Yoga is a spiritual, ascetic and physical set of practices focusing on breathing, movement, posture, and meditation. Yoga, translated as ‘union’ or ‘connection,’ is an ancient Hindu teaching that is undergone for a variety of purposes including health, relaxation, rehabilitation, and exercise. Most commonly understood as the physical practice of Hatha yoga in the Western world, yoga is performed through a series of asanas (yoga poses) and pranayama (breathing exercises) meant to prepare the body for a combined spiritual and meditative experience. Asanas include many interrelated poses that combine reclining, standing, inversion, twisting, balancing, and sitting postures for specific beneficial effects.

How do you become a yoga instructor?

To become a yoga instructor, a teacher training that includes coursework in anatomy, physiology, instructional techniques, and yoga philosophy needs to be completed. After the completion of the program, budding instructors can apply for registration by the Yoga Alliance for the Registered Yoga Teacher (RTY) credential. Most professionals in the industry continue to earn educational credits by attending workshops and seminars.

How many calories does yoga burn?

The number of calories burned doing yoga depends on the type of yoga and the length and intensity of the class. According to the Mayo Clinic, a 160 pound person may burn around 183 calories in an hour long Hatha (basic) yoga class. However, the same person may burn 460 calories in a Bikram (also known as hot yoga) yoga class.


How often should you do yoga?

The frequency of yoga practice should be an individual decision depending on personal goals and preferences. The benefits of yoga can be received if practiced every day, but those same benefits can also be received from practicing once weekly or biweekly.

