Asanas and Alignments
Reboot Retreat 2024
1. Hanuman Asana
Hanumanasana, or Monkey Pose, is a yoga pose that requires flexibility, strength, and balance. The right alignment for Hanumanasana includes the following steps:
1. Begin in a low lunge position with one foot forward and one knee on the ground.
​
2. Slowly straighten the front leg, sliding the back leg back as far as comfortable.
3. Keep the front foot flexed and toes pointing upwards to protect the knee.
​
4. Square the hips and engage the core to maintain stability.
5. Keep the spine long and chest lifted, avoiding rounding the back.
6. Hinge forward at the hips, leading with the heart to deepen the stretch in the hamstrings.
7. Keep the shoulders relaxed and away from the ears.
8. Breathe deeply and hold the pose for several breaths, gradually working towards a deeper stretch over time.
9. To release, gently bend the front knee and come back to the starting position.
It is important to listen to your body and only go as deep into the pose as feels comfortable for you. Remember to breathe deeply and maintain proper alignment to avoid injury and experience the full benefits of the pose.
2. Parsva Bhuja Dandasana
Dragonfly Pose, also known as Parsva Bhuja Dandasana, is an advanced arm balance pose that requires a combination of strength, flexibility, and balance. Here are some alignment cues to help you practice this pose safely and effectively:
1. Begin in a seated position on the floor with your legs extended in front of you.
2. Bend your knees and place your hands on the floor beside your hips, fingers pointing forward.
3. Lift your hips off the floor and straighten your arms, bringing your torso parallel to the floor.
​
4. Shift your weight forward onto your hands and engage your core muscles.
5. Slowly start to straighten your legs, lifting them off the floor and extending them out to the sides.
6. Keep your legs straight and engaged, with your toes pointed.
7. Press firmly into your hands and engage your shoulder and arm muscles to support your body weight.
8. Keep your gaze forward and breathe deeply to maintain focus and stability in the pose.
9. To release from the pose, slowly lower your legs back to the floor and come back to a seated position.
Remember to listen to your body and only attempt Dragonfly Pose when you feel ready and have built up enough strength and flexibility in your arms, shoulders, and core. Practice this pose under the guidance of a qualified yoga instructor if you are new to arm balances or have any underlying health concerns.
3. Chakrasana
Chakrasana, also known as Wheel Pose or Upward Bow Pose, is an advanced backbend that requires strength, flexibility, and proper alignment to practice safely. Here are some alignment cues to help you practice Chakrasana with proper form:
1. Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart, close to your sitting bones.
​
2. Place your hands on the floor beside your head, fingers pointing towards your shoulders.
3. Press into your hands and feet to lift your hips off the floor, coming into a bridge pose position.
4. Straighten your arms and legs, lifting your chest towards the ceiling as you press into your hands and feet.
5. Keep your elbows parallel and engage your shoulder blades to support your upper body.
6. Press firmly into your hands and feet to lift your chest higher, creating a strong backbend.
7. Engage your core muscles to protect your lower back and maintain stability in the pose.
8. Keep your neck long and gaze towards the floor between your hands to avoid straining your neck.
9. Breathe deeply and hold the pose for several breaths before slowly lowering back down to the floor.
10. To release from the pose, tuck your chin to your chest and lower your body back down to the floor with control.
Remember to warm up your body properly before attempting Chakrasana and to practice under the guidance of a qualified yoga instructor if you are new to backbends or have any underlying health concerns. Listen to your body and only go as far into the pose as feels comfortable for you.
4. Natarajasana
Natarajasana, also known as Dancer's Pose, is a standing balance pose that requires strength, flexibility, and focus. Here are some alignment cues to help you practice Natarajasana with proper form:
1. Begin standing at the top of your mat with your feet hip-width apart.
2. Shift your weight onto your left foot and bend your right knee, bringing your right heel towards your right buttock.
3. Reach your right hand back and grasp the inside of your right foot or ankle.
4. Inhale as you lift your left arm overhead, reaching towards the ceiling.
5. Start to hinge forward at the hips, maintaining a straight spine as you kick your right foot into your hand.
6. Engage your core muscles to help stabilize your standing leg and maintain balance.
7. Continue to kick your right foot into your hand as you simultaneously lift your left arm and chest towards the ceiling.
