Parsvottanasana comes from the Sanskrit words Parsva meaning side, Ut meaning intense and tan meaning to extend, stretch or lengthen. Hence the name Intense Side Stretch Pose. This pose is also called Pyramid Pose, which emphasizes the powerful foundation and strength created in this pose.
 
Getting into the pose:

1. Starting with the right foot about 3ft in front of your left, toes pointing to the front edge of your mat. Turn your left foot about 60° and square your hips to the front (pulling your right hip back a little and pushing the left forwards)
2. Inhale bring your hands to reverse prayer position behind your back (if this is not possible hold your wrists or elbows) open the shoulders and chest, looking up to the sky. Keep your thigh muscles engaged.
3. Exhale, keeping the shoulders back, fold the body forwards from the hips, reaching the chin towards your shin. Keep working on pulling the right hip back so the hips stay parallel, and keep the spine long.
4. Stay here breathing deeply, focusing on your body alignment.
5. Inhale lift the body up, open out the shoulders looking up to the sky.
6. Exhale, twist the right foot in and the left foot out. Square the hips to the back of your mat.
7. Inhale open the chest up towards the sky stretching up through the torso
8. Exhale folding down from the hips over the left leg, this time working on keeping the left hip pulled back. Relaxing into the posture as you exhale reaching your chin towards your extended leg.
9. Inhale raise the body up

Modifications

• The full version of the pose is performed with the hands behind the back and the palms pressed together in prayer position (Anjali Mudra). If that option is not possible for you, cross your arms behind you grabbing each elbow with the opposite hand. Fold the opposite arm on top when you change leg position.
• If you have a shoulder or wrist injury — or if you would just like to lighten the backward bending aspect of the pose — release your arms forward to the floor instead of reaching behind. Place your hands on blocks (as seen in the picture) if your hands don’t easily rest on the floor.
• If you are having trouble balancing, step your feet slightly wider than hip-distance apart.

 
 
Caution:  Do not practice this pose if you have a hamstring injury. If you have a shoulder or wrist injury, do not practice the full version of the pose. Women who are pregnant and those with back injuries or high blood pressure should practice the pose against a wall. Always work within your own range of limits and abilities. As with any exercise regimen, including yoga, talk with your doctor before practicing.
 

 
Uttanasana, or intense forward-bending pose, is a component of Sun Salutes and vinyasa, as well as, a dynamic part of the transition between standing and Chaturanga Dandasana. In Sanskrit, Ut means Intense, Tana means stretched and Asana means a yogic pose.
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Uttasana is often dismissed as an uninteresting and basic pose; yet it offers a wealth of opportunities to develop muscle actions that support other standing poses like Warriors and Pyramid Pose. Practicing  this foundation pose brings numerous benefits. Uttasana is also an inversion. Albeit a much more accessible inversion than head stand or handstand but with many of the usual benefits and more. Personally, I lovepracticing Uttansana because the weight of the head hanging heavy is enough to give my neck a gentle stretch. The stretch decompresses the spinal joints allowing a little stretch of the muscles and ligaments as well as a burst of nourishment.

How to:

1. Stand in Tadasana (Mountain Pose), hands on hips (feet together or hip width distance apart). Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
   
   2. If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your legs (as seen in the picture). If this isn’t possible, use yoga blocks for your hands. Press the heels firmly into the floor and lift the sitting bones toward the ceiling.
   
   3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
   
   4. Stay in the pose for 30 seconds to 1 minute. Uttanasana can be used as a resting position between the standing poses. It can also be practiced as a pose in itself.
   
   5. Bring the hands back onto the hips and reaffirm the length of the front torso. Have a micro bend in the knees for coming up. Press the tailbone down and into the pelvis and come up on an inhalation with a long front torso.

Beginner’s Tip: If you cannot touch the ground, hold onto the backs of the legs wherever the hands fall (except for the knees) or cross the arms in front of the body holding onto the elbows. Let the head hang with gravity. If this is still too intense, take tension off the hamstrings and low back by bending the knees. Working with the breath, try “inhaling, bending”, “exhaling, straightening”. Deepen the Uttanasana pose to  increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a sand bag or thick book or lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Draw your inner groins deep into the pelvis, and then, from the height of the groins, lengthen your heels back onto the floor.
 
Caution:  Uttanasana requires patience and practice. It can take a while to reach the deepest variation of the pose. Those with back injuries can practice this pose with bent knees, use a block for support under the hands, or substitute Half Forward Bend instead.

Dandasana may look like a simple pose, but it's important to make sure that you're doing it the correct way because it is the foundation of all seated poses. Dandasana comes from the Sanskrit words Danda – meaning “stick”, and Asana – meaning “posture”.  This pose is best known as the base of all asanas in seating position, forward bends and twists.

It's easy for your everyday posture to slump forward since most of us suffer from poor posture, and staff pose helps correct us. When the spine is straight and the shoulders back, our breathing naturally becomes deeper and more regular. The nervous system relaxes and the mind and body become in alignment and harmony.
 
