Pigeon Yoga Posture- Kapotasana
pronounced (Cop-poh-TAHS-anna)

How to do the Pigeon Yoga Posture:
1. Begin in the “table position” with your arms under your shoulders and your knees beneath your hips.
2. Cross your left leg so the soul of your foot is against your right knee. Slowly lengthen your right leg straight behind you.
3. Align your hips by moving your chest slightly to the left and then lower your chest onto your left leg.
4. Align your shoulders beneath your elbows.
5. Place your elbows in front of your left knee. Extend your arms on the floor. Feel the stretch in your hip as you breathe deeply.
6. Place your hands beneath your shoulder and press into the floor. Lift your upper torso and raise your chest (think of a puffed-out pigeon chest) while keeping your shoulders down and away from the side of your head. You are not in the pigeon yoga pose.
7. Hold for three to five breaths.
8. Release this yoga posture by moving onto your right knee of shinbone. Uncross your left leg, straighten and shake it, then repeat on the other side.

Pigeon Yoga Pose Benefits:
This yoga posture is essentially a wonderful stretch for your hips. The pigeon yoga pose opens your hips and chest, helps align the pelvis, and stretches the thighs, hip flexors, and hip rotators while increasing circulation to the pelvic floor.

Pigeon Yoga Pose Modifications for Beginners
If the initial stretch hurts, place a pillow under your left hip. Move it to beneath your right hip when you switch sides.

Pigeon Yoga Pose Modifications for the Advanced Yogi Practitioner
A progression of this yoga posture is called the king pigeon pose. (It is truly only for the advanced student.) To attempt this advanced pigeon yoga pose, try the following:
1. From the pigeon yoga pose, rest your right hand on your right knee and bend your left knee.
2. With your left hand, grab the toes of your left foot.
3. Point your left elbow up toward the ceiling so that your toes point straight up and your fingers point straight down.
4. While arching your head back, reach your right hand back and grab your left toes.
5. Pull your toes toward the top of your head.
6. Hold for three to five breaths.
7. Release your feet, tuck your toes under and go into the downward dog pose.

Pigeon Yoga Pose Variations
To challenge your stability, brings your arms, palms together, over your head.

Cautions When Practicing the Pigeon Yoga Pose
This yoga posture will be difficult for those with knee or hip injuries.

Mountain  Yoga Posture – Tadasana
Pronunciation (tah-DAS-anna)
tada = mountain

How to Do the Mountain  Yoga Pose- Tadasana Yoga Posture
1.    Stand, and align the bases of your big toes, allowing them to touch.
2.    Spread your heels slightly apart, so that your second toes are aligned.
3.    Lift your toes, then the balls of your feet, laying them back on the floor after you have done so.
4.    Rock on your feet, side to side and backwards and forwards, until you are balanced, then gradually slow down, and stop.
5.    Tighten your thigh muscles, taking care not to tighten your abdominal muscles.
6.    You can also lift your inner ankle, which will help to strengthen the inner arch of the foot.
7.    Turn the inner thighs slightly inward, while imagining a flow of energy, in a straight line from the feet, through your thighs and groin, your abdominals and chest, and eventually up through the top of your head.
8.    Tighten your shoulders toward your spine, then lift your breast bone toward the ceiling. Roll your shoulders back, widening the collar bone area.
9.    The crown of your head should be aligned with the centre of your pelvis.
10.    Maintain the pose for a half a minute to a minute.
11.    The Mountain pose is the basis for all other standing yoga postures, so you are now ready to move on to another pose.

Mountain  Yoga Pose Modifications for Beginners
If balance is a problem, spread your feet a few inches apart.

Mountain  Pose for Advanced Yogis
Closing one’s eyes while practicing Tadasana can challenge balance, so attempt the pose with your eyes closed.
Mountain Pose Variations

To vary your Mountain yoga posture, try lifting your arms parallel to the floor, at your sides or in front of you, or lifting them at ninety degrees to the floor above your head.

