Yoga Pose Tool

Select a Yoga Pose

• Trikonasana (Triangle Pose)
• Padangustha Yoga Pose
• Parsvakonasana (Side Angle Pose)
• Vrksasana (Tree Pose)
• Virabhadrasana I (Warrior I Pose)
• Virabhadrasana II (Warrior II Pose)

Trikonasana (Triangle Pose)

Benefits:

• The abdominal organs are toned and digestive juices increase, while the liver and spleen are activated
• Persons suffering from bloating or gastric troubles benefit
• Loosens up the back and increases vitality

Contraindications:

• Slip disc or disc bulge should avoid this pose
• Those with high blood pressure should look downward
• For neck problems, avoid turning your head upward and instead look straight ahead or down
• If you have a heart condition, practice against a wall and keep the top arm on the hip

Preparation for Practice

• Side stretches
• Forward and backward bends
• Hip rotation
• Cat and cow
• Frog stretch
• Butterfly pose
• Surya Namaskar
• Reverse warrior
• Parsvakonasana with hands on thighs
• Parsvakonasana with hands on blocks

Verbal Cues

• Take a 3 to 3.5 feet stance.
• Keep the spine straight and rotate the shoulder back.
• Engage the abdomen, tuck the hips, and squeeze the buttocks.
• Turn the right foot 90 degrees to the right and the left foot slightly inward.
• Bend from the hip towards the right.
• Pull the left knee cap up.
• Bend the right knee gently if needed.
• Place the right palm near the right ankle, completely on the ground.
• Align the left and right shoulders in the same line.
• Move the left hip back to create space between the abdomen and rib cage.
• Look up towards the left hand.

Anatomy

Spine: Mild Flexion

Shoulder: Abduction

Neck: Flexion

Elbow: Extension

Joint Actions:

• Hip: Flexion (Right and Left)
• Knee: Extension (Right and Left)
• Ankle: Dorsiflexion (Right and Left)

Agonist and Antagonist:

• Agonist: Iliopsoas, Quadriceps, Rectus Abdominis
• Antagonist: Glutes, Hamstrings, Erector Spinae

Starting Position

• Inhale deeply and, with a jump, spread apart the legs sideways 3 to 3.5 feet
• Raise the arms sideways, in line with the shoulders, palms facing down
• Turn the right foot sideways 90 degrees to the right and turn the left foot slightly to the right
• keeping the left leg stretched from the inside and tightened at the knee

Variations & Modifications

• Place the raised hand on the hip for support.
• Use a chair to support the lower hand.
• Practice against a wall for additional balance.

Benefits:

• The abdominal organs are toned and digestive juices increase, while the liver and spleen are activated.
• Persons suffering from bloating or gastric troubles benefit.
• Loosens up the back and increases vitality.

Contraindications:

• Slip disc or disc bulge should avoid this pose.
• Those with high blood pressure should look downward.
• For neck problems, avoid turning your head upward and instead look straight ahead or down.
• If you have a heart condition, practice against a wall and keep the top arm on the hip.

Preparation:

• Side stretches.
• Forward and backward bends.
• Hip rotation.
• Cat and cow.
• Frog stretch.
• Butterfly pose.
• Surya Namaskar.
• Reverse warrior.
• Parsvakonasana with hands on thighs.
• Parsvakonasana with hands on blocks.

Verbal Cues:

• Stand straight.
• Foot hip distance apart.
• Bend from the hip.
• Hold the big toe with your thumb and first two fingers.
• Keep the head up and look ahead of you.
• Make the back concave or arch as much as possible.
• Try to bend from the pelvic region rather than bending from the upper back.
• Shoulders away from the ears.
• Knee straight (If by straightening the knee hands are not reaching down, use a block).

Counter Posture: Backbend.

Anatomy:

• Spine: Mild Flexion.
• Shoulder: Abduction.
• Neck: Flexion.
• Elbow: Flexion.

Joint Actions:

• Hip: Flexion (Right and Left).
• Knee: Extension (Right and Left).
• Ankle: Dorsiflexion (Right and Left).

