You are currently browsing the category archive for the ‘Floor Poses’ category.


Mentioned in this free Anusara Yoga Online Yoga Podcast:

**********CHECK OUT**********

Join my community networks & subscribe to 1.jpegADD your FACE to my facebook group Hillary’s Yoga Practice Podcast

  • Hillary Rubin's Facebook profile
  • twitter.png


Free Online Yoga Sequence for Level 1/2 Students:

Childs Pose – balaii2004shoot.jpg


Down Dog to ddtwist.jpg

Uttanasana- Standing Fwd Bend utan.jpg

Clasp Hands Stretch Arms Over Head


Urdvah Hastasana – Hands Over Head

Uttanasana – Standing Fwd Bend

Down Dog to Plank to Belly

Prone Position (great for lower back pain) img_2299.jpg

Cobra Pose

Down Dog to Lunge to Twist lunge-twist-variation-side-2thumbnail.jpg

Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Crescent Pose

Uttanasana to Urdvah Hastasana – Hands Over Head

Vinyasa: Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Trikonasana (Triangle) triw.jpg

Down Dog

Vashistasana vashi-stg1.jpgvashi.jpg

Down Dog

Child’s Pose – balaii2004shoot.jpg

All 4’s Lower Elbows

Dolphin Pose images1.jpg

Child’s Pose – balaii2004shoot.jpg to Down Dog


Down Dog to Malasana

Bakasana – Crane 2 x bakasana.jpg

Down Dog

Ardha Chandrasana – halfmoon.jpg

Down Dog to Uttanasana

Thigh Stretch – img_1956.JPG

(Option to do Standing Thigh Stretch)

Dhanurasana – Bow Pose

Child’s Pose – balaii2004shoot.jpg

Bridge Pose to One Legged Bridge

Bridge or Urdvah Dhanurasana urdhva-dhanurasanathumbnail.jpg

Janusirsana – Head to Knee Pose trimkpadap.jpg


Paschimottonasana – Seated Fwd Bend paschimottasana.jpg





Mentioned in this Free Anusara Online Yoga Class Podcast :

yogamonth 092008 – check it out and see if we are coming to your city.

Join 082009 Yoga Month Facebook Group and turn your passion into action.

      ?????ARE YOU READY FOR MEXICO?????



      Anusara Yoga with Hillary
      April 6-12, 2008

      Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA’s top therapists – Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

      This retreat is designed for all levels – from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you’ll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

      FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)


        ?????FEELING TECHY?????


          ADD your FACE to my facebook group yogapodfini.jpg for Hillarys Yoga Practice Podcast

            Hillary Rubin's Facebook profile

 me, yogapod!

          View Hillary Rubin's profile on LinkedIn

          STRETCH YOURSELF off the mat – Listen to Mudra Moments – 1.jpeg

          Teachers Mentioned in this Yoga Poga Podcast:

            check out the amazing – Yogademia blog


            Yoga Sequence for this Level 2/3 Free Anusara Online Yoga Podcast:

            Down Dog

            Down Dog with Twist – ddtwist.jpg

            Straight Leg Lunge then Bring Arms Inside (possibly elbows) – deep-lunge-on-forearmsthumbnail.jpg

            Down Dog – Plank Pose to Cobra

            Uttanasana – Standing Forward Bend (hold calves)

            Urdvah Hastasana – Arms Stretched Overhead

            Uttanasana- Lift Leg

            Samasthiti – Pose of Alignment

            Mat to wall then Come to All 4’s (hands and knees)

            Back Foot Aligns to the wall:

            Parsvakonasana – Extended Side Angle


            Trikonasana – Triangle triw.jpg

            Ardha Chandrasana – Half Moon Pose


            Second Side of all 3 poses then goes into Uttanasana

            L-Pose img_1951.JPGimg_1952.JPGimg_1953.JPG

            L-Pose Leg Lifted



            Uttanasana utan.jpg

            Shoulder Opener with Wall


            Down Dog

            Uttanasana with Blanket Roll Under Arches uttanablanket.jpg

            Malasana – Garland Pose to Bakasana – Crane (AKA Crow) img_2319.jpg

            Back to Chattarunga Dandasana or onto your Belly

            Sphinx Pose

            Ardha Bekasana to One Armed Dog ardha-bhekasanathumbnail.jpgonearmdog.jpg

            Parvritta Balasana – Twisted Child img_1957.JPG

            Balasana – (Pranam) Child’s Pose

            Ujjayi Breath – Manipulated Breath by Toning the Throat (ocean like sound)

            along with Jalandhara Bhanda – Throat/Chin Lock

            Parsva Upavista Konasana – Side Angle Pose

            Knees To Chest




            Mentioned in this Free Anusara Yoga Podcast:

            Call me to share what you are grateful for 206.984.0347 and check out my main site 

            2.jpg 5 Week Anusara Fundamentals Course CHECK IT OUT!!!


            Listen to Elsie and me talk about yoga off the mat..Hillary Rubin's Facebook profile



            Here we are having a blast before our party…

            THANKS KIKI and JANE for THE RECOGNITION!!!!!


            pobhjbyogagirl300.jpgThe Yogini From Manila

            Raiders of The Lost Arc

            Sequence for Level 2/3 Free Yoga Class:

            Downward Facing Dog


            Down Dog Split aekapadadwndg.jpg

            Uttanasana – Standing Fwd Bend

            Tadasana to Urdvah Hastasana


            Straight Leg Lunge

            Plank Chattarunga to Cobra cobekapad.jpg

            Vira II

            Down Dog

            Vinyasa with Salambasana

            Balasana – Child’s Pose

            2X Handstand – Vrksasanana tn-4.jpgtn-1.jpgtn-2.jpg

            Samasthiti – Pose of Alignment

            Utkatasana – Chair Pose with a Twist

            Vira II – Warrior II into Trikonasana – Triangle

            Down Dog to Vashistasana – Side Plank vashi.jpgtn-3.jpg

            Vashistasana Variation: vashi-stg1.jpg

            Ardha Chandrasana: Half Moon halfmoon.jpg

            Parvritta Ardha Chandrasana – Revolved Half Moon revolvedac.jpg


            Malasana – Garland Pose to Bakasana – Crane to Sirsasana II – Headstand II


            Chattarunga (if you can do it)

            Down Dog

            Pigeon Prep with Twist and Cobra Upper Body Variation – pigeon-prepthumbnail.jpg

            Down Dog

            3X Ustrasana – Camel Pose with Variations img_1928.JPGimg_1929.JPG

            Down Dog to Down Dog Twist – ddtwist.jpg

            Janu Sirsasana – Head to Knee Pose ardhpasch2.jpg

            Paschimottanasana – Seated Fwd Bend

            Suptapadangustasana Prep

            Knees to Chest



            Funny enough I did not know Harry Potter was releasing #7 this weekend.. I guess the energy was embedded as there are so many things we have yet to see in ourselves and the world. While working to produce a NEW!! YOGA PODCAST called, Mudra Moments this week I found new features in wordpress which allowed me to add color to my posts..and what made me laugh is that it was pretty much always there but neither Elsie (congrats elsie for podcast 411 interview) or I saw it.

            Notice in your life if you are not seeing that is right in front of you and send me an email to share

            Mentioned in this Yoga Podcast:

            click the logo to listen to Episode #1  


            ALSO CHECK OUT a New interview with me and Dr. Nikki Monte from fdrgrxbevwd170x170-75.jpgCLICK HERE – Stuck No More Radio on July 12th 2007

            Sequence: Level 2/3 Yoga Class Supta Padagustasana

            Ardha Happy Baby

            Urdvah Hastasana


            Lunge to Crescent Pose


            Down Dog

            Vira II – Warrior II

            Parsva Konasana

            Down Dog

            Trikonasana – Triangle


            Garudasana – Eagle Pose eagle.jpg eagle.jpg into Ardha Chandrasana – Half Moon halfmoon.jpg

            Vashistasana – Side Plank

            Down Dog

            Vinyasa with Salambasana – Locust Pose

            Anjaneasana Thigh Stretch – img_1956.JPG

            Ardha Bhekasana – ardha-bhekasanathumbnail.jpg

            Down Dog

            Agnistambasana- Fire Log img_2005.JPGimg_2004.JPG

            Make sure you arent sickling the foot!