Benefits of the Mountain  Pose
The Mountain pose is the basis for many other poses. It’s primary focus in on the thighs, but it has numerous  other benefits, including relaxation, and the following:
•    Improving posture.
•    Strengthening the legs.
•    Relieving sciatica and flat feet.

Cautions for Mountain  Yoga Posture
Attempt advanced modifications with caution if you suffer headaches, insomnia or low blood pressure.

moon salutation - chandra namaskara

How to do the Moon Salutation - Chandra Namaskara

There are many variations of the Moon Salutation. This particular series consists of all standing postures. It is made up of a series of twelve poses, italicized below.

1. To begin, stand in the Prayer Position (Namaste.) Make sure feet are just a bit wider than hip-width apart, your toes are turned out slightly, and your palms are together in front of your chest.
2. As you inhale, raise your arms over your head. Keep your shoulders and bring our arms about 3 feet apart in a V position. Separate your fingers and raise your head to the ceiling. You are now a 5-pointed star.
3. As you exhale, separate your feet about three feet and bend your knows and elbows about 90º. You are now in the Victory Squat (Vijaya Asana) position.
4. As you inhale, bring your feet close together beneath your hips. Raise your arms and clasp your hands over your head. Look up to your hands being careful not to strain your neck.
5. As you inhale, lower your head. Lower your arms and cross them at the wrists in front of you.
6. Inhale. As you exhale, return to the Victory Squat (Vijaya Asana) position.
7. As you inhale, bring your head back to a neutral center position and form a T by raising your arms to shoulder level.
8. As you exhale, go into the Triangle Pose (Trikonasana.) Put your right arm into your right leg and bend your body to the right as far as feels comfortable.
9. As you inhale, raise your body and return to the T position.
10. Exhale and repeat the Triangle Pose (Trikonasana) on the left side.
11. Inhale and return to the T position once again.
12. Exhale and return to the initial Prayer Position (Namaste.)

Benefits of the Moon Salutation
The Moon Salutation has the opposite effect on your body than the Sun Salutation. It is meant to soothe and calm your body, preparing you for a long and restful night’s sleep. This particular series stretches and tones your muscles along the sides of your body, engages your core muscles, improves respiration, strengthens the arms, and helps to align the spine. It is a wonderful series for relieving tension in the neck, shoulders, and arms.

Cautions for the Moon Salutation
Those who suffer from asthma or other breathing troubles should use caution when doing the Moon Salutation. Stop immediately if you experience shortness of breath. Those with heart conditions should also be very careful proceeding. The Moon Salutation should be a relaxing series of poses, and should not be in anyway uncomfortable.

Moon Salutation Chants
Chants help the mind to focus and our bodies to fully relax while practicing each of the poses in a particular salutation. Use a different word or phrase or even just repeat the sound “om” to achieve the benefits of a chant. For the Moon Salutation, some focus on different qualities of the moon, including its phases, brilliance, light, etc. There are even people who have modified George Harrison’s “Here Comes the Sun” for the Sun Salutations.

The Sun Salutation Chant also works well with the Moon Salutation.

Chant for the Moon Salutation : Chandra Namaskara

1. Om Hram Mitraaya Namah (Salutations to Mitra, the bestower of universal friendship)
2. Om Hrim Ravaye Namah (Salutations to Ravi, the bestower of radiance)
3. Om Hrum Suryaaya Namah (Salutations to Surya, the dispeller of darkness)
4. Om Hraim Bhaanave Namah (Salutations to Bhaanu, the shining principle)
5. Om Hraum Khagaaya Namah (Salutations to Khaga, the all-pervading)
6. Om Hraha Pushne Namah (Salutations to Pushan, the mystic fire)
7. Om Hram Hiranyagarbhaaya Namah (Salutations to Hiranyagarbha, the golden colored one who brings healing)
8. Om Hrim Marichaye Namah (Salutations to Marichi, the light)
9. Om Hrum Aadityaya Namah (Salutations to Aaditya)
10. Om Hraim Savitre Namah (Salutations to Savita the impeller)
11. Om Hraum Arkaaya Namah (Salutations to Arka, the remover of afflictions)
12. Om Hraha Bhaaskaraaya Namah (Salutations to Bhaskara, the cosmic brilliance)