Agonist and Antagonist:

• Agonist: Iliopsoas, Quadriceps, Rectus Abdominis.
• Antagonist: Glutes, Hamstrings, Erector Spinae.

Starting Position:

• Stand in Tadasana.
• Beginners can keep the feet hip distance apart for better balance; advanced students can keep feet together.
• Shoulders rolled back.
• Arms straight up.
• Shoulder and wrist in one line.

Variations & Modifications:

• Using a yoga block, wall, or chair for support.

Parsvakonasana (Side Angle Pose)

Benefits:

• Tones ankles, knees, and thighs
• Corrects defects in calves and thighs
• Develops chest and reduces waist/hip fat
• Relieves sciatic and arthritic pains
• Increases peristaltic activity and aids elimination

Contraindications:

• High blood pressure and migraine
• Avoid with weak heart or joints
• Avoid with injured hip/leg

Preparation for Practice

• Side stretches
• Forward and backward bends
• Hip rotation
• Cat and cow
• Frog stretch
• Butterfly pose
• Surya Namaskar
• Prasarita Padottanasana
• Trikonasana

Verbal Cues

• Stance: 4 to 4.5 feet
• Right foot sideways 90 degrees to right
• Left foot turn inwards to right
• Right palm outside right foot, fingers on the floor
• Armpits of right hand attached to right thighs
• Left hand stretched over ears, palm facing down
• Knee and ankle in straight line (knee not beyond ankle)
• Back leg strong and straight with kneecaps pulled up
• Shoulders relaxed away from the ears
• Chest lifted towards the ceiling
• hips pushed forward
• Back heel down
• Counter Posture: left side

Anatomy

Spine: Mild Flexion

Shoulder: Abduction

Neck: Flexion

Elbow: Extension

Joint Actions:

• Hip:
  • Front Hip: Flexion
  • Back Hip: Extension and External Rotaions
• Knee: Front knee flexion, Back knee Extension
• Ankle: Dorsiflexion (Both)

Agonist and Antagonist:

• Agonist: Iliopsoas, Rectus Abdominis, Right Hamstring, Left Quadriceps
• Antagonist: Glutes, Erector Spinae, Left Hamstring, Left Quadriceps

Starting Position

• Stand in Tadasana
• Inhale deeply and jump to spread legs 4-4.5 feet apart
• Raise arms sideways at shoulder level, palms down
• Exhale, turn right foot 90° right, left foot slightly right
• Keep left leg stretched and knee tightened
• Bend right knee to 90° angle (thigh parallel to floor)

Variations & Modifications

• Hand on block
• Upper arm on the hip
• Using a chair
• Down forearm on thighs
• Half bound pose

Benefits:

• Improves posture.
• Strengthens the ankles.
• Tones the leg muscles.
• Aligns the knee joint.
• Gives a sense of balance and poise.

Contraindications:

• Balance issues: People with poor balance may find this pose difficult and frustrating, risking falls or injury, especially without proper support.
• Knee strain: If the lifted foot is pressed against the standing leg’s knee joint, it can put undue pressure on the knee and lead to strain or injury.
• Ankle or foot pain: Those with weak or injured ankles may experience discomfort or instability.
• Hip problems: The external rotation of the hip can be problematic for people with tight or injured hips.
• Not ideal during certain conditions: Tree Pose may not be recommended for people with vertigo, low blood pressure, or recent leg or hip surgeries.
• Mental frustration: Holding the balance can be mentally challenging, especially for beginners, potentially leading to stress instead of relaxation.

Preparation:

• Warm-up first: Start with some gentle stretches and warm-ups to get your body ready (hip openers, hamstring stretches, ankle mobility).
• Engage the core: Core strengthening exercises.
• Spread your toes and press down evenly through the four corners of your foot to create a strong base.

