Style: Pose Breakdown

In these videos you will learn the essential elements of all the major yoga asanas (postures) that are foundational for a well-rounded yoga practice. Our teachers teach hundreds of students each week. You are learning from great teachers!

Asana, Forearm Balance (Pincha Mayurasana), Pose Breakdown, Upside Down
15 Minutes Level II
Forearm Balance
Nikole Fortier | November 4, 2014

Pincha Mayurasana: This inverted posture strengthens the shoulders and back while simultaneously stretching the shoulders, chest, and neck.

Asana, Belly Revolving (Jathara Parivartanasana), Gentle Yoga, Pose Breakdown, Restorative, Seated
5 Minutes Level I
Belly Revolving Pose
Nikole Fortier | November 4, 2014

Jathara Parivartanasana: This pose massages and stimulates the abdominal organs while developing strength in the core muscles, facilitating increased movement in the spine.

Asana, Bow (Dhanurasana), Heart Opening, Pose Breakdown, Restorative
15 Minutes Level II
Bow Pose
Nikole Fortier | November 4, 2014

Dhanurasana: Bow pose improves posture and counteracts fatigue. It stimulates the organs of the abdomen and provides an expansive stretch for the front body.

Asana, Pose Breakdown, Shoulder Stand (Sarvangasana), Upside Down
15 Minutes Level I
Shoulderstand
Nikole Fortier | November 4, 2014

Salamba Sarvangasana: This pose promotes good blood circulation, calms the nerves, decreases depression and anxiety symptoms, eases fatigue, and improves immune function.

Asana, Gentle Yoga, Legs up the Wall (Viparita Karani), Office Yoga, Pose Breakdown, Restorative, Upside Down
10 Minutes Level I
Legs Up the Wall
Nikole Fortier | November 4, 2014

Viparita Karani: Legs Up the Wall can alleviate tired legs and feet. Also known to calm the mind and relieve mild back pain. Props needed: 2 blocks, 1 bolster, 1 blanket.

Asana, Pose Breakdown
5 Minutes Level I
Marichi’s Pose
Jamie Martin | September 30, 2014

Marichyasana. Create a deep stretch in your shoulder joints as you wrap your arm around your bent knee, both hands clasped behind your back, as your other leg extends forward.

Asana, Pose Breakdown
5 Minutes Level I
One Legged Pigeon Pose
Jamie Martin | September 30, 2014

Eka Pada Rajakapotasana. Opens hip flexor muscles, groin muscles and hip rotator muscles. May also ease chronic low back pain. Use of blanket and block recommended.

Asana, Office Yoga, Pose Breakdown
5 Minutes Level I
Raised Arms Pose
Jamie Martin | September 30, 2014

Urdhva Hastasana. Stretch your whole body from feet to fingertips as you receive step-by-step guidance to one of yoga’s most basic pose.

Asana, Pose Breakdown, Seated, Seated Wide Angle (Upavishta Konasana)
5 Minutes Level I
Seated Wide Angle Forward Fold
Lauren McLaren | September 25, 2014

Upavistha Konasana. Start in a seated straddle position, legs outstretched from the center. The torso then folds forward toward the floor from the hips. A blanket is recommended for a seat.

Asana, Head to Knee (Janu Sirsasana), Pose Breakdown, Seated
5 Minutes Level I
Head to Knee Pose
Lauren McLaren | September 25, 2014

Janu Sirsasana. Seated forward bend where one leg is extended forward and the knee of the opposite leg is flexed and lowered laterally to the floor.

Asana, Heart Opening, Pose Breakdown
5 Minutes Level I
Upward Facing Dog Pose with Jamie Martin
Jamie Martin | September 25, 2014

Urdhva Mukha Svanasana. Gazing upward, your entire body is lifted off the ground and supported on the palms and tops of the feet.

Asana, Office Yoga, Pose Breakdown, Standing
5 Minutes Level I
Half Forward Fold
Lauren McLaren | September 25, 2014

Ardha Uttanasana. Open the door to strengthening your abdominal core, low back and hamstrings as you hinge at your hips with a straight back.

