Denver Yoga Ebook Guide for Home Practice

My name is Aaron and I'm a Denver based yoga instructor.
Kassandara Reinhardt originally created these poses and ebook.

Our mission to teach peoples how to practice yoga at home. Kassandra owns the entirety of this ebook and all content.
Whether you are an experienced yogi or a complete beginner, Im so excited to share this resource with you and truly hope that it
helps you along your path.
ADDITIONAL AMAZING RESOURCE YOGA SECRETS.

H e r Y o g a S e c r e t s F o r A T i n y B e l l y .

Thank You for Downloading. Enjoy!
Yoga is a discipline, which encompasses philosophy, meditation, breath control and physical practice. For the purpose of this booklet, we
will be focusing exclusively on the physical practice of yoga known as asana. In order to make this as simple as possible, I have broken
poses into six major families:
1.
2.
3.
4.
5.
6.
Reclined Poses
Seated Poses
Floor Poses
Standing Poses
Arm Balances
Inversions
Each of the poses in these major categories can be further defined into thirteen sub-categories:
1.
2.
3.
4.
5.
Backbends
Balance Poses
Core Strengtheners
Forward Folds
Foundational Poses
6.
7.
8.
9.
Hamstring Stretches
Hip Openers
Lower Body Strengtheners
Restorative Poses
10. Side Bends

11. Shoulder Openers
12. Twists
13. Upper Body Strengtheners
These sub-categories highlight the intention and benefit of each pose so that you may identify the ones that suit your need. In addition,
I have highlighted when a specific pose is best practiced and whether it is a Beginner, Intermediate or Advanced asana. Ive also created
some pre-made yoga sequences for you to try at home!
If youre looking to find poses based on any of the classifications listed above, use the index at the end of this guide to make your
search that much easier.
Enjoy!
RECLINED POSES
Level: Beginner
Level: Beginner
Level: Beginner
Sub-Category: Hip Opener, Restorative
Sub-Category: Twist, Restorative
Best Practiced During: Warm Up or Cool

Down

Down
Best Practiced During: Cool Down
Directions: Start with both feet on the

ground and draw the right knee in towards
the chest. Keep head and shoulders
relaxed and both hips leveled. Repeat on
both sides.
Directions: Drop knees over to the left and

anchor your right shoulder down on the
ground. Place a block under the knees for
more support or wrap your right leg over
the left to intensify the pose. Repeat on
both sides.
Directions: Bring the soles of the feet to

touch and let the knees fall apart. Let the
arms relax alongside you and take deep
breaths into the belly.
Level: Beginner
Level: Beginner
Level: Intermediate
Sub-Category: Backbend, Lower Body

Strengthener
Sub-Category: Restorative

Down
Directions: Keep your hips close to the

wall as you lift your legs up. They can be
bent or straight. Relax the upper body and
take deep belly breaths.
Directions: Stack ankles over knees, hold

onto the big toes and keep your elbows to
the inside of your legs. Draw the thighs
down. Keep your tailbone down on the mat
and relax your head and shoulders.
Best Practiced During: Conditioning or

Cool Down
Directions: Place your feet and knees hip
width distance apart, maintain length
through the lower back and lift your hips
up. Relax your neck and shoulders and
press your feet firmly into the ground.
Level: Beginner
Level: Beginner
Level: Intermediate
Sub-Category: Backbend, Restorative
Sub-Category: Restorative, Hamstring

Stretch

Down

Down

Down
Directions: Hook your right ankle over the

top of your left thigh. Keep both feet
flexed and draw your left knee in towards
your chest. Keep head and shoulders
relaxed on the mat. Repeat on both sides.
Directions: Place a block or bolster

between the shoulder blades and under
your head. Let your arms fall to the sides
and relax your legs. Start with the lowest
block level first and adjust if needed.
Directions: Draw your left knee in towards

your chest and straighten the leg. Grab a
hold of the thigh, calf or big toe, use a strap
if needed. Keep both hips on the ground as
you draw the left leg in and up. Repeat on
both sides.
Level: Beginner
Directions: This pose is traditionally performed at the end of every yoga practice and serves as a way for the mind and body
to integrate the elements of the practice. It is an essential part of the Cool Down and helps deepen the mind body
connection. Extend your legs and arms out, turn your palms facing up and keep your facial muscles relaxed. Breathe and
enjoy. Stay in the pose as long as youd like.
SEATED POSES
Level: Beginner
Level: Beginner
Level: Intermediate
Sub-Category: Twist
Sub-Category: Side Bend
Sub-Category: Hip Opener