            2X Ustrasana – Camel Pose img_1929.JPG

            Dhanurasna – Bow 1dhanurasanaprep.jpgdhanurasanathumbnail.jpg

            Setubhandasana – Bridge

            Eka Pada Setubhandasna – One Legged

            One more Backbend of Choice Maybe Urdvah Dhanurasana –urdhva-dhanurasanathumbnail.jpg

            Windshield Wiper Pose

            Supta Padangustasana

            Happy Baby – happy-baby.jpg

            Knees to Chest





            Now coming up on my 11th year of practicing yoga I see that am deeply into my commitment on and more off the mat. It flows into how I interact with myself and the world around me – I feel blessed. As I look back on the 5 years in LA (from NYC) and the journey to become a teacher, a wife, a writer, a podcaster and a person it’s amazing to see that I have grown exponentially while in LA. Also, with the grace of many people who offered me a place to feel safe to reveal myself even when it was painful for me. Yes I have grown in a major ways inside and out and what was the most important for this to happen was and still is the soil in which I planted my seeds, then the nourishment that followed. There isn’t a day that goes by that I don’t thank my teachers as they have said the many things which allow me to see who I am today and at moments I get a glimpse of who I am becoming which was always inside. Yoga, as my teacher Dr. Douglas Brooks says so beautifully is Growing Yourself – how sweet and wonderful to know so we can all see that we are becoming different flowers worth picking.

            Take a moment before sitting on your mat and check in to see how much you have grown and see the soil you have tended to and how it has supported you to be who you are. Also, if you are in the process of shifting and moving into a place of freedom to choose who it is you want to be let this be a practice to support, nourish and take you deeper into your beauty.

            PLEASE VIEW, My story in this Vidcast or read the transcript at choice.gif

            Sequence: Strong Level 2/3


            Balasana – Child’s Pose

            Adho Mukha Svansana – Downward Facing Dog to Runners Lunge runners-lunge.jpg

            Pigeon Prep pigeon-prepthumbnail.jpg to Dog Pose to Plank Pose

            Down Dog to Uttanasana – Standing Fwd Bend

            Vrksasana – Tree Pose linda.JPG

            Samastithi – Sameness Pose

            Urdvah Hastasana to Uttanasana

            Trikonasana – Triangle Pose

            Vinyasa to Down Dog

            Ardha Chandrasana – Half Moon into Parsvakonasana – Extended Side Angle Pose

            Down Dog

            Hanumanasana hanamanasana.jpg

            Down Dog to Vinyasa

            Ardha Chandrasana halfmoon.jpg

            Ardha Chandrachapasana – Sugar Cane in the Half Moon archp1.jpgarchp2.jpgarchp3.jpg

            Down Dog to Uttanasana then Clasp Hands Behind and Extend Over Head uttanhandsclsp.jpg

            Bhujapidasana – Arm or Shoulder w/Pressure bujpid1.jpgbujip2.jpgbujip3.jpg

            Tittibhasana – Firefly titti.jpg

            Agnistambhasana – Fire Log Pose img_2005.JPGthen Twist agnitwist.jpgagnitwistprep.jpg

            Dandasana – Staff

            Triangamukhaipada Paschimottanasana – 1/2 Virasana and 1/2 Fwd Bend trimkpadap.jpgardhpasch2.jpg

            Baddha Konasana – Bound Angle

            Down Dog to Uttanasana

            Sukhasana 1 minute of Ujjayi Pranayama with Jalandhara Bhanda – Neck Lock Assists More Air to Lungs

            Surya Yantrasana – Sun Dial surya1.jpgsuryastg2.jpgsurya3.jpg

            or you can have the leg in front for the entire sequence suryabent.jpg

            Child’s Pose





            Being reminded to take time to connect to ourselves and tap into who we really are at our core is not as easy these days with so much stimulation in our lives…. When my dear friend Elsie (who I always talk about cause she rocks) sent me an email on Good Friday which inspired this class. Funny enough I didn’t even know that is was a holiday she took me to the mat to sit and go within to remember.