8. Keep your gaze focused on a fixed point to help with balance.
9. Open your chest and heart towards the front of the room, creating a gentle backbend in your upper back.
10. Hold the pose for several breaths, then slowly release back to standing and switch sides.
Remember to practice Natarajasana mindfully, listening to your body and only going as deep into the pose as feels comfortable for you. If you have any knee or ankle injuries, be sure to modify the pose or seek guidance from a yoga instructor. Enjoy the balance and grace of Dancer's Pose as you flow through your practice.
5. Ushtrasana
Ustrasana, also known as Camel Pose, is a backbend that stretches the front of the body, opens the chest, and strengthens the back muscles. Here are some alignment cues to help you practice Ustrasana with proper form:
1. Start by kneeling on the mat with your knees hip-width apart and your thighs perpendicular to the floor.
2. Place your hands on your lower back, fingers pointing down, with your fingertips pointing towards your glutes.
3. Press your shins and the tops of your feet into the mat to stabilize your lower body.
4. Inhale as you lift your chest towards the ceiling, gently arching your back and engaging your core muscles.
5. Lean back slightly, keeping your hips aligned over your knees.
6. If comfortable, reach your hands back, one at a time, to grasp your heels with your fingers pointing towards your toes.
7. Press your hips forward as you lift your chest and heart towards the sky, creating a deep backbend.
8. Keep your neck in a neutral position or gently drop your head back, being mindful to protect your neck.
9. Engage your thighs and glutes to support your lower back and avoid overarching in the lumbar spine.
10. Hold the pose for several breaths, breathing deeply into the chest and abdomen.
11. To release, bring your hands back to your lower back, lift your chest, and slowly come back to an upright kneeling position.
Remember to listen to your body and modify the pose as needed. If you have any neck, back, or knee injuries, consult with a yoga instructor before practicing Ustrasana. Enjoy the heart-opening benefits of Camel Pose as you explore this backbend in your practice.
6. Pincha Mayurasana
Pincha Mayurasana, also known as Forearm Stand or Feathered Peacock Pose, is an advanced inversion pose that requires strength, balance, and flexibility. Here are some alignment cues to help
you practice Pincha Mayurasana with proper form:
1. Start in a kneeling position on your mat with your forearms on the mat, elbows shoulder-width apart, and fingers interlaced.
2. Place the crown of your head on the mat in front of your forearms, forming a triangle with your forearms and head.
3. Lift your hips up towards the ceiling, straightening your legs and coming into a Dolphin Pose position.
4. Walk your feet in towards your elbows as close as you can, keeping your hips lifted and core engaged.
5. Press down firmly through your forearms and lift your shoulders away from the floor to activate your upper body.
6. Engage your core muscles and start to lift one leg towards the ceiling, keeping the other foot on the floor for support.
7. Once you feel stable, slowly lift the other leg to join the first leg, coming into a straight-legged Forearm Stand position.
8. Keep your gaze between your forearms or slightly forward to help with balance.
9. Press through your forearms, engage your core, and lift your hips higher to straighten your legs and find length in the pose.
10. Hold the pose for several breaths, breathing deeply and maintaining stability.
11. To release, slowly lower one leg at a time back to the floor and come back to Dolphin Pose before resting in Child's Pose.
Remember to practice Pincha Mayurasana mindfully and with patience, as it is an advanced pose that may take time to build up strength and balance. If you are new to inversions or have any neck or shoulder injuries, practice under the guidance of a qualified yoga instructor. Enjoy the challenge and benefits of Forearm Stand as you progress in your practice.
7. Bakasana
Bakasana, also known as Crow Pose, is an arm balance pose that requires strength, balance, and core stability. Here are some alignment cues to help you practice Bakasana with proper form:
1. Start in a squatting position with your feet hip-width apart and your palms flat on the mat shoulder-width apart in front of you.