Down
Best Practiced During: Warm Up

Down
Directions: Cross your right ankle over

your left thigh, keep the left knee bent.
Place right palm behind you and use your
left arm to hug your right knee in towards
your chest. Keep the spine tall and
straight. Repeat on the other side.
Directions: Sit cross legged, set your right

palm down and lift your left arm up and
over, stretching the left side of your body.
Relax your head and neck. Repeat on the
other side.
Directions: Sit up tall and cross one leg

over the other until both knees are
stacked. Sit up tall or move into a forward
fold. Repeat on the other side.
Level: Intermediate
Level: Beginner
Level: Intermediate

Down

Down

Down
Directions: Sit up tall and and place your

right shin over your left so that your
ankles and knees are stacked. Stay here
or move into a forward fold. Repeat on
the other side.
Directions: Sit cross legged and place

Directions: Sit cross legged and pick up
one ankle and gently place it into the inner both feet in the crease of the opposite hip.
Sit up tall and repeat on both sides.
thigh crease. Sit up tall and repeat on
both sides.
Level: Beginner
Level: Beginner
Level: Beginner
Sub-Category: Hip Opener, Forward Fold
Sub-Category: Hamstring Stretch,

Forward Fold
Sub-Category: Hamstring Stretch, Forward

Fold
Directions: Place your legs in a diamond

shape by bringing the soles of the feet to
touch and letting the knees fall apart.
Start to fold forward, sliding the forearms
under the shins if accessible.
Directions: Right leg is straight, left knee

is bent with the sole of the left foot to the
inside of your right thigh. Draw the heart
forward and move into your fold. Repeat
on the other side.
Directions: Straighten your legs in front of

you, tip your pelvis forward and fold your
upper body over your legs. Focus on
reaching your heart forward and relaxing
the shoulders. Bend the knees slightly if
needed.
Level: Intermediate
Level: Advanced
Level: Beginner
Sub-Category: Core Strengthener, Lower

Body Strengthener & Upper Body
Strengthener
Best Practiced During: Conditioning
Sub-Category: Hip Opener, Backbend
Sub-Category: Hip Opener, Forward Fold

Cool Down

Down
Directions: Keep knees bent or straight

as you lift them off the ground, reaching
your arms forward and lifting your chest
up towards the sky. Relax your shoulders
and keep your abdominals engaged.
Directions: Starting in pigeon pose (p.17)

on the right side, bend your left knee and
grab ahold of your foot. Keep your chest
lifted and only lean your head back if its
comfortable for your neck. Repeat on both
sides.
Directions: Bring the soles of the feet

together and let the knees fall apart. Keep
your heels close to your pelvis. Choose to
stay sitting up tall or move into a forward
fold.
Level: Beginner
Level: Beginner
Level: Beginner
Sub-Category: Hamstring Stretch, Hip

Opener, Forward Fold
Sub-Category: Foundational Pose,

Hamstring Stretch, Core Strengthener

Down

Down
Directions: Open your legs and flex your

feet so the toes point up towards the sky.
Stay sitting up tall or move into a forward
fold. Bend your knees slightly if you have
tight hamstrings.
Directions: Sit up tall with your legs straight

out in front of you. Use your arms to press
into the ground on either side of you with
your chest lifted. Tuck the chin in slightly to
keep the back of the neck long.
Directions: Sit on your shins with your

hips in between your ankles. Sit up tall
and breathe deeply. Be cautious with this
pose if you have sensitive knees.
Level: Intermediate
Level: Intermediate
Sub-Category: Hamstring Stretch
Sub-Category: Twist, Shoulder Opener
Best Practiced During: Warm Up or Cool Down
Directions: Sit with your left knee bent and extend your
right leg up. Hold onto your calf, ankle or foot or use a
strap if needed. Keep the spine lifted and relax your
shoulders. Repeat on both sides.
Directions: From a sitting pose, straighten your right leg

and bend your left with the sole of your left foot down on the
floor. Reach your left arm in front of your shin while
reaching your right arm behind your back to clasp hands in
a bind. Repeat on the other side.
FLOOR POSES
Level: Intermediate
Level: Intermediate
Level: Intermediate
Sub-Category: Core Strengthener, Upper

Body Strengthener

Body Strengthener
Best Practiced During: Warm Up or

Conditioning

Conditioning
Directions: From your hands and knees,

bring your right knee behind your right
wrist and extend your left leg back.
Keep both hips leveled and stay up tall
with your palms on the ground or go
deeper by lowering into a forward fold.
Repeat on both sides.
Directions: Place your palms under your

shoulders while keeping your fingers
spreading and abdominals engaged.
Keep your legs active and form a long line
from the crown of your head to your heels.
Your knees can be on or off the mat.
Directions: From plank pose (p.17), bring

your shoulders a few inches past your
wrists and stay high on your toes. Start to
bend the elbows at a 90 degree angle,
elbows over wrists. Keep your elbows
hugging in towards your body and
breathe.
Level: Beginner
Level: Intermediate
Level: Intermediate
Sub-Category: Backbend, Restorative
Sub-Category: Backbend
Sub-Category: Backbend, Upper Body

