Yoga Poses
Standing Poses
Mountain (Tadasana)—Stand tall, weight even, arms at sides
Warrior I (Virabhadrasana I)—Lunge, hips forward, arms overhead
Warrior II (Virabhadrasana II)—Wide stance, arms extended, gaze over front hand
Warrior III (Virabhadrasana III)—Balance on one leg, body parallel to floor
Triangle (Trikonasana)—Wide stance, side bend, hand to shin or floor
Extended Side Angle (Parsvakonasana)—Lunge with side stretch, arm overhead
Chair (Utkatasana)—Squat with arms overhead, knees over ankles
Forward Fold (Uttanasana)—Fold from hips, hands toward floor
Wide-Leg Forward Fold (Prasarita)—Wide stance, fold between legs
Seated Poses
Easy Pose (Sukhasana)—Cross-legged sitting, spine tall
Staff Pose (Dandasana)—Legs extended, spine straight, hands beside hips
Seated Forward Fold (Paschimottanasana)—Fold over extended legs, reach for feet
Butterfly (Baddha Konasana)—Soles together, knees open to sides
Head-to-Knee (Janu Sirsasana)—One leg extended, fold over it
Seated Twist (Ardha Matsyendrasana)—Spinal twist, one foot crossed over
Boat Pose (Navasana)—Balance on sit bones, legs and torso lifted
Hero Pose (Virasana)—Kneel with seat between heels
Prone Poses
Cobra (Bhujangasana)—Chest lift, hands under shoulders, elbows bent
Upward Dog (Urdhva Mukha)—Arms straight, thighs off floor, chest open
Plank (Phalakasana)—Push-up position hold; core engaged
Low Plank (Chaturanga)—Elbows at 90°, body hovering off floor
Downward Dog (Adho Mukha Svanasana)—Inverted V, hands and feet on floor
Child's Pose (Balasana)—Kneel, fold forward, arms extended or at sides
Locust (Salabhasana)—Lie face down, lift chest and legs
Bow (Dhanurasana)—Grab ankles, lift chest and thighs
Supine Poses
Corpse (Savasana)—Lie flat, palms up, total relaxation
Bridge (Setu Bandhasana)—Feet on floor, lift hips, clasp hands under
Happy Baby (Ananda Balasana)—Grab outer feet, knees toward armpits
Supine Twist (Supta Matsyendrasana)—Knees to one side, arms extended
Legs Up Wall (Viparita Karani)—Legs vertical against wall, restorative
Reclined Butterfly (Supta Baddha K.)—Soles together, knees open, lie back
Knees to Chest (Apanasana)—Hug knees, rock gently, release low back
Fish (Matsyasana)—Arch chest up, head back, heart opener
Balance Poses
Tree (Vrksasana)—One foot on inner thigh, arms overhead
Eagle (Garudasana)—Wrap arms and legs, sink into standing leg
Half Moon (Ardha Chandrasana)—One hand on floor, top leg extended, torso open
Dancer (Natarajasana)—Standing backbend, hold back foot, reach forward
Warrior III—Balance on one leg, body and arms parallel to floor
Extended Hand-to-Toe (Utthita Hasta P.)—Stand, extend leg with hand on toe
Crow (Bakasana)—Arm balance, knees on triceps, feet lifted
Inversions
Headstand (Sirsasana)—Balance on forearms and head; king of poses
Shoulderstand (Sarvangasana)—Shoulders on floor, legs vertical overhead
Plow (Halasana)—From shoulderstand, toes touch behind head
Forearm Stand (Pincha Mayurasana)—Balance on forearms, legs overhead
Handstand (Adho Mukha Vrksasana)—Full arm balance, body inverted
Dolphin Pose—Forearms down, hips high; headstand prep
Restorative Poses
Child's Pose (Balasana)—Supported with bolster under chest
Legs Up Wall—Hips near wall, legs vertical, 5-15 min
Supported Bridge—Block under sacrum, legs extended or bent
Reclined Butterfly—Bolster behind spine, blankets under knees
Savasana with Props—Bolster under knees, eye pillow, blanket
Supported Side Bend—Bolster along side body, open ribs
Supported Forward Fold—Bolster on legs, fold and rest forehead
Breathing (Pranayama)
Ujjayi (Ocean Breath)—Slight throat constriction, audible breath
Nadi Shodhana (Alternate Nostril)—Alternate blocking nostrils; balancing
Kapalabhati (Skull Shining)—Sharp exhales, passive inhales; energizing
Bhramari (Bee Breath)—Humming exhale; calming, reduces anxiety
Dirga (Three-Part Breath)—Fill belly, ribs, chest; full deep breathing
Sitali (Cooling Breath)—Inhale through curled tongue; cooling
4-7-8 Breath—Inhale 4, hold 7, exhale 8 counts; relaxation
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