Boat Pose:

Boat, Ship, Canoe,

Kayak
(Balance on your
buttocks with your
legs up. Then rock in
the water like a boat.)
Bow Pose:
Fish, Whale, Basket,
Sleigh, Angelfish,
Nest, Bow
(Lie on your tummy,
bend your knees, lift
your chest, reach your
arms back towards
your toes, and hold
onto your feet.)
Bridge Pose:
Bridge, Boardwalk,
Ramp, Overpass,
Whale
(Lie on your back with
your knees bent and
your feet flat on the
ground. Rest your
arms down alongside
your body, tuck your
chin into your chest,
and lift up your
buttocks and back to
create a bridge.)
Cat Pose:
Cat, Tiger, Lion, Sheep,
Jaguar, Leopard,
Cougar
(Come to an all-fours
position, round your
back, and tuck your
chin into your chest.
Pretend to be a kitty
cat.)
Chair Pose:
Kangaroo, Chair,
Farmer on tractor,
Skier, Horseback rider,
Thunderbolt, Baseball
Player, Helicopter
(twist upper body)
(Stand tall in Mountain
Pose with your feet
hip-width apart, bend
your knees, and hop
like a kangaroo.)
Child’s Pose:
Mouse, Mole, Urchin,
Rabbit, Rock, Snail,
Hedgehog, Seed,
Ladybird, Turtle,
Hippo, Curling Leaf,
Cloud
(Sit on your heels,
slowly bring your
forehead down to rest
in front of your knees,
rest your arms down
alongside your body,
and take a few deep
breaths.)
Cobbler’s Pose (or
Butterfly Pose):
Butterfly, Book,
Basket, Oyster
(Sit on your buttocks
with a tall spine, bend
your legs, place the
soles of your feet
together, and gently
flap your legs like the
wings of a butterfly.)
Cobra Pose:
Snake, Cobra, Sphinx,
Seal, Swan (bend legs)
(Lie on your tummy,
place palms flat next
to your shoulders,
press into hands, lift
head and shoulders off
ground, and hiss like a
snake.)
Cow Pose:
Cow, Wolf
(On all fours, look up,
arch your back, and
open your chest.)
Crescent Moon Pose:
Giraffe, Moon, Banana
(From Mountain Pose,
reach your arms up
high over your head,
bringing your palms
together. Tilt your
upper body to one
side. Come back to
center. Tilt your body
to the other side.)
Dancer’s Pose:
Crane, Flamingo,
Brolga, Stork, Ibis,
Ballerina, Super Hero,
Ostrich, Emu
(Stand tall in Mountain
Pose, stand on one
leg, reach the
opposite leg out
behind you, place the
outside of your foot
into your hand, bend
your torso forward
with your arm out in
front for balance, and
arch your leg up
behind you.)
Dancing Ganesha:
Dancer, Ganesha
(From Tree Pose,
release your right foot
and take it out in front
of you, with a bent
right knee. Bring your
hands out in front of
you and hold your
hands like the trunk of
Ganesha, the elephant
god.)
Dolphin Pose:
Dolphin
(On your hands-and-
knees, bend your
elbows, rest your
forearms on the
ground, with your
palms flat, lift up your
knees to straighten
your legs, and look
forward.)
Downhill Skier:
Downhill Skier
(Stand tall in Mountain
Pose with your feet
hip-width apart and
then bend your knees.
Rest your elbows
slightly above your
knees, clasp your
hands together, keep a
straight spine, and
look forward,
pretending you are
skiing down the
mountain.)
Downward-Facing Dog
Pose:
Dog, Bear, Wolf,
Tunnel, Roof,
Mountain, Mayan
Ruins, Pyramid,
Coyote, Sandcastle,
Tapir, Fox
(From a standing
position, bend down
and place your palms
flat on the ground.
Step your feet back to
create an upside-down
V shape with your
buttocks high in the
air. Straighten your
legs, relax your head
and neck, and look
down between your
legs.)
Eagle Pose:
Eagle, Koala
(Stand tall in Mountain
Pose, wrap one leg
around the other, bring
your bent arms out in
front of you, wrap your
arms together the
opposite way, and
slightly bend your
knees. Perch on a tree
like an eagle.)
Easy Pose:
Resting, Cloud,
Washing Machine
(twist upper body)
(Sit comfortably cross-
legged, and rest your
hands on your knees.)
Extended Child’s Pose:
Echidna, Turtle, Polar
Bear, Armadillo,
Porcupine
(Sit on your heels,
slowly bring your
forehead down to rest
in front of your knees,
place the palm of your
hands flat out in front
of you, and take a few
deep breaths.)
Extended Cat Pose:
Goanna, Tiger, Fox
(Come to all fours,
extend one leg out
behind you, and look
forward.)
Extended Mountain
Pose:
Giraffe, Saluting the
Sun, Fountain
(Stand tall in Mountain
Pose, look up, and
reach your arms up to
the sky.)
