A great source for Yoga Postures by Mark Giubarelli.
YOGA POSTURES ASANA YOGA POSES YOGA POSITIONS
Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose
Translation: Heron Pose
Raise the body up from the Child pose (Balasana ). Take one leg out from underneath you using the hands and arms to support the body.
You can extend through the heel, toes or ball points of the toes.
Take the leg to the chest and lengthen the spine as much as possible.
Rotate the extended leg in a little if it rotates out.
Look up or forward.
The knees, lower back and hamstrings need to be flexible to perform this pose.
Vinyasa Yoga postures to transition from and to:
Paschimottasana Parivrtta Janu Sirsasana Janu Sirsasana II Parivrtta Janu Sirsasana II Parivrtta Janu Sirsasana III Parivrrta Janu Sirsasana IV Upavistha Januparivrttasana Upavistha Parivrttasana Janu Sirsasana Balasana Supta Virasana Ustrasana Parivrtta Ustrasana Parivrtta Parighasana
Yoga Teacher Tips
This is a hard yoga posture to perform in class. The knees and the hamstrings have to be very flexible. Offer students a variation where the leg is on the mat straight or in the position of Janu Sirsasana shown above in the second pose along. This will protect the knee from injury if it is not flexible yet.