Postures & Kriyas

Posture Name in English:

Posture Name in Sanskrit:

Posture Name in Sanskrit:


From a standing position, bring the right foot about 2 to 3 feet in front of the left foot. Turn the left foot outwards 90 degrees so it is at a right angle with the right foot. Keeping the right knee over the right ankle, draw the navel back towards the spine, strengthening the lower abdominals and elongating the lower back.  This position opens and strengthens the hips.  From the balanced position of the hips, the torso stays perpendicular to the ground. Keep the left leg straight. 

Curl the fingers of both hands into the palms, stretch the thumbs upward, a yogic thumbs up sign. As if you were holding a bow with your right hand, stretch the right arm out in front of you feeling a connection to the chest, then pull back on the left hand as though you are pulling back on the string of a bow, bringing the hand alongside the back shoulder, keeping the elbow parallel with the hand, you may feel a stretch across your chest and in your armpit.

Elongate the spine by using root lock (mul bandh) to root the spine and neck lock (jalandar bandh) to draw the straight, the chest will lift, shoulder blades move away from the ears, and the chin draws back allowing the spine to open at the base of the skull.  Then turn the head to focus at the right thumb.

This posture is repeated on both sides.


Strengthening of the nervous system

Build power in the legs and navel

Open the hips, allowing for deep core strength

Steadiness, Maintain focus

Courage - qualities of a Warrior

Yoga style:

Kundalini Yoga


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