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.

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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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.

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