My name is Kassandra Reinhardt and I'm an Ottawa-based yoga instructor on a mission to teach people how to practice yoga at home.

Whether you are an experienced yogi or a complete beginner, I’m so excited to share this resource with you and truly hope
that it helps you along your path. When I first started practicing yoga, I used to do it exclusively in gyms and
studios. This was a great way for me to learn new styles and discover different teachers, but it was also
inconvenient at times. By learning how to practice on my own, I developed the tools to reduce anxiety, gain
mental clarity, develop strength, connect to my intuition and create a deeper relationship with myself.

If this sounds like something you’d be interested in, the first step is learning some basic yoga poses
and understanding when they should be practiced. This is what I hope this ebook will do for you! To
compliment this booklet, I also offer free online classes, tutorials and sequences on my Youtube channel. I
recommend that you try a few of my free classes to get the hang of sequencing poses together and linking breath with
movement. Over time, it will become easier for you to do it on your own. If you would like to dive deeper, I also offer online courses and
workshops on my website at www.yogawithkassandra.com and will soon be offering custom made yoga programs.

I encourage you to stay in touch with me by visiting my website and letting me know how your journey goes. Once again, thank you for
your support and I wish you health and happiness.
 Yoga is a discipline which encompasses philosophy, meditation, breath control and physical practice. For the purpose of this booklet,
we will be focusing exclusively on the physical practice of yoga known as asana. In order to make this as simple as possible, I have broken
poses into six major families:
1. Reclined Poses
2. Seated Poses
3. Floor Poses
4. Standing Poses
5. Arm Balances
6. Inversions
Each of the poses in these major categories can be further defined into thirteen sub-categories:
1. Backbends 6. Hamstring Stretches 10. Side Bends
2. Balance Poses 7. Hip Openers 11. Shoulder Openers
3. Core Strengtheners 8. Lower Body Strengtheners 12. Twists
4. Forward Folds 9. Restorative Poses 13. Upper Body Strengtheners
5. Foundational Poses

These sub-categories highlight the intention and benefit of each pose so that you may identify the ones that suit your need. In addition,
I have highlighted when a specific pose is best practiced and whether it is a Beginner, Intermediate or Advanced asana. I’ve also created
some pre-made yoga sequences for you to try at home!

If you’re looking to find poses based on any of the classifications listed above, use the index at the end of this guide to make your
search that much easier.

Enjoy!
 Level: Beginner Level: Beginner Level: Beginner

Sub-Category: Hip Opener, Restorative Sub-Category: Hip Opener, Restorative Sub-Category: Twist, Restorative

Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up or Cool Best Practiced During: Cool Down
Down Down
Directions: Bring the soles of the feet to Directions: Start with both feet on the Directions: Drop knees over to the left and
touch and let the knees fall apart. Let the ground and draw the right knee in towards anchor your right shoulder down on the
arms relax alongside you and take deep the chest. Keep head and shoulders ground. Place a block under the knees for
breaths into the belly. relaxed and both hips leveled. Repeat on more support or wrap your right leg over
both sides. the left to intensify the pose. Repeat on
both sides.
 Level: Beginner Level: Beginner Level: Intermediate
Sub-Category: Backbend, Lower Body
Sub-Category: Restorative Sub-Category: Hip Opener, Restorative
Strengthener
Best Practiced During: Conditioning or Best Practiced During: Cool Down Best Practiced During: Warm Up or Cool
Cool Down Down

Directions: Place your feet and knees hip Directions: Keep your hips close to the Directions: Stack ankles over knees, hold
width distance apart, maintain length wall as you lift your legs up. They can be onto the big toes and keep your elbows to
through the lower back and lift your hips bent or straight. Relax the upper body and the inside of your legs. Draw the thighs
up. Relax your neck and shoulders and take deep belly breaths. down. Keep your tailbone down on the mat
press your feet firmly into the ground. and relax your head and shoulders.
 Level: Beginner Level: Beginner Level: Intermediate

Sub-Category: Hip Opener, Restorative Sub-Category: Backbend, Restorative Sub-Category: Restorative, Hamstring
Stretch
Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up or Cool
Down Down Down

Directions: Hook your right ankle over the Directions: Place a block or bolster Directions: Draw your left knee in towards
top of your left thigh. Keep both feet between the shoulder blades and under your chest and straighten the leg. Grab a
flexed and draw your left knee in towards your head. Let your arms fall to the sides hold of the thigh, calf or big toe, use a strap
your chest. Keep head and shoulders and relax your legs. Start with the lowest if needed. Keep both hips on the ground as
relaxed on the mat. Repeat on both sides. block level first and adjust if needed. you draw the left leg in and up. Repeat on
both sides.
 Level: Beginner
Sub-Category: Restorative
Best Practiced During: Cool Down
Directions: This pose is traditionally performed at the end of every yoga practice and serves as a way for the mind and body
to integrate the elements of the practice. It is an essential part of the Cool Down and helps deepen the mind body
connection. Extend your legs and arms out, turn your palms facing up and keep your facial muscles relaxed. Breathe and
enjoy. Stay in the pose as long as you’d like.
 Level: Beginner Level: Beginner Level: Intermediate

