Yoga Pose Library by Hailey Heishman

Hailey Heishman's

YOGA BASICS

Pose Library 62 POSES TO START YOUR PRACTICE

Hello, I'm Hailey What started as a solo home practice in 2013 with DVD’s and lots of Google searches slowly morphed into attending some community classes with friends & eventually led me to my 200 hour yoga teacher training that absolutely changed my life. After allowing myself to truly be cracked open in my own practice I became a yoga teacher. I teach powerful, intentional vinyasa yoga classes, yoga basics workshops & lead weekend long yoga+mindfulness retreats. From my experience in teaching in-person classes, I've realized there's a lot of fear and misconceptions about yoga. A lot of people don't know where to begin or how, which is why I've created the Yoga Basics program. I believe that everyone should have access to yoga and be able to experience it in their own authentic way. If chanting isn't your thing, you shouldn't feel forced to do it. And, if meditation is the only form of yoga you're interested in then dive into that. You don't have to change religions or turn vegan to be a yogi. I simply invite you to be a human, with a body and mind, curious to explore the possibilities that are out there once you tune in. There is no one way to do yoga, and that's empowering as hell. Let's find your yoga! Get out of your head an into your body with me. Welcome to yoga basics :)

Progress tracking: I find it very helpful to track my progress in poses by recording my practice and over time, seeing my improvement. This is great if you only practice at home and don't have anyone to give you feedback on alignment and "where you are in space". Here is an example from 2013 to 2017.

www.haileyheishman.com | #YogaWithH @haileyheishman

Copyright © 2017 by Hailey Heishman 1st edition All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage or retrieval system, without written permission from the author. For permission request, write to author at hailey@haileyheishman.com, titled “permission request” Disclaimer: I strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program there is the possibility of physical injury. If you engage in this program you agree that you do so at your own risk, of voluntarily participating in these activities, assume all risk of injury, and agree to release and discharge Hailey Heishman from any and all claims or causes of action known or unknown arising out of my negligence. This ebook is not individually tailored, rather a guidance to help you begin your physical yoga practice.

C H I L D ' S

P O S E

Sanskrit: Balasana

Bring your big toes to touch and knees out wide to the edges of your mat. Slowly start to fold forward. Keep hands and feet active by pressing them into your mat. If you have difficulty sitting on your heels in this pose, place a thickly folded blanket between your back thighs and calves.

Focus: Stretches hips, thighs, and ankles

M O U N T A I N

P O S E

Sanskrit: Tadasana

Slowly come to stand, one vertebrea at a time. Reaching all the way up for mountain pose. Ground down through your feet. Keep your pelvis neutral. Reach your upper armbones back and fingertips high toward the ceiling.

Focus: Ground down through feet www.haileyheishman.com | #YogaWithH @haileyheishman

T A B L E

T O P

Sanskrit: Purvottanasana

Look down between your hands and allow the back to be flat. Press into the palms and drop your shoulders slightly away from your ears. Reach the crown of the head towards the front wall to lengthen the spine.

Focus: Core strength & alignment

R E V E R S E

T A B L E

T O P

From a seated position, with feet on the ground and knees bent in front of you, place your hands behind you and lift your hips up toward the ceiling. Slowly let your head drop back behind you as you reach your hips higher.

Focus: Stretch shoulders & chest. Engage thighs, buttocks & abdomen www.haileyheishman.com | #YogaWithH @haileyheishman

C A T

Sanskrit: Marjaryasana

Come onto your hands and knees, drop your belly and look up toward the ceiling on an inhale. Your exhale will move you into the next pose below: Cow

Focus: Warm up & release the spine, shoulders & neck

C O W

Sanskrit: Bitilasana

From cat, exhale as you round your back up and look toward your belly for cow. Move nice and slow through these two movements with inhales and exhales.

www.haileyheishman.com | #YogaWithH @haileyheishman

P U P P Y

P O S E

Sanskrit: Uttana Shishosana

From hands and knees, slowly start to walk your hands out in front of you, allowing your chin and chest to rest on the floor.

Focus: Stretches the chest and shoulders

T H R E A D

T H E

N E E D L E

Sanskrit: Parsva Balasana

From table top, reach your right arm high then slide it through the left arm and leg so that the right shoulder and side of the head rest comfortably on the floor. To release: Bring your left hand near your face to lift yourself back up to table top slowly. Switch sides.

