PASCHIMOTTASANA
This is revered as one of the best postures for both the spine and your inner organs. While the Yin version, Caterpillar Pose, is a gentle stretch, using gravity, this Yang version uses the biceps pulling against the big toes. In this asana we don't 'round down' but instead 'fold forward' - which means we lift our head up and arch our back and fold forward, first belly to the thigh, then chest to the knees and bring forehead to touch our toes - maybe. :)
JANUSIRASANA
Meaning 'head to knee', in this asana we do 'round down' which means we curl forward and try to bring our head to our knee - or higher. We extend one leg out and bend the other leg, bringing our foot to the opposite inside thigh. As we reach forward we tuck our chin in.  We grasp our foot of the extended leg and interlock our fingers in a tight grip.
DANDAYAMA BIBHAKTAPADA PASCHIMOTASANA
The 'Standing, Separate Leg, Forward fold' stretches the legs, and loosens the hips and straightens the spine. From a standing 'star' position - feet wide and arms extended - we fold forward looking in front of us as we go down. Grasping the heels, we lock the knees (to protect our hamstrings) and pull our forehead to the floor between our legs.
PADAGUSTASANA
To get into 'Toe stand' you would start in Tree Pose (standing on one leg with the opposite foot lifted to the thigh.) Then placing hands in prayer position you would bend at the hips and place your hands on the floor in front of you - then sit down on to your heel. When done properly you would lift up off your heel.
DANDAYAMANA DHANURASANA
Just Google Standing Bow Pose and you will quickly find yogis with their legs aligned in one vertical straight line. My thighs form a right angle - not a vertical straight line! But we do yoga to feel the asana not to acheive the asana. We want to feel grounded. We want to feel balanced. And we want to feel our standing leg strong, our shoulders relaxed, our chin to our shoulder and resistance in our grip as we push back with our other leg and point our toes.
SIRSASANA
Just about all of us have done a head stand - granted it was most likely in primary school. Back then we did inversions to experience the world differently and because we were experimenting to see what our bodies could do. As an adult we do inversions for the same reasons, as well as because our circulatory system benefits. We get the same benefits to our system whether we do a hand stand, a head stand or a shoulder stand. Our feet don't even need to be up in the air for an asana to be an inversion. Downward Dog, Dolphin Pose and even Child's Pose will provide similar benefits.
HANUMANASANA
The Monkey Chief Pose. Symbolic of him leaping from island to island to rescue a Princess. This is not an asana you want to rush into. Wherever your body currently is - is exactly where you need to be. Starting with a forward lunge you can slow improve the the flexibility of your hamstrings by moving your front foot progressively further and further. Apply the principle of Ahisma... be kind to yourself. Its not about achieving a posture but using a posture as a way to feel a stretch.
BAKASANA
Crow Pose. I wish my spine was a little more flexible. I'd love to look up further. But its where my old body is at. With your hands firmly grounded on to the mat and your knees comfortably perched on your elbows you can slowly tilt forward and lift first one foot, then the other from the mat. One day you might be able to extend one leg back... but that is for another day.
SUPTA VIRASANA
Reclined hero pose. There are a number of kneeling positions. A simple crossed leg is Sukhasana, legs forward is Dandasana, Vajrasana (Thunderbolt) is a simple kneeling position, sitting on the heels - open the legs and sit between the feet and the pose becomes Virasana. Lie back and it becomes Supta Virasana.
SALABASANA
With arms underneath your body - palms down, fingers wide - press down with your hands and lift both legs into the air (keep legs straight - not like me in the pic!). Mouth on the mat and your shoulders down you resemble a locust.
VRKSASANA
Tree pose is all about lifting skyward. Your standing leg is a strong firm trunk, grounded through your toes and heel. The other leg and arms are branches. Fingers and toes lifting skyward, like leaves reaching for the sun. From the hips, up through the spine and neck to the crown, energy reaches upward. The hands, in Anjali Mudra (prayer pose) are pressed together balancing the left and right forces (yin and yang). Now be still and breath. Don't move - unless of course a dog comes by looking to mark its territory. :)
TULANDASANA
If not supporting yourself with a chair, in Balancing Stick pose, you should be straight like the letter 'T'. Every muscle tightened - your arms reaching forward, one foot pointing back behind you, and the other leg rigid and strong like a pole. But always breathing.
TRIKONASANA
Triangle pose should have the arms stretching in opposite directions - in one vertical line. The chin should be to the shoulder. The back leg straight and strong and the forward leg should be at right angles. As you reach up to the ceiling (or in this case the sky) you twist your spine. As you open your chest your heart and lung work together. This is considered the 'master pose' of the Bikram Series.
UPAVISTHA KONASANA
Wide-Angle Seated Forward Bend is a seductress. She will call you to go deeper, have your legs out wider, bring your stomach, chest and chin flat to the mat... don't listen. Called Dragon-Fly in Yin Yoga it is best to only go to where you feel a gentle stretch. There are no medals for reaching the floor - there is joy how ever if you can find quietness as you reach forward to your own degree.
UTKATASANA
Awkward pose (and all the variations) are great leg strengtheners. In all variations your spine is straight, your arms reach forward and your shoulders are relaxed. In all variations you bend your knees - one variation is standing on tipee toes (pictured); another variation is with knees together, another is with heels flat to the floor. Each variation targets different leg muscles - but best of all it strengthens the knees. This asana will improve as my heels push further forward, my thighs become parallel to the mat, my spine becomes parallel with the wall and my tummy is sucked in.
UTTANASANA OR HASTAPADASANA
Hands to Feet pose or Forward Fold is a posture that takes patience and persistence for the posture to transform your body. But its worth it. Feet together, you want to start by bending your knees and keeping your stomach tight to your thighs to protect your back. Keep them connected as you slowly straighten your legs. Hips push up toward the ceiling but relax your spine and let your biceps do the work. Once legs are straight keep the thighs tight to protect the hamstrings. Face to the shins and finally smile. Picture shows how my body changed after year 2 to year 3.
DANDYAMANA BIBHAKTAPADA JANUSIRASANA
Standing separate leg head to knee pose. See how my back is not yet rounded. It should be. Front foot forward and back foot on a 45 degree. Heels on a straight line. Knees locked. Keeping my arms with my ears, palms together and thumbs crossed. I suck my tummy in and roll forward - arching my back to bring my forehead to me knees (or in my case - my upper shin!)
SA POWER NETWORK'S YOGIS RAISE OVER $4,000 FOR STILLAWARE.ORG
June 28th 2018 - The inaugural Simple Hatha Yoga classes at SA Power Networks raised over $4,000 for SA based charity - StillAware.org. Employees paid $10 per class with the company's Employee Foundation dollar matching for every dollar raised.