Extended Side Angle
Pose:
Sailboat
(From Triangle Pose,
bend your front leg,
rest your front elbow
on your thigh, and
reach your other arm
straight up high to the
sky. Look up. Repeat
on the other side.)
Flower Pose:
Flower, Anemone
(Come to sit on your
buttocks with a tall
spine, lift up your legs,
balance on your sitting
bones, touch the soles
of your feet together,
and weave your arms
under your legs.)
Gyan Mudra:
Badger, Fox, Raccoon
(Sit on your heels, with
both hands in A-Okay
sign over eyes to look
like the badger’s
eyes.)
Half Shoulder Stand:
Candle, Giraffe, Bat
(Lie on your back with
your knees bent, feet
flat on the floor, arms
resting alongside your
body, and chin tucked
in. On an exhale, push
your palms down and
lift your legs straight
up, making an L shape
with your body. Stay in
this position or
squeeze your belly and
raise your hips. Then,
bend your elbows and
place your palms on
your lower back for a
half shoulder stand.
Pretend your feet are
the flickering flames
and your legs are the
candlesticks.)
Happy Baby Pose:
Bear Cub, Bug, Beetle,
Otter, Pig, Ladybug,
Spider
(Lie on your back with
your chin tucked in,
hug your knees into
your chest, then grab
the outer part of your
feet with both of your
hands, and rock like a
happy baby.)
Hero Pose:
Owl, Rabbit,
Hedgehog, Bee, Bunny
Breath, Lion’s Breath,
Deer
(Come back to rest
upright on your heels,
and twist your upper
body like an owl. Turn
your upper body one
way and then the
other.)
Horse Stance:
Horse, Bench, Frilled-
Necked Lizard,
Cowboy, Weight Lifter,
Hockey Goalie,
Lobster, Frog
(Stand with your legs
apart, feet facing
slightly outwards,
bend your knees, and
stand firm like a
horse.)
Kneeling:
Fox, Seahorse,
Penguin, Bird, Squirrel
(Stand on your knees,
open your chest, look
up, and reach up to
the moon like a fox.)
Knees to Chest:
Riding a Bike, Running
(Lie on your back, with
your arms flat
alongside your body.
Bend your knees and
hug them close to your
chest. Then circle your
legs as if you are
riding a bicycle
upside-down.)
Legs up the Wall
Library books, Canyon
Wall, Bat, Candle
(Lie flat on your back
then slowly raise your
legs up straight
towards the sky,
making an L shape
with your body. Flex
your feet, keep your
legs together, spread
your arms out to either
side, and keep your
neck in a neutral
position. You could
rest your legs on a
wall instead.)
Locust Pose:
Shark, Scuba Diver,
Mermaid, Swimmer,
Stingray, Airplane,
Whale, Locust, Boat
(Lie on your tummy,
lift your chest and
shoulders up, look up,
clasp your hands back
behind you, and glide
through the water like
a shark.)
Lotus Mudra:
Hedgehog, Porcupine
(Sit on your heels,
stretch fingers out in
front of you, and place
heels of palms
together in mudra to
represent spines of
hedgehog.)
Lotus Pose:
Resting, Meditating
(Sit with a tall spine,
cross your legs, and
rest the palms of your
hands on your knees.
Relax and breathe.)
Lunge Pose:
Roadrunner, Iguana,
Runner, Motorbike, Car
(From Downward-
Facing Dog Pose, step
your right foot forward
to rest on the inside of
your right hand. Keep
a flat back, and open
your chest. Switch
sides.)
Mountain Pose:
Mountain, Cactus,
Helicopter (swinging
arms), Bird (flapping
arms), Penguin
(Stand tall with legs
hip-width apart, feet
facing forward, and
straighten your arms
alongside your body.)
Pigeon Pose:
Sea Gull, Blue Jay,
Stingray, Raven,
Pigeon, Dove, Quetzal
(From Downward-
Facing Dog Pose, bring
right knee to rest
behind right hand,
placing right foot
slightly inwards, and
perch like a bird.)
Plank Pose:
Surfboard, Bridge,
Ramp, Plank, Lizard,
Alligator, Crocodile,
Gecko, River
(Step back to balance
on your palms and on
your bent toes,
keeping your arms
straight and your back
long and flat. Pretend
to be an alligator
floating in the water.)
Puppy Pose
Puppy, Diving into a
pool
(From all-fours, take
your hands out in front
of you while lowering
your chest towards the
ground. Keep your
arms straight, with
your elbows raised off
the ground, but rest
your forehead between
your extended arms.
Let your spine curve
naturally.)
Reclining Butterfly
Pose:
Resting
(From lying on your
back, bend your legs
and bring the soles of
your feet together.
Take your arms out to
rest at your sides. Let
your whole body melt
into the ground and
take a few deep
breaths.)
Resting Pose or Do
Nothing Pose:
Sea Star, Star Gazing,
River, Making Snow
Angels, Sunbathing
(Lie on your back with
your arms and legs
stretched out. Breathe
and rest.)
