a complete guide to yoga at home

LIFT YOUR MOOD

YOGA FOR FINDING JOY & BALANCE

POSES TO SOOTHE AN ACHING BACK

All-day energy

POSES THAT REFRESH15

Find your yoga style

Create your own sequences

Build a solid foundation

GET-STARTED FUNDAMENTALS

PLUS!

SPECIAL ISSUE

Feel your best!

STRONG CORE

38 sequences to calm, strengthen and heal

ESSENTIAL POSES FOR A

A COMPLETE GUIDE TO

YOGA AT HOME

Y O G A A T H O M E S P E C I A L2

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Cover Credits: Photo: Joe Hancock; model: Nancy-Kate Rau; hair/makeup: Ashley Smith; prop stylist: Allie Liebgott; top: Beyond Yoga; bottoms: Onzie

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This publication contains stories reprinted from previous issues of Yoga Journal. Information that may have changed over time has not been updated. The exercise instructions and advice presented in this magazine

are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal disclaim any liability

for loss or injury in connection with the exercises shown or the instruction and advice expressed herein.

In This Issue

4 Editor’s Letter

7 SECTION 1: Ready, Set, Go!

8 Why Have a Home Practice?

A step-by-step guide to starting

a personal practice. BY JASON CRANDELL

PLUS: Yoga benefits, essential props,

home-practice roadblocks, and how

to bring your studio sessions home

19 SECTION 2: Build a Strong Foundation

A fun way to find your ideal

yoga style, plus four foundational

practices

20 What Sequence Is Right for You

Today? A decision tree

22 Salute the Sun BY RICHARD ROSEN

24 Center Yourself BY LARISSA HALL CARLSON

26 Embrace the Unfamiliar

BY CLAIRE MISSINGHAM

28 Warm Yourself Up

BY LARISSA HALL CARLSON

31 SECTION 3: Create Your Own Practice

32 The ABCs of Sequencing

Learn the basics so you can

create a personal practice.