            Along with that I am grateful for being able to teach yoga this weekend at the Spring Retreat for Agape and sit & meditate in the illuminating presence of Dr. Rev. Micheal Beckwith (featured in the Secret DVD) & Dr. Ricki Byers Beckwith which reminded me why I teach yoga and live a life of service. Before you do this practice see if you can find within yourself what you are passionate about, what is sacred to you and pour the meaning into each breath, action and intention.

            Please check out my new vidcast that was produced in NYC in Jan ( if interested in the books I mention then check out my Amazon Store) choice.gif


            the Agape retreater’s along with me and the rev apres yoga at the Agape spring meditation retreat in rancho palos verdes, ca

            “Real Success is coming to knowing yourself  and to share your gift with the world” –

            Rev. Micheal Beckwith

            Sequence: Level 1

            Restorative Heart Opener with a Blanket or Blocks img_2152.jpgimg_2160.jpg


            Extended Balasana – Extended Child’s Pose

            All 4’s for Cat Cow Pose

            Downward Facing Dog – Bending knees and Working the Top of Thighs Back 3X

            Plank Pose to Cobra Pose to a Wide Uttanasna taking the Heart Fwd 3X

            Uttansana to Vira III Leg Prep to Straight Leg Lunge

            Plank to Chattarunga to Cobra

            Utthita Parsvakonasana – Stage one or Full Pose


            Second Side

            Plank Down to Your Belly Eka Pada Bhekasana (also Ardha) ardha-bhekasanathumbnail.jpgto Child’s Pose

            Agnistambasana – Fire Log Pose Pose of the God Agni (fire) img_2005.JPGimg_2004.JPG

            Setubhanda – Bridge Pose

            Supta Padangustasana

            Supine Twist Easy Twist to Each Side

            Knees to Chest



            podcasticon.gif pls tell and friend and review me in itunes.gif

            Karma (Action) is a word some of us refer to everyday to explain a boomerang of events that happen from what we do. We may even see it when we are getting a cup of coffee/tea in the morning on the counter a “Good Karma” cup inviting up to leave a tip. I have read that most philosophical schools say that karma is action and from what we do there is a response to our choices, ramifications or reactions. But when I delved deeper, I learned about the Wheel of Karma talking about life which says that being in the body means you have more work to do that you didn’t do in the last life – I did not like this at all in some way it says that life is a punishment.

            Today, I invite you to see how your life is a blessing and there is nothing to get out of but to go in and creatively step into your life, the world we want to live in by applying our intention with right action. I invite you to see that you did nothing wrong to be here but that the divine chose to be you and that you have the opportunity to enjoy being in this marvelous body.

            Tantra offered me the perspective to see that we are not stuck in a yoga that is filled with dogma of what we have to do but that we choose what we do to create our life. Contemplate about life not being a set of rules to design your outcomes but that you can find your way to discover that many opportunities to change the way you are becoming even better using right action to live more fully on and off your mat.

            Sanskrit: Dharma: personal duty or the architecture of what is (Buddha taught it as truth), Seva: selfless service, Biga: seed
            Sequence Level 1:

            Balasana – Child’s Pose

            All 4’s to Cat/Cow Pose

            Down Dog

            Straight leg lunge to Crescent Pose Prep

            Plank to Salabasana then Cobra – Bhujangasana/Upward Facing Dog

            Uttanasana up to Tadasana

            Uttanasna to Crescent Pose


            Virabhadrasana II – Warrior II then to

            Ostrich pose w/hands clasped behind back img_1769.JPG


            Uttitha Parsvakonasana – Extended Side Angle

            Down Dog to Uttanasana to Samasthiti

            Adho Mukha Vrksasana – Handstand tn-4.jpgtn-1.jpgtn-2.jpg

            Down Dog to Trikonasana


            Down Dog

            Virabhadrasana 1 – Warrior I to

            Parvritta Parsvakonasana – Twisted Side Angel Pose

            Downward Facing Dog

            Pigeon Prep with Thigh Stretch

            Agnistambasana – Fire Log Pose img_2005.JPG sweet elsieimg_2004.JPG (sickled foot)