* Under Development *

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Yoga Poses Guides
Browse through our curated Yoga Poses Guides for additional categorizations, tips, details, variations, styles, and histories of Yoga Poses. Guides provide additional insights into the unique properties and shared relationships between elements.
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Archer’s Pose
Guide-1-C
Guide-2-P
Guide-2-J
Guide-2-N
50
Archer’s Pose
50
3D
Archer’s Pose
Bharadvaja’s Twist
Guide-1-B
Guide-2-R
Guide-2-N
Guide-2-J
45
Bharadvaja’s Twist
45
3D
Bharadvaja’s Twist
Big Toe Pose
Guide-1-B
Guide-2-O
Guide-2-I
250
Big Toe Pose
250
3D
Big Toe Pose
Boat Pose
Guide-1-B
Guide-2-P
Guide-2-N
Guide-2-H
3600
Boat Pose
3600
3D
Boat Pose
Bound Angle Headstand Pose
Guide-1-C
Guide-2-J
Guide-2-K
Guide-2-C
5
Bound Angle Headstand Pose
5
3D
Bound Angle Headstand Pose
Bound Side Crow Pose
Guide-1-C
Guide-2-G
Guide-2-D
Guide-2-R
Guide-2-A
5
Bound Side Crow Pose
5
3D
Bound Side Crow Pose
Bow Pose
Guide-1-B
Guide-2-F
Guide-2-B
3400
Bow Pose
3400
3D
Bow Pose
Bridge Pose
Guide-1-B
Guide-2-B
Guide-2-Q
4900
Bridge Pose
4900
3D
Bridge Pose
Bridge Pose - Elbows
Guide-1-B
Guide-2-B
Guide-2-Q
0
Bridge Pose - Elbows
0
3D
Bridge Pose - Elbows
Butterfly Pose
Guide-1-A
Guide-2-I
Guide-2-J
Guide-2-N
3450
Butterfly Pose
3450
3D
Butterfly Pose
Camel Pose
Guide-1-B
Guide-2-B
Guide-2-F
4400
Camel Pose
4400
3D
Camel Pose
Cat Pose
Guide-1-A
Guide-2-L
Guide-2-H
3700
Cat Pose
3700
3D
Cat Pose
Chair Pose
Guide-1-A
Guide-2-P
Guide-2-O
Guide-2-H
1800
Chair Pose
1800
3D
Chair Pose
Child's Pose
Guide-1-A
Guide-2-J
Guide-2-I
Guide-2-L
6750
Child's Pose
6750
3D
Child's Pose
Cobra Pose
Guide-1-B
Guide-2-B
Guide-2-F
7300
Cobra Pose
7300
3D
Cobra Pose
Compass Pose
Guide-1-C
Guide-2-J
Guide-2-F
Guide-2-D
Guide-2-N
500
Compass Pose
500
3D
Compass Pose
Corpse Pose
Guide-1-A
Guide-2-E
Guide-2-Q
2300
Corpse Pose
2300
3D
Corpse Pose
Cow Face Pose
Guide-1-B
Guide-2-N
Guide-2-J
2200
Cow Face Pose
2200
3D
Cow Face Pose
Cow Pose
Guide-1-A
Guide-2-L
Guide-2-B
Guide-2-F
1500
Cow Pose
1500
3D
Cow Pose
Crane Pose | Crow Pose
Guide-1-B
Guide-2-H
Guide-2-A
11100
Crane Pose | Crow Pose
11100
3D
Crane Pose | Crow Pose
Crocodile Pose
Guide-1-A
Guide-2-B
Guide-2-M
Guide-2-F
400
Crocodile Pose
400
3D
Crocodile Pose
Destroyer of the Universe Pose
Guide-1-C
Guide-2-G
Guide-2-O
Guide-2-D
Guide-2-R
90
Destroyer of the Universe Pose
90
3D
Destroyer of the Universe Pose
Dolphin Plank Pose
Guide-1-A
Guide-2-P
Guide-2-H
Guide-2-A
150
Dolphin Plank Pose
150
3D
Dolphin Plank Pose
Dolphin Pose
Guide-1-B
Guide-2-P
Guide-2-O
Guide-2-H
Guide-2-K
3800
Dolphin Pose
3800
3D
Dolphin Pose
Downward Facing Dog Pose
Guide-1-A
Guide-2-K
Guide-2-I
Guide-2-O
Guide-2-P
6750
Downward Facing Dog Pose
