Yoga Asana Library by TINT 1
Yoga Asana Library by TINT 1
Yoga Asana Library by TINT 1
Asanas
YOU MAY HAVE BEEN DOING WRONG
THERE IS NO TRY.
CONTENT
STANDING POSES
BACKBENDS
2
BUT WHAT ABOUT TRADITIONAL ALIGNMENT?
Although yoga is a 5000-year-old tradition, it would be naive to assume that the yoga poses (asanas)
are thousands of years old, and that they have been taught unchanged since the beginning of yoga.
In fact, this is far from the truth: There is no evidence of any form of traditional or even original
practice of yoga poses. The truth is that only very few poses have been recorded in the ancient texts
and they were all variations of seated or supine meditation postures. There was no Triangle pose or
Downward-Facing Dog. The Sanskrit word asana actually only means “seat”.
Apart from that, there is no clear textual history or historical lineage of the teachings of yoga. The
textual documentation of hatha yoga rather is quite obscure. So, the question arises whether there is
such thing as a “traditional” yoga practice or alignment.
Instead, consider yoga as a science and try to understand it on the basis of the most recent insights
into applied anatomy and body mechanics. And don’t be afraid of questioning them from time to time.
This is why we have created this asana library eBook, which is based on personal experience, on-going
study and collective knowledge of the world’s greatest yoga minds: our teachers on TINT.
This eBook will not only help you to maximize your range of motion and provide you with helpful
alignment cues, but it will also enable you to unleash your true potential and create more health and
happiness in your life.
So, step on your mat to feel the difference and ask your inner guru what feels best for you.
Namasté!
4
A QUICK GLANCE AT YOGA ANATOMY
BENEFITS
✚ Strengthens and stretches the entire body
✚ Improves focus, balance and stability
✚ Encourages blood circulation and respiration
✚ Helps to build strength and stamina
5
YOGA SEQUENCE KIT
§ Practice Warrior 1 as part of the Sun Salutation series (Surya Namaskar), especially Sun Salutation
B.
§ Build up to Warrior 1 from High Lunge, Mountain pose or Warrior 2, or build a sequence of one or
several of these poses.
§ Warrior 1 is a good preparation for deeper backbends and a great posture to transition into more
complex standing poses such as Prayer Twist or Warrior 3.
§ Move further into Humble Warrior by bringing the upper body down on the inside of the bent leg,
clasp the hands behind the back, straighten the arms and move the hands towards your head.
If you want to understand the foundations of proper alignment in Warrior 1, check out Matt
Giordano’s Essentials of Yoga.
Experience a variety of warrior poses to really feel the strengthening effects of these poses with Finlay
Wilson’s Freedom class.
PRACTICE NOW.
6
WARRIOR 2 – NOT AS EASY AS YOU THINK
Warrior 2 is a very common yoga pose and seems so basic that it is often neglected. However, if
properly executed, Virabhadrasana 2 can be a very intense pose since it aligns the whole body.
Therefore, it’s very important to be careful about the alignment in this position and to practice it with
dignity.
7
A QUICK GLANCE AT YOGA ANATOMY
BENEFITS
✚ Opens the hips, chest and shoulders
✚ Activates the back muscles, especially the erector spinae
✚ Strengthens the quadriceps, adductors and hamstrings
✚ Stretches the inner thighs, groin and chest
✚ Strengthens the ankles and arches of the feet 8
YOGA SEQUENCE KIT
§ Practice Warrior 2 in dynamic transitions into and out of a High Lunge, Warrior 1, or Warrior 3.
§ Prepare the muscles of the outer and inner hips for the external rotation required in Warrior 2 by
performing Bound Angle pose.
§ One of the most common transitions may be moving from Warrior 2 into Reversed Warrior, back to
Warrior 2 and into Side Angle or Extended Side Angle.
§ Practice Warrior 2 as a transition into or out of Triangle pose since the alignment of the feet is the
same. You just need to straighten the front leg when transitioning into Triangle.
Dive deeper into the proper alignment in Warrior 2 with Barbra Noh’s Therapeutic Alignment
Immersion.
Yoga newbies can start with the basics of Warrior 2 in Matt Giordano’s Yoga for the Absolute
Beginner.
PRACTICE NOW.
9
TRIANGLE – WHY IT’S NOT TOO BASIC
Trikonasana, as this pose is called in Sanskrit, consists of straight lines and clear angles: The spine,
upper arm, and front leg form a perfect triangle. Although it is a very basic yoga pose that is accessible
for beginners and advanced practitioners, it should never be considered too basic to pay attention to
the proper alignment in this asana.
