Yoga-Renaissance

Adho Mukha SvanasanaDownward-Facing DogHamstrings, calves, shoulders, and backStart on hands and knees, lift hips, and stretch legs

TadasanaMountain PoseQuadriceps, hamstrings, and calvesStand tall with feet together and arms at sides

Virabhadrasana IWarrior I PoseHip flexors, quadriceps, and shouldersStep one foot back, bend front knee, and raise arms

Virabhadrasana IIWarrior II PoseGroin, hips, and shouldersStand with feet wide, turn one foot out, and stretch arms

UttanasanaForward Bend PoseHamstrings and lower backStand with feet hip-width apart, bend forward and touch the floor

BhujangasanaCobra PoseAbdominals, chest, and shouldersLie face down, press hands into the floor, and lift chest

Ardha MatsyendrasanaHalf Lord of the Fishes PoseSpine, shoulders, and hipsSit, twist body to one side with one leg bent

Salamba SarvangasanaShoulder StandShoulders, neck, and spineLie on back, lift legs and torso with support on shoulders

HalasanaPlow PoseShoulders, back, and hamstringsLie on back, lift legs over head and touch the floor

PaschimottanasanaSeated Forward Bend PoseHamstrings and lower backSit with legs extended, bend forward to touch feet

Ardha ChandrasanaHalf Moon PoseHamstrings, hips, and backFrom Triangle Pose, lift one leg and arm, balancing on the other leg

VrikshasanaTree PoseHips and legsStand on one leg, place the other foot on the inner thigh, and raise arms

BakasanaCrane PoseArms, shoulders, and coreFrom a squat position, place hands on the floor and lift legs

NavasanaBoat PoseAbs, hip flexors, and backSit on the floor, lift legs and torso into a V shape

BalasanaChild PoseHips, lower back, and shouldersSit on heels, extend arms forward, and lower forehead to the floor

Viparita KaraniLegs-Up-the-Wall PoseLegs, lower back, and hamstringsLie on back with legs extended up a wall

Chaturanga DandasanaFour-Limbed Staff PoseArms, shoulders, and coreFrom plank position, lower body with elbows bent

HalasanaPlow PoseShoulders, back, and hamstringsLie on back, lift legs over head and touch the floor

KakasanaCrow PoseArms, shoulders, and coreFrom a squat, place hands on the floor, lift feet, and balance

Ardha Baddha PadmottanasanaHalf Bound Lotus Forward Bend PoseHips, hamstrings, and backSit in bound lotus pose and fold forward

GarudasanaEagle PoseHips, shoulders, and legsStand on one leg, wrap the other leg around it, and extend arms

Eka Pada RajakapotasanaOne-Legged King Pigeon PoseHips, quadriceps, and backFrom downward dog, bring one leg forward and extend the other back

Uttitha TrikonasanaExtended Triangle PoseHamstrings, hips, and backStand with legs wide, extend arms, and bend to one side

Utthita ParsvakonasanaExtended Side Angle PoseHips, thighs, and backFrom Warrior II, bend front knee, place forearm on thigh, and extend top arm

Utthita Hasta PadangusthasanaExtended Hand-to-Big-Toe PoseHamstrings, hips, and lower backStand on one leg, extend the other leg forward and hold the toe

Parivrtta TrikonasanaRevolved Triangle PoseHips, hamstrings, and backFrom Triangle Pose, twist torso to one side and place hand on the floor

Parivrtta ParsvakonasanaRevolved Side Angle PoseHips, thighs, and backFrom Side Angle Pose, twist torso to one side and place hands together

MakarasanaCrocodile PoseHips, lower back, and shouldersLie on your stomach with arms extended in front and legs apart

TittibhasanaFirefly PoseArms, shoulders, and coreFrom a squat position, place hands on the floor, lift legs, and balance

ChakrasanaWheel PoseChest, shoulders, and backLie on back, place hands near shoulders, and lift hips and chest

Ardha Pincha MayurasanaDolphin PoseShoulders, arms, and legsStart on hands and knees, lift hips, and press forearms into the floor

Eka Pada BakasanaOne-Legged Crane PoseArms, shoulders, and coreFrom a squat position, place hands on the floor, lift one leg, and balance

KrounchasanaHeron PoseHamstrings, quadriceps, and backSit with one leg extended, bend the other leg, and extend arms forward to hold the foot

Chaturanga DandasanaFour-Limbed Staff PoseArms, shoulders, and coreFrom plank position, lower body with elbows bent

AnjaneyasanaLow Lunge PoseHip flexors, quadriceps, and backFrom a high lunge, lower back knee to the floor and lift torso

Prasarita PadottanasanaWide-Leg Forward Bend PoseHamstrings, lower back, and hipsStand with legs wide and fold forward

Baddha KonasanaBound Angle PoseHips, inner thighs, and lower backSit with soles of feet together and knees bent out to sides