6750
3D
Downward Facing Dog Pose
Eagle Pose
Guide-1-B
Guide-2-O
Guide-2-J
Guide-2-C
3700
Eagle Pose
3700
3D
Eagle Pose
Easy Pose
Guide-1-A
Guide-2-N
Guide-2-J
800
Easy Pose
800
3D
Easy Pose
Eight-Angle Pose
Guide-1-C
Guide-2-H
Guide-2-A
300
Eight-Angle Pose
300
3D
Eight-Angle Pose
Extended Hand to Big Toe Pose
Guide-1-B
Guide-2-J
Guide-2-C
Guide-2-O
150
Extended Hand to Big Toe Pose
150
3D
Extended Hand to Big Toe Pose
Extended Puppy Pose
Guide-1-A
Guide-2-I
Guide-2-L
350
Extended Puppy Pose
350
3D
Extended Puppy Pose
Extended Side Angle Pose
Guide-1-A
Guide-2-P
Guide-2-O
1600
Extended Side Angle Pose
1600
3D
Extended Side Angle Pose
Fallen Angel Pose
Guide-1-C
Guide-2-H
Guide-2-R
Guide-2-A
Guide-2-K
250
Fallen Angel Pose
250
3D
Fallen Angel Pose
Feathered Peacock Pose
Guide-1-C
Guide-2-P
Guide-2-C
Guide-2-K
100
Feathered Peacock Pose
100
3D
Feathered Peacock Pose
Fire Log Pose
Guide-1-A
Guide-2-N
Guide-2-J
700
Fire Log Pose
700
3D
Fire Log Pose
Firefly Pose
Guide-1-C
Guide-2-H
Guide-2-A
900
Firefly Pose
900
3D
Firefly Pose
Fish Out of Hero Pose
Guide-1-B
Guide-2-B
Guide-2-Q
Guide-2-N
Guide-2-G
5
Fish Out of Hero Pose
5
3D
Fish Out of Hero Pose
Fish Pose
Guide-1-A
Guide-2-Q
Guide-2-B
Guide-2-F
2300
Fish Pose
2300
3D
Fish Pose
Forearm Stand Eagle Legs Pose
Guide-1-C
Guide-2-G
Guide-2-K
Guide-2-C
Guide-2-D
0
Forearm Stand Eagle Legs Pose
0
3D
Forearm Stand Eagle Legs Pose
Formidable Face Pose
Guide-1-C
Guide-2-H
Guide-2-B
Guide-2-A
Guide-2-K
5
Formidable Face Pose
5
3D
Formidable Face Pose
Four-Limbed Staff Pose
Guide-1-A
Guide-2-P
Guide-2-H
Guide-2-A
170
Four-Limbed Staff Pose
170
3D
Four-Limbed Staff Pose
Frog Pose
Guide-1-A
Guide-2-B
Guide-2-J
Guide-2-M
3200
Frog Pose
3200
3D
Frog Pose
Full Boat Pose
Guide-1-B
Guide-2-P
Guide-2-H
Guide-2-N
Guide-2-C
150
Full Boat Pose
150
3D
Full Boat Pose
Full King Pigeon Pose
Guide-1-C
Guide-2-F
Guide-2-B
Guide-2-Q
Guide-2-L
2050
Full King Pigeon Pose
2050
3D
Full King Pigeon Pose
Garland Pose
Guide-1-B
Guide-2-J
Guide-2-O
1100
Garland Pose
1100
3D
Garland Pose
Gate Pose
Guide-1-B
Guide-2-P
Guide-2-J
Guide-2-L
2000
Gate Pose
2000
3D
Gate Pose
Half Boat Pose
Guide-1-A
Guide-2-P
Guide-2-H
Guide-2-N
Guide-2-C
150
Half Boat Pose
150
3D
Half Boat Pose
Half Bound Lotus Standing Pose
Guide-1-C
Guide-2-P
Guide-2-D
Guide-2-O
5
Half Bound Lotus Standing Pose
5
3D
Half Bound Lotus Standing Pose
Half Bow Pose
Guide-1-B
Guide-2-P
Guide-2-B
Guide-2-M
150
Half Bow Pose
150
3D
Half Bow Pose
Half Frog Pose
Guide-1-A
Guide-2-M
Guide-2-F
Guide-2-B
400
Half Frog Pose
400
3D
Half Frog Pose
Half Lord of the Fishes Pose
Guide-1-B
Guide-2-R
Guide-2-N
Guide-2-J
600
Half Lord of the Fishes Pose
600
3D
Half Lord of the Fishes Pose
Half Lotus Pose
Guide-1-A
Guide-2-J
Guide-2-N
300
Half Lotus Pose
300
3D