TINT teachers
Desirée Rumbaugh & Andrew Rivin
10
A QUICK GLANCE AT YOGA ANATOMY
BENEFITS
✚ Strengthens the muscles in the upper body
✚ Opens the chest and hip
✚ Increases flexibility in the groins and hamstrings
✚ Strengthens the thighs, knees and ankles
✚ Stretches the entire body
✚ Stimulates the abdominal organs 11
YOGA SEQUENCE KIT
§ To make the pose more accessible, place the palm of the bottom hand on a block or place it higher
up the leg.
§ Transition from Warrior 2 into Extended Side Angle and then into Triangle pose.
§ From Triangle pose, move into other standing poses such as Warrior 2, High Lunge, Warrior 1,
Revolved Triangle, or Revolved Side Angle.
§ Extend the arms to the sides for Five-Pointed Star pose and fold forward into a standing wide-
legged forward fold.
§ Engage the core by taking the weight out of the bottom hand and let it hover.
§ Wrap the top arm behind the back and catch the inner thigh of the back leg.
Thanks to Desirée Rumbaugh and Adrew Rivin's Transformational Home Practice program, you can
practice along with their instructions right in your living room or flow through a reviving yoga practice
with David Lurey and Mirjam Wagner’s Yin & Yang for Hips and Lower Spine.
PRACTICE NOW.
12
TREE POSE – MIRROR OF YOUR INNER STATE
Tree pose (Vrksasana) is one of the first standing balancing poses that yoga practitioners learn.
However, the fact that it is a fairly easy asana doesn't mean that it can't be challenging. Unsteadiness
and lack of focus can turn this yoga pose into a mirror of your inner state.
TINT teachers
Desirée Rumbaugh & Andrew Rivin
13
A QUICK GLANCE AT YOGA ANATOMY
“
Like a tree, extend your roots down and blossom your
arms up toward the sun. The stronger the roots, the taller
the tree.
BENEFITS – Baron Baptiste
✚ Strengthens the core and spine
✚ Stretches groins and inner thighs
✚ Stretches chest and shoulders
✚ Opens the hip
✚ Improves focus and balance 14
YOGA SEQUENCE KIT
§ Make the pose more accessible by practicing it against a wall: Place either the buttocks, the bent
knee or the hand against the wall for support.
§ Make it a challenge by practicing it on an uneven surface or with closed eyes.
§ Try a bound tree pose variation by bringing the bent leg into a Half Lotus position. Wrap the arm of
the same side behind the back and try to clasp the big toe. Fold into a Standing Forward Bend.
§ Experiment with different variations of aligning the arms: bring them straight up, in a cactus shape,
or let the palms touch to form an inverted V shape.
Experience the benefits of this and other standing asanas in Desirée Rumbaugh and Andrew Rivin’s
Building Blocks for a Transformational Home Practice where they devoted two entire classes to
standing poses, including Tree pose.
PRACTICE NOW.
15
CHAIR POSE – YOU LOVE TO HATE IT
Five syllables that make every yoga student sigh and every yoga teacher feel like a drill instructor: ut-
ka-ta-sa-na, an asana also known as Chair pose, Awkward Pose or Fierce pose. Since the knees are in a
very vulnerable position, it bears the risk of causing knee pain. Compressing the lumbar spine can turn
this asana into the culprit for back pain. That’s why proper alignment is crucial in this pose.
16
A QUICK GLANCE AT YOGA ANATOMY
§ erector spinae and other back muscles to § adductor muscles to keep knees stable
maintain alignment of spine § gluteus muscles and hamstrings to flex hip
§ psoas minor and abdominal muscles to and knee
avoid anterior tilt of pelvis and § intrinsic muscles of feet to effect ankle
overextension of lower back dorsiflexion
§ trapezius and serratus anterior to upwardly
rotate, abduct and elevate scapulae
§ rotator cuff muscles, pectoralis muscles,
biceps brachii and deltoids to stabilize and
flex shoulder joints
§ triceps brachii to extend the elbow
“
Chair pose is a defiance of spirit, showing how high
you can reach even when you're forced down.
– Terri Guillemets
BENEFITS
✚ Strengthens the entire legs
✚ Strengthens supporting muscles around the knees, hips, ankles, and shoulders
✚ Lengthens the spine
✚ Stimulates abdominal organs, diaphragm, and heart
✚ Builds strength and heat in the body
17
YOGA SEQUENCE KIT
§ Approach Chair pose in two separate steps: prepare the lower body first by bending the knees
before working on stretching the arms.
§ Experiment with the position of the arms: clasp the hands behind the back for a nice shoulder
stretch and bow down into a forward fold.
§ Bring your palms together into a prayer position. Twist to one side and hook the elbow on the thigh
for Revolved Chair pose.
§ Use Chair pose as a transition into or from Mountain pose, Crescent Moon, or Standing Forward
Fold.