Sub-Category: Twist Sub-Category: Side Bend Sub-Category: Hip Opener

Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up Best Practiced During: Warm Up or Cool
Down Down
Directions: Cross your right ankle over Directions: Sit cross legged, set your right Directions: Sit up tall and cross one leg
your left thigh, keep the left knee bent. palm down and lift your left arm up and over the other until both knees are
Place right palm behind you and use your over, stretching the left side of your body. stacked. Sit up tall or move into a forward
left arm to hug your right knee in towards Relax your head and neck. Repeat on the fold. Repeat on the other side.
your chest. Keep the spine tall and other side.
straight. Repeat on the other side.
 Level: Intermediate Level: Beginner Level: Intermediate
Sub-Category: Hip Opener Sub-Category: Hip Opener Sub-Category: Hip Opener
Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up or Cool
Down Down Down
Directions: Sit up tall and and place your Directions: Sit cross legged and pick up Directions: Sit cross legged and place
right shin over your left so that your one ankle and gently place it into the inner both feet in the crease of the opposite hip.
ankles and knees are stacked. Stay here thigh crease. Sit up tall and repeat on Sit up tall and repeat on both sides.
or move into a forward fold. Repeat on both sides.
the other side.
 Level: Beginner Level: Beginner Level: Beginner

Sub-Category: Hip Opener, Forward Fold Sub-Category: Hamstring Stretch, Sub-Category: Hamstring Stretch, Forward
Forward Fold Fold

Best Practiced During: Cool Down Best Practiced During: Cool Down Best Practiced During: Cool Down

Directions: Place your legs in a diamond Directions: Right leg is straight, left knee Directions: Straighten your legs in front of
shape by bringing the soles of the feet to is bent with the sole of the left foot to the you, tip your pelvis forward and fold your
touch and letting the knees fall apart. inside of your right thigh. Draw the heart upper body over your legs. Focus on
Start to fold forward, sliding the forearms forward and move into your fold. Repeat reaching your heart forward and relaxing
under the shins if accessible. on the other side. the shoulders. Bend the knees slightly if
needed.
 Level: Intermediate Level: Advanced Level: Beginner

Sub-Category: Core Strengthener, Lower Sub-Category: Hip Opener, Backbend Sub-Category: Hip Opener, Forward Fold
Body Strengthener & Upper Body
Strengthener
Best Practiced During: Conditioning Best Practiced During: Conditioning or Best Practiced During: Warm Up or Cool
Cool Down Down
Directions: Keep knees bent or straight Directions: Starting in pigeon pose (p.17) Directions: Bring the soles of the feet
as you lift them off the ground, reaching on the right side, bend your left knee and together and let the knees fall apart. Keep
your arms forward and lifting your chest grab ahold of your foot. Keep your chest your heels close to your pelvis. Choose to
up towards the sky. Relax your shoulders lifted and only lean your head back if it’s stay sitting up tall or move into a forward
and keep your abdominals engaged. comfortable for your neck. Repeat on both fold.
sides.
 Level: Beginner Level: Beginner Level: Beginner

Sub-Category: Restorative Sub-Category: Hamstring Stretch, Hip Sub-Category: Foundational Pose,

Opener, Forward Fold Hamstring Stretch, Core Strengthener
Best Practiced During: Warm Up or Cool Best Practiced During: Cool Down Best Practiced During: Warm Up or Cool
Down Down

Directions: Sit on your shins with your Directions: Open your legs and flex your Directions: Sit up tall with your legs straight
hips in between your ankles. Sit up tall feet so the toes point up towards the sky. out in front of you. Use your arms to press
and breathe deeply. Be cautious with this Stay sitting up tall or move into a forward into the ground on either side of you with
pose if you have sensitive knees. fold. Bend your knees slightly if you have your chest lifted. Tuck the chin in slightly to
tight hamstrings. keep the back of the neck long.
 Level: Intermediate Level: Intermediate

Sub-Category: Hamstring Stretch Sub-Category: Twist, Shoulder Opener

Best Practiced During: Cool Down Best Practiced During: Warm Up or Cool Down

Directions: Sit with your left knee bent and extend your Directions: From a sitting pose, straighten your right leg
right leg up. Hold onto your calf, ankle or foot or use a and bend your left with the sole of your left foot down on
strap if needed. Keep the spine lifted and relax your the floor. Reach your left arm in front of your shin while
shoulders. Repeat on both sides. reaching your right arm behind your back to clasp hands in
a bind. Repeat on the other side.
 Level: Intermediate Level: Intermediate Level: Intermediate