Reverse Table Top
Pose:
Crab, Table, Bed,
Bridge, Slide (legs
extended)
(Come to sitting with
your palms flat behind
you and the soles of
your feet flat in front
of you. Lift your
buttocks to create a
table, then walk like a
crab.)
Seated Forward Bend:
Octopus, Clam,
Rowing, Sandwich,
Picnic Basket,
Suitcase, Calzone,
Pizza
(Come to sitting on
your buttocks, with
your legs straight out
in front of you. Bend
your torso forward
while keeping your
spine straight. Dangle
your arms in front of
you like the tentacles
of an octopus.)
Seated Twist:
Moose, Deer, Goat,
Bighorn Sheep
(Start in Staff Pose
with your body in an L
shape. Bend your right
knee and place your
right foot over the
other side of your left
knee. Check that your
spine is straight and
your right foot is flat
on the ground. Twist
your upper body to the
right. Take your left
elbow to your right
knee and your right
hand back behind
you.)
Shark Pose:
Shark, Swimming
(Lay flat on your
tummy, lift up your
shoulders, and clasp
your arms behind your
back.)
Staff Pose:
Train, Rowing a Boat,
Sledding, Bobsledder,
Driving a Bus
(Sit with a tall spine
with your legs straight
out in front of you. Use
your hands to mimic
the wheels of the train
going around and
around.)
Standing Forward
Bend:
Waterfall, Jellyfish,
Gorilla, Rag Doll,
Monkey, Elephant,
Diving, Bat, Ostrich,
Windmill (twist upper
body)
(From Mountain Pose,
bend your upper body,
reach for your toes,
and sway your arms
like a jellyfish.)
Squat Pose:
Duck, Monkey, Frog,
Ape
(Come down to a
squat, and waddle like
a duck.)
Table Top Pose:
Table, Bed, Bridge
(Come to an all-fours
position with your
fingers spread out and
palms flat on the
ground. Ensure that
your back and neck
are in a straight but
neutral position. Your
shoulders should be
over your wrists and
your hips should be
over your knees. The
tops of your feet are
flat on the ground.)
Three-Legged Dog
Pose:
Donkey, Dingo, Dog
(Step back to hands
and feet, like an
upside-down “V”, and
gently lift one leg up
at a time.)
Tortoise Pose:
Turtle, Clam, Bug
(Sit on your buttocks
with your knees bent
and your feet flat on
the floor. Then take
your feet out wide and
be sure you are sitting
with a tall, straight
spine. Slide your arms
under your knees and
place your hands flat
on the floor outside
your legs. Bend
forward, keeping your
back and neck
straight.)
Tree Pose:
Tree, Flamingo,
Cactus, Stork
(Stand on one leg,
bend your knee, place
the sole of your foot
on your inner thigh,
and balance. Sway like
a tree.)
Triangle Pose:
Sailboat, Stick Insect,
Windsurfing
(From a standing
position, step one foot
back, placing the foot
facing slightly
outwards, take your
arms up parallel to the
ground, bend at your
waist, tilt your upper
body, reach your front
hand to gently rest on
your shin, and reach
your other arm
straight up.)
Triangle Forward Bend
Wildebeest, Zebra,
Reindeer, Pyramid
(From Mountain Pose,
take your right foot
back, keeping your
ankle bent at a 30
degree angle. Place
your hands on your
hips, ensuring that
your back is flat and
that you are looking
straight ahead. Then
slowly bend forward
as if your hips are a
hinge, keeping a flat
back and a long neck.
Lastly, bring your
hands to your shins,
ankles, or the ground,
depending on what
feels comfortable, all
the while checking
that your spine is
straight.)
Upward-Facing Dog
Pose:
Sea Lion, Walrus
(Lay on your belly.
Place the palms of
your hands next to
your shoulders and
look up. Then
straighten your arms
and expand your
chest.)
Warrior 1 Pose:
Bighorn Sheep, Warrior
(Come to standing in
Mountain Pose. Step
one foot back, slightly
angling it outwards,
bend your front knee,
and bring your arms
straight up towards
the sky, and look up.)
Warrior 2 Pose:
Surfer, Archery,
Snowboarder,
Skateboarder, Hero
(From standing
position, step one foot
back, placing the foot
so that it is facing
slightly outwards. Take
your arms up in
parallel to the ground,
bend your front knee,
and look forward.)
Warrior 3 Pose:
Submarine, Scuba
Diver, Hand glider,
Bird, Airplane,
Swimmer, Skater,
Parrot
(Stand on one leg.
Extend the other leg
behind you. Bend your
torso forward and take
your arms out in front
of you to pretend that
you are gliding
through the water like
a submarine.)
Wide-Legged Forward
Bend:
Elephant, Gorilla, Bat,
Woodchopper
(From Mountain Pose,
step your feet out
wide, bend your upper
body, clasp your hands
together, and pretend
that your arms are the
trunk of an elephant.)