Focus: Stretches shoulders www.haileyheishman.com | #YogaWithH @haileyheishman

D O W N

D O G

Sanskrit: Adho Mukha Svanasana

From table top or child's pose, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling. Spread the fingers wide with palms shoulder width apart. Using straight (but not locked) arms, press the hips up, reaching the chest towards the thighs. Slightly rotate your upper arm bones away from your body to creating space between your shoulders and ears. The feet should be hips width distance apart with the toes facing forward. The legs can be straight, or have a small bend at the knees to keep the back flat.

Focus: Stretch hamstrings, calves & ankles. Strengthen shoulders & wrists

L E G G E D

D O G

Sanskrit: Eka Pada Adho Mukha Svanasana

From downward facing dog, lift one foot up toward the ceiling. Keeping your foot flexed (don't point your toes) will help your hips stay squared toward your mat/the floor. Keep your shoulders squared toward your mat.

Focus: Improves flexibility. Opens the hips. www.haileyheishman.com | #YogaWithH @haileyheishman

R A G

D O L L

Sanskrit: Uttanasana Slowly walk to the top of your mat and land with feet hips width distance apart. Ground down through your feet then grab opposite elbows and let your chest sink toward your thighs. You can keep a slight bend in your knees here and let your head hang freely. You can do this by shaking your head yes or no and side to side.

Focus: Stretch hamstrings

P A D A N G U S T A S A N A Translation: Fingers to big toes forward fold

Bring your feet hips width distance apart. Create a slight bend in your knees, and grab your big toes with your peace fingers. Palms facing each other. Start to pull your chest toward your thighs as you let your head hang heavy. You can also use a strap here.

Focus: Stretch hamstrings & calves

G O R I L L A

Sanskrit: Padahastasana Walk your feet out to the edges of your mat, create a bend in your knees and place your hands under your feet so your toes meet your wrist crease (palms up). Again let your head hang heavy and pull your chest toward your thighs.

Focus: Stretch hamstrings Release neck. Hand massage Wrist release www.haileyheishman.com | #YogaWithH @haileyheishman

F O R W A R D

F O L D

Sanskrit: Uttanasana

Walk your feet in, big toes to touch with about one inch between your heels, forward fold.

Focus: Stretch hamstrings

H A L F W A Y

L I F T

Sanskrit: Urdva Mukha Uttanasana

From a forward fold, you’ll come into a halfway lift to prep your spine for chaturanga (don’t worry we’ll get to that). Inhale half way lift, bringing your hands to your shins (or the mat), reaching the crown of your head toward the front of the room to create length in your spine.

Focus: Stretch hamstrings, calves & hips www.haileyheishman.com | #YogaWithH @haileyheishman

H I G H

P L A N K

Sanskrit: Kumbhakasana Inhale, step back from your halfway lift to high plank. Stay here stacking your shoulders, elbows and wrists in one line. Work toward getting your heels over your toes. Hug your core in. Engage your leg muscles. Press your shoulder blades away from your ears and toward your spine.

Focus: Strengthen core and shoulders

L O W

P L A N K

Sanskrit: Chaturanga

Drop your knees OR keep them lifted, slightly shift forward, and lower on your exhale to create a 90 degree angle in your elbows. Don't drop your chest to the floor.

Focus: Strengthen triceps, core and shoulders

S I D E

P L A N K

Sanskrit: Vasisthasana

Keep your feet flexed, creating space in between your heels, stacking your hips on top of each other and reaching them up toward the ceiling. A modifcation for this pose is to drop your knee and reach high with your lifted hand (far left image). You can even start to lift your top leg as your reach. If you are in side plank, challenge yourself by lifting your top leg high to express out (far right image).

Focus: Strengthen arms, core and legs www.haileyheishman.com | #YogaWithH @haileyheishman

C O B R A

Sanskrit: Bhujangasana

From low plank on your knees, slowly start to scoop your chest through your arms. Press the tops of the feet into the floor. Hug the arms into your body keeping a slight bend in the elbows. Your thighs can rest on the floor here as you reach the crown of your head toward the ceiling keeping your gaze forward.

Focus: Strengthen low back. Stretches chest

U P W A R D

F A C I N G

D O G

Sanskrit: Urdhva Mukha Svanasana

From chaturanga (high to low plank), scoop your chest through your arms, pressing into the tops of your feet to lift your thighs off the ground. Hug your upper arms bones in straightening your arms and reach the crown of your head high. You may even find it possible to shift your gaze up toward the ceiling.

Focus: Stretches chest & abdomen www.haileyheishman.com | #YogaWithH @haileyheishman

C H A I R

Sanskrit: Utkatasana

Ground down through your feet then start to sit back into an invisible chair. Keep your knees over your ankles as much as possible and keep your pelvis neutral. Engage your thighs, your core, draw your shoulder blades into your spine to reach high and breathe.