BY JASON CRANDELL

34 Build Your Own Sequence:

Mix-and-Match

A menu of warm-ups, standing

poses, arm balances, inversions,

backbends, twists, forward bends,

and closing poses to choose from

45 SECTION 4: Wake Up—And Wind Down With Ease

Morning and evening sequences

46 Wake Up Gently BY KIRA SLOANE

48 Get an Energy Boost BY GINA CAPUTO

50 Find Your Focus BY TIFFANY CRUIKSHANK

52 Stretch Away Stiffness

BY PAIGE ELENSON

54 Quiet Your Busy Mind

BY BARBARA BENAGH

56 Restore Yourself BY CORA WEN

58 Shed the Day’s Stress

BY DEBORAH BURKMAN

60 Feel Calm and Centered

BY ALANNA KAIVALYA

63 SECTION 5: Feel Happy and Confident

Sequences to boost your mood

and self-assurance

64 Give Yourself a Break BY LILIAS FOLAN

66 Take Care of You, Too

BY CHELSEA JACKSON ROBERTS

68 Find Your Bliss BY TIAS LITTLE

70 Let Go of Stress BY BIBI MCGILL

72 Have a Little Fun BY SIANNA SHERMAN

74 Find Calm Amid Challenge

BY RICHARD ROSEN

76 Feel Unstoppable BY YOGI BHAJAN

78 Set a Goal—and Meet It

BY ALEXANDRIA CROW

80 Cultivate Poise and Grace

BY AME WREN

82 Grow Your Power BY PATRICIA WALDEN

84 Stand Your Ground BY NIKKI COSTELLO

86 Prep for Success BY BARON BAPTISTE

89 SECTION 6: Live HealthySequences to make you feel

better—and stronger

90 Breathe Easy BY MARLA APT

92 Turn Back the Clock

BY SRI DHARMA MITTRA

94 Cleanse Your System

BY CLAIRE MISSINGHAM

96 Open Up Tight Hips BY BARON BAPTISTE

98 Support Your Spine

BY DEBORAH BURKMAN

100 Take Care of Your Back

BY ANDREA FERRETTI

102 Power Up Your Core

BY JOHN SCHUMACHER

104 Tone Your Abs BY ANA FORREST

106 Open Yourself Up BY ANNIE CARPENTER

108 Flip for ‘Wild Thing’ Pose

BY AMY IPPOLITI

110 Wring Out Your Angst

BY KATHRYN BUDIG

112 Power Up Your Legs

BY ELISE LORIMER

114 Strong-Arm Yourself BY DAREN FRIESEN

116 Get Into Balance BY ALEXANDRIA CROW

118 Index to Sequences

120 Closing Thoughts


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EDITOR’S LETTER

EDITOR IN CHIEF | Carin Gorrell

GENERAL MANAGER | Kim Paulsen

DIRECTOR OF BRAND STRATEGY | Kristen Schultz Dollard

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THERE’S A WONDERFUL old joke that goes

something like this: “What’s the best way

to get to Carnegie Hall? Practice, practice,

practice.” I thought of it often as we were

creating this issue, because the best way to

really make yoga part of your life is to practice,

practice, practice—at home.

But the idea of establishing a home practice

can sound intimidating. I’m sure you’ve heard

some of the myths: You have to practice at

least an hour a day! You must have a dedicated

yoga room! You need to know how to sequence

a class! Let’s put those ideas to rest right now.

The truth is, establishing a home practice is easier than you think. In

fact, you already have all you really need: Dedication; at least 15 minutes

most days (you can find that in your busy schedule, right?); and some

guidance—including practice sequences—to get you started, which

you’re holding in your hands right now.

In this special issue, we’ll tell you about the many benefits of home

practice (page 8), as well as the simple props you’ll need (page 16). Next,

check out our decision tree (page 2o) to help you figure out what kind of

practice—Morning or evening? Vigorous or relaxing?—you want. Then,

to get you warmed up, we offer four foundational practices (pages 22–29)

that include basic poses you should be very familiar with from classes.

After that, you’ll find a fun mix-and-match section; consider it

a menu of poses to choose from to create your own sequences. And

finally, in sections 4, 5, and 6, we offer 34 sequences created by well-

known yoga teachers, organized by topic: morning and evening

practices (starting on page 45); practices to boost your mood and make

you feel more confident (page 63); and finally, practices that focus on

your wellness, whether it’s opening tight hips, easing back pain, or

strengthening your core (page 89).

We can’t promise that this issue will instantly turn you into the

Leonard Bernstein or Yo-Yo Ma of yoga (after all, they practiced for

decades). But we can promise that if you make home practice a regular

part of your life, you’ll find that not only do you feel calmer and better,

but you also have greater confidence and emotional well-being. Here’s

to a rewarding new habit!

Om Alone

CARIN GORRELL, Editor in Chief

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33

Ready,Set, Go!

IF YOU’RE A REGULAR AT THE YOGA STUDIO

BUT AREN’T QUITE SURE HOW TO BUILD A HOME

PRACTICE, WE CAN HELP. IN THIS SECTION, WE’LL

INTRODUCE YOU TO THE MANY SURPRISING

BENEFITS OF ROLLING OUT YOUR MAT AT HOME

AND OFFER SOME TIPS FOR GETTING STARTED.

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Home Practice?If you’re like most people, doing yoga means going

to class. Having a home practice? Well, that feels

intimidating. Unattainable. Even lonely. But here’s

the simple truth: It’s not hard to launch a home

practice, and the benefits are huge. It’s where you

will really learn to move at your own pace, listen

and respond to your body, and develop greater

consistency in your asanas. BY JASON CRANDELL

THE FIRST DAY of my teacher training

program, I experienced something

akin to an existential crisis. It didn’t

have anything to do with awakening

kundalini or realizing my true Self.

Sadly, it was much more mundane:

It hit when I realized that in order

to participate in the program, I

had to agree to have my own home

practice. If you roll out your yoga

mat at home, I was told, you’ll fi nd

the freedom to experiment, to evolve,

and to become your own best teacher.

A few days later, when I unrolled

my sticky mat at home alone for

the fi rst time, I wanted to bolt.

