Purvottanasana(Upward Plank Pose or  Intense East Stretch Pose) This is the intense eastward stretch. Start by lying flat on your back on the floor, your legs stretched out in front…

Chaturanga Dandasana(Four Limbed Staff Pose) This is the four limbed plank pose. Start in a prone position, on your stomach. Your palms are on the floor by your chest. Your…

Phalakasana(plank pose) This is the plank pose. Start in the cat position, with your hands and knees on the floor and your knees hip distance apart. Then straighten out your…

Dhanurasana(bow pose)  This is the bow pose. Start by lying in a prone position on your stomach. As you exhale bend your knees and bring them up. At the same…

Bhujangasana(cobra pose) This is the low cobra pose. Lie flat on your stomach. Your legs are stretched behind you. Place your palms by your chest and inhale as you raise…

Sarpasana(snake pose) This is the snake pose. It is a precursor to the low cobra pose. Lie flat on your stomach. Your legs are stretched behind you and your forehead…

Shalabhasana(locust pose) This is the locust pose. Lie flat on your stomach. Place your palms under your inner thighs. Engage your lower body and then inhale and raise both your…

Ardha Shalabhasana(Half Locust Pose) This is the half locust pose. Lie flat on your stomach. Place your palms under your inner thighs. Engage your lower body and then inhale and…

Makarasana(Crocodile Pose)   This is the crocodile pose. Lie flat on your stomach. Your legs are stretched behind you. Place your palms on the floor under your chin. Inhale as…

Urdhva Cakrasana (Upward Bow or Wheel Pose) This is the upward wheel pose or upward bow pose. Lie flat on your back on your mat. Your legs are bent at…

Salamba Sarvangasana (Supported Shoulder Stand Pose) This is the supported shoulder stand. Start by lying flat on your back on the floor with your legs stretched straight out in front…

Jathara Parivartanasana(Master Revolved Abdomen Pose) This is an abdominal twist. Start by lying flat on your back on the floor. Reach your arms out to either side of the body…