Christian Chants for Sun or Moon Salutation
Christians can use the various postures to focus on the different aspects of God the Father. For each pose, say the following lines from the Lord’s Prayer:

1. Our Father who art in heaven
2. Hallowed be thy name
3. Thy Kingdom Come
4. Thy will be done
5. On earth as it is in heaven
6. Give us this day our daily bread
7. And forgive us our sin
8. As we forgive those who sin against us
9. And lead us not into temptation
10. But deliver us from evil
11. For thine is the kingdom and the power and the glory forever
12. Amen

Lotus Yoga Posture- Padmasana
pronounced (pod-MAHS-anna)

How to Practice the Lotus Yoga Position:
1.    Sit on the floor with your shoulders down, legs crossed, and your spine long and extended.
2.    Take your right foot and place your ankle along the inside of your left thigh.  It should rest in the crease and your soul should face upwards
3.    Take your left foot and place your ankle along the crease of your right thigh.  Your left soul should also face upwards.
4.    Place your hands on the floor beside your body for support.  You are now in the lotus yoga position.
5.    Repeat, switching placing the bottom foot on top and vice-versa.

Benefits of Practicing the Lotus Yoga Posture:
The most famous of all the hatha yoga postures, the lotus yoga position is also one of the most difficult.  It is traditionally used for meditation or breathing exercises.  It stretches the ankles, the knees, and is said to help ease childbirth pains if practiced throughout pregnancy.

Lotus Yoga Pose Modifications for Beginners
Beginners should try the half lotus position, attempting only one side of the pose and then switching sides.

Lotus Yoga Posture Modifications for the Advanced Yogi Practitioner
An even more advanced yoga pose is the scale pose.  Place hands on the floor outside the thighs.  Slowly and carefully lift your thighs and buttocks off the floor.  Hold for three to five breaths and release.

Lotus Yoga Posse Variations
To make this yoga posture more comfortable, you can place a folded blanket or a cushion in order to elevate your hips above the knees.  Bring your knees close together to feel a deep stretch.  You can place your palms outward, resting on your knee, with your thumbs and first fingers touching instead of placing hands on the floor.

Cautions for Practicing the Lotus Yoga Posture
This is an advanced yoga posture and is not meant to be practiced without consulting a yoga instructor.  If you are learning from home, practice the half lotus position.  The lotus yoga position is not for those suffering from ankle or knee injuries.

How to do the Half Moon Standing Yoga Posture:
1.    Stand with your feet parallel and close to one another.
2.    Raise arms overhead.  Face palms together.
3.    Lift your kneecaps by tightening your thighs together. We’ll call this the center position.
4.    Extend your spine by slowly and gently bending from your waist to the left.
5.    Without straining your neck, angle your upper body slightly to the left while looking down at your left foot. You are now in the half moon yoga pose. Hold for three to five breaths.
6.    Return to the center position.
7.    Repeat on the right side.
8.    Return to the center position and relax your arms.

Benefits of the Half Moon Yoga Posture:
This standing yoga posture stretches the muscles at the waist and the muscles along the sides of your upper body while trimming and toning the waistline.  It strengthens the spine, improves balance, relieves stress, and aids in digestion.

Half Moon Yoga Pose Modifications for Beginners:
You can also try a seated half moon yoga pose, recommended for those who sit in a chair all day to relieve tightness in the upper back and shoulders.