Asana, Hero's Pose (Virasana), Pose Breakdown, Seated
5 Minutes Level I
Hero’s Pose
Lauren McLaren | September 25, 2014

Virasana. Kneeling posture where the hips reach for the floor between the feet. Can also be used to sit in some styles of meditation.

Asana, Child's Pose (Adho Mukha Virasana), Gentle Yoga, Pose Breakdown, Restorative
5 Minutes Level I
Child’s Pose
Danielle Brand-Lemond | August 5, 2014

Adho Mukha Virasana.  Child’s Pose offers great emotional, physical and mental relief as well as releasing tension in the upper back, shoulders and chest.

Asana, Boat Pose, Core, Pose Breakdown
5 Minutes Level I
Boat Pose
Danielle Brand-Lemond | August 5, 2014

Navasana. Your boat is strong as you sail through this seated balancing posture strengthening your core, thighs, hips and back. Concentration is sharpened and improved. 

Asana, Core, Garland Pose (Marlasana), Pose Breakdown
5 Minutes Level I
Garland Pose
Danielle Brand-Lemond | August 5, 2014

Malasana. Open and expand your pelvic area and stretch your back as you squat. Builds strength in your ankles and feet.

Asana, Bound Angle (Baddha Konasana), Pose Breakdown, Seated
5 Minutes Level I
Bound Angle Pose
Danielle Brand-Lemond | August 5, 2014

Baddha Konasana. Holding the feet together and bending and rotating the knees out to the sides creates a pleasant and beneficial stretch for the groin, legs and thighs.

Asana, Heart Opening, Locust Pose (Shalabasana), Pose Breakdown
5 Minutes Level I
Locust Pose
Lena Schmidt | July 29, 2014

Shalabhasana. Fly like a superhuman with your arms and legs lifted as you lengthen and stretch your low spine and expand your shoulders and chest.

4-Limb Staff Pose (Chaturanga Dandasana), Asana, Heart Opening, Pose Breakdown
5 Minutes Level I
4 Limbed Staff Pose
Lena Schmidt | July 29, 2014

Chaturanga Dandasana. Feel your core strength as you hover inches above the ground, feet and hands planted firmly on the floor.

Asana, Pose Breakdown
5 Minutes Level I
Plank Pose
Lena Schmidt | July 29, 2014

Plank pose builds core strength in the body and determination in the mind. Lena offers excellent instruction making this pose accessible and fun.

Asana, Pose Breakdown, Seated, Staff Pose (Dandasana)
5 Minutes Level I
Staff Pose
Lena Schmidt | July 29, 2014

Dandasana. This pose gives a whole new meaning to the phrase “sit up straight”. Upper back and spine is straight, hips are flexed 90 degrees.

Asana, Core, Crow Pose (Bakasana), Pose Breakdown
5 Minutes Level II
Crow Pose
Lena Schmidt | July 29, 2014

Bakasana. Balance the weight of your body on bent arms. Strengthen your arms and wrists and improve focus and balance.

Asana, Pose Breakdown, Seated, Seated Forward Fold (Pashimottanasana)
5 Minutes Level I
Seated Forward Fold
Lauren McLaren | July 22, 2014

Paschimottanasana. A seated, full forward bend. Great stretch for the hamstrings as well as the back. Calms and soothes the nervous system.

Asana, Cat Cow Pose (Durga-Go), Gentle Yoga, Pose Breakdown, Restorative
5 Minutes Level I
Cat Cow Pose
Lauren McLaren | July 22, 2014

Durga-Go. The cat arches it’s back, the cow’s spine is hyperextended. Slowly moving through these two positions warms and stretches the spine and helps connect the breath to movement.

Asana, Pose Breakdown, Pyramid Pose (Parsvottanasana), Standing
5 Minutes Level I
Pyramid Pose
Lauren McLaren | July 22, 2014

Parsvottanasana. Release tension throughout the entire back of the body as you bend and bow, stretching the legs and hips.