Half Lotus Pose
Half Moon Pose
Guide-1-A
Guide-2-K
Guide-2-O
Guide-2-C
2600
Half Moon Pose
2600
3D
Half Moon Pose
Half Pigeon Pose
Guide-1-A
Guide-2-B
Guide-2-L
Guide-2-J
900
Half Pigeon Pose
900
3D
Half Pigeon Pose
Half Wheel Pose
Guide-1-C
Guide-2-K
Guide-2-B
Guide-2-O
80
Half Wheel Pose
80
3D
Half Wheel Pose
Handstand
Guide-1-C
Guide-2-K
Guide-2-A
8100
Handstand
8100
3D
Handstand
Handstand Eagle Legs Pose
Guide-1-C
Guide-2-A
Guide-2-D
Guide-2-K
Guide-2-G
0
Handstand Eagle Legs Pose
0
3D
Handstand Eagle Legs Pose
Handstand Scorpion Pose
Guide-1-C
Guide-2-A
Guide-2-B
Guide-2-K
Guide-2-G
20
Handstand Scorpion Pose
20
3D
Handstand Scorpion Pose
Happy Baby Pose
Guide-1-A
Guide-2-Q
Guide-2-H
7000
Happy Baby Pose
7000
3D
Happy Baby Pose
Hare Pose | Rabbit Pose
Guide-1-B
Guide-2-I
Guide-2-L
1060
Hare Pose | Rabbit Pose
1060
3D
Hare Pose | Rabbit Pose
Head to Knee Forward Bend Pose
Guide-1-A
Guide-2-N
Guide-2-I
70
Head to Knee Forward Bend Pose
70
3D
Head to Knee Forward Bend Pose
Hero Pose
Guide-1-A
Guide-2-L
Guide-2-N
3200
Hero Pose
3200
3D
Hero Pose
Heron Pose
Guide-1-B
Guide-2-P
Guide-2-J
Guide-2-L
300
Heron Pose
300
3D
Heron Pose
High Lunge Pose
Guide-1-A
Guide-2-P
Guide-2-O
200
High Lunge Pose
200
3D
High Lunge Pose
Killer Praying Mantis Pose
Guide-1-C
Guide-2-H
Guide-2-L
Guide-2-R
Guide-2-D
5
Killer Praying Mantis Pose
5
3D
Killer Praying Mantis Pose
Knee Chest Chin Pose
Guide-1-B
Guide-2-P
Guide-2-B
Guide-2-L
0
Knee Chest Chin Pose
0
3D
Knee Chest Chin Pose
Knee to Ear Pose
Guide-1-C
Guide-2-B
Guide-2-D
Guide-2-L
5
Knee to Ear Pose
5
3D
Knee to Ear Pose
Legs Up the Wall Pose
Guide-1-A
Guide-2-P
Guide-2-Q
1400
Legs Up the Wall Pose
1400
3D
Legs Up the Wall Pose
Lion Pose
Guide-1-A
Guide-2-E
Guide-2-J
Guide-2-F
Guide-2-N
600
Lion Pose
600
3D
Lion Pose
Lizard Pose
Guide-1-B
Guide-2-P
Guide-2-J
Guide-2-O
2000
Lizard Pose
2000
3D
Lizard Pose
Locust Pose
Guide-1-A
Guide-2-M
Guide-2-B
Guide-2-P
Guide-2-F
2800
Locust Pose
2800
3D
Locust Pose
Lord of the Dance Pose
Guide-1-C
Guide-2-O
Guide-2-B
Guide-2-F
Guide-2-C
400
Lord of the Dance Pose
400
3D
Lord of the Dance Pose
Lord of the Fishes Pose
Guide-1-A
Guide-2-D
Guide-2-J
Guide-2-R
Guide-2-N
300
Lord of the Fishes Pose
300
3D
Lord of the Fishes Pose
Lord of the Fishes Pose II
Guide-1-A
Guide-2-J
Guide-2-R
Guide-2-N
0
Lord of the Fishes Pose II
0
3D
Lord of the Fishes Pose II
Lotus Pose
Guide-1-A
Guide-2-E
Guide-2-J
Guide-2-N
4700
Lotus Pose
4700
3D
Lotus Pose
Lotus in Shoulder Stand Pose
Guide-1-C
Guide-2-P
Guide-2-J
Guide-2-C
Guide-2-K
0
Lotus in Shoulder Stand Pose
0
3D
Lotus in Shoulder Stand Pose
Low Lunge Mermaid Pose
Guide-1-C
Guide-2-H
Guide-2-B
Guide-2-J
Guide-2-L
0
Low Lunge Mermaid Pose
0
3D
Low Lunge Mermaid Pose
Low Lunge Pose
Guide-1-A
Guide-2-L
Guide-2-P
Guide-2-F
200