Half Moon Standing Yoga Posture Modifications for Advanced Yogi Practitioners:
Another version of the half moon standing yoga posture is more advanced.  The sequence is as follows:
1.    Begin in the triangle yoga pose, with your left hand resting on your left hip.
2.    Move forward while bending your right need just a little.
3.    Place your right hand facing forward a few inches from your right foot.  Press hand and leg into the floor and gain your balance.
4.    Lift your left leg up so that it is parallel to the floor.  Turn your head up and look at your hand.  Stay in this pose for three to five breaths.  Return to triangle yoga pose.

Half Moon Yoga Pose Variations:
The beginner and the advanced standing yoga posture can be done while leaning your back against a wall.  In the advanced half moon standing yoga posture, you can rest the extended arm on your hip to help maintain balance.  If you have trouble reaching the floor, you can use a block for support.

Half Moon Yoga Pose Caution:
If you have a neck injury, do not look up toward your fingers.  Keep your head in a neutral position.  The first half moon yoga pose is an excellent stretch for anyone.

Extended Triangle Pose - Utthita Trikonasana
Pronunciation (oo-TEE-tah trik-cone-AHS-anna)
utthita = extended
trikona = three angle or triangle

How To Do the Extended Triangle Post
1.    With feet flat on the floor, and hands at your sides, in the Tadasana yoga posture, exhale, spreading your feet around four feet apart.
2.    Raise your arms from your sides, stretching them out to the side, parallel to the floor, your palms facing down.
3.    Your left foot should now be turned slightly to the right, and your right outwards, until it is at about ninety degrees to the starting position.
4.    The backs of your heels should be aligned.
5.    Tighten the muscles in your thighs, turn your right thigh outwards, tightening the muscles, and ensure that the centre of your right knee aligns with the right ankle.
6.    Bend your torso to the right, from the hip, extending it over the right leg. To ensure balance, you should strengthen your left leg, and press the heel of the left foot towards the floor.
7.    Twist your torso to the left, ensuring that each side remains long.
8.    Your left hip should rotate forwards, and your tailbones should aim towards the your heel.
9.    Your right hand should rest either on your right leg, ankle, or the floor, without distorting the yoga posture, and your left arm should reach up, toward the ceiling. Your  head can be turned upwards, to look at your left hand.
10.    Hold the pose for half a minute to a minute, then inhale, and raise gently back to vertical, pressing down on the back heel and reaching the top arm toward the ceiling to aid the fluidity of the movement.
11.    Repeat, in reverse, for the other side.

Extended Triangle Yoga Position Modifications for Beginners
Balancing in the Extended Triangle Yoga Position can be tricky at first. To get around this, place the heel, or back of the torso, against a wall to steady yourself. If your problem is with stretching rather than balancing, use a yoga block to lean your bottom hand on, lessening the distance you need to reach.

Extended Triangle Yoga Position for Advanced Yogis
If you’re more  experience, and confident in your balance, you can try shifting the front foot forward slightly, aligning the heel with the arch of the foot instead.
Extended Triangle Yoga Position Variations

Rather than stretching the top arm toward the ceiling, you can try reaching it over the ear, level with the floor.

Benefits of the Extended Triangle Yoga Pose
The focus of the Extended Triangle yoga position is the thighs. It has  stress busting properties, and stretches and lengthens the legs, from ankle to thigh, as well as the hips and groin, hamstrings, shoulders and chest, and the spine.
It can aid in digestion, and stimulate the abdominal organs, and it can aid in menopause, as well as relieving backache, even when pregnant!
Other benefits include helping prevent flat feet, infertility and osteoporosis, among many other disorders and ailments.

Cautions for Extended Triangle Yoga Posture
Avoid the Extended Triangle Yoga Posture if you are suffering from headaches, low blood pressure or diarrhea.
If you have a known heart condition, this pose should be practiced against a wall, with the top arm remaining on the hip. For practitioners with high blood pressure, turn the head downwards, rather than up, and if you have neck problems, look straight ahead.

