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✦ BIBLIOTHÈQUE DE POSTURES

115 postures de yoga expliquées clairement

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4 / 10PadangusthasanaBig ToeStand tall in a forward fold with your feet about hip-width apart and parallel.
3 / 10Baddha KonasanaBound AngleSit tall on the floor with your spine long, sitting up onto a folded blanket if your lower back rounds.
3 / 10Baddha KonasanaBound Angle ISit upright with a long spine, placing a folded blanket under your sitting bones if the pelvis tips backward.
6 / 10DhanurasanaBowLie face-down on your mat with your arms alongside your body and your forehead resting on the floor.
5 / 10UstrasanaCamelKneel upright with your knees hip-width apart and the tops of your feet flat on the floor, shins pressing down.
3 / 10Marjaryasana-BitilasanaCat-CowBegin on all fours with your wrists under your shoulders and your knees under your hips, spreading the fingers wide to ease wrist pressure.
4 / 10UtkatasanaChairStand with your feet together or hip-width apart and your arms resting by your sides.
1 / 10BalasanaChild'sKneel on the mat and bring your big toes together while letting your knees move out toward the edges of the mat.
3 / 10BhujangasanaCobraLie face down with your legs extended behind you, tops of the feet pressing into the mat and hands placed flat beneath your shoulders, elbows hugging in close to your ribs.
1 / 10SavasanaCorpseLie on your back with your legs extended and let your feet fall open naturally, arms resting a little away from your sides with palms facing up.
4 / 10AnjaneyasanaCrescent LungeFrom a standing position, step one foot far back, keeping the back heel lifted high and balancing on the ball of that foot.
5 / 10Parivrtta AnjaneyasanaCrescent Lunge TwistBegin in a crescent lunge with your front knee bent over your ankle, back heel lifted, and hips squared forward.
5 / 10AnjaneyasanaCrescent Lunge With Cactus ArmsSet up in a crescent lunge with your front knee bent over your ankle, back heel lifted, and hips squared toward the front.
6 / 10Parivrtta AnjaneyasanaCrooked MonkeyBegin in a crescent lunge with your front knee bent over your ankle and your back heel lifted, hands resting at your hips or on a block for balance.
5 / 10Ardha Pincha MayurasanaDolphinStart on hands and knees, then lower onto your forearms with your elbows directly under your shoulders and forearms parallel, pressing a block between your hands if your elbows tend to splay.
4 / 10Adho Mukha SvanasanaDownward Facing DogStart on hands and knees with your wrists slightly ahead of your shoulders and your knees under your hips.
3 / 10Adho Mukha SvanasanaDownward Facing Dog With Bent KneesBegin on your hands and knees in a tabletop position, with your wrists stacked under your shoulders and your knees under your hips.
4 / 10Adho Mukha SvanasanaDynamic Downward Facing DogStart in a static Downward Facing Dog with hips lifted high, hands shoulder-width apart and feet hip-width apart in an inverted V shape.
4 / 10Adho Mukha SvanasanaDynamic Downward Facing Dog With Bent KneesCome into Downward Facing Dog with your knees clearly bent, hips lifted high, and your spine long from tailbone to crown.
1 / 10SukhasanaEasySit on the floor and cross your shins comfortably in front of you, letting each foot rest under the opposite knee.
2 / 10SukhasanaEasy Pose Bound HandsSit in a comfortable cross-legged position with your hips stacked over your sit bones and your spine tall.
2 / 10SukhasanaEasy Pose Raised ArmsBegin seated in a comfortable cross-legged position, sitting up on a folded blanket if your hips are tight so your spine can stay long.
3 / 10Ashtanga NamaskaraEight PointFrom a low all-fours or plank position, lower your knees, chest, and chin to the floor while keeping your hips lifted, so eight points touch down: two feet, two knees, chest, chin, and two hands.
2 / 10Utthita BalasanaExtended Child'sKneel on the mat and bring your big toes together, then widen your knees out toward the edges of the mat.
3 / 10Uttana ShishosanaExtended PuppyBegin on all fours with your shoulders stacked over your wrists and your hips over your knees.
5 / 10Utthita ParsvakonasanaExtended Side AngleFrom a standing position, step your feet wide, turn your right foot out to face the short edge of the mat, and point your left toes slightly forward.
3 / 10SucirandhrasanaFigure FourLie on your back with both knees bent and your feet flat on the floor.
5 / 10AgnistambhasanaFire LogSit tall on the front edge of a folded blanket with your legs crossed in front of you.
5 / 10PhalakasanaForearm PlankStart on all fours, then lower onto your forearms with your elbows stacked directly under your shoulders and your forearms parallel.