Strengthener

Down

Down
Directions: Place your forearms on the

ground shoulder width distance apart.
Relax your shoulders away from your
ears and lift your chest. Keep your pelvis
grounded on the mat with your tailbone
lengthening towards your heels.
Directions: From sphinx pose, press your

palms into the mat and straighten your
arms without locking your elbows. Keep
your tailbone lengthening towards your
heels and soften the shoulders.
Directions: Lie on your belly and interlace

your knuckles behind your lower back with
your feet hip width distance apart. Lift
head, chest and legs off of the mat.
Squeeze your shoulderblades behind your
back and engage your inner thighs.
Level: Beginner
Level: Intermediate
Level: Intermediate

Strengthener

Strengthener

Strengthener

Conditioning

Conditioning

Cool Down

shoulders and press into the mat to lift
your upper body off the ground. Keep your
shoulders relaxed and hug your elbows in
towards your chest. Engage your legs and
keep your hips on the mat.

shoulders and straighten your arms to lift
your hips off of the mat. Keep your chest
lifted as you relax your shoulders down.
Engage your legs and press the tops of
your feet into the mat.
Directions: Hold your ankles as you lift

your knees and chest off of the ground.
Keep your knees hip width distance apart
and relax your shoulders. Tuck the chin in
slightly to keep the back of the neck long
and take deep breaths.
Level: Beginner
Level: Beginner
Level: Beginner
Sub-Category: Shoulder Opener,

Restorative
Sub-Category: Shoulder Opener, Twist,

Restorative

Down

Down

Down
Directions: Bring your big toes to touch

and keep your knees hip or shoulder
width distance apart. Let your hips lower
towards your heels. Walk your palms out
in front of you as you relax your head and
chest down onto the mat or a block.
Directions: Keep your hips over your

knees as you walk your palms out,
allowing your head and chest to drop
down towards the mat. Use a block if the
floor is too far away.
Directions: Keep your hips over your knees

and swing your right arm under to drop
your right shoulder and right ear onto the
mat. Press your left palm into the mat to
twist deeper. Repeat on both sides.
Level: Beginner
Level: Beginner
Level: Intermediate
Sub-Category: Side bend

Forward Fold
Best Practiced During: Warm Up,

Conditioning or Cool Down

Directions: Stand on your shins with your

right knee bent and stacked under your
right hip. Straighten your left leg and slide
your left palm down your leg as you lift
your right arm up and over. Repeat on
the other side.
Directions: From a low lunge (p.24)

straighten your right leg and align your left
knee under your hip. Keep your fingertips
on your hips, a block or the ground. Move
into a forward fold and keep reaching your
heart forward.
Directions: Bring your feet hip width

distance apart, toes slightly pointing out
and squat down. Place your palms at your
heart and use your elbows to press the
knees open. Keep the spine long and
breathe.
Level: Beginner
Level: Beginner
Level: Intermediate
Sub-Category: Shoulder Opener
Sub-Category: Backbend, Shoulder

Opener

Body Strengthener

Conditioning
Directions: Round your spine, bring chin

to chest and curl tailbone down. Create
space between your shoulder blades.
Exhale deeply as you hug your lower
abdominals in and press your palms into
the mat.
Directions: Squeeze your shoulder blades

behind your back, curl your tailbone up
and drop the belly. Keep your elbows
straight as you reach your heart forward.
Directions: Bring your forearms down on

the mat shoulder width distance apart.
Keep your legs engaged and hips off the
mat. Create one long line from the crown
of your head all the way into your heels.
Knees can be on or off the ground.
Level: Intermediate
Level: Intermediate
Level: Beginner
Sub-Category: Core Strengthener
Sub-Category: Backbend

Conditioning

Conditioning
Directions: Align your right wrist under

your right shoulder. Keep both legs
straight and stacked one over the other,
reach your left arm up towards the sky.
Lift your hips up high and repeat on the
other side.

shoulders and keep your legs straight.
Press the feet into the mat and lift your
legs and hips up high. Keep your chin
tucked in towards your chest or lean your
head back slightly if it feels comfortable
for you neck.
Directions: Stand on your shins with your

knees hip width distance apart. Brace your
lower back with your palms, lift your chest
up towards the sky and come into your
backbend. Keep the elbows hugging in
towards each other and focus on lifting the
heart rather than leaning back.
Level: Beginner
Level: Intermediate
Level: Intermediate