Focus: Strengthen & tone legs

T W I S T I N G

C H A I R

Sanskrit: Parivrtta Utkatasana

From chair pose, bring your hands to heart center and twist to the right. This can look like an open arm twist (like warrior 2), or you can hook your elbow across the opposite thigh and start to twist (left image). When you do this be sure not to rest your chest on your thighs. Keep your hands centered on your chest. You can begin to open your arms to deepen the stretch (right image).

Focus: Twisting benefits internal organs

www.haileyheishman.com | #YogaWithH @haileyheishman

Y O G I

S Q U A T

Sanskrit: Malasana

From gorilla pose, shift your feet to 10 and 2, and slowly lower into a squat. If your heels don't sit flat on the floor, place a rolled blanket beneath them, or roll your mat under your heels for support. Keep your chest high and bring your hands to heart center. From here you can use your elbows to assit in opening your thighs slightly.

Focus: Stretches hips & ankles

C R O W

Sanskrit: Bakasana

From gorilla or yogi squat, place your hands firmly on your mat shoulder-width distance apart, shift your hips up toward the ceiling and start to place a knee onto each tricep. You can stay here, OR begin to lift one foot at a time, until you can lift both feet and balance on your hands. Press through the palms of your hands and finger tips. A great way to get your hips higher is to place a block under your feet and then work toward lifting one foot at a time. Keep your gaze between your hands and the top of your mat, breathe and engage your core.

Focus: Strengthens arms, wrists & abdominal muscles. www.haileyheishman.com | #YogaWithH @haileyheishman

W A R R I O R

Sanskrit: Virabhadrasana I

Step forward and lunge. Keep the back leg straight and toes slightly turned out. Ground down through both feet keeping your hips facing forward. Stack the front knee over the ankle.

W A R R I O R

Sanskrit: Virabhadrasana II

Like Warrior I, keep your feet grounded but open your arms out, turning your hips to the side. Set your gaze over your front hand.

R E V E R S E

W A R R I O R

Sanskrit: Viparita Virabhadrasana

From warrior II, slide your back hand down your back leg and reach your front hand high behind you. You should feel a nice stretch in your side.

Focus: Strengthens legs, glutes and core www.haileyheishman.com | #YogaWithH @haileyheishman

C R E S C E N T

L U N G E

Sanskrit: Anjaneyasana

Step your right foot forward, keeping your left foot forward behind you with your heel lifted. Stack your right knee over your ankle and keep your left leg engaged and straight (left image). Another option here is to slowly drop your knee (right image), keeping your toes tucked or untucked. Reach your hands high, place them on your hips or thighs, or connect your thumbs above your head and start to reach up and back for a slight backbend.

Focus: Creates stability and strength in lower half

T W I S T I N G

C R E S C E N T

Sanskrit: Parivrtta Anjaneyasana

From crescent lunge, bring your hands to heart center and start to twist over your front knee. You can also do an open-arm twist here as well (think Warrior II arms).

Focus: Creates stability. Twisting benefits internal organs

www.haileyheishman.com | #YogaWithH @haileyheishman

E X T E N D E D S I D E A N G L E

Sanskrit: Utthita Parsvakonasana

From Warrior II, rest your forearm on your thigh, or place your hand on the floor on the inside of your front foot (you can also use a block here). Reach high with the other hand and ground down through both feet. Shift your gaze up toward the ceiling.

Focus: Builds strength in lower half while stretching upper half

T R I A N G L E

P O S E

Sanskrit: Trikonasana

From Warrior II or Extended side angle, straighten your front leg, reach forward to create length in your spine and then reach down to the outside of your front foot. To maintain length and integrity in your spine, try using a block here.

Focus: Stretch & strengthen legs. Engage core.

T W I S T I N G

T R I A N G L E

Sanskrit: Parivrtta Trikonasana

Shifting both feet forward (your back foot can have a slight turn out) square your hips toward the front of your mat. Place the opposite hand of your front foot on the ground or a block and reach high with the other hand.

Focus: Stimulates internal organs www.haileyheishman.com | #YogaWithH @haileyheishman

P Y R A M I D

Sanskrit: Parsvottanasana Shifting both feet forward (your back foot can have a slight turn out) square your hips toward the front of your mat. You can create a bind behind your back and fold forward,

OR you can reach toward your front foot. Play with different variations here.

Focus: Stretch back, shoulders, hips & hamstrings.