Low Lunge Pose
200
3D
Low Lunge Pose
Marichi’s Pose
Guide-1-B
Guide-2-R
Guide-2-N
Guide-2-J
40
Marichi’s Pose
40
3D
Marichi’s Pose
Monkey Pose
Guide-1-B
Guide-2-N
Guide-2-J
600
Monkey Pose
600
3D
Monkey Pose
Monkey Side Plank Pose
Guide-1-C
Guide-2-R
Guide-2-P
Guide-2-A
Guide-2-G
10
Monkey Side Plank Pose
10
3D
Monkey Side Plank Pose
Mountain Pose
Guide-1-A
Guide-2-O
Guide-2-E
Guide-2-F
5300
Mountain Pose
5300
3D
Mountain Pose
Net-Bearer Bond Pose
Guide-1-A
Guide-2-E
Guide-2-J
Guide-2-N
0
Net-Bearer Bond Pose
0
3D
Net-Bearer Bond Pose
Noose Pose
Guide-1-B
Guide-2-O
Guide-2-P
Guide-2-R
Guide-2-J
200
Noose Pose
200
3D
Noose Pose
One Handed Tree Pose
Guide-1-C
Guide-2-H
Guide-2-A
Guide-2-K
Guide-2-G
30
One Handed Tree Pose
30
3D
One Handed Tree Pose
One Legged Bridge Pose
Guide-1-B
Guide-2-Q
Guide-2-K
Guide-2-B
5
One Legged Bridge Pose
5
3D
One Legged Bridge Pose
One Legged Downward Dog Pose
Guide-1-B
Guide-2-P
Guide-2-K
Guide-2-I
5
One Legged Downward Dog Pose
5
3D
One Legged Downward Dog Pose
One Legged Forearm Wheel Pose
Guide-1-C
Guide-2-P
Guide-2-Q
Guide-2-B
Guide-2-K
0
One Legged Forearm Wheel Pose
0
3D
One Legged Forearm Wheel Pose
One Legged Headstand
Guide-1-C
Guide-2-K
Guide-2-C
0
One Legged Headstand
0
3D
One Legged Headstand
One Legged King Pigeon Pose
Guide-1-C
Guide-2-N
Guide-2-J
Guide-2-B
200
One Legged King Pigeon Pose
200
3D
One Legged King Pigeon Pose
One Legged King Pigeon Pose II
Guide-1-C
Guide-2-L
Guide-2-B
5
One Legged King Pigeon Pose II
5
3D
One Legged King Pigeon Pose II
One Legged Side Plank Pose
Guide-1-B
Guide-2-K
Guide-2-H
Guide-2-P
Guide-2-A
5
One Legged Side Plank Pose
5
3D
One Legged Side Plank Pose
One Legged Wheel Pose
Guide-1-C
Guide-2-B
Guide-2-O
Guide-2-K
5
One Legged Wheel Pose
5
3D
One Legged Wheel Pose
Peacock Pose
Guide-1-C
Guide-2-P
Guide-2-H
Guide-2-A
1200
Peacock Pose
1200
3D
Peacock Pose
Plank Pose
Guide-1-B
Guide-2-A
Guide-2-H
Guide-2-P
2000
Plank Pose
2000
3D
Plank Pose
Plow Pose
Guide-1-B
Guide-2-Q
Guide-2-K
2700
Plow Pose
2700
3D
Plow Pose
Pose Dedicated to the Sage Koundinya I
Guide-1-C
Guide-2-R
Guide-2-A
5
Pose Dedicated to the Sage Koundinya I
5
3D
Pose Dedicated to the Sage Koundinya I
Pose Dedicated to the Sage Koundinya II
Guide-1-C
Guide-2-R
Guide-2-A
5
Pose Dedicated to the Sage Koundinya II
5
3D
Pose Dedicated to the Sage Koundinya II
Pose Dedicated to the Sage Marichi I
Guide-1-A
Guide-2-J
Guide-2-I
Guide-2-D
5
Pose Dedicated to the Sage Marichi I
5
3D
Pose Dedicated to the Sage Marichi I
Pyramid Pose
Guide-1-B
Guide-2-I
Guide-2-O
1760
Pyramid Pose
1760
3D
Pyramid Pose
Reclined Hero Pose
Guide-1-B
Guide-2-N
Guide-2-J
250
Reclined Hero Pose
250
3D
Reclined Hero Pose
Archer’s Pose (Akarna Dhanurasana)
Pair of elevation drawings of women performing the Archer’s Pose