Conditioning
Directions: Step your right foot forward at

the top of the mat, making sure your right
knee does not go past your ankle. Let
your hips sink down while maintaining
length through the lower back. Lift both
arms up towards the sky and repeat on
both sides.
Directions: From your plank pose (p.17),

round your upper back and bring your
right knee in towards your chest, maybe
touching knee to nose. Hold for a few
breaths. Keep your hips low and repeat on
both sides.
Directions: Step your right foot forward

aligned to the right edge of your mat.
Place both palms to the inside of your
right leg. Hug your right knee in towards
your upper arm, let your hips sink down
low and stay on your palms or forearms.
STANDING POSES
Level: Beginner
Level: Beginner
Level: Beginner
Sub-Category: Foundational Pose
Sub-Category: Side Bend
Sub-Category: Hip Opener, Balance Pose


Down

Directions: Stand up tall, big toes touching

and heels an inch or two apart. Lengthen
the tailbone down towards the earth,
engage your abdominals and lift your
chest. Relax your shoulders, turn your
palms out and keep the back of the neck
long.
Directions: Standing tall with your feet hip

width distance apart, place your right palm
on your waist and lift your left arm up and
over. Stretch the left side of your body by
pressing your hips out. Repeat on both
sides.
Directions: Stand tall on your right leg as

you hug your left knee in towards your
chest. Draw the tailbone down and lift
your chest up high. Repeat on both sides.
Level: Beginner
Level: Beginner
Level: Intermediate
Sub-Category: Hip Opener, Lower Body

Strengthener, Upper Body Strengthener

Sub-Category: Balance Pose, Lower Body


Conditioning

Conditioning
Directions: Bend your right knee and keep

your left leg straight with your left foot flat
on the ground parallel to the short edge of
your mat. Reach both arms out aligning
shoulders over hips. Both hips face the
long edge of your mat. Repeat on both
sides.
Directions: Balance on your right leg as

you lift your left leg up, keeping your left
hip rolling down so that your left toes point
down. Reach your arms to the sides or up
along your ears. Keep the back of the neck
long and dont let your heart go lower than
your hips. Repeat on both sides.
Directions: Bend your right knee and keep

your left leg straight with your left foot flat
on the ground at a 45 degree angle. Align
your right heel with your left heel and keep
both hips facing towards the front of the
mat. Lift your arms up high, maybe
bringing the palms to touch and repeat on
both sides.
Level: Beginner
Level: Beginner
Level: Beginner

Sub-Category: Hip Opener, Side Bend,

Lower Body Strengthener, Upper Body
Strengthener
Sub-Category: Hip Opener, Side Bend,

Lower Body Strengthener, Upper Body
Strengthener

Conditioning
Directions: Bend your right knee without

letting it go past the right ankle. Left left is
straight or slightly bent. Keep the feet hip
width distance apart and lift both arms up
high. Both hips face the front of the mat
and repeat on both sides.
Directions: From Warrior 2 with your right

knee bent, drop your right forearm over
your thigh and reach your left arm up with
the bicep along the ear. Keep the chest
lifted and repeat on both sides.
Directions: From Warrior 2 with your right

knee bent, slide your left arm down your
left leg and reach your right arm up and
over to get a side bend through the right
side of your body. Repeat on both sides.
Level: Beginner
Level: Beginner
Level: Intermediate
Sub-Category: Hamstring Stretch, Side

Bend, Lower Body Strengthener
Sub-Category: Hamstring Stretch, Lower

Body Strengthener, Forward Fold
Sub-Category: Hamstring Stretch, Lower

Body Strengthener, Twist
Directions: Step your right foot back 3 or

4 feet and turn your heel parallel to the
short edge of your mat. Keep both sides
of the ribs long as you lower your chest
towards your left leg. Bring your palm on
a block or on your shin, lift your right arm
up overhead. Repeat on both sides.
Directions: Step your right foot back 3 or 4

feet and turn your heel at a 45 degree
angle. Keep both hips facing towards the
front of the mat and move into a forward
fold. Repeat on both sides.
Directions: Step your right foot back 3 or 4

feet and turn your heel at a 45 degree
angle. Twist your upper body so that your
right arm reaches over towards your left
leg and drops on a block or on your shin.
Reach your left arm up towards the sky.
Level: Beginner
Level: Beginner
Sub-Category: Lower Body Strengthener Sub-Category: Upper Body Strengthener,

Lower Body Strengthener, Hip Opener
Level: Intermediate
Sub-Category: Balance Pose, Shoulder
Opener