How to:

1. Sit on the floor with your back straight and extend your legs out in front of you
2. Now place your palms next to your hips flat on the floor. 
3. Press your glutes into the floor and point the top of your head up to the ceiling to lengthen and straighten the back. 
4. Inhale to lengthen your spine
5. Keep breathing normally, and hold the pose for about 5 breaths or 30 seconds.

Tips

• Keep you heels in line with your hips
• Engage the soles of your feet, by pointing your toes back towards your body
• Draw your thigh bones in together and down towards the floor
• Think about lengthening the spine
• Draw your shoulder blades back towards each other
• Never flatten or round the lower back
• If you've got really tight hamstrings you might find this pose difficult to do at first.  Try sitting with your back up against a wall, or sit on a few blankets or a yoga block to elevate you a bit more.

Caution:  People with high blood pressure should not perform this pose. In case of any wrist or lower back injury avoid this pose.

 

Baby Cradle pose or Leg Cradle pose, is a seated hip-opener that also stretches the hamstrings and calf muscles. It is a slight variation of pigeon pose and is sometimes also known as rock the baby pose. Although this pose is considered a beginner level yoga asana, its benefits can be profound. This asana is a wonderful yet gentle preparation for meditation and for more challenging asanas, such as full lotus and pigeon pose.
 
 How to do Hindolasana
1. Begin in Dandasana / Staff Pose.
2. Inhale and lift your right leg up.  
3. Place your right foot on your left forearm, and your right knee on your right forearm. 
4. Clasp for fingers and bring your right shin close to your chest.
5. Twist your upper body to right side and then to your left side.
To come out of this pose, release your foot and sit in Dandasana / Staff Pose.
Repeat the sequence on your left side for the same length of time. 
 
Modification
If this pose causes your lower back to round, or doesn’t feel good for your knee, try a seated figure four stretch instead, planting your feet on the floor and your palms or fingertips on the floor behind you. Lean back (keeping a long spine); cross your right ankle over your left thigh, keeping your right foot flexed; and walk your hands back until you find a position where you’re able to maintain a gentle curve in your lower back.
 
Caution:  Do not attempt this pose if you have knee or hip injury.

Marjaryasana/Bitilasana (Cat/Cow pose) is a combination of two yoga poses that gently stretch and warm up your spine. The Sankrit name for cat cow pose is Marjaiasana. Marjay meaning cat and Bitil meaning cow (asana meaning pose).  Cat/Cow pose consists of moving the spine from a rounded position to an arched position. Hence Cat/Cow pose is good for the spine. It’s a basic motions but it is enormously beneficial in preventing back pain and maintaining a healthy spine. Bringing movement and flexibility to your spine helps your body to become more coordinated. Try a few slow rounds of Cat-Cow when you wake in the morning, before bed, or after sitting for a long period. You may notice yourself walking taller throughout the day! 😊

How To Perform Cat-Cow Pose:
 
Cat Pose
1. Start on the ground with a neutral spine in table-top position with your knees and hands on the floor. Your knees should be hip distance apart in line with your hips and your arms should be straightened and in line with your shoulders. Keep your head in line with your body and either close your eyes or gaze towards the ground.

2. Take an inhale while in this neutral spine position and then slowly exhale your breath while rounding your spine towards the sky, keeping your hands and knees where they are.

3. As you round your spine you will gently release your head towards the ground while making sure not to tense your neck. Engage your lower core muscles and really try to bring your tailbone towards the center of your body while rounding your back as high as you can.
 
Cow Pose
4. Once you have released your entire breath in Cat Pose start to inhale deeply while dropping your belly towards the ground.

5. Begin to arch your back and lift your chest towards the sky keeping your neck in line with your spine. Release your lower belly to the ground while actively lifting your tailbone to the sky.

6. After a full inhale while in Cow Pose, start to slowly exhale your breath and move through to Cat Pose once again. Continue through the Cat-Cow sequence as many times as you need, maintaining a slow and steady breath the entire time.
 

Balasana (Child’s Pose) comes from the Sanskrit words bala meaning child and asana meaning pose. Child’s pose is practiced in almost every style of yoga and class.  This pose is usually practiced as a way to rest after an intense pose or sequence.  However, it has numerous benefits of its own.  Balasana is a great pose that allows you to turn inward; providing the opportunity to calm the mind and restore energy. Child’s pose is a basic beginner pose that nearly anyone can do.

Child’s pose is one of the most common postures that you will see when using yoga for back pain due to the versatility that it offers. Child’s Pose relieves tension in your back and hips while increasing flexibility and circulation to the muscles and joints in your low back. When practiced in the full expression of the posture, Child’s Pose can produce immediate back pain relief. Above are more great benefits of Child’s pose.

Getting into the pose:
To come into this pose, kneel onto the floor, and sit back onto your ankles. Keep your knees and big toes touching one another as you sit back. Lean forward at the waist and place your forehead on the floor. If your hips pop up, don't worry about it. As you stay in the pose, keep inviting your hips to meet your heels.