            Purvottanasana – Table Top Pose 2X

            Wild Thing Pose – tn-3.jpg

            Setubhanda – Bridge Pose or Urdvah Dhanurasana – Upward Facing Bow(pics on the way with blanket)

            Sukhasana Twist – Easy Seated Pose with Twist

            Janu Sirsasana – Head to Knee

            Agnistambasana – Fire Log

            Balasana – Childs Pose

            Savasana – Corpse


            podcasticon.gif CLICK THE POD TO LISTEN itunes.gif

            Courage is a quality of mind & heart that all of us have or are not sure how to dive in and apply in our lives. Fear becomes the great holder of this energy bravery ushers us through it. The root of the word courage is ifrom the french word Coeur meaning heart. It takes courage of the heart to go deeper into the questions of who you are and who you want to be in the world.

            I have looked back on this year to see the many things of have done for the first time – all which took my focus and energy to find my endless wellspring of strength & courage. After we take steps into the unknown, we take steps into a pool of fear, we take steps into our heart which allows us to grow and become the person we choose to be. Always remember YOU are NOT ALONE!!! Many have walked the path you have and if that confronts you use this as the fuel for 2007 to do new poses, make new friends, or perhaps forgive that one person you haven’t yet.

            Remember these are suggestions & you are not obligated by any means as you are FREE to choose..

            I chose to stay on the floor for the most part in seated poses to take us in out and twisted around all to find where this courage you have lies. Appreciate what you did this year, revel in that and now there is an even stronger base to step into the fire to transform, evolve and enjoy the life you desire to live.

            Meet the Yogi’s you are practicing with Gio & Christine img_1795.JPGLOVE YOU GUYS!

            Sequence: Level 1/2

            Sukhasana – Easy Posture

            Balasana – Extended Childs Pose w/ Arms Overhead

            All 4’s – Hands and Knees

            Adho Mukha Svanasana – Downward Dog

            Uttanasana – Standing Fwd Bend

            Straight Leg Lunge

            Adho Mukha Svanasana – Downward Dog

            Uttanasa with Hands Clasped Behind the Back – Knuckles Facing Up

            Down Dog

            Balasana – childs pose

            Dandasana – Staff Pose

            Janu Sirsasana – Head to Knee Pose

            Bhaddha Konasana – Restrained Cobblers Pose (this is how indian cobblers sit)

            Parsva Uptavista Konasana – Side (torso over leg) Wide Angle Pose

            Uptavista Konasana – Wide Angle Pose

            Bhaddha Konasana

            Sukhasana with a Twist

            Down Dog

            Eka Pada Rajakapotasana Prep – Pigeon Prep
            Eka Pada Rajakapotasana Prep w/ prayer twist img_1793.JPG

            Balasana – Childs Pose

            All 4’s Knees Crossed In Front Prep for Gomukhasana- img_1790.JPG

            Gomukhasana – Cow Faced Pose img_1791.JPG

            Gomukhasana – With a Twist Opposite Elbow to Knee

            Paschimottanasana – Seated Fwd Bend

            Ardha Paschimottasana – Seated Fwd Bend with Tree Pose Leg

            Krounchasana – Heron (the bird)

            Triangamukhaipada Gomukhasana -One Leg in Gomukha other Extended out
            On Back Knees to Chest

            Supta Padangusthasana – Supine

            Supta Padangustasana w/Leg Out to Side and Across Body in a Twist

            Knees To Chest

            Supta Baddha Konasana – Supine Cobblers Pose



            Alltop, all the top stories
            Please make some donations

            Blog Stats

            • 411,543 hits