Asana, Office Yoga, Pose Breakdown, Standing, Standing Forward Fold (Uttanasana)
5 Minutes Level I
Standing Forward Fold
Lauren McLaren | July 21, 2014

Uttanasana. Dive and fold at your hips as you melt into a forward fold that lengthens and stretches your hamstrings and spinal muscles.

Asana, Downward Facing Dog Pose (Adho Mukha Svanasana), Office Yoga, Pose Breakdown, Standing
5 Minutes Level I
Downward Facing Dog Pose
Lauren McLaren | July 21, 2014

Adho Mukha Svanasana. Fingers spread wide and strong, feet rooted, thighs engaged, your back is long and strong. Breathing deeply and powerfully your focus and strength build clarity and determination.

Asana, Chair Pose (Utkatasana), Office Yoga, Pose Breakdown, Standing
5 Minutes Level I
Chair Pose
Lena Schmidt | July 15, 2014

Utkatasana. Sit back in an imaginary chair, arms lifted overhead. Show your fierce power as you strengthen your hips and thighs.

Asana, Extended Side Angle Pose (Utthita Parsvakonasana), Pose Breakdown, Standing
5 Minutes Level I
Extended Side Angle Pose
Lena Schmidt | July 15, 2014

Utthita Parsvakonasana. Feel your whole side body stretch as you reach out from your planted foot to your fingertips.

Asana, Pose Breakdown, Standing, Warrior II (Virabhadrasana II)
5 Minutes Level I
Warrior II Pose
Lena Schmidt | July 15, 2014

Virabhadrasana II. You are a strong warrior as you solidly ground both feet into the ground and stretch out from both hands. Feel your power as you gaze with focus.

Asana, Office Yoga, Pose Breakdown, Standing, Wide Leg Standing Forward Fold (Prasarita Padottanasana)
5 Minutes Level I
Standing Wide Legged Forward Fold Pose
Lena Schmidt | July 14, 2014

Prasarita Padottanasana. Legs spread wide, fold forward and release any tension of the day. Great stretch for hamstrings and low back.

Asana, Mountain Pose (Tadasana), Pose Breakdown, Standing
2 Minutes Level I
Tadasana Pose for Elementary School
Lena Schmidt | July 1, 2014

Tadasana. When you stand like a mountain, you are in the foundation pose for all standing poses. Tada!

Asana, Bridge Pose (Setu Bandha Sarvangasana), Heart Opening, Pose Breakdown
5 Minutes Level I
Bridge Pose
Lena Schmidt | July 1, 2014

Setu Bandhasana. From a supine position, build your bridge to health with this relatively easy back-bending posture.

Asana, Extended Triangle Pose (Utthita Trikonasana), Pose Breakdown, Standing
5 Minutes Level I
Triangle Pose
Lena Schmidt | June 30, 2014

Utthita Trikonasana. The triangle’s base is strength, the sides rise up with aspiration reaching the zenith, the pinnacle of mind and emotion. With strength and balance reach for your goals.

Asana, Cobra Pose (Bhujangasana), Heart Opening, Pose Breakdown
5 Minutes Level I
Cobra Pose
Lena Schmidt | June 30, 2014

Bhujangasana. The Cobra raises her head with strength and awareness. Confidence builds as you breath in, engaging your back muscles lifting and lengthening forward and upwards.

Asana, Pose Breakdown, Standing, Warrior I (Virabhadrasana I)
5 Minutes Level I
Warrior I Pose
Lena Schmidt | June 30, 2014

Virabhadrasana I. In Warrior pose you stand strong and courageous, focused and determined to face life’s challenges. Your strong legs support your lengthening spine, your eyes focused on the goal.

Asana, Extended Triangle Pose (Utthita Trikonasana), Pose Breakdown, Standing
5 Minutes Level I
Triangle Pose
Heather Fenwick | June 20, 2014

Utthita Trikonasana. The triangle’s base is strength, the sides rise up with aspiration reaching the zenith, the pinnacle of mind and emotion. With strength and balance reach for your goals.