Your arms can take several positions:

1. Straight over your head with your palms on the ground, as you draw your hands forward to open your shoulders under your arm pit, as shown in the photo above,
2. Arms are by your side, with hands, palms up and moving toward your feet, relaxing your shoulders toward the ground, not shown.

To open your body farther, begin the pose in the same manner as described above. Instead of keeping your knees together, spread them as wide apart as is comfortable for you. Still keeping your big toes together.


Caution:  If you have a groin injury, back or hip problems, consult with your physician prior to doing this pose. Please, carefully check in with your body before doing this pose, and do NOT do anything in which your body feels unsafe!

 Padangusthasana or Big Toe Pose is a beginner yoga asana (pose) that is a very good stretching pose for all muscles of the body – from head to toe. In Sanskrit Padangusthasana translates as Pada meaning foot, angustha meaning thumb, hasta meaning hand, so the pose literally translates to thumb to foot pose and hand to foot pose.

Practicing this pose increases blood circulation to the brain and stretches the thigh muscles, hamstrings, calf muscles and the back, lower back and both the arms. This is one of the very few poses that increase muscle density and burn fat accumulated in them. Padangusthasana massages the liver and spleen and gives strength to the knees.

This pose is said to balance the body and mind is ideal for women who are trying to conceive due to its stretching quality. Big Toe Pose improves concentration, memory and focus and can help prevent osteoporosis to a great extent. It calms down the practitioner and cures headache and insomnia, making the body more flexible at the same time. The Big Toe Pose helps relieve wind and rejuvenates tired muscles.

How to do Padangusthasana:
 

• Begin by stepping or jumping your feet hip distance apart, feet are parallel and lined up with hip bones, fold at your hips, wrap your first two fingers around your big toes lift your head and heart

 

• Exhale fold forward, leaning your body weight toward the balls of your feet tuck your head in toward your knees. Slide shoulder blades down your back while broadening your collar bones and lengthening the back your neck. Allow your head to hang down placing traction on your neck vertebrae.

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• It is ok to bend your knees, as flexibility develops slowly work to straighten your legs.

 
 
Caution:  In all forward bending poses, be to fold from the hips, not the waist.  As you fold from the hips it will require a little more effort as you are moving more of your body than when folding at the waist.  Performing hip flexion instead of spinal flexion in this pose will protect your intervertebral discs.

Revolved Side Angle pose or Parivritta Parsvakonasana comes from the Sanskrit word, Parivritta meaning to turn around, Parsva meaning side and asana meaning pose. Parivritta Parsvakonasana is a side angle twist pose that has many variations. One of the classic variations for Revolved Side Angle Pose is to practice this pose with Anjali Mudra(hands in prayer position near your sternum). 

All twisting asanas stimulate detoxification, improve blood circulation and rejuvenate the spine. When you twist your torso you compress your internal organs, cutting off all blood supply. When you release the twist you allow fresh blood to flow to your internal organs. This process cleanses your organs and improves their ability to function.

How to perform Revolved Side Angle Pose
 
Begin standing in Mountain Pose (Tadasana) with your feet hip-distance apart and your arms at your sides. Breathe deeply and evenly, calming your mind and focusing on the present moment.
Turn to the right and step your feet wide apart, about 4 to 5 feet. Turn your left foot out 90 degrees. Align your front heel with the arch of your back foot. Your pelvis and torso should face the same direction as your toes.

1. Bend your knee over your ankle so your shin is perpendicular to the floor. Press your weight through your left heel. Inhale and raise your arms overhead. This is Warrior I (Virabhadrasana I).
2. Bring your palms together at your chest in prayer position. Exhale and rotate your torso. Lean your torso toward your front thigh and bring your elbow to the outside of your thigh.
3. Press your upper arm against your thigh, then draw in your shoulder blade to turn your chest.
4. Keep your entire body hugging tightly to the center line of your body. Work to keep your back heel, hips, spine, and head in one straight line.
5. Turn your gaze to the back wall or ceiling.
6. Extend through the crown of your head, lengthening your upper body. Draw your shoulder blades firmly into your upper back.
7. Lengthen your spine further on your inhalations and twist deeper on your exhalations.
8. Hold for 5 full breaths. Then inhale to return to Warrior I, reaching both arms overhead. Exhale and bring both hands to the mat and come into Downward Dog (Adho Mukha Svanasana). Repeat the pose for the same amount of time on the opposite side.

Caution: 

• Since this is a twisting pose, it is not recommended for anyone who has neck problems or problems in the lower back.
• Avoid practicing the pose if you have a headache or suffer from high or low blood pressure.
• For those with neck problems, avoid turning your head too much.
• Never force the twist! Only turn as far as it feels healthy and comfortable; then, gently deepen the pose from there.

 
 
Parivrtta Parsvakonasana is a powerful pose that can shift your yoga practice to a deeper level. It will build focus, detoxify your organs, and develop inner and outer strength. When practicing this pose, remember that the "goal" is not to achieve the full expression the pose, but to be aware of the pose you are currently in; staying focused in the present moment.