2. Spread your fingers wide and press firmly into the mat to create a strong foundation.
3. Bend your elbows slightly and bring your knees to the backs of your upper arms, just above the elbows.
4. Shift your weight forward into your hands as you engage your core muscles.
5. Lift your hips and lean forward, transferring more weight into your hands and lifting your feet off the mat.
6. Bring your big toes to touch and keep your gaze slightly forward to help with balance.
7. Engage your core and hug your knees towards your upper arms to create stability in the pose.
8. Keep your elbows slightly bent and press into the mat to support your weight.
9. Relax your neck and gaze slightly forward to maintain balance and avoid straining your neck.
10. Hold the pose for several breaths, breathing deeply and engaging your core muscles.
11. To release, gently lower your feet back to the mat and come back to a squatting position.
Remember to practice Bakasana mindfully, listening to your body and only going as far into the pose as feels comfortable for you. If you are new to arm balances or have any wrist or shoulder injuries, modify the pose or seek guidance from a qualified yoga instructor. Enjoy the challenge and strength-building benefits of Crow Pose as you explore arm balances in your practice.
8. Tittibasana
Tittibasana, also known as Firefly Pose, is an advanced arm balance pose that requires strength, flexibility, and core stability. Here are some alignment cues to help you practice Tittibasana with proper form:
1. Begin in a standing position at the top of your mat with your feet about hip-width apart.
2. Bend your knees and come into a forward fold, bringing your hands to the floor shoulder-width apart in front of you.
3. Walk your hands back between your legs, bending your elbows slightly and bringing your upper arms towards the backs of your knees.
4. Lift your hips and engage your core muscles as you lean forward, shifting your weight into your hands.
5. Press firmly into your hands and lift your hips higher, straightening your arms as much as possible.
6. Start to lift your feet off the floor, bringing your legs parallel to the ground.
7. Engage your inner thighs and core to help support your legs in the pose.
8. Keep your chest lifted and lengthen through your spine to avoid rounding in the back.
9. Point your toes and press through the balls of your feet to create energy and lift in the pose.
10. Hold the pose for several breaths, breathing deeply and maintaining stability.
11. To release, slowly lower your feet back to the floor and come back to a forward fold.
Remember to approach Tittibasana with patience and practice consistently to build the strength and flexibility needed for this challenging pose. Listen to your body and modify the pose as needed, and if you are new to arm balances or have any injuries, seek guidance from a qualified yoga instructor. Enjoy the strength and balance that Firefly Pose can bring to your practice.
9. Shirsasana
Shirshasana, also known as Headstand, is an advanced inversion pose that requires strength, balance, and proper alignment. Here are some alignment cues to help you practice Shirshasana with proper form:
1. Begin by kneeling on your mat with your forearms on the floor, elbows shoulder-width apart, and fingers interlaced.
2. Place the crown of your head on the mat in front of your interlaced fingers, forming a triangle with your forearms and head.
3. Lift your hips up towards the ceiling, straightening your legs and coming into a Dolphin Pose position.
4. Walk your feet in towards your elbows as close as you can, keeping your hips lifted and core engaged.
5. Lift one leg towards the ceiling, bending the knee and bringing it close to your chest.
6. Engage your core and press into your forearms as you slowly lift the other leg off the floor, straightening both legs towards the sky.
7. Engage your leg muscles and keep your inner thighs active to maintain balance and stability.
8. Press firmly into your forearms and lift your shoulders away from the floor to activate your upper body.
9. Keep your gaze between your forearms or slightly forward to help with balance.
10. Hold the pose for several breaths, breathing deeply and maintaining a strong core.
11. To release, slowly lower one leg at a time back to the floor and come back to Dolphin Pose before resting in Child's Pose.
Remember to practice Shirshasana mindfully and with caution, as it is an advanced inversion pose that may require time to build up strength and balance. If you are new to inversions or have any neck or shoulder injuries, practice under the guidance of a qualified yoga instructor. Enjoy the benefits of Headstand as you explore this challenging and rewarding pose in your practice.