Extended Side Angle  Yoga Posture – Utthita Parsvakonasana
Pronounced (oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle

How to Do the Extended Side Angle  Yoga Pose
1.    Begin in Tadasana or Mountain yoga posture, feet together and hands at your sides.
2.    Exhale, then step your feet about four feet apart, placing feet once more flat on the floor.
3.    Raise your arms parallel to the floor, at the same time, swinging them out to your sides, level with your shoulders.
4.    Turn your left foot towards the right slightly, and your right outwards, until it is at about ninety degrees to it’s original position.
5.    Ensure that your heels are in line, then tighten the muscles of your thighs, and turn your right thigh outward, ensuring that your knee is in line with your ankle.
6.    Turn your left hip slightly to the right, and your upper torso towards the left.
7.    Ensure that your left heel is firmly placed, then bend your right leg, over the ankle, creating a ninety degree angle between your shin and the floor, exhaling as you do so.
8.    Try to bring the right thigh as close to parallel with the floor as possible, and aim the knee of the right leg outwards, as if toward the little toe on that foot.
9.    Extend your left arm towards the ceiling, inhaling as you do so.
10.    Lay the right side of your torso over the right thigh, or as close as possible, then place the fingertips or palm of the right hand onto the floor outside the right foot.
11.    Hold for 30 seconds to one minute, then raise yourself up, stretching your left arm up towards the ceiling to aid the movement, and make it a fluid motion.
12.    Reverse the feet and legs, and repeat to the other side, before rising again to Tadasana.
Extended Side Angle  Yoga Pose Modifications for Beginners

If you have problems keeping the left heel anchored when attempting the extended side angle yoga posture, you’re not alone! You may also experience difficulty pressing the right hand to the floor once you’ve achieved the pose.  Placing the left heel against a wall should anchor and stabilize it, and  if you use a yoga block, or place the hand on your knee instead of the floor, you should eliminate the second problem.
Extended Side Angle  Pose for Advanced Yogis

Lifting the ball of the foot once in this pose deepens the effect, or place your hand in front of the right knee, instead of to the rear, leaning the torso back, can also add another dimension to this yoga posture.

Extended Side Angle  Pose Variations
Using a yoga strap, tie a loop with a weight to the top of the right thigh, then move into the position as above. This will add to the lengthening of the spine.
Benefits of the Extended Side Angle  Pose

The Extended Side Angle  yoga posture benefits and aids in treating a host of conditions, including constipation, infertility, lower backache and menstrual pain, and can be useful in preventing or treating osteoporosis. Additional benefits include:
•    Internal organ stimulation
•    Strengthening of thighs, and stretches ankles and knees.
•    Stretches the groin, spine, waist and shoulders.
•    Benefits lungs and chest.
•    Can increase endurance level.

Cautions for Extended Side Angle  Yoga Posture
If you have neck problems, looking at the top arm can aggravate them, so avoid this by looking at the floor. If you suffer from insomnia, headaches or either low or high blood pressure, exercise caution when attempting this pose, or avoid it.

Extended Hand To Big Toe Pose - Utthita Hasta Padangustasana
How to Do the Extended Hand to Big Toe Yoga posture

1.    Begin in Tadasana, or Mountain pose. Feet planted, together, flat on the floor, arms at your sides.
2.    Bring your left knee up towards your abdomen.
3.    With your left arm, reach down, on the inside of the thigh, across the ankle, to grasp the outer edge of the foot. (If you’re just starting out, you can use a yoga strap around the sole of your foot instead.)
4.    Tighten the muscles of the right thigh, bringing the outer thigh inwards.
5.    Still holding the foot, extend your left leg forwards, straightening it as much as possible, while inhaling.
6.    Ensuring that you have your balance,  slowly and smoothly swing the left leg out to the side. Breathing while doing so may help you keep your balance!
7.    Hold the pose for half a minute, then swing the leg back to the front, inhaling, and lower slowly to the floor.
8.    Repeat using the right leg.
. Extended Hand to Big Toe Yoga Posture Modifications for Beginners

Using a yoga strap, as mentioned above, will help you achieve this yoga posture, and using the back of a padded chair, or a chair covered with a  towel, to rest the raised leg, can make maintaining the pose easier for beginners.