Sub-Category: Hip Opener, Restorative Sub-Category: Core Strengthener, Upper Sub-Category: Core Strengthener, Upper
Body Strengthener Body Strengthener
Best Practiced During: Cool Down Best Practiced During: Warm Up or Best Practiced During: Warm Up or
Conditioning Conditioning
Directions: From your hands and knees, Directions: Place your palms under your Directions: From plank pose (p.17), bring
bring your right knee behind your right shoulders while keeping your fingers your shoulders a few inches past your
wrist and extend your left leg back. spreading and abdominals engaged. wrists and stay high on your toes. Start to
Keep both hips leveled and stay up tall Keep your legs active and form a long line bend the elbows at a 90 degree angle,
with your palms on the ground or go from the crown of your head to your heels. elbows over wrists. Keep your elbows
deeper by lowering into a forward fold. Your knees can be on or off the mat. hugging in towards your body and
Repeat on both sides. breathe.
 Level: Beginner Level: Intermediate Level: Intermediate

Sub-Category: Backbend, Restorative Sub-Category: Backbend Sub-Category: Backbend, Upper Body

Strengthener
Best Practiced During: Warm Up or Cool Best Practiced During: Cool Down Best Practiced During: Warm Up or Cool
Down Down
Directions: Place your forearms on the Directions: From sphinx pose, press your Directions: Lie on your belly and interlace
ground shoulder width distance apart. palms into the mat and straighten your your knuckles behind your lower back with
Relax your shoulders away from your arms without locking your elbows. Keep your feet hip width distance apart. Lift
ears and lift your chest. Keep your pelvis your tailbone lengthening towards your head, chest and legs off of the mat.
grounded on the mat with your tailbone heels and soften the shoulders. Squeeze your shoulderblades behind your
lengthening towards your heels. back and engage your inner thighs.
 Level: Beginner Level: Intermediate Level: Intermediate
Sub-Category: Backbend, Upper Body Sub-Category: Backbend, Upper Body Sub-Category: Backbend, Upper Body
Strengthener Strengthener Strengthener

Best Practiced During: Warm Up or Best Practiced During: Warm Up or Best Practiced During: Conditioning or
Conditioning Conditioning Cool Down
Directions: Place your palms under your Directions: Place your palms under your Directions: Hold your ankles as you lift
shoulders and press into the mat to lift shoulders and straighten your arms to lift your knees and chest off of the ground.
your upper body off the ground. Keep your your hips off of the mat. Keep your chest Keep your knees hip width distance apart
shoulders relaxed and hug your elbows in lifted as you relax your shoulders down. and relax your shoulders. Tuck the chin in
towards your chest. Engage your legs and Engage your legs and press the tops of slightly to keep the back of the neck long
keep your hips on the mat. your feet into the mat. and take deep breaths.
 Level: Beginner Level: Beginner Level: Beginner
Sub-Category: Hip Opener, Restorative Sub-Category: Shoulder Opener, Sub-Category: Shoulder Opener, Twist,
Restorative Restorative

Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up or Cool
Down Down Down
Directions: Bring your big toes to touch Directions: Keep your hips over your Directions: Keep your hips over your knees
and keep your knees hip or shoulder knees as you walk your palms out, and swing your right arm under to drop
width distance apart. Let your hips lower allowing your head and chest to drop your right shoulder and right ear onto the
towards your heels. Walk your palms out down towards the mat. Use a block if the mat. Press your left palm into the mat to
in front of you as you relax your head and floor is too far away. twist deeper. Repeat on both sides.
chest down onto the mat or a block.
 Level: Beginner Level: Beginner Level: Intermediate

Sub-Category: Side bend Sub-Category: Hamstring Stretch, Sub-Category: Hip Opener

Forward Fold
Best Practiced During: Warm Up Best Practiced During: Warm Up, Best Practiced During: Warm Up,
Conditioning or Cool Down Conditioning or Cool Down
Directions: Stand on your shins with your Directions: From a low lunge (p.24) Directions: Bring your feet hip width
right knee bent and stacked under your straighten your right leg and align your left distance apart, toes slightly pointing out
right hip. Straighten your left leg and slide knee under your hip. Keep your fingertips and squat down. Place your palms at your
your left palm down your leg as you lift on your hips, a block or the ground. Move heart and use your elbows to press the
your right arm up and over. Repeat on into a forward fold and keep reaching your knees open. Keep the spine long and
the other side. heart forward. breathe.
 Level: Beginner Level: Beginner Level: Intermediate

Sub-Category: Shoulder Opener Sub-Category: Backbend, Shoulder Sub-Category: Core Strengthener, Upper
Opener Body Strengthener