SIDE FACING WIDE LEG FORWARD FOLD Sanskrit: Prasarita Padottanasana

Legs wide with feet facing one side of your mat, inhale to lengthen your spine and then fold forward placing your hands on your mat in line with your feet. Work toward reaching the crown of your head to your mat by pushing your hands into the mat. You can also do this pose with a bind behind your back.

Focus: Strengthen arms, legs and spine. www.haileyheishman.com | #YogaWithH @haileyheishman

E A G L E

Sanskrit: Garudasana Ground down through your left foot, cross your right leg over your left and your right arm under your left arm. Work toward bringing your palms to touch and keeping your elbows at a 90 degree angle. Switch sides.

Focus: Strengthen legs. Twisting benefits internal organs

T R E E

Sanskrit: Vriksasana Bring your foot to your ankle, calf or thigh and keep your hips even. Keep your hands at heart center or reach up high.

Focus: Single-leg balancing

D A N C E R

Sanskrit: Natarajasana

Bend one knee behind you and reach for the inside of your ankle. Shift forward as you kick your lifted foot back behind you. You can do this pose with a yoga strap as well.

Focus: Single-leg balancing. Total body engagement. www.haileyheishman.com | #YogaWithH @haileyheishman

E X T E N D E D

L E G

R A I S E

Sanskrit: Utthita Hasta Padangustasana

Grab your right knee with your right hand. Keeping your lifted foot flexed, stick your left arm out as you open your right knee to the side. Shift your gaze to your left thumb.

Focus: Single-leg balancing. Hip stretch.

OR, you can grab your big toe with peace fingers and shift open this way as well. This variation can be explored with a strap standing or laying on your back.

www.haileyheishman.com | #YogaWithH @haileyheishman

A I R P L A N E Sanskrit: dekasana

From standing, shift your foot behind you and palms facing toward the ground. Press down through your palms to lift your chest. Keep your foot flexed as you lift higher. If you extend your arms out in front of you ( to create a T), that would be Warrior III.

Focus: Strengthen ankle. Engage core. Integrate shoulders.

H A L F

M O O N

Sanskrit: Ardha Chandrasana

You can shift into this pose from airplane. Start to shift forward keeping your grounded foot facing the front of your mat. Stack your hips on top of each other and reach high shifting your gaze toward the ceiling. I find it helpful to use a block in this pose.

Focus: Improves coordination and sense of balance

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L O C U S T

Sanskrit: Salabhasana

Lay on your belly for locust pose. You can keep your hands under the shoulders or create a bind behind your back. Lift your chest and feet up, activating every muscle in your body.

Focus: Strengthen core & back

B O W

Sanskrit: Dhanurasana Grab the outside of your ankles and kick your shins back to lift your chest high. You may see this pose with thighs off of the ground, but I find it more challenging to try to keep my thighs planted on the ground as I lift.

Focus: Stretch front body

B O A T

Sanskrit: Navasana

Come to balance on your tailbone, lifting your chest high. You can use your hands as support behind you or by holding the back of your thighs. You can also keep your knees bent or work toward straightening your legs. Just be sure to maintain a straight spine.

Focus: Strengthen core, back & hips www.haileyheishman.com | #YogaWithH @haileyheishman

C A M E L

Sanskrit: Ustrasana

Come onto your knees and place your hands on your low back (like you have back pockets). Start to shift your hips forward, lifting your sternum up toward the ceiling. If it's accessible, you can start to reach your hands to your heels and shift your gaze up and back.

Focus: Heart opener & backbend

F L I P

D O G

Sanskrit: Camatkarasana From three-legged dog, you can slowly lower your foot into flip dog (or wild thing). Keep your feet at 12 o'clock, squeezing your thighs in, reaching your lifted hand toward the front of your mat. Press your hips up toward the ceiling. Wild thing looks similar, only your stepping over, keeping one leg straight and the lifted one bent.

Focus: Stretches chest, shoulders & throat. Strengthens hips & arms.

B R I D G E

Sanskrit: Setu Bandha Sarvangasana

On your back, bend your knees keeping your feet at 12 o'clock. Lift your hips up to the ceiling. You can create a bind, keep your hands near your ankles or bend your elbows and press your upper arms into the ground as you push up.

Focus: Strengthen thighs and core

W H E E L

Sanskrit: Chakrasana From your back, bring your hands near your ears, palms down and press up into wheel. If this pose is new to you please ask for assistance from a friend or teacher.

