
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Variation: arms straight and parallel to the floor, knees bent, shins parallel to the floor

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Boat Pose

Navasana

(nah-VAHS-uh-nuh)
Pose Type: core, seated
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Variation: arms straight and parallel to the floor, knees bent, shins parallel to the floor

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Reclining Abdominal Lift Pose Dedicated to Garuda

Supta Jathara Garudasana

(SUP-tuh JAH-tuh-ruh guh-ru-DAHS-uh-nuh)
Pose Type: core, supine
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

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Reclining Abdominal Lift Pose Dedicated to Garuda

Supta Jathara Garudasana

(SUP-tuh JAH-tuh-ruh guh-ru-DAHS-uh-nuh)
Pose Type: core, supine
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

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Unsupported Abdominal Lift Lotus Pose

Niralamba Jathara Padmasana

(nir-AH-luhm-buh JAH-tuh-tuh puhd-MAHS-uh-nuh)
Modification: arms extended in front, knees to the forearms
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)

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Unsupported Abdominal Lift Lotus Pose

Niralamba Jathara Padmasana

(nir-AH-luhm-buh JAH-tuh-tuh puhd-MAHS-uh-nuh)
Modification: arms extended in front, knees to the forearms
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)

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Upward Facing Supported Western Intense Stretch

Urdhva Mukha Salamba Paschimottanasana

(OORD-vuh MUK-uh SAH-luhm-buh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: arms reaching to the front, fingertips to the floor, forehead to the shins
Pose Type: core, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Upward Facing Supported Western Intense Stretch

Urdhva Mukha Salamba Paschimottanasana

(OORD-vuh MUK-uh SAH-luhm-buh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: arms reaching to the front, fingertips to the floor, forehead to the shins
Pose Type: core, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Upward One-Legged Half Lotus Western Intense Stretch Pose

Urdhva Eka Pada Ardha Padma Paschimottanasana

(OORD-vuh EY-kuh PUH-duh UHR-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Lotus Seated Forward Bend
Modification: grabbing onto the foot, nose to the shin
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)

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Upward One-Legged Half Lotus Western Intense Stretch Pose

Urdhva Eka Pada Ardha Padma Paschimottanasana

(OORD-vuh EY-kuh PUH-duh UHR-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Lotus Seated Forward Bend
Modification: grabbing onto the foot, nose to the shin
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)

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Standing Yoga Pose Collection

Standing is something we do everyday but often don’t think much about. Concentrating on our posture and focusing on our bodies’ strength and alignment is integral to the yoga practice. Interestingly enough, most names for standing poses project strength such as mountain, volcano, and warrior. Standing poses literally teach us to feel and be grounded. They promote a sense of well being by calming our nervous systems hence brightening our moods.

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Reverse Facing Intense Stretch Pose

Tiryang Mukhottanasana

(TEER-yuhng mu-ko-tahn-AHS-uh-nuh)
Also Known As: Full Wheel Pose (Purna Chakrasana)
Modification: grabbing onto the shins
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Reverse Facing Intense Stretch Pose

Tiryang Mukhottanasana

(TEER-yuhng mu-ko-tahn-AHS-uh-nuh)
Also Known As: Full Wheel Pose (Purna Chakrasana)
Modification: grabbing onto the shins
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Standing Bound Yogic Staff Pose

Stiti Baddha Yoganandasana

(STI-ti BUH-duh yo-gah-nuhn-DAHS-uh-nuh)
Also Known As: Nindra Baddha Yoganandasana
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Standing Bound Yogic Staff Pose

Stiti Baddha Yoganandasana

(STI-ti BUH-duh yo-gah-nuhn-DAHS-uh-nuh)
Also Known As: Nindra Baddha Yoganandasana
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Standing Upward Facing Intense Ankle Stretch Bow Pose

Stiti Urdhva Mukgattana Kulpa Dhanurasana

(STI-ti OORD-vuh mu-ko-TAH-nuh KUL-puh duh-nur-AHS-uh-nuh)
Also Known As: Nindra Urdhva Mukgattana Kulpa Dhanurasana
Modification: hands to the heels
Pose Type: standing, backbend, balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Standing Upward Facing Intense Ankle Stretch Bow Pose

Stiti Urdhva Mukgattana Kulpa Dhanurasana

(STI-ti OORD-vuh mu-ko-TAH-nuh KUL-puh duh-nur-AHS-uh-nuh)
Also Known As: Nindra Urdhva Mukgattana Kulpa Dhanurasana
Modification: hands to the heels
Pose Type: standing, backbend, balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Firefly Pose 2 A