Best Practiced During: Warm Up Best Practiced During: Warm Up Best Practiced During: Warm Up or
Conditioning
Directions: Round your spine, bring chin Directions: Squeeze your shoulder blades Directions: Bring your forearms down on
to chest and curl tailbone down. Create behind your back, curl your tailbone up the mat shoulder width distance apart.
space between your shoulder blades. and drop the belly. Keep your elbows Keep your legs engaged and hips off the
Exhale deeply as you hug your lower straight as you reach your heart forward. mat. Create one long line from the crown
abdominals in and press your palms into of your head all the way into your heels.
the mat. Knees can be on or off the ground.
 Level: Intermediate Level: Intermediate Level: Beginner

Sub-Category: Core Strengthener Sub-Category: Core Strengthener Sub-Category: Backbend

Best Practiced During: Warm Up or Best Practiced During: Warm Up or Best Practiced During: Cool Down
Conditioning Conditioning

Directions: Align your right wrist under Directions: Place your palms under your Directions: Stand on your shins with your
your right shoulder. Keep both legs shoulders and keep your legs straight. knees hip width distance apart. Brace your
straight and stacked one over the other, Press the feet into the mat and lift your lower back with your palms, lift your chest
reach your left arm up towards the sky. legs and hips up high. Keep your chin up towards the sky and come into your
Lift your hips up high and repeat on the tucked in towards your chest or lean your backbend. Keep the elbows hugging in
other side. head back slightly if it feels comfortable towards each other and focus on lifting the
for you neck. heart rather than leaning back.
 Level: Beginner Level: Intermediate Level: Intermediate

Sub-Category: Hip Opener Sub-Category: Core Strengthener Sub-Category: Hip Opener, Restorative
Best Practiced During: Warm Up, Best Practiced During: Warm Up or Best Practiced During: Cool Down
Conditioning or Cool Down Conditioning
Directions: Step your right foot forward at Directions: From your plank pose (p.17), Directions: Step your right foot forward
the top of the mat, making sure your right round your upper back and bring your aligned to the right edge of your mat.
knee does not go past your ankle. Let right knee in towards your chest, maybe Place both palms to the inside of your
your hips sink down while maintaining touching knee to nose. Hold for a few right leg. Hug your right knee in towards
length through the lower back. Lift both breaths. Keep your hips low and repeat on your upper arm, let your hips sink down
arms up towards the sky and repeat on both sides. low and stay on your palms or forearms.
both sides. Repeat on both sides.
 Level: Beginner Level: Beginner Level: Beginner

Sub-Category: Foundational Pose Sub-Category: Side Bend Sub-Category: Hip Opener, Balance Pose

Best Practiced During: Warm Up, Best Practiced During: Warm Up or Cool Best Practiced During: Warm Up,
Conditioning or Cool Down Down Conditioning or Cool Down

Directions: Stand up tall, big toes touching Directions: Standing tall with your feet hip Directions: Stand tall on your right leg as
and heels an inch or two apart. Lengthen width distance apart, place your right palm you hug your left knee in towards your
the tailbone down towards the earth, on your waist and lift your left arm up and chest. Draw the tailbone down and lift
engage your abdominals and lift your over. Stretch the left side of your body by your chest up high. Repeat on both sides.
chest. Relax your shoulders, turn your pressing your hips out. Repeat on both
palms out and keep the back of the neck sides.
long.
 Level: Beginner Level: Beginner Level: Intermediate
Sub-Category: Hip Opener, Lower Body Sub-Category: Hip Opener, Lower Body Sub-Category: Balance Pose, Lower Body
Strengthener, Upper Body Strengthener Strengthener, Upper Body Strengthener Strengthener, Upper Body Strengthener

Best Practiced During: Warm Up or Best Practiced During: Warm Up or Best Practiced During: Conditioning
Conditioning Conditioning
Directions: Bend your right knee and keep Directions: Bend your right knee and keep Directions: Balance on your right leg as
your left leg straight with your left foot flat your left leg straight with your left foot flat you lift your left leg up, keeping your left
on the ground at a 45 degree angle. Align on the ground parallel to the short edge of hip rolling down so that your left toes point
your right heel with your left heel and keep your mat. Reach both arms out aligning down. Reach your arms to the sides or up
both hips facing towards the front of the shoulders over hips. Both hips face the along your ears. Keep the back of the neck
mat. Lift your arms up high, maybe long edge of your mat. Repeat on both long and don’t let your heart go lower than
bringing the palms to touch and repeat on sides. your hips. Repeat on both sides.
both sides.
 Level: Beginner Level: Beginner Level: Beginner
Sub-Category: Hip Opener, Lower Body Sub-Category: Hip Opener, Side Bend, Sub-Category: Hip Opener, Side Bend,
Strengthener, Upper Body Strengthener Lower Body Strengthener, Upper Body Lower Body Strengthener, Upper Body
Strengthener Strengthener
Best Practiced During: Warm Up or Best Practiced During: Conditioning Best Practiced During: Conditioning
Conditioning
Directions: Bend your right knee without Directions: From Warrior 2 with your right Directions: From Warrior 2 with your right
letting it go past the right ankle. Left left is knee bent, drop your right forearm over knee bent, slide your left arm down your
straight or slightly bent. Keep the feet hip your thigh and reach your left arm up with left leg and reach your right arm up and
width distance apart and lift both arms up the bicep along the ear. Keep the chest over to get a side bend through the right
high. Both hips face the front of the mat lifted and repeat on both sides. side of your body. Repeat on both sides.
and repeat on both sides.
 Level: Beginner Level: Beginner Level: Intermediate
Sub-Category: Hamstring Stretch, Side Sub-Category: Hamstring Stretch, Lower Sub-Category: Hamstring Stretch, Lower
Bend, Lower Body Strengthener Body Strengthener, Forward Fold Body Strengthener, Twist
Best Practiced During: Conditioning Best Practiced During: Conditioning Best Practiced During: Conditioning

