health and fitness

Sétaré’s 5 Favorite Yoga Poses

By: Sétaré Pender, Yoga Instructor, Personal Trainer

My Five Favorite Poses For Muscles Strengthening and Balance.
1. Vriksasana (Tree Pose)
2. Side Plank Pose
3. Chaturanga Dandasana (Four-Limbed Staff Pose)
4. Bakāsana
5. Virabhadrasana II (Warrior 2 Pose)



  1. Vriksasana (Tree Pose)
    The name comes from the Sanskrit words Vriksa or Vriksha (वृक्ष, vṛkṣa) meaning “tree”, and Asana (आसन) meaning “posture”.


From Mountain Pose weight is shifted to one leg, for example, starting with the left leg. The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh, or in half lotus position. In either foot placement, the hips should be open, with the right knee pointing toward the right, not forward. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in Anjali Mudra. The Asana emphasizes alignment of the head, spine and hips. The Asana is typically held for 20 to 60 seconds to stretch the spine, returning to Tadasana while exhaling, then repeating standing on the opposite leg.

  1. Side Plank Pose- 


The full version of this pose, as taught by B. K. S. Iyengar, raises the top leg perpendicular to the floor. Perform the modified version as described above, either supported or unsupported by the wall. Exhale, bend the top knee, and draw the thigh into the torso. Reach inside the bent leg and use the index and middle fingers of the top hand to grab the big toe. Secure these fingers by wrapping them with the thumb. With an inhalation, stretch the leg perpendicularly toward the ceiling. Hold for 15 to 30 seconds, then release the grip on the toe, and return the top foot to its original position. Repeat on the second side

  1. Chaturanga Dandasana or Four-Limbed Staff Pose


Also known as Low Plank, is a Yoga Asana, in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle.

  1. Bakāsana-



Often used interchangeably with Kakasana is an Asana. In all variations, Crane/Crow is an arm balancing Asana in which hands are planted on the floor, shins rest upon upper arms, and feet lift up.
5.Warrior 2 Pose –




Virabhadrasana II or Warrior 2 Pose is an Asana commemorating the exploits of a mythical warrior.

During your yoga routine these particular poses can be repeated four to five times and held for a period of time you feel is comfortable.


Practicing these poses during your routine on a day to day basis will assure you to progress in your practice. If you have any comments, questions or concerns, please send an email, I’ll respond accordingly. I had an amazing time talking with you all.


Namasté everyone.

(Respectful Hindu form of greeting)


Instagram: @Setare_Pender

Twitter: @Setare_Pender

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