I created this page to make it more convenient to find all the postures on this site on one page without going through the entire Sitemap. Click on links below to get more instructions for each posture listed. Each posture is listed separately and as a group where indicated. Postures are indicated for specific Chakras, taken from Hatha Yoga Pradipika, Yoga Sutras (Patanjali), from Eugenia Basilewsky (my teacher), from my own favorites, and many are included in my YogaNata (Nata = dance) from my DVD.

All Postures in Alphabetical Order

• Adhomukha Svanasana (Downward Dog and Plank) 4th-5th steps in Sun Salutation
• Ardha Matsyendrasana (Twist) For 2nd Chakra, Hatha Yoga Pradipika
• Ardha Pada Hastasana (Leg Lifts) For 2nd Chakra, on DVD
• Bhujangasana (Cobra) For 2nd, 3rd and 4th Chakras, on DVD
• Chakra Bandhasana (Wheel) For 1st Chakra, on DVD
• Chandranamaskara (Moon Salutation) 14 steps with full instructions for each posture, which includes Child's Pose, Natural Pose, and more.
• Dhanurasana (Bow) For 3rd Chakra, and from Hatha Yoga Pradipika, on DVD
• Gomukhasana (Cowface) Hatha Yoga Pradipika
• Halasana (Plough) For 5th Chakra, Variation in Lotus on DVD
• Janu Sirsasana (Head to Kneee) For 1st Chakra, Variation on DVD
• Kegel This is not a posture, but is too important to leave out.
• Kurmasana (Tortoise) Hatha Yoga Pradipika
• Matsyasana (Fish) For 4th, 5th, and 6th Chakras, from Hatha Yoga Pradipika
• Matsyendrasana (Twist) For 2nd Chakra, from Postures to Open Chakras
• Nakra-Kriya Crocodile exercises for the entire spine (lying, sitting, standing). Sitting, standing on DVD
• Nauli Kriya (Inner Organ Cleansing) Hatha Yoga Pradipika
• Other Postures Includes Skandhakriyas (Shoulder-Neck), other favorites, on DVD
• Padmasana (Lotus) Hatha Yoga Pradipika, on DVD
• Sarvangasana (Shoulder Stand) For 5th, 6th and 7th Chakras, variation in Lotus on DVD
• Shalabhasana (Locust) For 1st Chakra
• Suryanamaskara (Sun Salutation series) 12 steps with full instructions and complete mini-poster. Includes Lunge, Mountain Pose, Foreward Bend, Downward Dog, Stick, Plank, and more (some listed separately here), some on DVD.
• Tadasana (Mountain Pose) 1st step of Sun Salutation
• Trikonasana (Triangle) For 2nd, 3rd Chakras, on DVD
• Ustrasana (Camel) For 4th Chakra, Variaton on DVD
• Uttanasana (Forward Bend) 3rd step of Sun Salutation
• Vajroli Mudra (Situp—Sealing Posture - Abs) For 3rd Chakra, variation on DVD
• Yoga Mudras - Bandhas For 6th and 7th Chakras, and much more, on DVD
• YogaNidra (Relaxation) 1st Chakra, for entire body, Hatha Yoga Pradipika, Patanjali. This series can be used specifically with the 30-minute audio Relaxation CD, which has been extracted from the YogaNata DVD.

Within these nearly 700 pages of How-To Yoga instructions, there are countless preliminary stretches and exercises to train the body to finally attain the goal of the actual posture. All of these postures include many images, detailed instructions, and breath techniques for each step. There are also mudras and bandhas, and much more. This site is for beginning, intermediate, and advanced students, and for Yoga teachers.

Postures to Open Chakras

Each Chakra with postures is listed to make it easier. The Chakra symbols in the right column will also take you directly to the complete set of postures for each Chakra.