Directions: Step your right foot back 3 or Directions: Step your right foot back 3 or 4 Directions: Step your right foot back 3 or 4
4 feet and turn your heel parallel to the feet and turn your heel at a 45 degree feet and turn your heel at a 45 degree
short edge of your mat. Keep both sides angle. Keep both hips facing towards the angle. Twist your upper body so that your
of the ribs long as you lower your chest front of the mat and move into a forward right arm reaches over towards your left
towards your left leg. Bring your palm on fold. Repeat on both sides. leg and drops on a block or on your shin.
a block or on your shin, lift your right arm Reach your left arm up towards the sky.
up overhead. Repeat on both sides. Repeat on both sides.
 Level: Beginner Level: Beginner Level: Intermediate

Sub-Category: Lower Body Strengthener Sub-Category: Upper Body Strengthener, Sub-Category: Balance Pose, Shoulder
Lower Body Strengthener, Hip Opener Opener
Best Practiced During: Warm Up or Best Practiced During: Conditioning Best Practiced During: Conditioning
Conditioning
Directions: Bring your big toes to touch Directions: Step your feet 3 or 4 feet apart Directions: Bend both knees and cross
and your heels an inch or two apart. with your heels turning in and toes your right thigh over your left, maybe
Bend your knees and sink your hips pointing out. Bend your knees and sink hooking the toes behind. Lift your chest,
down low, tailbone lengthening down. Lift your hips, tailbone lengthening down bend your elbows and swing your right arm
your chest high and raise your arms up. towards the earth. Interlace your fingers, under your left, maybe crossing the wrists.
Shoulders are relaxed. Hold and breathe. flip your palms up and lift your arms Repeat on both sides.
overhead. Hold and breathe.
 Level: Intermediate Level: Intermediate Level: Intermediate

Sub-Category: Lower Body Strengthener, Sub-Category: Backbend, Balance Pose, Sub-Category: Balance Pose, Hamstring
Hamstring Stretch, Forward Fold Hamstring Stretch Stretch, Hip Opener
Best Practiced During: Conditioning Best Practiced During: Conditioning Best Practiced During: Conditioning

Directions: Balance on your right leg as Directions: Stand tall on your right leg and Directions: Standing tall on your left leg,
you lift your left leg up as high as you hold your left ankle with your left palm. grab a hold of your big right toe with your
can, letting your chest drop down. Place Start to kick your left foot into your hand right hand. Extend the right leg out and
your palms on the floor or on a block. as you lift your knee up high. Keep the reach your left arm out for balance. Bend
Relax your neck and breathe. Repeat on chest lifted and keep your left knee in line your knees if needed and repeat on both
both sides. with your hip. Reach your right arm out for sides.
balance and repeat on both sides.
 Level: Intermediate Level: Intermediate Level: Advanced

Sub-Category: Balance Pose, Lower Sub-Category: Backbend, Balance Pose, Sub-Category: Balance Pose, Hamstring
Body Strengthener, Hip Opener Hip Opener, Lower Body Strengthener Stretch, Hip Opener, Shoulder Opener

Best Practiced During: Conditioning Best Practiced During: Conditioning Best Practiced During: Conditioning

