ASAP Yoga Pose Guide

REVIVE YOUR SPIRIT

for the visual learners

"SAVASANA" lay on back; HUG KNEES IN towards chest; MAKE CIRCLES with knees

FLIP over; "TABLETOP" on hands and knees; "COW" make "U" shape with back; "CAT" invert shape, tucking chin; "BALANCING TABLETOP" lift opposite arm and leg to head height‍

"TABLETOP" on hands and knees; "DOWNWARD DOG" tailbone up and back, pointed mountain shape; "FORWARD FOLD" step feet up to hands, tailbone high; GRAB OPPOSITE ELBOWS hang head heavy; "FORWARD FOLD" release hands back to ground; STAND tall

STAND tall; SHRUG shoulders to ears; RELEASE shoulders down and back

STAND tall; SIDE BEND one hand on hip, the other stretching overhead, hips in place

STAND tall; "FORWARD FOLD" hinge at hips, hands to ground; STEP FOOT BACK; "KNEELING LUNGE" back knee to ground, chest upright, hands on hips; CHALLENGE lift back knee off ground, arms overhead

"TABLETOP" on hands and knees; "DOWNWARD DOG" tailbone up and back, pointed mountain shape; FLIP onto back, feet flat; CROSS ANKLE over thigh

RESET feet flat; "BRIDGE" hips up, straight line from shoulders to knees; LOWER HIPS back to ground

BRING KNEES IN towards chest; "LAST SQUEEZE" hug everything in; "SAVASANA" find the most comfortable position; THE END

STAND tall; MAKE CIRCLES with nose, rotating head; SHRUG shoulders to ears; RELEASE shoulders down and back

STAND tall; INTERLACE HANDS behind back, knuckles down; BEND BACK slightly, lifting gaze; STAND tall; HINGE AT HIPS chest towards thighs, arms lifted for deeper shoulder stretch

STAND tall; "CHAIR" knees bent, chest up, arms overhead; "POWER CHAIR" rotate arms down and behind; "CHAIR" arms back overhead; "FORWARD FOLD" release hands to ground; STAND tall

STEP FEET OUT twice the width of hips, toes pointed outwards, hands on hips; BEND KNEES to find comfortable squat; LIFT ARMS overhead, maintaining squat; SQUEEZE SHOULDERS slide elbows down to shoulder height, hands high

STAND tall; "FORWARD FOLD" hinge at hips, send hands to ground; "HALFWAY LIFT" lift chest up to parallel with ground, hands on thighs; "FORWARD FOLD" release hands back to ground; "PUSH-UP" step feet back, shoulders over wrists; "DOWNWARD DOG" tailbone up and back, pointed mountain shape

"THREE-LEGGED DOG" lift leg high, toes pointed to ground; DRIVE KNEE TO HAND dropping knee on ground behind hand; "PIGEON" (SIDE) open hip to bring foot to opposite hand; "PIGEON" (FRONT) front leg on ground, knee behind same-side hand, foot behind opposite hand

"DOWNWARD DOG" tailbone up and back, pointed mountain shape; "PUSH-UP" shift weight forward, shoulders over wrists; LOWER to belly, hands under shoulders; "COBRA" straighten arms to lift chest and gaze forward; LOWER CHEST to ground, arms long by side; LIFT arms, legs, chest, off ground

FLIP onto back, feet flat; "BRIDGE POSE" hips up, straight line from shoulders to knees; LOWER HIPS back to the ground

ANGLE KNEES TO TOUCH adjust feet to make comfortable; "WINDSHIELD WIPERS" drop knees together to left and right, keeping upper body on ground

RESET feet flat; KNEES IN to chest; "LAST SQUEEZE" hug everything in; "SAVASANA" find the most comfortable position; THE END

SEATED legs crossed, feet tucked, upper body tall; "SEATED COW" puff out chest, gaze slightly lifted; "SEATED CAT" invert shape, tucking chin

STAND tall; "CHAIR" bend into knees, chest up, arms overhead; "POWER CHAIR" rotate arms down and behind; "CHAIR" arms back overhead; STAND tall

"BALANCE CHALLENGE" arms overhead, up to tippy toes; arms in "T" shape, up to tippy toes; palms together at chest, up to tippy toes

STAND tall; LIFT ARMS overhead; LIFT KNEE up and forward, creating 90 degree angle with lifted leg

"HIGH LUNGE" step lifted leg back, toes on ground, heel lifted; ROTATE ARMS down and back; RETURN ARMS back overhead; PIVOT BACK FOOT open 90 degrees, rotate chest and arms to follow; "WARRIOR II" create "T" shape with arms, send gaze over front hand; "REVERSE WARRIOR" side bend, back hand on thigh, front hand overhead

"TREE POSE" bring bottom of foot to inside of opposite leg, either above or below the knee. Shown with three arm options (overhead, "T" shape, or palms at chest)

LOWER DOWN to lie on back, feet flat; HUG KNEES into chest; HUG ONE KNEE (SIDE) extend other leg to ground; HUG ONE KNEE (ABOVE) extend other leg to ground; "SUPINE TWIST" twist hugged knee across body towards ground, stretch same-side arm out long