Benefits of the Extended Hand to Big Toe  Pose
The Extended Hand to Big Toe yoga posture benefits and focuses on the upper back.  It is beneficial in the prevention and treatment, and offers these additional benefits:
•    Stretching and strengthening of back and leg muscles.
•    Strengthening the ankles.
•    Improving balance and focus.

Cautions for Extended Hand to Big Toe Yoga Posture
If you suffer from ankle or lower back problems, or have had injuries in these areas, this pose should be attempted with caution, or not at all.

Earth Salutation- Prthvi Namaskara

How to do the Earth Salutation:
The Earth Salutation can be practiced indoors, but is meant to be practiced outside with the earth beneath your feet.  The Earth Salutation is a series of twelve postures, italicized below.

1.    To begin, put your heel beneath your hips and go into the Thunderbolt (Laghu Vajrasana) pose with your hands in front of you in a prayer position.
2.    Swing your arms gently above your head, feeling your chest open and gaze up through your hands.
3.    Gently move into a Standing Forward Fold position (Uttanasana.) Allow yourself to hang freely, feeling the spine stretch and elongate.
4.    Flow seamlessly into the Extended Child Pose (Garbhasana.)
5.    Continue into Upward Facing Dog (Urdvha Mukha Svanasana)to lift and open your chest.
6.    Roll gently into a seated position, keeping your leg stretched out in front of you, and move into the Seated Forward Fold Position (Paschimottanasana.) Feel the stretch in your hamstrings as you breathe deeply.
7.    Gently move onto your back and lift you leg, going into the Plow Pose (Halasana.) Feel your spine elongate as you back stretches.
8.    Sit up gently and move into the Wide Angle Forward Fold Pose (Prasarita Padottanasana.)  Rest in the pose as you breathe deeply.
9.    Gently release the pose into a sitting position, roll onto your back into the Bridge Pose (Setu Bandha Sarvangasana.) Feel the release of any pressure on your neck.
10.    Gently release by lifting your legs up and into your chest as you move into the Wind Relieving Pose (Pavanamuktasana.) Feel your muscles loosen and relax.
11.    Fold your legs, put your feet to the floor and come to your knees into the Camel Pose (Ustrasana.) Feel the stretch in your lower back and shoulders.
12.    Release into the Child Pose (Balasana.) Feel your body restore normal blood flow back into your head.
13.    Bring your hips beneath your heels back into Thunderbolt Pose (Laghu Vajrasana), hands at your heart in the prayer position.

Benefits of the Earth Salutation
The Earth Salutation is a restorative series of postures that work to repair the nervous system, the reproductive system, and the gastro-intestinal system. Meant to be performed mid-day, this is a grounding salutation to help provide continual strength to face the day’s challenges.  The Earth Salutation provides a wonderful stretch to your back, legs, and torso as it works to elongate and strengthen your spine.

Cautions for the Earth Salutation
Those who suffer from low or high blood pressure, vertigo, or other types of dizziness should use extreme caution when practicing the Earth Salutation.  Contact a doctor beforehand.  The Earth Salutation is not for those with back or neck injuries.

Chant for Earth Salutation
The purpose of chanting while performing the postures of a salutation is simply to bring focus to your practice while deepening relaxation.  You can create your own chant to celebrate the earth, choosing one aspect for each posture.  You can simply repeat the  sound “om” to focus your mind on the formation of each pose.  The following are twelve salutations to the sun, which can be accommodated for the Earth Salutation.