Verbal Cues:

• Lift your right foot and place the right heel at the root of the left thigh. The toes should point downward. Rest the foot firmly on the left thigh.
• Balance on the left leg: Keep your left leg strong and thighs engaged. Look at one point.
• Raise the arms and join the palms.
• Stay in this position for a few seconds. Breathe deeply and maintain stability.
• Release the pose: Lower your arms and separate your palms. Slowly straighten the right leg and return to Tadasana (Mountain Pose).
• Repeat on the other side: Stand on your right leg. Place the left foot at the root of the right thigh. Hold the pose for the same amount of time. Return to Tadasana and relax.

Counter Posture: Repeat on the other leg.

Anatomy:

• Spine: Neutral.
• Shoulder: Adduction.
• Neck: Neutral.
• Elbow: Extension.

Joint Actions:

• Hip: External rotation.
• Knee: Neutral.
• Ankle: Dorsiflexion.

Agonist and Antagonist:

• Agonist:
  • Bend leg: Hamstrings.
  • Standing leg: Quadriceps, Glutes, Rectus Abdominis.
• Antagonist:
  • Bend leg: Quadriceps, Glutes.
  • Standing leg: Hamstrings, Iliopsoas.

Starting Position:

• Feet hip distance apart.
• Chest lifted.
• Shoulders rolled back.

Variations & Modifications:

• Use the support of a wall or chair.

Benefits:

• Strengthens the legs, including the quadriceps and calf muscles.
• Improves stability by strengthening the hip and ankle joints.
• Stretches the psoas muscles, quadriceps, and calves.
• Strengthens the core.
• Stretches the sides of the body.
• Strengthens the shoulders.
• Helps reduce neck stiffness.
• It improves stability and balance of body.

Contraindications:

• People with low and high blood pressure should avoid looking up, as it may cause dizziness while looking up towards the palm.
• People with leg and knee injuries should avoid this pose, as it puts pressure on the heels and knees. Instead, practice it sitting on a chair.

Preparation of Practice:

• Supta Padangusthasana: Opens up the glutes and hamstrings.
• Surya Namaskar: To warm up the whole body.
• Vrksasana: Gives a sense of balance and poise.
• Utthita Trikonasana: Opens up the hip, chest, and shoulder muscles.
• Utthita Parsvakonasana: Creates a deep stretch along the back side of the body and Warrior I rises from this position, expanding the core and extending upward through the chest.

Anatomy:

• Spine: Extension.
• Shoulder: Outward Rotation, Extension, Abduction.
• Neck: Rotation.
• Elbow: Extension.

Joint Actions:

Agonist and Antagonist:

• Agonist:
  • Back Leg: Quadriceps.
  • Front Leg: Hamstrings, Iliopsoas, Rectus Abdominis.
  • Back Leg: Glutes.
• Antagonist:
  • Back Leg: Hamstrings.
  • Front Leg: Quadriceps, Glutes.

Verbal Cues:

• Stand in Tadasana, rotate your shoulders back, chest lifted, spine straight.
• Inhale and take a stance of 4 to 4.5 feet.
• Right foot turned towards the right at 90 degrees, and the left foot turned slightly inward.
• Right leg heel in line with the back heel arch.
• Exhale and bend the right knee, sinking your hip.
• Stretch out the hands sideways, as though two persons are pulling you from opposite sides.
• Turn the face towards the right and gaze at the right palm.
• Chin above the left shoulder.
• Sink the hip so that the right thigh is parallel to the floor, forming a right angle between the right thigh and right calf.
• The bent knee should not go beyond the ankle but should be in line with the heel.
• Shoulders rolled back, away from the ears, in line with the hips; chest lifted.
• Arms extended, shoulder level, parallel to the floor; palms facing down; active fingers, pointed out.
• Abdomen pulled in.
• Hip squared and tucked in.
• Back leg strong and straight; kneecaps pulled up; toes spread on the mat.

Starting Position:

• Stand in Tadasana.
• Take a stance of 4 to 4.5 feet; rotate your shoulders back, spine straight.
• Turn the right foot towards the right at 90 degrees, and the left foot slightly inwards.
• Bend the right knee; squat down.
• Stretch out the hands sideways.

Counter Posture: Opposite Side.

Variations and Modifications:

• Warrior II against the wall.
• Warrior II sitting on a chair.