Conditioning
Directions: Bring your big toes to touch

and your heels an inch or two apart.
Bend your knees and sink your hips
down low, tailbone lengthening down. Lift
your chest high and raise your arms up.
Shoulders are relaxed. Hold and breathe.
Directions: Step your feet 3 or 4 feet apart

with your heels turning in and toes
pointing out. Bend your knees and sink
your hips, tailbone lengthening down
towards the earth. Interlace your fingers,
flip your palms up and lift your arms
overhead. Hold and breathe.
Directions: Bend both knees and cross

your right thigh over your left, maybe
hooking the toes behind. Lift your chest,
bend your elbows and swing your right arm
under your left, maybe crossing the wrists.
Level: Intermediate
Level: Intermediate
Level: Intermediate
Sub-Category: Lower Body Strengthener,

Hamstring Stretch, Forward Fold
Sub-Category: Backbend, Balance Pose,

Hamstring Stretch
Sub-Category: Balance Pose, Hamstring

Stretch, Hip Opener
Directions: Balance on your right leg as

you lift your left leg up as high as you
can, letting your chest drop down. Place
your palms on the floor or on a block.
Relax your neck and breathe. Repeat on
both sides.
Directions: Stand tall on your right leg and

hold your left ankle with your left palm.
Start to kick your left foot into your hand
as you lift your knee up high. Keep the
chest lifted and keep your left knee in line
with your hip. Reach your right arm out for
balance and repeat on both sides.
Directions: Standing tall on your left leg,

grab a hold of your big right toe with your
right hand. Extend the right leg out and
reach your left arm out for balance. Bend
your knees if needed and repeat on both
sides.
Level: Intermediate
Level: Intermediate
Level: Advanced
Sub-Category: Balance Pose, Lower

Body Strengthener, Hip Opener
Sub-Category: Backbend, Balance Pose,

Hip Opener, Lower Body Strengthener
Sub-Category: Balance Pose, Hamstring

Stretch, Hip Opener, Shoulder Opener
Directions: From Warrior II (p.27),

transfer the weight into your front right leg
and lift the back leg up, stacking your left
hip over your right. Keep your right palm
down on the mat as you extend your left
arm up towards the sky. Repeat on both
sides.
Directions: From half moon, start to bend

your left knee and grab hold of the ankle
with your left hand. Lift your left knee up
high and reach your head towards your
heel, coming into a backbend. Repeat on
both sides.
Directions: Standing tall on your left leg,

bind your arms around your right leg as
you straighten your knee and engage your
core. Keep shoulders relaxed and repeat
on both sides.
Level: Beginner
Level: Beginner
Level: Beginner
Sub-Category: Lower Body Strengthener,

Upper Body Strengthener
Sub-Category: Upper Body Strengthener,

Hamstring Stretch

Forward Fold

Conditioning

Conditioning

Directions: Place your feet slightly wider

than hip width distance apart, bend the
knees and sink your hips. Keep your chest
parallel towards the floor, shoulders
relaxed and arms reaching forward.
Directions: From your standing forward

fold (p.34), place your palms either on
your shins or fingertips on the mat as you
lift your upper body halfway. Straighten
and legnthen your spine as you relax your
shoulders away from the ears and hug
your belly towards your spine.
Directions: Standing tall with your feet

slightly wider than hip width distance
apart, hinge at the hips and fold forward.
Grab the big toes with your fingers and
bend your elbows as you draw your chest
and head down towards the floor. Relax
your neck and breathe.
Level: Beginner
Level: Beginner
Level: Beginner
Sub-Category: Balance Pose, Hip Opener

Forward Fold
Sub-Category: Hamstring Stretch, Hip

Opener, Forward Fold


Directions: Stand tall on your left leg and

externally rotate your right hip to place
your foot to the inside of your left thigh.
Find your balance and keep your hands at
heart center or reach your arms up.
Directions: Bring your big toes together

and your heels an inch or two apart and
hinge at the hips to fold forward. Bend
your knees if needed and relax your head
and neck.
Directions: Step your feet 3 or 4 feet apart

with both feet parallel to the short edges
of your mat. Hinge at the hips and fold
forward, placing your palms on the ground
or on a block. Relax your head and neck.
ARM BALANCES
Level: Intermediate
Level: Intermediate
Level: Intermediate
Sub-Category: Balance Pose, Core


Strengthener, Upper Body Strengthener,
Twist
Sub-Category: Core Strengthener, Hip

Opener
Directions: Come down into a yogi squat

(p.21) and place your palms down on the
mat shoulder width distance apart. Lift
your hips up and place your knees
behind your arms towards your armpits.
Rock your weight forward as you lift your
feet off the mat and squeeze them in
towards the midline.
Directions: Come down into a yogi squat