Archers Pose is an intermediate, seated hip-opener that increases hip flexibility strengthens the arms, shoulders, and legs, and helps to improve core strength. Yogis with shoulder injuries, low back issues, and hamstring injuries use caution or consider avoiding.

To do Archer’s Pose, begin in Staff Pose and bend the left leg, grabbing the left food and moving the knee to be under the left shoulder, the leg bent to a 90 degree angle. Wrap the first two fingers around the big toe of the left foot, and reach the right hand to the right foot. Check out the photo for a better idea!

Multiple yoga poses of men performing the Archer’s Pose
Archers Pose is an intermediate, seated hip-opener that increases hip flexibility strengthens the arms, shoulders, and legs, and helps to improve core strength. Yogis with shoulder injuries, low back issues, and hamstring injuries use caution or consider avoiding.

To do Archer’s Pose, begin in Staff Pose and bend the left leg, grabbing the left food and moving the knee to be under the left shoulder, the leg bent to a 90 degree angle. Wrap the first two fingers around the big toe of the left foot, and reach the right hand to the right foot. Check out the photo for a better idea!

Multiple yoga poses of men performing the Archer’s Pose
Archer’s Pose (Akarna Dhanurasana)
Height:
Width:
Length:
Depth:
Weight:
Area:
Sanskrit Name
Akarna Dhanurasana

Drawings include:
Archer’s Pose elevations (men & women), outline silhouettes

Details & Downloads

Downloads

2D Downloads

3D Downloads

Happy Baby Pose (Ananda Balasana)
Group of scaled yoga drawings of women performing the Happy Baby Pose

Happy Baby Pose is a grounding posture that stretches the inner thighs, groin, and hamstrings. Also known as Ananda Balasana in Sanskrit or  “Dead Bug Pose”, Happy Baby Pose creates space by opening up the chest, shoulders, and hips. Happy Baby Pose is known to relieve lower back pain, lengthen the spine, and improve heart rate. Energetically, Happy Baby Pose relieves stress and calms the mind. Happy Baby is a relaxing, beginner posture typically used at the end of practice before the final posture, Svanasana, or Corpse Pose.

To do Happy Baby Pose, lay on your back, bring the soles of the feet to the sky while bending the knees towards the armpits. Grab the soles of the feet and pull towards the head, keeping the knees bent at a 90-degree angle and the shoulders on the ground.

A series of illustrated yoga poses with men performing the Happy Baby Pose
Happy Baby Pose is a grounding posture that stretches the inner thighs, groin, and hamstrings. Also known as Ananda Balasana in Sanskrit or “Dead Bug Pose”, Happy Baby Pose creates space by opening up the chest, shoulders, and hips. Happy Baby Pose is known to relieve lower back pain.

To do Happy Baby Pose, lay on your back, bring the soles of the feet to the sky while bending the knees towards the armpits. Grab the soles of the feet and pull towards the head, keeping the knees bent at a 90-degree angle and the shoulders on the ground.

A series of illustrated yoga poses with men performing the Happy Baby Pose
Happy Baby Pose (Ananda Balasana)
Height:
Width:
Length:
Depth:
Weight:
Area:
Sanskrit Name
Ananda Balasana

Drawings include:
Happy Baby Pose elevations (men & women), outline silhouettes

Details & Downloads

Downloads

2D Downloads

3D Downloads

Fish Out of Hero Pose (Matsyendra Virasana)
Pair of elevation drawings of women performing the Fish Out of Hero Pose

Fish Out of Hero Pose is an intermediate seated backbend known most commonly as a “heart-opener” in the Yoga world. Fish Out of Hero Pose is known to be a grounding posture that helps to open the lungs and allow for deep breathing while also stretching the quads, hip flexors, and abdomen and shoulders. Yogi’s with knee issues use caution, Fish Out of Hero Pose is a deep stretch for them.

To do Fish Out of Hero Pose. first begin in Hero Pose, which is kneeling with the sit bones on the angles. Next, use the hands to push on the soles of the feet and bend back with the forearms on the mat and the head tilted back.