Directions: From Warrior II (p.27), Directions: From half moon, start to bend Directions: Standing tall on your left leg,
transfer the weight into your front right leg your left knee and grab hold of the ankle bind your arms around your right leg as
and lift the back leg up, stacking your left with your left hand. Lift your left knee up you straighten your knee and engage your
hip over your right. Keep your right palm high and reach your head towards your core. Keep shoulders relaxed and repeat
down on the mat as you extend your left heel, coming into a backbend. Repeat on on both sides.
arm up towards the sky. Repeat on both both sides.
sides.
 Level: Beginner Level: Beginner Level: Beginner
Sub-Category: Lower Body Strengthener, Sub-Category: Upper Body Strengthener, Sub-Category: Hamstring Stretch,
Upper Body Strengthener Hamstring Stretch Forward Fold
Best Practiced During: Warm Up or Best Practiced During: Warm Up or Best Practiced During: Warm Up,
Conditioning Conditioning Conditioning or Cool Down
Directions: Place your feet slightly wider Directions: From your standing forward Directions: Standing tall with your feet
than hip width distance apart, bend the fold (p.34), place your palms either on slightly wider than hip width distance
knees and sink your hips. Keep your chest your shins or fingertips on the mat as you apart, hinge at the hips and fold forward.
parallel towards the floor, shoulders lift your upper body halfway. Straighten Grab the big toes with your fingers and
relaxed and arms reaching forward. and legnthen your spine as you relax your bend your elbows as you draw your chest
shoulders away from the ears and hug and head down towards the floor. Relax
your belly towards your spine. your neck and breathe.
 Level: Beginner Level: Beginner Level: Beginner
Sub-Category: Balance Pose, Hip Opener Sub-Category: Hamstring Stretch, Sub-Category: Hamstring Stretch, Hip
Forward Fold Opener, Forward Fold
Best Practiced During: Conditioning Best Practiced During: Warm Up, Best Practiced During: Warm Up,
Conditioning or Cool Down Conditioning or Cool Down
Directions: Stand tall on your left leg and Directions: Bring your big toes together Directions: Step your feet 3 or 4 feet apart
externally rotate your right hip to place and your heels an inch or two apart and with both feet parallel to the short edges
your foot to the inside of your left thigh. hinge at the hips to fold forward. Bend of your mat. Hinge at the hips and fold
Find your balance and keep your hands at your knees if needed and relax your head forward, placing your palms on the ground
heart center or reach your arms up. and neck. or on a block. Relax your head and neck.
Repeat on both sides.
 Level: Intermediate Level: Intermediate Level: Intermediate
Sub-Category: Balance Pose, Core Sub-Category: Balance Pose, Core Sub-Category: Core Strengthener, Hip
Strengthener, Upper Body Strengthener Strengthener, Upper Body Strengthener, Opener
Twist
Best Practiced During: Conditioning Best Practiced During: Conditioning Best Practiced During: Conditioning

Directions: Come down into a yogi squat Directions: Come down into a yogi squat Directions: Sit in a cross legged or lotus
(p.21) and place your palms down on the (p.21) and twist your upper body so that pose (p.11). Place your palms down on the
mat shoulder width distance apart. Lift you place your palms down to the outside ground and press into the floor to lift
your hips up and place your knees of your right thigh. Lean forward and bend yourself up. Use blocks under the palms
behind your arms towards your armpits. your elbows as you lift your legs and feet for extra support.
Rock your weight forward as you lift your off of the mat.Both knees stack over your
feet off the mat and squeeze them in left upper arm. Repeat on both sides.
towards the midline.
 Level: Intermediate Level: Intermediate Level: Intermediate

Sub-Category: Balance Pose, Core Sub-Category: Balance Pose, Core Sub-Category: Balance Pose, Core
Strengthener, Upper Body Strengthener, Strengthener, Upper Body Strengthener, Strengthener, Upper Body Strengthener,
Hip Opener Hip Opener Hip Opener, Hamstring Stretch

Best Practiced During: Conditioning Best Practiced During: Conditioning Best Practiced During: Conditioning

Directions: Wrap your right leg over your Directions: From chair pose (p.30), cross Directions: From your yogi squat (p.21),
right arm as high as you can. Place both your right ankle over your left thigh. Hook place your palms behind your heels. Drop
palms down onto the mat and rock your your right elbow to the inside of your right your hips and put your weight into your
weight forward to lift your hips off of the foot and keep it there as you lower your palms as you lift and straighten your legs
mat and hook your ankles. Keep both palms down onto the mat. Rock your out.
legs straight and elbows bent. Repeat on weight forward and press your right foot
both sides. into your upper arm as you lift your left leg
off the mat. Repeat on both sides.
 Level: Advanced Level: Advanced Level: Advanced
Sub-Category: Balance Pose, Core Sub-Category: Balance Pose, Core Sub-Category: Balance Pose, Core
Strengthener, Upper Body Strengthener, Strengthener, Upper Body Strengthener, Strengthener, Upper Body Strengthener,
Twist Hip Opener Hip Opener

Best Practiced During: Conditioning Best Practiced During: Conditioning Best Practiced During: Conditioning

Directions: From plank pose (p.17), bring Directions: From plank pose (p.17), bring Directions: From chair pose (p.30), cross
your left knee towards your right elbow. your right knee towards your right elbow. your right ankle over your left thigh. Start to
Bend both elbows and lean forward as Bend both elbows and lean forward as bend your left leg until your palms come
you lift and extend both legs off the mat. you lift and extend both legs off the mat. down on the mat shoulder width distance
Repeat on both sides. Repeat on both sides. apart. Place your right shin on your upper
arms and hook your right toes around your
bicep. Lean forward and float your left leg
off the mat. Repeat on both sides.
 Level: Advanced