§ Make the pose more challenging by squeezing a block between the thighs.
For a well-rounded strengthening and detoxing yoga practice, hop on the mat with Matt Giordano an
his Detox Flow.
Dive deeper into the proper alignment in Chair pose with Young Ho Kim’s Inside Yoga Alignment on
TINT.
PRACTICE NOW.
18
COBRA POSE – CAUSE OF BACK PAIN?
After sitting in front of a computer all day, Cobra pose (Bhujangasana) can be a great counteraction to
stretch out the spine and chest. Although this asana can bring more flexibility to the spine and open
the chest and heart, it can also cause back pain itself if not practiced correctly.
1. Lie down on the belly with the legs straight and the feet hip-width apart.
2. Press all ten toe nails into the ground to engage the leg muscles.
3. Place the palms on the ground next to the ribs with the forearms vertical.
4. Outwardly rotate the forearms so the index fingers face forward.
5. v
Bend the knees slightly and lift the pelvis to widen the sitting bones.
6. Pull the pubic bone to the navel and roll up the spine.
7. Lower the pubic bone again and lengthen through the thoracic spine.
8. Lift up the shoulders and armpits and move the shoulders back.
9. Outwardly rotate the upper arms.
10. Rotate the tips of shoulder blades towards each other.
11. Push the chest forward and up and lift the chin slightly.
19
A QUICK GLANCE AT YOGA ANATOMY
“
A mind that is stretched by new experience can never
go back into its old dimensions.
– Oliver Wendell Holmes, Jr.
BENEFITS
✚ Mobilizes the spine
✚ Strengthens the spine, legs, and buttocks
✚ Strengthens the arms and shoulders
✚ Stretches the entire front of the body
✚ Stimulates the abdominal organs
20
YOGA SEQUENCE KIT
§ Cobra pose is often practiced as part of Sun Salutations (Surya Namaskar) and can also be an
alternative to Upward-Facing Dog in Vinyasas as a transition from Plank pose into Downward-
Facing Dog.
§ The lower variation Baby Cobra is easier accessible if less flexible in the spine.
§ Make the pose more challenging by lifting the palms off the floor.
§ An easer variation is Sphinx pose with the forearms on the ground.
§ Try a more advanced variation with Upward-Facing Dog where the legs are lifted off the ground.
Flow through some Vinyasas in one of the flowing yoga programs on TINT, such as Ami Norton’s
Master Your Flow or through some rounds of Sun Salutations with David Lurey and Mirjam Wagner in
their Yin & Yang for Hips and Lower Spine.
Let Desirée Rumbaugh and Adrew Rivin guide you step by step through the proper alignment in
Building Blocks for a Transformational Home Practice, where they devoted two entire classes to
backbends such as Cobra pose.
PRACTICE NOW.
21
CAMEL POSE – A SAFE BACKBEND?
While most of us picture really strong, deep backbends such as Wheel pose, Camel pose (Ustrasana)
may be much more accessible. It is a great exercise not only for the body, but also for the mind since
this asana teaches to let go of the ego instead of forcing the body into an Instagram-worthy position
for which it may not be ready yet.
22
A QUICK GLANCE AT YOGA ANATOMY
“
Body is not stiff, mind is stiff.
– Patthabi Jois
BENEFITS
✚ Strengthens the back muscles
✚ Improves flexibility of the spine
✚ Stretches the entire front body
✚ Creates space in chest and lungs
✚ Stimulates the abdominal organs
23
YOGA SEQUENCE KIT
§ Use props to modify Camel pose: Press a block with the inner thighs or place blocks on the outsides
of the feet to rest the hands on.
§ Open the chest, shoulders and arms more by crossing the forearms and reaching for the opposite
ankles.
§ Try the one-legged version Eka Pada Ustrasana by kneeling on one leg only and stepping the other
one forward into a 90-degree angle.
§ Build Camel pose into a sequence before or after one or several of the following poses: Table pose,
Hero pose, Child’s pose, or Gate pose.
Feel the great benefits of backbends such as Camel pose in Mathieu Boldron’s Master Your Backbends
or Barbra Noh’s Bamboo Backbends or in Finlay Wilson’s program Deep Roots, Strong Foundations ,
where a whole class is devoted to backbends.
Practice Camel pose in preparation for King Pidgeon with Matt Giordano.
PRACTICE NOW.
24
WILD THING – OPEN YOUR HEART
An asana that has many names: Wild Thing, Rock Star, Flip Dog, or in Sanskrit Camatkarasana. The
word Camatkarasana can be translated as "the ecstatic unfolding of the enraptured heart." This is a
pretty good description of the strong back-bending pose, since the open chest does not only open
your heart, but also gives you strength and confidence.