Asana, Corpse Pose (Savasana), Gentle Yoga, Office Yoga, Pose Breakdown, Restorative
10 Minutes Level I
Savasana Pose
Heather Fenwick | June 18, 2014

Savasana. Savasana is consciously letting go, actively surrendering to gravity; being pulled into back into earth. Allowing ourselves to melt into harmony with all.

Asana, Mountain Pose (Tadasana), Office Yoga, Pose Breakdown, Standing
5 Minutes Level I
Mountain Pose
Sujantra McKeever | May 20, 2014

Tadasana. When you stand like a mountain, you are in the foundation pose for all standing poses. Tada!

Asana, Pose Breakdown, Standing, Tree Pose (Vrksasana)
5 Minutes Level I
Tree Pose II
Sujantra McKeever | May 20, 2014

Vrksasana. Rooted in the earth, arms and branches reaching upwards you are strong; yet know when to bend, when to sway and change, when to offer shade and comfort to others.

Asana, Pose Breakdown, Standing, Tree Pose (Vrksasana)
5 Minutes Level I
Tree Pose I
Sujantra McKeever | May 20, 2014

Vrksasana. Rooted in the earth, arms and branches reaching upwards you are strong; yet know when to bend, when to sway and change, when to offer shade and comfort to others.

Asana, Pose Breakdown
15 Minutes Level II
“Splits” Pose
Courtney Yezzi | November 18, 2013

Hanumanasana. Forward splits pose – Start in a seated position and end with a forward split that lengthens the hamstrings and hip flexors.

Asana, Pose Breakdown, Standing
2 Minutes Level II
Extended Side Angle Pose (with bind)
Tyler Lavigne | November 15, 2013

Utthita Parsvakonasana. Feel your whole side body stretch as you reach out from your planted foot to your fingertips.

Asana, Pose Breakdown, Revolved Triangle Pose (Parvritta Trikonasana), Standing
5 Minutes Level II
Revolved Triangle Pose
Courtney Yezzi | November 15, 2013

Parivrtta Utthita Trikonasana. A challenging asana, revolved triangle is a standing pose where the upper body twists around the spine.

Asana, Headstand (Sirsasana), Pose Breakdown, Upside Down
5 Minutes Level II
Headstand Pose
Lena Schmidt | November 14, 2013

Salamba Sirsasana. The crown of the head is cradled between the hands and the back of the head rests against the fingers while the spine and legs are vertical.

Asana, Headstand (Sirsasana), Pose Breakdown, Upside Down
5 Minutes Level II
Tripod Headstand Pose
Courtney Yezzi | November 13, 2013

Sirsasana. Rest the crown of the head lightly on the floor as the body is completely inverted and held upright, supported by the forearms.

Asana, Handstand (Adho Mukha Vrksasana), Pose Breakdown, Upside Down
5 Minutes Level II
Handstand Pose
Courtney Yezzi | November 9, 2013

Adho Mukha Vrksasana. Handstand pose is supporting the body in a stable, inverted vertical position by balancing on the hands.

Asana, Pose Breakdown, Standing
5 Minutes Level II
Revolved Side Angle Pose
Courtney Yezzi | November 9, 2013

Parivrtta Parsvakonasana. Revolved side angle pose will improve your sense of balance, digestion and also aids elimination. Stretches all parts of the lower body plus the spine, chest, lungs and shoulders.

Asana, Heart Opening, Pose Breakdown, Upward Facing Bow (Urdhva Dhanurasana)
5 Minutes Level II
Upward Facing Bow Pose
Courtney Yezzi | November 8, 2013

Urdhva Dhanurasana. Also known as full wheel pose, this asana will expand your chest and shoulders and stretches your hip flexors and core musculature.

Asana, Crow Pose (Bakasana), Pose Breakdown
5 Minutes Level II
Crane Pose
Tyler Lavigne | November 8, 2013

Bakasana. Balance the weight of your body on bent arms. Strengthen your arms and wrists and improve focus and balance.

Asana, Pose Breakdown, Standing
10 Minutes Level I
Sun Salutations
Courtney Yezzi | November 8, 2013

Surya Namaskar. Connect your breath to your movement as you flow through one of yoga’s most popular series of asanas, also known as sun salutations.