Up until then, my idea of yoga was

attending a class, which is kind of

like being chauffeured around town,

sitting comfortably in the back seat,

enjoying the scenery. Practicing at

home was totally foreign to me. It

was as if someone handed me car

keys but no map. I recognized great

potential for freedom in my journey,

but I was reluctant to go it alone—

I was scared I’d get lost.

Since that day of reckoning, I’ve

talked to enough friends and students

about home practices to know I’m

not alone. Many of us—even after

we realize its benefi ts—resist. We tell

ourselves that we don’t have enough

space or time, or that we simply

don’t know what to do. Or we hold

a romanticized vision of the perfect

home practice and feel guilty when

our reality doesn’t match the fantasy.

I’m living proof that such

resistance, however natural, is not

impossible to overcome. Over time,

I’ve grown to love my home practice.

Mark Whitwell, an internationally

known teacher from the Heart

of Yoga Association and a strong

proponent of personal practice,

describes it best: “When you practice

at home, you get to explore the

exquisite relationship between the

body and the breath and life itself.

The whole reason for doing yoga

is to enjoy this relationship, this

natural intimacy with life.”


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READY, SET, GO!

The key to feeling the way

Whitwell does is dropping self-

imposed expectations. Your practice

should be something you look forward

to, and your expectations need to be

realistic. You don’t have to practice

for an hour and a half doing the

full primary series of Ashtanga

on bamboo fl oors, surrounded by

fountains and statues of Ganesh.

You don’t even—though there are

folks who surely disagree with me—

have to practice in utter silence,

fi lled with restraint and completely

undistracted. For most of us, that’s

not possible. But if your time on

the mat is nourishing, your home

practice will become a refuge rather

than another item on your to-do list.

And it will take you places you may

never have thought to go.

With that in mind, here’s a

step-by-step guide to get you started

on your own home practice:

1. Make a date (even a short one) with your mat.Most yoga classes are 6o to 9o

minutes long, so you might assume

you need to practice that long at

home, too. But it’s fi ne to practice

for smaller chunks of time. Start

with 3o minutes three to four times

a week. If that’s not possible, try 15

to 2o minutes, an amount of time

you can probably fi t in most days.

When my time is constrained and

I can’t indulge in a full practice, I aim

for 2o minutes twice a day—maybe

Sun Salutations in the morning and

calming forward bends to fi nish my

day. These short intervals give me

what I need to feel balanced and

refreshed in the morning and quiet

and calm before I head to bed. (See

Section 4, pages 45–61, for a variety

of morning and evening practices.)

Most teachers agree that a

2o-minute practice every day is

more valuable than an hour and

a half twice a week; the body and

mind learn better from repetition

than occasional dabbling.

“If your time is limited,

practicing for 15 to 2o minutes

provides ample time to align your

day and come home to your body,”

says international yoga teacher Sarah

Powers. Doing a little bit of yoga

every day is ideal for managing daily

stress, bringing yourself into your

body, and settling your mind.

Regular mat time also builds a

habit that soon becomes ingrained.

“When you do yoga at home every

day, it’s like taking a shower,” says

Whitwell. “You wouldn’t dream of

not taking a shower, and you don’t

congratulate yourself for doing it

every day. So doing a daily practice

doesn’t have to be a heroic activity

you impose on yourself. It’s just

a simple, natural pleasure.” If

necessary, write your practice

into your calendar—in pen.

When life gets hectic, integrate

your practice when you can. If you

have 4o minutes while your clothes

“If your time on the mat is nourishing, your home practice will become a refuge rather than another item on your to-do list. And it

will take you places you may never have thought to go.”

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10 Benefits of a Home Practice

1. You can tailor your practice to fit your mood. If you’re tired, do a restorative practice.

If you’re feeling strong, choose a strenuous one.

2. You can practice daily. Even if you’re juggling a hectic schedule and think you don’t have

time to practice, take a deep, cleansing breath and think again. Yes, you might not have time to go

to class, but you can still roll out your mat at home for 10 minutes. Or 15. Or 30. Your body and mind

will thank you.