(p.21) and twist your upper body so that
you place your palms down to the outside
of your right thigh. Lean forward and bend
your elbows as you lift your legs and feet
off of the mat.Both knees stack over your
left upper arm. Repeat on both sides.
Directions: Sit in a cross legged or lotus

pose (p.11). Place your palms down on the
ground and press into the floor to lift
yourself up. Use blocks under the palms
for extra support.
Level: Intermediate
Level: Intermediate
Level: Intermediate

Hip Opener

Hip Opener

Hip Opener, Hamstring Stretch
Directions: Wrap your right leg over your

right arm as high as you can. Place both
palms down onto the mat and rock your
weight forward to lift your hips off of the
mat and hook your ankles. Keep both
legs straight and elbows bent. Repeat on
both sides.
Directions: From chair pose (p.30), cross

your right ankle over your left thigh. Hook
your right elbow to the inside of your right
foot and keep it there as you lower your
palms down onto the mat. Rock your
weight forward and press your right foot
into your upper arm as you lift your left leg
off the mat. Repeat on both sides.
Directions: From your yogi squat (p.21),

place your palms behind your heels. Drop
your hips and put your weight into your
palms as you lift and straighten your legs
out.
Level: Advanced
Level: Advanced
Level: Advanced

Twist

Hip Opener

Hip Opener

your left knee towards your right elbow.
Bend both elbows and lean forward as
you lift and extend both legs off the mat.

your right knee towards your right elbow.
Bend both elbows and lean forward as
you lift and extend both legs off the mat.
Directions: From chair pose (p.30), cross

your right ankle over your left thigh. Start to
bend your left leg until your palms come
down on the mat shoulder width distance
apart. Place your right shin on your upper
arms and hook your right toes around your
bicep. Lean forward and float your left leg
off the mat. Repeat on both sides.
Level: Advanced
Sub-Category: Balance Pose, Core Strengthener, Upper Body Strengthener
Directions: Come onto your hands and knees and flip your palms so your fingers point towards your knees. Walk your
palms back and bend your elbows at a 90 degree angle so your elbows are under your hips. Keep your palms close to
each other. Start straightening your legs, rock your weight forward, press your palms into the ground firmly and lift your
legs up.
INVERSIONS
Level: Beginner
Level: Intermediate
Sub-Category: Upper Body Strengthener, Sub-Category: Upper Body Strengthener,

Hamstring Stretch
Backbend
Conditioning
Directions: Place your palms shoulder
width distance apart and your feet hip
width distance apart. Lift your hips up
towards the sky and bend your knees if
needed. Press your chest towards your
thighs and relax your neck. Hug your
belly towards your spine and breathe.
Level: Intermediate
Hamstring Stretch

Conditioning
Directions: From downward dog, lift and

bend your right knee and drop your right
toes behind you. Lift your right arm off the
ground and reach it up and back. Press
your hips up high towards the sky and
drop your head back if its comfortable for
your neck. Repeat on both sides.
Directions: From your hands and knees,

drop your forearms down on the mat a little
narrower than shoulder width distance
apart. Curl your toes under and lift your
hips up towards the sky. Keep your feet hip
width distance apart and keep your head
off the ground. Press your chest towards
your thighs and breathe.
Level: Beginner
Level: Intermediate
Level: Intermediate

Backbend
Directions: Lying down on your back, lift

your hips up high and support your lower
back with your palms. Straighten your
legs and align them with your hips. Relax
your head and neck.
Directions: From shoulder stand, drop

your legs and feet behind your head.
Relax the neck and shoulders and use
your palms to support your lower back or
let your arms relax down.
Directions: Place your feet and knees hip

width distance apart and place your palms
next to your ears with your fingers pointing
towards your heels. Straighten your arms
and press into your feet to lift the hips up
high. Relax your neck and keep squeezing
your elbows and knees in.
Level: Intermediate
Level: Intermediate
Level: Advanced
Sub-Category: Balance Pose, Core Strengthener

Strengthener

Balance Pose, Core Strengthener
Directions: Place your forearms on the ground and

interlace your fingers. Place the top of your head
in between your forearms, curl your toes under
and straighten your legs. Kick or float your legs up
towards the sky to stack hips over shoulders.
There should be very little weight on your head
and neck, most of the weight is in your forearms.
Directions: Place your palms down on the

ground, stacked under the elbows at a ninety
degree angle. Keep your hands shoulder width
distance apart. Kick or float your legs up
towards the sky to stack hips over shoulders.
There should be very little weight on your head
and neck, most of the weight is in your palms.
Directions: From downward dog, lift your right leg

up towards the sky and kick or float both legs up.
Stack your pelvis over your shoulders and press
your palms firmly into the ground. Lengthen your
tailbone towards your heels and hug your lower
abdominals in to hold your balance.
Level: Advanced
Level: Advanced
Sub-Category: Upper Body Strengthener, Balance Pose, Core