3 / 10PhalakasanaForearm Plank On The KneesBegin on all fours, then lower onto your forearms with your elbows directly beneath your shoulders, cushioning the knees on a folded blanket if needed.
3 / 10MalasanaGarlandStand with your feet a little wider than hip width and turn your toes out slightly.
3 / 10ParighasanaGateKneel upright on the mat with your hips over your knees, cushioning the kneeling knee on a folded blanket for comfort and joint protection.
3 / 10Ardha Baddha KonasanaHalf Bound AngleSit tall on the floor, bring the sole of one foot in toward your groin, and extend the other leg out long along the floor.
4 / 10Parivrtta Upavistha KonasanaHalf Dragonfly Side BendSit tall and open one leg out wide to the side, keeping the other knee bent with that foot drawn in toward your inner thigh.
5 / 10Ardha BhekasanaHalf FrogLie face down with your forearms on the floor and prop onto your elbows so your chest lifts, placing a folded blanket under your hips if they feel sensitive.
6 / 10Ardha ChandrasanaHalf MoonFrom a standing forward bend or lunge, place your front-leg-side hand on a block about a foot in front of your standing toes for stability.
4 / 10Ardha KapotasanaHalf PigeonFrom all fours, slide one knee forward toward the same-side wrist and angle the shin across, lowering the outer hip toward the floor.
4 / 10Ardha HanumanasanaHalf SplitsFrom a low lunge, walk your hands back and stack your back knee under your hip, cushioning it with a folded blanket if it feels tender.
3 / 10Ardha UttanasanaHalfway LiftFrom a standing forward fold, place your fingertips on your shins, on blocks, or on the floor for support.
3 / 10Yoga poseHalfway Side StretchStand tall with your feet hip-width apart and reach both arms overhead, interlacing the hands or holding opposite wrists.
2 / 10Ananda BalasanaHappy BabyLie on your back and draw both knees in toward your chest, keeping your head and shoulders relaxed on the floor.
4 / 10Janu SirsasanaHead To Knee ISit tall with both legs extended, then bend your right knee and place the sole of your right foot against your inner left thigh, letting the right knee fall open toward the floor.
2 / 10VirasanaHeroKneel with your knees together and your feet slightly wider than your hips, tops of the feet flat on the mat and toes pointing straight back.
5 / 10Baddha VirabhadrasanaHumble WarriorFrom Warrior I with your right foot forward, interlace your hands behind your back (or hold a strap between them if the shoulders are tight).
3 / 10Yoga poseKneeling Side BendsKneel upright with your knees hip-width apart and your hips stacked over your knees, cushioning the knees with a folded blanket if the floor feels hard.
2 / 10VajrasanaKneeling With Prayer HandsKneel and sit back onto your heels with your knees together and the tops of your feet flat on the mat.
3 / 10Urdhva Mukha SvanasanaKnees Down Upward Facing DogLie face down with your knees on the mat and place your palms flat beside your lower ribs, fingers spread and pointing forward.
5 / 10PadmasanaLotusSit tall on the mat (or on a folded blanket to lift the hips) with your legs extended, then bend your right knee and cradle the shin to gently warm up the hip.
3 / 10AnjaneyasanaLow Lunge Hands To KneeFrom a kneeling position, step your right foot forward between your hands and lower your back knee to the mat, resting the top of your back foot down.
6 / 10Chaturanga DandasanaLow Push UpBegin in a high plank with your shoulders stacked over your wrists, heels reaching back, and your whole body in one long line.
4 / 10Ashta ChandrasanaLungeFrom a standing forward fold, step your left foot back into a long stance and bend your right knee to come into a low lunge with your hands framing the front foot.
3 / 10AnjaneyasanaLunge On The KneeFrom all fours or a low lunge, step your right foot forward between your hands and lower your left knee to the mat with the top of the back foot resting down.
4 / 10Ashta ChandrasanaLunge With Arm Extended UpCome into a low lunge with your right foot forward, the right knee bent and stacked over the ankle, and your left leg reaching long behind you.
1 / 10TadasanaMountainStand tall with your feet hip-width apart or together, toes pointing forward and weight spread evenly across both feet.
2 / 10TadasanaMountain With Cactus ArmsStand tall in Mountain Pose with your feet planted firmly and your weight balanced evenly across both feet.
3 / 10AnuvittasanaMountain With Supported BackbendStand tall in Mountain Pose, then bring your hands to your lower back with the fingers pointing down to support and cradle the spine.
2 / 10Eka Pada PavanamuktasanaOne Legged Wind RemovingLie on your back with both legs extended along the floor and your spine long and relaxed.
4 / 10PhalakasanaPlankBegin on hands and knees, then step both feet back so your body forms one straight line from heels to head.