Tittibhasana 2 A

(ti-ti-BAHS-uh-nuh)
Also Known As: Intense Stretch Pose Stork Modification (Uttanasana), Standing Bound Arms Head Between Knees Pose (Utthita Baddha Hasta Janu Shirshasana)
Modification: arms wrapped around the legs, fingers interlocked behind the head
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)

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Firefly Pose 2 A

Tittibhasana 2 A

(ti-ti-BAHS-uh-nuh)
Also Known As: Intense Stretch Pose Stork Modification (Uttanasana), Standing Bound Arms Head Between Knees Pose (Utthita Baddha Hasta Janu Shirshasana)
Modification: arms wrapped around the legs, fingers interlocked behind the head
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)

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Hands Bound Ear Pressure Fierce Pose

Baddha Hasta Karnapida Utkatasana

(BUH-duh HUH-stuh kahr-nuh-PEE-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Hands Bound Ear Pressure Chair Pose
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Hands Bound Ear Pressure Fierce Pose

Baddha Hasta Karnapida Utkatasana

(BUH-duh HUH-stuh kahr-nuh-PEE-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Hands Bound Ear Pressure Chair Pose
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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One Foot Behind the Head Extended Lizard Tail Lunge Pose

Eka Pada Shirsha Uttana Pristhasana

(EY-kuh PUH-duh SHEER-shuh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: grabbing onto the foot with the opposite hand, back knee under the hips
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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One Foot Behind the Head Extended Lizard Tail Lunge Pose

Eka Pada Shirsha Uttana Pristhasana

(EY-kuh PUH-duh SHEER-shuh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: grabbing onto the foot with the opposite hand, back knee under the hips
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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One Foot Behind the Head Tip Toe Pose

Eka Pada Shirsha Prapadasana

(EY-kuh PUH-duh SHEER-shuh pruh-puh-DAHS-uh-nuh)
Also Known As: Tip Toe Balance Foot Behind The Head Pose (Padangushta Eka Pada Shirshasana), One Foot Behind the Head Tip Toe Pose (Eka Pada Shirsha Padangushtasana)
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

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One Foot Behind the Head Tip Toe Pose

Eka Pada Shirsha Prapadasana

(EY-kuh PUH-duh SHEER-shuh pruh-puh-DAHS-uh-nuh)
Also Known As: Tip Toe Balance Foot Behind The Head Pose (Padangushta Eka Pada Shirshasana), One Foot Behind the Head Tip Toe Pose (Eka Pada Shirsha Padangushtasana)
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

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Lion Pose Dedicated to an Avatar of Lord Vishnu in Garland Pose

Narasimhasana in Malasana

(nuh-ruh-sim-HAHS-uh-nuh in mah-LAHS-uh-nuh)
Also Known As: Lion Pose in Yoga Squat (Simhasana in Upaveshasana)
Modification: heels down
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Lion Pose Dedicated to an Avatar of Lord Vishnu in Garland Pose

Narasimhasana in Malasana

(nuh-ruh-sim-HAHS-uh-nuh in mah-LAHS-uh-nuh)
Also Known As: Lion Pose in Yoga Squat (Simhasana in Upaveshasana)
Modification: heels down
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Intense Ankle Stretch Tip Toe Lord of the Dance Pose

Uttana Kulpa Prapada Natarajasana

(ut-TAHN-uh KUL-puh PRUH-puh-duh NAH-tuh-rahj-AHS-uh-nuh)
Also Known As: Tip Toe Pose Inspired by Parvati’s Graceful Dance (Prapada Lasyasana)
Modification: standing leg bent, toes curled under, overhead grip, foot to the shoulder
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)

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Intense Ankle Stretch Tip Toe Lord of the Dance Pose

Uttana Kulpa Prapada Natarajasana

(ut-TAHN-uh KUL-puh PRUH-puh-duh NAH-tuh-rahj-AHS-uh-nuh)
Also Known As: Tip Toe Pose Inspired by Parvati’s Graceful Dance (Prapada Lasyasana)
Modification: standing leg bent, toes curled under, overhead grip, foot to the shoulder
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)

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Sideways Uneven Tip Toe Pose Dedicated to Goddess Kali

Parshva Vishama Prapada Kalyasana

(PAHRSH-vuh VISH-uh-muh PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: side bend
Pose Type: standing, side bend
Dristhi Point: Padhayoragrai or Padayoragre (toes/feet)

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Sideways Uneven Tip Toe Pose Dedicated to Goddess Kali

Parshva Vishama Prapada Kalyasana

(PAHRSH-vuh VISH-uh-muh PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: side bend
Pose Type: standing, side bend
Dristhi Point: Padhayoragrai or Padayoragre (toes/feet)

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ABOUT MR. YOGA

New York Times best selling author  & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.

ABOUT MR. YOGA

New York Times best selling author & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.