Strengthener
Sub-Category: Upper Body Strengthener, Balance Pose,

Core Strengthener, Backbend
Directions: From dolphin pose, kick or float your legs up so that Directions: From your forearm stand, start to bend your knees
your pelvis is over your shoulders and your shoulders are over and come into a backbend as you lift your head and chest and
your elbows. Keep your head off the mat, press your forearms drop your toes towards your head.
into the ground and straighten both legs.
SIMPLE
SEQUENCES
Take childs pose for 2-3 minutes.
From your hands and knees, come into a low

lunge and hold for 5-10 breaths on each side.
Sit and extend your legs out to take head to

knee pose for 1-2 minutes on each side.
Bend your knees and fold into turtle pose. Stay for
2-3 minutes.
Lie back on two blocks or a bolster and enjoy

supported fish pose for 3-5 minutes.
Come into legs up the wall for 3-5 minutes.
Start in downward dog for 5-10

breaths.
With your forearms on the ground,

hold dolphin pose for 5-10 breaths.
Come forward into plank pose and

hold for 3-5 breaths.
Bend your elbows and lower into four

limbed staff pose. Hold for 3-5
breaths.
Lift up into upward dog for 3-5

breaths. Repeat the first four
poses for a few more cycles.
Lower your hips in forearm plank for

about a minute.
Set your hips down and hold sphinx

pose for 2-3 minutes.
Clasp your hands and take locust

pose for 3-5 breaths.
Hold plank pose for 10 breaths
Turn over into side plank for 5 breaths and

transition back through plank to do the same on
the other side for 5 breaths.
Hug your knee in towards the chest for 3-5

breaths on each side.
Take reverse plank for 3-5 breaths.
Bring the knees to the upper arms and hold

crow pose for about 5 breaths.
Place the knees on one upper arm and hold for

3-5 breaths. Repeat on both sides.
Start in chair pose and hold for 5 breaths.
Step one foot back into warrior II and hold for 5

breaths.
Reach your arms into extended side angle for 5

breaths.
Drop your right fingertips down and lift into half

moon for 3-5 breaths.
Bend your knee and grab hold of the ankle in

sugarcane pose for 3-5 breaths. Repeat the first
five poses on the second side.
Bend your knees and lower into bear pose for 5

breaths.
Start in lizard pose and hold for 5-10 breaths on

each side.
Move into pigeon pose and hold for a few

minutes on each side.
Hug one knee in towards your chest and hold for

1-2 minutes.
Come onto your back and take happy baby

for 5-10 breaths.
Bring the soles of the feet to touch in reclined

bound angle and settle into the pose for 2-3
minutes.
Start in standing knee to chest pose for 3 breaths

on each side.
Bend your knees and lower into yogi squat

for 5-10 breaths.
Lay down and take reclined pigeon for 1-2 minutes

on each side, starting with the right side first.
Take a seated twist for 5 breaths on each side,

starting with the right side first
Come into a laying spinal twist for 1-2 minutes on

each side, starting with the right side first.
Start in a standing side bend for 2-3 breaths on

each side.
Step both feet apart and bend your knees into

temple pose. Hold for 3-5 breaths.
Straighten your legs and fold forward for 5-10

breaths.
Twist into revolved triangle for 3-5 breaths on

each side.
Take a camel backbend for 3-5 breaths.
Bring your forearms on the ground and hold

headstand for 5-10 breaths.
Enjoy a seated meditation in lotus for 2-3

minutes.
Take tree pose for 5-10 breaths on each

side.
Come into wheel pose for 5 breaths.
Transition into eagle pose for 3-5 breaths on