3 / 10PhalakasanaPlank On The KneesStart on hands and knees, then walk your hands forward and lower your hips so your body makes a straight line from knees to head.
1 / 10PranamasanaPrayerStand tall with your feet together or hip-width apart, weight balanced evenly across both feet.
6 / 10ParsvottanasanaPyramid With Arms ExtendedFrom standing, step your right foot forward about a leg's length, turn your back left foot out slightly, and square both hips to face the front.
3 / 10UttanasanaRag DollStand with your feet hip-width apart and a soft, generous bend in both knees.
4 / 10Urdhva Prasarita PadasanaRaised LegLie on your back with your legs extended and arms resting alongside your body, palms down.
2 / 10Supta MatsyendrasanaReclining Spinal TwistLie on your back, hug both knees into your chest, and extend your arms out to the sides in a T shape.
1 / 10AdvasanaReverse CorpseLie face down on your mat with your legs extended and the tops of your feet resting on the floor.
4 / 10Viparita VirabhadrasanaReverse WarriorFrom a Warrior II stance, bend your front knee so it stacks directly over your front ankle, keeping a micro-bend so the knee never collapses inward.
5 / 10Parivrtta UtkatasanaRevolved ChairStand with feet together, bend your knees, and sink your hips back as if sitting into a chair, keeping a soft bend so the knees stay protected.
6 / 10Parivrtta UtkatasanaRevolved Chair With Arms ExtendedSet up in Chair pose with knees bent and hips sinking back, keeping a steady micro-bend so your knees stay safe under the load.
3 / 10Parivrtta BalasanaRevolved Child'sBegin in Child's pose, knees together or apart, hips settling back toward your heels and arms stretched forward on the mat.
3 / 10Parivrtta VajrasanaRevolved Thunderbolt PoseKneel and sit back on your heels in Thunderbolt, resting a folded blanket between your calves and thighs if your knees feel any pinch.
6 / 10Parivrtta TrikonasanaRevolved TriangleFrom standing, step your feet about a leg's length apart, turn your right foot forward and angle your left foot in, then square your hips toward the front.
1 / 10SukhasanaSeatedSit on the floor with your legs crossed comfortably in front of you, each foot resting under the opposite knee.
2 / 10Sukhasana Cat-CowSeated Cat CowSit cross-legged or on your heels with a tall spine, and rest your hands on your knees or thighs.
4 / 10PaschimottanasanaSeated Forward Bend ISit on the floor with both legs extended straight in front of you, sitting up onto a folded blanket so your pelvis can tip forward, and flex your feet so your toes point up.
2 / 10PaschimottanasanaSeated Forward Bend With Bent KneesSit on the floor with your legs extended and your knees comfortably bent, feet flat or with heels on the floor, sitting on a folded blanket if your lower back rounds.
2 / 10Parsva SukhasanaSeated Side BendSit cross-legged with a tall spine and rest your left hand or fingertips on the floor beside your left hip.
3 / 10Ardha MatsyendrasanaSeated Spinal TwistSit with your legs extended, then bend your right knee and step your right foot flat to the floor on the outside of your left thigh.
3 / 10BharadvajasanaSeated TwistSit cross-legged on a folded blanket with a tall spine, and rest your right hand on the floor just behind your hips.
5 / 10Utthita ParsvakonasanaSide AngleFrom standing, step your feet wide apart, turn your right foot out to point forward and your left foot in slightly, and align your right heel with your left arch.
4 / 10SkandasanaSide LungeStand with your feet very wide apart, toes pointing forward and your hands at your heart.
6 / 10VasisthasanaSide PlankBegin in a strong plank, then shift your weight onto your right hand and roll onto the outer edge of your right foot, stacking your left foot on top.
4 / 10VasisthasanaSide Plank On The KneeFrom plank, lower your right knee to the mat and roll onto your right hand and the outer side of that knee and shin.
5 / 10Eka Pada RajakapotasanaSleeping Swan Pose ForearmsFrom all fours, slide your right knee forward toward your right wrist and let the shin angle gently across the mat, extending your left leg straight back.
3 / 10Salamba BhujangasanaSphinxLie on your belly with your legs extended back and the tops of your feet resting on the mat.
2 / 10DandasanaStaff Pose Hands Back Knees BentSit tall with your knees bent and feet flat on the floor, sitting on a folded blanket if your lower back rounds.
7 / 10NatarajasanaStanding BowStand tall and shift your weight onto your left foot, then bend your right knee and catch the inside of your right ankle with your right hand, looping a strap around the foot if it is hard to reach.
4 / 10UttanasanaStanding Forward BendStand with your feet hip-width apart and place your hands on your hips.
5 / 10UttanasanaStanding Forward Bend With Shoulder OpenerStand tall in Mountain Pose with feet hip-width apart, then interlace your fingers behind your lower back and straighten your arms.