1.    Om Hram Mitraaya Namah (Salutations to Mitra, the bestower of universal friendship)
2.    Om Hrim Ravaye Namah (Salutations to Ravi, the bestower of radiance)
3.    Om Hrum Suryaaya Namah (Salutations to Surya, the dispeller of darkness)
4.    Om Hraim Bhaanave Namah (Salutations to Bhaanu, the shining principle)
5.    Om Hraum Khagaaya Namah (Salutations to Khaga, the all-pervading)
6.    Om Hraha Pushne Namah (Salutations to Pushan, the mystic fire)
7.    Om Hram Hiranyagarbhaaya Namah (Salutations to Hiranyagarbha, the golden colored one who brings healing)
8.    Om Hrim Marichaye Namah (Salutations to Marichi, the light)
9.    Om Hrum Aadityaya Namah (Salutations to Aaditya)
10.    Om Hraim Savitre Namah (Salutations to Savita the impeller)
11.    Om Hraum Arkaaya Namah (Salutations to Arka, the remover of afflictions)
12.    Om Hraha Bhaaskaraaya Namah (Salutations to Bhaskara, the cosmic brilliance)

Christian Chants for the Earth Salutation
Christians can use the various postures to focus on the different aspects of God the Father.  For each pose, say the following lines from the Lord’s Prayer:

1.    Our Father who art in heaven
2.    Hallowed be thy name
3.    Thy Kingdom Come
4.    Thy will be done
5.    On earth as it is in heaven
6.    Give us this day our daily bread
7.    And forgive us our sin
8.    As we forgive those who sin against us
9.    And lead us not into temptation
10.    But deliver us from evil
11.    For thine is the kingdom and the power and the glory forever
12.    Amen

Popular Hatha Yoga Postures: Kind Dancer’s Pose - Natarajasana
pronounced (na-tara-jahs-anna)

How to do the Dancer’s Yoga Pose:
1.    Stand straight, elongate your spine and put your feet hip-width apart from one another.
2.    Inhale as you raise your left arm with the palm facing forward.  Hold your arm close by your left ear.
3.    As you exhale, bend your right leg behind you and hold your ankle with your right hand, palm facing out.  The bottom of you foot should face up while your knee points downward.
4.    Next, inhale while gazing ahead of you at a spot on the floor.
5.    As you exhale, lower your upper body and your left arm slowly until you are almost parallel with the floor.
6.    Raise you right leg behind while still grasping your ankle with your right hand.  Press your right foot into your hand and slowly lift your toes toward the ceiling.  You are now in the Dancer’s Yoga Pose.
7.    Stretch and balance.  Hold this hatha yoga posture for three to five breaths.
8.    Raise your torso and release your arms as you inhale.  Repeat the dancer’s yoga pose on the other side.

Benefits of the Dancer’s Yoga Pose Yoga:
This popular hatha yoga posture strengthens and tones your leg muscles and tightens upper arm muscles, hips, and glutes.  The Dancer’s Pose is a balancing yoga pose.  All balancing yoga poses help with concentration, centering your mind and body, and with bolstering your inner determination.

Dancer’s Yoga Pose Modifications for Beginners:
If you are unable to balance without support, lean against the wall with the side of the body of the standing leg. Coming completely forward may take practice; go as far as your body will allow you to while maintaining balance.

Dancer’s Yoga Pose Modifications for Advanced Yogi Practitioners:
While in the Dancer’s Yoga Pose, bring your other arm back and grasp the outside of the extended foot (both hands will now be holding your foot.) Keep your thigh raised so that it is parallel with the floor.  This hatha yoga posture will challenge your balance further.

Dancer’s Yoga Pose Variations:
If holding your ankle proves difficult, you can move your hand to your leg with your palm facing in.  This advanced hatha yoga posture can also be done with the support of a wall.

Cautions for When Practicing the Dancer’s Yoga Pose:
Those prone to either high or low blood pressure should be careful when practicing this hatha yoga posture.  Stop if you feel lightheaded or dizzy.