Yoga Journal – Essential Yoga Poses

Yoga Journal – Essential Yoga Poses

Yoga Journal’s Essential Poses course is the go-to guide for understanding asana—whether you are new to yoga, a longtime student looking to refine your alignment in foundational poses, or a yoga teacher exploring different ways to safely teach asana. We break down 62 commonly practiced, classical poses with clear step-by-step instruction, and give you all the tools you need for accessing the mind-body benefits of each pose. Sign up now and take your yoga to the next level!

For 40 years, Yoga Journal, has been a leader in yoga education, providing students and teachers with the resources they need to be effective and safe on the mat and in the classroom. Our Essential Poses course packages that wisdom into easy-to-use lessons for each type of pose, including standing poses, forward bends, backbends, twists, inversions, and arm balances. Each comprehensive lesson:

• Provides in-depth instruction and alignment cues for commonly practiced poses;
• Explains the physical benefits of each pose;
• Offers modifications and variations of the poses so that every body can find a version of the practice that works for them;
• And a sequence that helps you embody and reinforce what you’ve just learned.
• 6 breathing techniques that will help you stay focused and present in any class and get the most out of poses;
• A primer on prop use;
• Tips for smart sequencing that will help make your classes flow;
• And additional practices that creatively tie together what you’ve learned about all of the poses.

You can go through the course material as slow or fast as you like. It is the ultimate study guide if you are new to yoga and want to feel more prepared before heading to a studio, or if you’ve done yoga before, but feel like need one go-to source for basic alignment information, especially if you are eager to jump start a regular home practice. For teachers, it is an invaluable resource to have on hand as you work on clear, concise pose instruction and sequence building.

Consider Essential Poses a wise friend or gentle teacher, there to help you build or grow a strong foundation for your yoga practice. We hope you find it as useful as we do.

Curriculum:

01: Course Overview
• Introduction
• The Breath
• Props

02: Home Base Poses
• Intro to Home Base Poses
• Mountain Pose
• Staff Pose
• Corpse Pose
• Hero Pose
• Challenge Pose: Lotus Pose
• Review Home Base Poses

03: Standing Poses: Closed Hip
• Intro to Closed-Hip Standing Poses
• Low Lunge Pose
• Warrior Pose I
• Warrior Pose III
• Chair Pose
• Eagle Pose
• Garland Pose
• Challenge Pose: Eight-Angle Pose
• Practice and Review Closed-Hip Standing Poses

04: Standing Poses: Open Hip
• Intro to Open-Hip Standing Poses
• Extended Triangle Pose
• Half Moon Pose
• Warrior Pose II
• Extended Side Angle Pose
• Tree Pose
• Challenge Pose: Bird of Paradise
• Practice and Review Open-Hip Standing Poses

05: Forward Folds: Standing
• Intro to Standing Forward Folds
• Standing Forward Fold
• Standing Wide-Legged Fold
• Intense Side-Stretch Pose
• Challenge Pose: Firefly Pose
• Practice and Review Standing Forward Folds

06: Forward Folds: Seated
• Intro to Seated Forward Folds
• Seated Forward Fold
• Head-to-Knee Pose
• Marichyasana I
• Seated Wide-Legged Forward Fold
• One-Legged King Pigeon Pose, variation
• Boat Pose
• Cow Face Pose
• Bound Angle Pose
• Child’s Pose
• Challenge Pose: Tortoise Pose
• Practice and Review Seated Forward Folds

07: Backbends
• Intro to Backbends
• Cobra Pose
• Bow Pose
• Bridge Pose
• Upward-Facing Bow Pose
• Camel Pose
• Dancer Pose
• Challenge Pose: Pigeon Pose
• Practice and Review Backbends

08: Twists: Seated and Reclined
• Intro to Seated and Reclined Twists
• Half Lord of the Fishes Pose
• Marichyasana III
• Revolved Head-to-Knee Pose
• Reclined Twist
• Practice and Review Seated and Reclined Twists

09: Twists: Standing
• Intro to Standing Twists
• Revolved Triangle Pose
• Revolved Extended Side Angle Pose
• Revolved Half Moon Pose
• Challenge Pose: Noose Pose
• Practice and Review Standing Twists

10: Inversions
• Intro to Inversions
• Rabbit Pose
• Plow Pose
• Shoulderstand
• Fish Pose
• Legs-up-the-Wall Pose
• Headstand
• Handstand
• Challenge Pose: Dolphin
• Practice and Review Inversions

11: Arm Balances
• Intro to Arm Balances
• Downward-Facing Dog Pose
• Plank Pose
• Side Plank Pose
• Four-Limbed Staff Pose
• Crane Pose
• Feathered Peacock Pose
• Challenge Pose: Eka Pada Koundinyasana I
• Practice and Review Arm Balances

12: Putting it All Together/Wrap-Up
• Intro
• Building a Home Practice
• Practice Session 1
• Practice Session 2
• Practice Session 3
• Wrap-Up

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