25
A QUICK GLANCE AT YOGA ANATOMY
BENEFITS
✚ Stretches the entire front body
✚ Strengthens shoulders and upper back
✚ Strengthens arms and wrists
✚ Improves flexibility of the spine
✚ Opens the front of the legs and hip flexors
26
YOGA SEQUENCE KIT
§ Incorporate Wild Thing into dynamic yoga formats like Vinyasa, Power Yoga, or Inside Flow.
§ Prepare the body for this pose by practicing Sphinx, Cobra, Locust or Bow pose.
§ Strengthen the shoulder girdle and side body with Side Plank variations.
§ Stretch and strengthen the spine with a few rounds of Sun Salutations.
§ Open the hip in Three-Legged Downward-Facing Dog, Warrior 2, or Triangle.
§ Transition into Wild Thing from Three-Legged Downward-Facing Dog.
Since Wild Thing is also said to open your heart chakra (the 4th chakra), you should definitely not miss
Faith Hunter's Chakra Awakening Body & Soul.
Make sure you also check out Barbra Noh's Bamboo Backbends or Ami Norton’s Power Ranger – Wild
Thing to Lunge.
PRACTICE NOW.
27
DOWNWARD-FACING DOG – THE ULTIMATE ASANA
You can't think of a single yoga class without Downward-Facing Dog, or Adho Mukha Svanasana as it is
called in Sanskrit. It is widely considered THE asana and even non-yogis will have heard of this pose. It's
not an easy asana, though, and however famous it may be, there is a lot to pay attention to in this
pose.
28
A QUICK GLANCE AT YOGA ANATOMY
§ spinal extensors and flexors to maintain § adductor magnus to internally rotate and
alignment of the spine adduct the thighs
§ serratus anterior to upwardly rotate and § articularis genu and vastii to extend the
adduct the scapulae knees
§ rotator cuff muscles to stabilize the § intrinsic muscles of the the feet to maintain
shoulder joint the arches of the feet
§ deltoids and biceps to flex the shoulders
§ triceps brachii to extend elbows
§ pronator quadratus and teres to pronate
the forearms
§ intrinsic muscles of wrists and hands to
stabilize the hands
“
So whether you do your first downward dog at 14 or 44,
it’s not your history but your presence on your mat that
counts.
BENEFITS – Patthabi Jois
Flow through some Vinyasas in one of the various flowing yoga programs on TINT, such as Ami
Norton’s Master Your Flow, or through some rounds of Sun Salutations with David Lurey and Mirjam
Wagner in their Yin & Yang for Hips and Lower Spine.
If you want to learn more about the proper alignment in Downward-Facing Dog, check out Young Ho
Kim’s Inside Yoga Alignment on TINT.
PRACTICE NOW.
30
CROW POSE – OVERCOME YOUR FEARS
Accomplishing Crow, or Bakasana, in yoga may be one of the first big milestones in anyone's yoga
career. But the struggle is not over once you finally managed to get into the pose. The real challenge
most practitioners face is maintaining this yoga pose for more than a few seconds.
31
A QUICK GLANCE AT YOGA ANATOMY
§ psoas major and minor, abdominal muscles § psoas major and iliacus to flex hip
and pelvic floor to flex lumbar spine § adductor muscles to adduct and flex hip
§ serratus anterior, pectoralis major and § lower hamstrings to flex knee
minor to abduct scapulae
§ rotator cuff muscles and deltoids to
stabilize and protect shoulders
§ triceps brachii to extend elbows
§ pronator quadratus and teres to pronate
forearms
§ intrinsic muscles of wrists and hands to
stabilize hand
“
“What if I fall?" "Oh but my darling, What if you fly?
– Erin Hanson
BENEFITS
✚ Strengthens the shoulders, upper arms, forearms, and wrists
✚ Strengthens and tones the core muscles
✚ Stretches the upper back
✚ Mobilizes the groins
✚ Increases flexibility of the spine
✚ Improves balance and coordination 32
YOGA SEQUENCE KIT
§ Practice the shape of this asana in Happy Baby Pose to open the hips.
§ Strengthen the upper body, wrists and core by practicing Downward-Facing Dog, Chaturanga, or
variations of Plank pose.
§ Gradually straighten the arms and lift the heels further up for Crane.
§ Have some fun jumping back into Chaturanga from Crow.
§ Transition into Tripod Headstand and back.
§ Consider Crow pose as gateway to other arm-balancing poses such as Side Crow, Dragonfly, or
Firefly.
For a well-rounded sequence preparing your body and leading up to Crow pose, check out Mathieu
Boldron’s Master Your Crow session on TINT.
Have some fun playing around with Crow and other poses with Alex Harfield in her Dips, Binds and
Balances program.
PRACTICE NOW.
33
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