Sub-Category: Balance Pose, Core Strengthener, Upper Body Strengthener

Best Practiced During: Conditioning

Directions: Come onto your hands and knees and flip your palms so your fingers point towards your knees. Walk your
palms back and bend your elbows at a 90 degree angle so your elbows are under your hips. Keep your palms close to
each other. Start straightening your legs, rock your weight forward, press your palms into the ground firmly and lift your
legs up.
 Level: Beginner Level: Intermediate Level: Intermediate

Sub-Category: Upper Body Strengthener, Sub-Category: Upper Body Strengthener, Sub-Category: Upper Body Strengthener,
Hamstring Stretch Backbend Hamstring Stretch

Best Practiced During: Warm Up or Best Practiced During: Conditioning Best Practiced During: Warm Up or
Conditioning Conditioning
Directions: Place your palms shoulder Directions: From downward dog, lift and Directions: From your hands and knees,
width distance apart and your feet hip bend your right knee and drop your right drop your forearms down on the mat a little
width distance apart. Lift your hips up toes behind you. Lift your right arm off the narrower than shoulder width distance
towards the sky and bend your knees if ground and reach it up and back. Press apart. Curl your toes under and lift your
needed. Press your chest towards your your hips up high towards the sky and hips up towards the sky. Keep your feet hip
thighs and relax your neck. Hug your drop your head back if it’s comfortable for width distance apart and keep your head
belly towards your spine and breathe. your neck. Repeat on both sides. off the ground. Press your chest towards
your thighs and breathe.
 Level: Beginner Level: Intermediate Level: Intermediate

Sub-Category: Restorative Sub-Category: Restorative Sub-Category: Upper Body Strengthener,

Backbend
Best Practiced During: Cool Down Best Practiced During: Cool Down Best Practiced During: Conditioning

Directions: Lying down on your back, lift Directions: From shoulder stand, drop Directions: Place your feet and knees hip
your hips up high and support your lower your legs and feet behind your head. width distance apart and place your palms
back with your palms. Straighten your Relax the neck and shoulders and use next to your ears with your fingers pointing
legs and align them with your hips. Relax your palms to support your lower back or towards your heels. Straighten your arms
your head and neck. let your arms relax down. and press into your feet to lift the hips up
high. Relax your neck and keep squeezing
your elbows and knees in.
 Level: Intermediate Level: Intermediate Level: Advanced
Sub-Category: Balance Pose, Core Strengthener Sub-Category: Balance Pose, Core Sub-Category: Upper Body Strengthener,
Strengthener Balance Pose, Core Strengthener
Best Practiced During: Conditioning Best Practiced During: Conditioning Best Practiced During: Conditioning
Directions: Place your forearms on the ground and Directions: Place your palms down on the Directions: From downward dog, lift your right leg
interlace your fingers. Place the top of your head ground, stacked under the elbows at a ninety up towards the sky and kick or float both legs up.
in between your forearms, curl your toes under degree angle. Keep your hands shoulder width Stack your pelvis over your shoulders and press
and straighten your legs. Kick or float your legs up distance apart. Kick or float your legs up your palms firmly into the ground. Lengthen your
towards the sky to stack hips over shoulders. towards the sky to stack hips over shoulders. tailbone towards your heels and hug your lower
There should be very little weight on your head There should be very little weight on your head abdominals in to hold your balance.
and neck, most of the weight is in your forearms. and neck, most of the weight is in your palms.
 Level: Advanced Level: Advanced

Sub-Category: Upper Body Strengthener, Balance Pose, Core Sub-Category: Upper Body Strengthener, Balance Pose,
Strengthener Core Strengthener, Backbend
Best Practiced During: Conditioning Best Practiced During: Conditioning
Directions: From dolphin pose, kick or float your legs up so that Directions: From your forearm stand, start to bend your knees
your pelvis is over your shoulders and your shoulders are over and come into a backbend as you lift your head and chest and
your elbows. Keep your head off the mat, press your forearms drop your toes towards your head.
into the ground and straighten both legs.
 From your hands and knees, come into a low Sit and extend your legs out to take head to
Take child’s pose for 2-3 minutes.
lunge and hold for 5-10 breaths on each side. knee pose for 1-2 minutes on each side.

Bend your knees and fold into turtle pose. Stay for Lie back on two blocks or a bolster and enjoy
Come into legs up the wall for 3-5 minutes.
2-3 minutes. supported fish pose for 3-5 minutes.
 Yoga For Toned Arms

Start in downward dog for 5-10 Come forward into plank pose and Bend your elbows and lower into four Lift up into upward dog for 3-5
breaths. hold for 3-5 breaths. limbed staff pose. Hold for 3-5 breaths. Repeat the first four
breaths. poses for a few more cycles.