3 / 10Ardha UttanasanaStanding Half BendFrom a standing forward fold, place your fingertips on the floor or on a block beside your feet and step the feet hip-width apart.
7 / 10Utthita Hasta PadangusthasanaStanding Hand To Big ToeBegin in Mountain Pose and shift your weight firmly into your left foot, hugging the standing-leg thigh muscle upward for stability; stand near a wall for support if you like.
4 / 10Utthita Hasta Padangusthasana (variation)Standing Knee To ChestStart in Mountain Pose and root down evenly through your standing left foot, lengthening up through the crown of the head.
2 / 10Utthita TadasanaStarStep or hop your feet wide apart, about a leg's length, with the toes pointing straight forward and the outer edges of the feet parallel.
2 / 10Supta Baddha KonasanaSupine Bound AngleLie down on your back with your knees bent and feet on the floor; you may slide a bolster lengthwise under your spine to open the chest more.
3 / 10Supta MatsyendrasanaSupine Spinal TwistLie on your back, hug both knees into your chest, and stretch your arms out wide to the sides in a T shape with palms down.
4 / 10Ustrasana (variation)Supported CamelKneel upright with your knees hip-width apart and your shins and tops of the feet pressing into the mat; cushion the knees with a folded blanket if they feel tender.
3 / 10Janu Sirsasana (variation)Supported Head To Knee ISit tall on the floor with both legs extended, then bend your right knee and place the sole of your right foot against your inner left thigh, letting the right knee open out to the side.
3 / 10Utthita Trikonasana (variation)Supported TriangleStand and step your feet about a leg's length apart, turning your right foot to point straight out to the side and angling your left foot slightly in.
3 / 10Tiryaka TadasanaSwaying Palm TreeStand tall with your feet about hip-width apart and your weight balanced evenly through both soles.
2 / 10BharmanasanaTable TopCome onto all fours and stack your shoulders directly over your wrists and your hips directly over your knees.
1 / 10VajrasanaThunderboltBegin kneeling on the floor with your knees together and the tops of your feet flat on the mat behind you.
3 / 10VrksasanaTreeStand tall and shift your weight onto your left foot, grounding evenly through all four corners of that sole and finding a steady gaze point ahead of you.
4 / 10Utthita TrikonasanaTriangleStand and step your feet about a leg's length apart, turning your right foot to point straight out to the side and angling your left foot slightly inward.
4 / 10Urdhva Mukha SvanasanaUpward Facing DogLie face down with your legs extended straight back and the tops of your feet pressing into the mat, then place your hands on the floor beside your lower ribs with elbows hugging in.
6 / 10PurvottanasanaUpward PlankSit on the floor with your legs extended in front, then place your hands behind your hips with fingers pointing toward your feet to protect your wrists.
2 / 10Urdhva HastasanaUpward SaluteStand tall in Mountain Pose with your feet together or hip-width apart and your arms resting by your sides.
4 / 10Urdhva VajrasanaUpward ThunderboltBegin kneeling with your knees hip-width apart and the tops of your feet flat on the floor, placing a folded blanket under your knees if they feel sensitive.
3 / 10Virabhadrasana IWarrior IFrom standing, step one foot back about a leg's length and angle that back foot to roughly 45 degrees, keeping both heels grounded.
3 / 10Virabhadrasana IIWarrior IIStep your feet wide apart, turn your front foot to point straight ahead, and angle your back foot in slightly with the heels roughly in line.
7 / 10Virabhadrasana IIIWarrior IIIBegin standing, then shift your weight onto one slightly bent standing leg to keep that knee soft and protected.
4 / 10Virabhadrasana IWarrior I With Cactus ArmsSet up in Warrior I by stepping one foot back, angling the back foot to about 45 degrees, and bending your front knee over your ankle.
4 / 10Virabhadrasana IWarrior I With Hands InterlacedCome into Warrior I with one foot stepped back at about 45 degrees and your front knee bent and stacked over its ankle.
4 / 10Prasarita Padottanasana IWide Legged Forward Bend IStand sideways on your mat and step your feet wide apart, about three to four feet, with the outer edges of your feet parallel and toes pointing forward.
3 / 10Ardha Prasarita Padottanasana IWide Legged Half Forward Bend IFrom a wide stance with feet about three to four feet apart and toes pointing forward, place your hands or fingertips on the floor or on a block beneath your shoulders.
2 / 10PavanamuktasanaWind RemovingLie on your back on the mat with your legs extended and your arms resting by your sides.
2 / 10Supta Matsyendrasana VariationWindshield WiperLie on your back with your knees bent and feet planted on the floor a little wider than hip-width apart.

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