Multiple yoga poses of men performing the Fish Out of Hero Pose
Fish Out of Hero Pose is an intermediate seated backbend known most commonly as a “heart-opener” in the Yoga world. Fish Out of Hero Pose is known to be a grounding posture that helps to open the lungs and allow for deep breathing while also stretching the quads, hip flexors, abs, and shoulders.

To do Fish Out of Hero Pose. first begin in Hero Pose, which is kneeling with the sit bones on the angles. Next, use the hands to push on the soles of the feet and bend back with the forearms on the mat and the head tilted back.

Multiple yoga poses of men performing the Fish Out of Hero Pose
Fish Out of Hero Pose (Matsyendra Virasana)
Height:
Width:
Length:
Depth:
Weight:
Area:
Sanskrit Name
Matsyendra Virasana

Drawings include:
Fish Out of Hero Pose elevations (men & women), outline silhouettes

Details & Downloads

Downloads

2D Downloads

3D Downloads

Staff Pose (Dandasana)
A series of scaled yoga illustrations of men performing the Staff Pose

Staff Pose, or Dandasana is a seated beginner pose great for the start or end of a Yogi’s practice. Staff Pose helps to strengthen the shoulders and back as well as stretching the hips and hamstrings. Staff Pose is also known to help improve posture. Get warmed up for Staff Pose with other poses such as Downward Facing Dog or Forward Fold.

To do Staff Pose, sit on the ground with legs and feet out front and together. Flex the feet towards the body while keeping the back straight. Tip: if the hamstrings are tight use a blanket or pillow to sit on and elevate the hips until those hamstrings get stretched out! It is also helpful to use a wall in at first to help with posture and know the back is straight.

Set of drawings of women performing the Staff Pose
Staff Pose, or Dandasana is a seated beginner pose great for the start or end of a Yogi’s practice. Staff Pose helps to strengthen the shoulders and back as well as stretching the hips and hamstrings. Staff Pose is also known to help improve posture.

To do Staff Pose, sit on the ground with legs and feet out front and together. Flex the feet towards the body while keeping the back straight. Tip: if the hamstrings are tight use a blanket or pillow to sit on and elevate the hips until those hamstrings get stretched out! It is also helpful to use a wall in at first to help with posture and know the back is straight.

Set of drawings of women performing the Staff Pose
Staff Pose (Dandasana)
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Sanskrit Name
Dandasana

Drawings include:
Staff Pose elevations (men & women), outline silhouettes

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Crane Pose | Crow Pose (Bakasana / Kakasana)
Pair of elevation drawings of women performing the Crane Pose (Crow Pose)

Crow Pose is an intermediate arm balance that helps with stability, balance, strengthen the back and build focus. Also known as Kakasana, Crow Pose tones the abs, stretches the thighs and makes the wrist strong.

One way to do Crow Pose is to begin in a standing position, squat down and bring palms to the ground about shoulder width apart. Spread the fingers and put a slight bend in the elbows. Next, bring both knees to the triceps with the knees bent. Beginners use a block for balance under the forehead.

Multiple yoga poses of men performing the Crane Pose (Crow Pose)
Crow Pose is an intermediate arm balance that helps with stability, balance, strengthen the back and build focus. Also known as Kakasana, Crow Pose tones the abs, stretches the thighs and makes the wrist strong.

One way to do Crow Pose is to begin in a standing position, squat down and bring palms to the ground about shoulder width apart. Spread the fingers and put a slight bend in the elbows. Next, bring both knees to the triceps with the knees bent. Beginners use a block for balance under the forehead.

Multiple yoga poses of men performing the Crane Pose (Crow Pose)
Crane Pose | Crow Pose (Bakasana / Kakasana)
Height:
Width:
Length:
Depth:
Weight:
Area:
Sanskrit Name
Bakasana / Kakasana

Drawings include:
Crane Pose | Crow Pose elevations (men & women), outline silhouettes

Details & Downloads

Downloads

2D Downloads

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