RESET feet flat; KNEES IN to chest; "LAST SQUEEZE" hug everything in; "SAVASANA" find the most comfortable position; THE END

"TABLETOP" on hands and knees; "CHILD'S POSE" lower hips towards heels, hands on ground in front; "TABLETOP" neutral position

swipe for next slide

"DOWNWARD DOG" tailbone up and back, pointed mountain shape; "PUSH-UP" shift weight forward, shoulders over wrists; "DOWNWARD DOG" tailbone up and back; "FORWARD FOLD" step feet up behind hands, tailbone high; GRAB OPPOSITE ELBOWS hang head heavy; "FORWARD FOLD" release hands back to ground

STAND tall; LIFT ARMS overhead; "FORWARD FOLD" hinge at hips, hands to ground; "HALFWAY LIFT" lift chest to parallel with ground, hands on thighs; "FORWARD FOLD" release hands back to ground; "PUSH-UP" step feet back, shoulders over wrists; "DOWNWARD DOG" tailbone up and back

"THREE-LEGGED DOG" lift leg high, toes pointed to ground; STEP FOOT UP between hands; "KNEELING LUNGE" back knee to ground, chest upright, palms at chest; TWIST UPPER BODY 90 degrees to side; "TWISTED LUNGE" lower chest to place elbow on outside of leg; CHALLENGE lift back knee off ground; "KNEELING LUNGE" lower knee down, untwist

"TABLETOP" on hands and knees; "PUSH-UP" step feet back, shoulders over wrists; "DOWNWARD DOG" tailbone up and back, pointed mountain shape; "FORWARD FOLD" step feet up behind hands, tailbone high

"CHAIR" bend into knees, chest up, arms overhead; "POWER CHAIR" rotate arms down and behind; "CHAIR" arms back overhead; "FORWARD FOLD" hinge at hips, hands to ground; "HALFWAY LIFT" lift chest up to parallel with ground, hands on thighs; "FORWARD FOLD" release hands back to ground

"PUSH-UP" step feet back, shoulders over wrists; "FOREARM PLANK" lower down onto forearms; "SPHINX POSE" lower knees, hips, and belly to ground, lift chest and gaze forward; LOWER CHEST to ground, arms long by side; LIFT arms, legs, chest off ground

FLIP onto back, feet flat; CROSS ANKLE over thigh

RESET feet flat; KNEES IN to chest; "LAST SQUEEZE" hug everything in; "SAVASANA" find the most comfortable position; THE END

STAND tall, palms at chest; LIFT ARMS overhead; BACK BEND slightly, lifting gaze; STAND tall; "FORWARD FOLD" hinge at hips, hands to ground; "HALFWAY LIFT" lift chest to parallel with ground, hands on thighs

STEP FOOT BACK; "PUSH-UP" step other foot back; LOWER to belly, hands under shoulders; "COBRA" straighten arms to lift chest and gaze forward

"DOWNWARD DOG" tailbone up and back, pointed mountain shape; "LOW LUNGE" step one foot up behind hand; "FORWARD FOLD" step other foot up; STAND tall, palms at chest

LOWER DOWN to lie on back, feet flat; KNEES IN to chest; "LAST SQUEEZE" hug everything in; "SAVASANA" find the most comfortable position; THE END

SEATED legs crossed, feet tucked, upper body tall; MAKE CIRCLES with nose, rotating head; GENTLY PULL head to side

SEATED legs crossed, feet tucked, upper body tall; SEND LEGS LONG in front, ankles touching, knees maybe bent; "SEATED FORWARD FOLD" send hands down towards shins, ankles, or feet, head maybe lowered towards knees

RESET release hands and lift chest; BEND ONE KNEE into chest, straightening other leg; CROSS FOOT of bent leg up and over opposite leg to outside of opposite knee; "SEATED TWIST" place hand behind hip and twist upper body to place elbow on outside of thigh

FLIP onto hands and knees; SHIFT KNEES BACK keeping hands in place; DRIVE KNEE TO HAND dropping knee on ground behind hand; "PIGEON" (SIDE) open hip to bring foot to opposite hand; "PIGEON" (FRONT) front leg on ground, knee behind same side hand, foot behind opposite hand

"TABLETOP" on hands and knees "CHILD'S POSE" lower hips towards heels, hands on ground in front; "TABLETOP" neutral position

FLIP onto back, legs long, hands extended above shoulders; MAKE CIRCLES with wrists; "STOP SIGN" pull fingers towards chest to stretch forearm; FLIP HAND DOWN pull fingers towards chest to stretch forearm

BRING LEG ABOVE HIP leg as straight as possible; WRAP HANDS BEHIND THIGH hug leg closer to chest for deeper stretch; RELEASE arms and leg back to the ground

LAY on back, legs long; CUP HANDS behind head; CROSS ANKLE over opposite ankle; MAKE "C" SHAPE curving lower body and upper body in the same direction

RESET back to neutral laying position, feet flat; KNEES IN to chest; "LAST SQUEEZE" hug everything in; "SAVASANA" find the most comfortable position; THE END