Yoga Poses



  • Strengthens your back, leg, shoulder and arm muscles.
  • Stretches your hamstrings and out thighs.
  • Expands your chest, lungs and shoulders.
  • Improves your memory and concentration.
  • Improves your core awareness, posture, balance and coordination.
  • Tones and invigorates your whole body.
  • Builds core stregth in your torso, abdomen, spine and pelvic floor.
  • Quiets your mind, calms your nervous system and reduces anxiety.
  • Stimulates your abdominal organs and digestion.


  • High blood pressure.
  • Recent or chronic foot, ankle, knee, leg, or hip problems.
  • Recent or chronic lower back injuries.
  • If you are pregnant, support the pose with the hands on a chair or some other support.


  • For Beginners – If you find your balance is not steady, place one hand on a wall.
  • If coming forward to parallel with the floor is too vigorous, hinge forward only part way while keeping your upper body and lifted leg in one energetic line.
  • For more challenge, extend your arms forward with your arms in line with your head and neck. Hands can remain open, shoulder width apart, or you can interlace your fingers with index fingers pointing forward (Shiva mudra).
  • This pose can also transition directly out of Virabhadrasana I by slowing leaning forward onto the front foot and gradually lifting your back leg into the balance. Extra coordination and greater awareness to hip alignment is required.