Focus: Heart opener. Full body strength www.haileyheishman.com | #YogaWithH @haileyheishman

B U T T E R F L Y

Sanskrit: Supta Baddha Konasana

Laying on your back, bring the soles of your feet to touch and lower them onto your mat. Bring one hand to your heart, one hand to your belly.

Focus: Hip opener

H A P P Y

B A B Y

Sanskrit: Ananda Balasana

Grab the outsides of your feet and pull your knees into your armpits for happy baby. Press your low back into the floor as you can rock from side to side. This pose may also be called dead bug.

Focus: Gently stretch the inner groins & back

www.haileyheishman.com | #YogaWithH @haileyheishman

L I Z A R D

Sanskrit: Utthan Pristhasana

From downward facing dog, step your right foot through to the outside of your right hand. Keep you knee close to your upper arm bone and you settle into this position. Gradually begin to shift onto the outer edge of your right foot for a deeper stretch (pictured above).

Focus: Hip openers

G A L A X Y

From lizard pose, you can bend your back knee and start to reach back to grab your foot. This is a fun variation of the pose, but do not push yourself to pain in order to get here.

www.haileyheishman.com | #YogaWithH @haileyheishman

H A L F

P I G E O N

Sanskrit: Eka Pada Rajakapotasana From a seated position, cross your right ankle over your left thigh. Keep your foot flexed and grab the back of your left thigh. Actively push your right knee toward the floor to deepen the stretch. This is a great place to start if the below is not accessible for you. From downward facing dog, bring your right foot through and rest it on your mat near your left hand. Keep your foot flexed and work toward getting your right shin parallel to the top your mat and right thigh parallel to the side of your mat.

You can stay there or slowly start to fold your chest forward for a deeper stretch.

Focus: Hip opener and stretch

D O U B L E

P I G E O N

Sanskrit: Agnistambhasana

Place your bottom shin in line with the top of your mat, keeping your foot flexed. Stack your other leg on top making sure your ankle is past your knee. Keep both feet flexed and slowly start to fold forward.

Focus: Hip opener and stretch

www.haileyheishman.com | #YogaWithH @haileyheishman

F R O G

Sanskrit: Bhekasana Create 90 degree angles in your feet, knees and hips to get into this pose. Keep a flat back and rest on your forearms or a block. slowly let your hips open toward the floor as you hold the pose and breathe.

Focus: Hip opener and stretch

F I S H

Sanskrit: Matsyasana Place a block at your mid back. Slowly start to lay back and release onto the block.

OR on your forearms, slowly start to arch your back and lift your sternum and chest up toward the ceiling. Begin to let your head drop back as you breathe.

Focus: Front-body stretch & heart opener

www.haileyheishman.com | #YogaWithH @haileyheishman

W A T E R F A L L Sanskrit: Viparita Karani

Laying on your back, bring your legs up perpendicular to the floor. Keep your feet flexed as if you were standing the ceiling. You can place a block under your low back for support or do this against a wall.

Focus: Rejuvenation

S H O U L D E R

S T A N D

Sanskrit: Sarvangasana

From waterfall, slowly work your hands under your back as you lift your feet higher. Stay active in your feet and keep a strong core for stability.

Focus: Stimulates the thyroid & stretches neck.

P L O W

Sanskrit: Halasana

From shoulder stand, slowly start to lower your feet over your head and release your hands to the mat.

Focus: Stretch shoulders & spine

D E A F

M A N

Sanskrit: Karnapidasana

From plow pose, release your knees toward your ears. You can use your arms as a brake to stay in the pose.

Focus: Stretch neck & back www.haileyheishman.com | #YogaWithH @haileyheishman

S U P I N E

T W I S T

Sanskrit: Supta Matsyendrasana

From laying flat, hug your right knee into your chest and drop it over your left side body. Shift your gaze to your right hand and keep both shoulders on the floor. Switch sides.

Focus: Stretch spine & back

S A V A S A N A

Translation: Corpse pose

During this pose, you close your eyes, breathe naturally, and practice eliminating tension from the body. This posture can last anywhere from 5 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefits. It’s normal for the mind to try to resist this deep relaxation. Savasana is the ultimate act of conscious surrender. It takes practice and patience to surrender easily.

Focus: Total body surrender www.haileyheishman.com | #YogaWithH @haileyheishman

THANK YOU!

I hope this eBook gives you the foundations you need to start your yoga practice. If you need more help please check out my Yoga Basics Online Program at www.haileyheishman.com/get-yogabasics, join the Yoga Basics Facebook Community and share your yoga basics progress on Instagram using the hashtag #YogaBasicsLove and tagging me @HaileyHeishman

Namaste, Hailey

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