each side.
Kick up into handstand on or off the wall and

hold for 5-10 breaths.
Beginner...................................................................3, 5, 6, 7, 8, 10, 11, 12, 13, 14, 18, 19, 20, 21, 22, 23, 24, 26, 27, 28, 29, 30, 33, 34, 41, 42
Intermediate.....................................................................3, 6, 7, 10, 11, 13, 15, 17, 18, 19, 21, 22, 23, 24, 27, 29, 30, 31, 32, 36, 37, 41, 42, 43
Advanced...........................................................................................................................................................................3, 13, 32, 38, 39, 43, 44
Backbend...............................................................................................................................................6, 7, 13, 18, 19, 22, 23, 31, 32, 41, 42, 44
Balance Pose.....................................................................................................................................26, 27, 30, 31, 32, 34, 36, 37, 38, 39, 43, 44
Core Strengthener.............................................................................................................................13, 14, 17, 22, 23, 24, 36, 37, 38, 39, 43, 44
Forward Fold..............................................................................................................................................................12, 13, 14, 21, 29, 31, 33, 34
Foundational Pose.........................................................................................................................................................................................14, 26
Hamstring Stretch................................................................................................................................7, 12, 14, 15, 21, 29, 31, 32, 33, 34, 37, 41
Hip Opener...................................................................................5, 6, 7, 10, 11, 12, 13, 14, 17, 20, 21, 24, 26, 27, 28, 30, 31, 32, 34, 36, 37, 38
Lower Body Strengthener......................................................................................................................................6, 13, 27, 28, 29, 30, 31, 32, 33
Restorative.........................................................................................................................................................3, 5, 6, 7, 8, 14, 17, 18, 20, 24, 42
Shoulder Opener..........................................................................................................................................................................15, 20, 22, 30, 32
Side Bend..........................................................................................................................................................................................10, 26, 28, 29
Twist.............................................................................................................................................................................5, 10, 15, 20, 29, 36, 38, 52
Upper Body Strengthener....................................................................................13, 17, 18, 19, 22, 27, 28, 30, 33, 36, 37, 38, 39, 41, 42, 43, 44
Warm Up................................................................................5, 6, 7, 10, 11, 13, 14, 15, 17, 18, 19, 20, 21, 22, 23, 24, 26, 27, 28, 30, 33, 34, 41
Conditioning...........................................................6, 13, 17, 19, 21, 22, 23, 24, 26, 27, 28, 29, 30, 31, 32, 33, 34, 36, 37, 38, 39, 41, 42, 43, 44
Cool Down...........................................................................................5, 6, 7, 8, 10, 11, 12, 13, 14, 15, 17, 18, 19, 20, 21, 23, 24, 26, 33, 34, 42
THANK YOU SO
MUCH!
NAMASTE

Denver Yoga Ebook Guide for Home Practice

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Denver Yoga Ebook Guide for Home Practice

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My name is Aaron and I'm a Denver based yoga instructor.

Kassandara Reinhardt originally created these poses and ebook.

ADDITIONAL AMAZING RESOURCE YOGA SECRETS.

Thank You for Downloading. Enjoy!

10. Side Bends

Sub-Category: Hip Opener, Restorative

Sub-Category: Hip Opener, Restorative

Sub-Category: Twist, Restorative

Best Practiced During: Warm Up or Cool

Best Practiced During: Warm Up or Cool

Best Practiced During: Cool Down

Directions: Start with both feet on the

Directions: Drop knees over to the left and

Directions: Bring the soles of the feet to

Sub-Category: Backbend, Lower Body

Sub-Category: Hip Opener, Restorative

Best Practiced During: Cool Down

Best Practiced During: Warm Up or Cool

Directions: Keep your hips close to the

Directions: Stack ankles over knees, hold

Best Practiced During: Conditioning or

Sub-Category: Hip Opener, Restorative

Sub-Category: Backbend, Restorative

Sub-Category: Restorative, Hamstring

Best Practiced During: Warm Up or Cool

Best Practiced During: Warm Up or Cool

Best Practiced During: Warm Up or Cool

Directions: Hook your right ankle over the

Directions: Place a block or bolster

Directions: Draw your left knee in towards

Sub-Category: Side Bend

Sub-Category: Hip Opener

Best Practiced During: Warm Up or Cool

Best Practiced During: Warm Up

Best Practiced During: Warm Up or Cool

Directions: Cross your right ankle over

Directions: Sit cross legged, set your right

Directions: Sit up tall and cross one leg

Sub-Category: Hip Opener

Sub-Category: Hip Opener

Sub-Category: Hip Opener

Best Practiced During: Warm Up or Cool

Best Practiced During: Warm Up or Cool

Best Practiced During: Warm Up or Cool

Directions: Sit up tall and and place your

Directions: Sit cross legged and place

Sub-Category: Hip Opener, Forward Fold

Sub-Category: Hamstring Stretch,

Sub-Category: Hamstring Stretch, Forward

Best Practiced During: Cool Down

Best Practiced During: Cool Down

Best Practiced During: Cool Down

Directions: Place your legs in a diamond

Directions: Right leg is straight, left knee

Directions: Straighten your legs in front of

Sub-Category: Core Strengthener, Lower

Sub-Category: Hip Opener, Backbend

Sub-Category: Hip Opener, Forward Fold

Best Practiced During: Conditioning or

Best Practiced During: Warm Up or Cool

Directions: Keep knees bent or straight

Directions: Starting in pigeon pose (p.17)

Directions: Bring the soles of the feet