Guidelines for Yoga Postures

These guidelines are intended as a “refresher” for students who are already familiar with the postures.

This list below contains standing and inverted postures.  I’ll be updating the list with seated, kneeling, prone, and supine, postures.

We use these guidelines at Quantum Health and Yoga Lounge.

Mountain Pose

  • Balance lines for both feet parallel, under center of pelvic joints
  • Shins in, thighs out, thrust pelvis, tuck tummy, shoulders up, back, down (toward hips)

Downward Facing Dog

  • Legs same width as mountain pose
  • Press heals toward mat
  • Shins in, thighs out, thrust pelvis, tuck tummy, shoulders up, back, down (toward hips)

Three Legged Dog

 

  • Hips parallel to floor
  • Raised leg parallel to spine

Forward Lunge

 

  • Legs same width as mountain pose
  • Balance line of rear foot is perpendicular to floor
  • Rear leg, spine, neck (and arms if lifted) in same line (plane)
  • Thrust pelvis forward
  • Front knee over front ankle
  • Front shin perpendicular to floor
  • Front knee directly over front ankle

Twisted Forward Lunge

 

 

  • Maintain positions for forward lunge
  • Spine remains in line with rear leg (don’t bend at lumbar)

Crescent Lunge

 

 

  • Legs same width as mountain pose
  • Thrust pelvis forward
  • Shoulders over hips

Warrior I

 

 

  • Hips and shoulders parallel to front of mat (adjust legs as needed)
  • Legs as wide as (or wider) mountain pose
  • Front foot balance line straight forward
  • Rear foot balance line at 45 degree angle to front foot
  • Front shin perpendicular to floor
  • Front knee directly over front ankle
  • Shoulders over hips

Warrior II

 

 

  • Hips and shoulders parallel to side of mat
  • Extended balance line of front foot intersects back foot between heal and front of arch
  • Front shin perpendicular to floor
  • Front knee directly over front ankle
  • Shoulders over hips
  • Thrust pelvis forward

Warrior III

 

 

  • Hips and shoulders parallel to floor
  • Balance line of balancing foot straight forward
  • Body weight centered over balance line of standing leg
  • Arm position options:

o   Extended in front, in line with spine, hands clasped (“balancing stick”)

o   Prayer position at heart

o   Extend back, parallel with spine