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Seated hip opening poses, part 1

Seated cradle

Tightness in the hips is one of the most common problems students face in a yoga class when they try to do any of the yoga poses involving hip flexibility or hip rotation. This tightness usually is a result of long hours of sitting either in an office chair or in […]

Upavishta-konasana (Seated wide-legged forward bend)


Upavishta Konasana – उपविष्ट-कोणासन – [Audio clip: view full post to listen] (Seated wide-legged forward bend) is an intermediate level pose and helps a great deal in stretching the inner thigh and inner knee muscles and the entire spine. It also brings about a sense of calm to the mind that […]

Janushirshasana (Head-to-knee pose) Variations

Head-to-knee pose

In a previous article, I wrote about the basic, classical technique of practicing the Janushirshasana (head-to-knee pose). In today’s article, I will be presenting a few variations to the standard pose that you can add to your practice. As always, try to maintain full awareness at the body, breath […]

Bhujangasana (Cobra Pose) with video

Bhujangasana (Cobra Pose)

An excellent backward bending pose, Bhujangasana –भुजङ्गासन – [Audio clip: view full post to listen](Cobra Pose) is a beginner level asana which can either be done as part of the Surya Namaskar (Sun Salutation) routine or as an independent asana. It provides a great stretch for the whole back.


Ardha Matsyendrasana (Spinal Twist) with video

Ardha-Matsyendrasana (spinal Twist)

(Ardha-Matsyendrasana – अर्धमत्स्येन्द्रासन) [Audio clip: view full post to listen] is a very commonly practiced seated spinal twisting pose. The word is a composite two Sanskrit words – ardha, meaning "half" and Matsyendra. The literal meaning of Matsyendra is "lord of fish". However, this pose is named after the great […]

Agni-stambhasana (Fire log pose)

Agni Stambhasana (Firelog pose)

If you haven’t tried the pose before and you look at a picture of the pose, the Agni-stambhasana [Audio clip: view full post to listen] may seem deceptively simple. However, if you have tightness in the hips, knees or the ankles, this pose can become quite challenging. The word […]

Padmasana (Lotus Pose)

Padmasana (Lotus Pose)

When you see pictures of ancient yogis, most of them are shown meditating in Padmasana – पद्मासन [Audio clip: view full post to listen] (Lotus Pose). This is one of the most commonly mentioned asanas as a meditative posture. Some of the other asanas that are commonly listed among meditative […]

Yoga Mudra (Yoga Seal)

In the Integral Yoga tradition, the style of yoga that I practice and teach, Yoga Mudra is practiced as the last asana in the asana segment of the full yoga routine. Through this asana one tries to reflect back on the experience and impact of the entire asana session just completed. The word […]

Marichyasana (Sage Pose)

Marichyasana (मरीच्यासन) is named after the sage Marichi (not sure why!). The word Marichi (मरीचि) literally means a ray of light. As per the Hindu mythology, Marichi was the son of Brahma and chief of the Maruts (also called vayu or wind-gods). He’s one of the seven (sometimes 10 or 12) sages (rishis) […]

Poses for Meditation

In the 10-day yoga intensive class, we went over some of the sitting postures (asanas) that are most commonly used for meditation and pranayama practice. In order to provide a ready reference for the participants of the program, as well as for the benefit of all the readers of this blog, I am giving a […]