With your forearms on the ground, Lower your hips in forearm plank for Set your hips down and hold sphinx Clasp your hands and take locust
hold dolphin pose for 5-10 breaths. about a minute. pose for 2-3 minutes. pose for 3-5 breaths.
 Hold plank pose for 10 breaths Turn over into side plank for 5 breaths and Hug your knee in towards the chest for 3-5
transition back through plank to do the same on breaths on each side.
the other side for 5 breaths.

Take reverse plank for 3-5 breaths. Bring the knees to the upper arms and hold Place the knees on one upper arm and hold for
crow pose for about 5 breaths. 3-5 breaths. Repeat on both sides.
 Step one foot back into warrior II and hold for 5 Reach your arms into extended side angle for 5
Start in chair pose and hold for 5 breaths.
breaths. breaths.

Bend your knee and grab hold of the ankle in

Drop your right fingertips down and lift into half Bend your knees and lower into bear pose for 5
sugarcane pose for 3-5 breaths. Repeat the first
moon for 3-5 breaths. breaths.
five poses on the second side.
Start in lizard pose and hold for 5-10 breaths on Move into pigeon pose and hold for a few Come onto your back and take happy baby
each side. minutes on each side. for 5-10 breaths.

Bring the soles of the feet to touch in reclined

Hug one knee in towards your chest and hold for
bound angle and settle into the pose for 2-3
1-2 minutes.
minutes.
Start in standing knee to chest pose for 3 breaths Bend your knees and lower into yogi squat Take a seated twist for 5 breaths on each side,
on each side. for 5-10 breaths. starting with the right side first

Lay down and take reclined pigeon for 1-2 minutes Come into a laying spinal twist for 1-2 minutes on
on each side, starting with the right side first. each side, starting with the right side first.
Start in a standing side bend for 2-3 breaths on Step both feet apart and bend your knees into Straighten your legs and fold forward for 5-10
each side. temple pose. Hold for 3-5 breaths. breaths.

Twist into revolved triangle for 3-5 breaths on Bring your forearms on the ground and hold
Take a camel backbend for 3-5 breaths.
each side. headstand for 5-10 breaths.
Enjoy a seated meditation in lotus for 2-3 Take tree pose for 5-10 breaths on each Transition into eagle pose for 3-5 breaths on
minutes. side. each side.

Kick up into handstand on or off the wall and

Come into wheel pose for 5 breaths.
hold for 5-10 breaths.
Beginner...................................................................3, 5, 6, 7, 8, 10, 11, 12, 13, 14, 18, 19, 20, 21, 22, 23, 24, 26, 27, 28, 29, 30, 33, 34, 41, 42
Intermediate.....................................................................3, 6, 7, 10, 11, 13, 15, 17, 18, 19, 21, 22, 23, 24, 27, 29, 30, 31, 32, 36, 37, 41, 42, 43
Advanced...........................................................................................................................................................................3, 13, 32, 38, 39, 43, 44

Backbend...............................................................................................................................................6, 7, 13, 18, 19, 22, 23, 31, 32, 41, 42, 44
Balance Pose.....................................................................................................................................26, 27, 30, 31, 32, 34, 36, 37, 38, 39, 43, 44
Core Strengthener.............................................................................................................................13, 14, 17, 22, 23, 24, 36, 37, 38, 39, 43, 44
Forward Fold..............................................................................................................................................................12, 13, 14, 21, 29, 31, 33, 34
Foundational Pose.........................................................................................................................................................................................14, 26
Hamstring Stretch................................................................................................................................7, 12, 14, 15, 21, 29, 31, 32, 33, 34, 37, 41
Hip Opener...................................................................................5, 6, 7, 10, 11, 12, 13, 14, 17, 20, 21, 24, 26, 27, 28, 30, 31, 32, 34, 36, 37, 38
Lower Body Strengthener......................................................................................................................................6, 13, 27, 28, 29, 30, 31, 32, 33
Restorative.........................................................................................................................................................3, 5, 6, 7, 8, 14, 17, 18, 20, 24, 42
Shoulder Opener..........................................................................................................................................................................15, 20, 22, 30, 32
Side Bend..........................................................................................................................................................................................10, 26, 28, 29
Twist.............................................................................................................................................................................5, 10, 15, 20, 29, 36, 38, 52
Upper Body Strengthener....................................................................................13, 17, 18, 19, 22, 27, 28, 30, 33, 36, 37, 38, 39, 41, 42, 43, 44

Warm Up................................................................................5, 6, 7, 10, 11, 13, 14, 15, 17, 18, 19, 20, 21, 22, 23, 24, 26, 27, 28, 30, 33, 34, 41
Conditioning...........................................................6, 13, 17, 19, 21, 22, 23, 24, 26, 27, 28, 29, 30, 31, 32, 33, 34, 36, 37, 38, 39, 41, 42, 43, 44
Cool Down...........................................................................................5, 6, 7, 8, 10, 11, 12, 13, 14, 15, 17, 18, 19, 20, 21, 23, 24, 26, 33, 34, 42