3. You can set your own personal goals. Maybe it’s a 21-day challenge. Maybe it’s working

your way up to a difficult pose. But practicing toward your goal, not a teacher’s, is a great motivator.

And once you reach it, you may just realize that you are capable of more than you’d thought.

4. It can provide instant stress relief. If you’re in the middle of a conflict at home or at work,

a vigorous practice can clear your mind. If you wake up already feeling exhausted by the day in front

of you, it can create fortitude.

5. You can be yourself. When you’re at home, you don’t have to worry about striving to please

a teacher or impress your fellow students. The only person you are performing for is yourself. Even

though we all know yoga is not intended to be competitive, it can be hard to maintain your inner

focus when your neighbor in class is opening into a gorgeous backbend that feels totally out of

your reach. The truth is, actually achieving that backend is not important. Working with your own

backbends, at your own pace, is.

6. There are no distractions. That means you can focus on how your body is feeling and

your mind is reacting. Without your teacher’s voice guiding your every move, you can more easily

go inside and witness what is happening in your body, emotions, and mind. You’ll feel what your

body craves or rebels against, hear your mind’s chatter, and become aware of your current mood.

7. You’ll develop more inner awareness. As you do, you’ll get better at tailoring your

practice to meet your needs, and over time, become your own best teacher. As yoga teacher Mark

Whitwell says, “Doing yoga at home is profoundly different from doing it under the direction of

someone else in class. When you’re doing someone else’s yoga, you’re not doing your own yoga.

It’s a huge evolutionary step to learn how to practice for yourself.”

8. You can focus on perfecting specific poses. Home practices allow you to work on poses

that challenge you for as long as you like—in privacy. Just learned a new pose? Home practice is

where you can refine it or make adjustments to help you get where you want.

9. It’s portable. You can take your practice on the road. Rodney Yee, who teaches yoga around

the world, has a faithful routine for when he’s on the go. “I’ll start my practice with a template

of familiar and satisfying hip openers,” he says. “Then, as my body wakes up, I’ll listen to what is

happening inside and decide where to go next. Some days it’s twists and backbends or pranayama

and restoratives; other days I’ll go straight to inversions.”

10. It’s free! Going to a class taught by an experienced, hands-on teacher is a wonderful way

to learn and perfect your practice, but most of us are on a budget, right?

READY, SET, GO!


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are in the washer, terrifi c. But if you

only have the energy and time for

a 1o-minute restorative pose while

dinner is in the oven, that’s OK, too.

Instead of falling off the wagon, use

your practice to sustain you when

times are tough. You’ll feel good and

be more likely to come back to longer

practice times when you’re able.

2. Make a space. A designated yoga area can help

you cultivate awareness; as you

practice in the same spot day after

day, you will notice how the light

shifts in different seasons, how your

body feels on different days, how

your mind greets the same space

with new thoughts. Fundamentally,

dedicating space to your practice

is a way to acknowledge your

commitment to yoga. You are

literally making room for it in your

life. And really any space will do.

“Big or small doesn’t matter,” says

Jagatjoti S. Khalsa, a Portland,

Oregon–based innovation director

and author of Altar Your Space.

3. Have a plan. Set a timer for the amount of time

that you can commit and practice

at least that long. “Although you

may begin your practice reluctantly,”

Powers says, “you’ll fi nd that 15

minutes go by quickly, and you might

actually want to spend more time on

your mat.”

Five Big Home Practice Wreckers

“Ooh, Look—Shiny!” Distractions Whatever you do, do not put your smartphone at the

front of your mat so you can see it light up with incoming messages. You’ll be tempted to stop

and look at it during every Chaturanga or Cobra, telling yourself it will “only take a second.” But if

you let yourself stop mid-practice to answer an email once, you’ll do it again. And before you know

it, you’ll be at your desk, back at work, vowing to pick up where you left off on the mat tomorrow.

The Loosey-Goosey Approach If you’re relying on the spirit moving you to unroll your

mat, you might wait a long time—especially if you’re busy. It’s great to follow your intuition once

you’ve started practicing, but if it’s not based on some kind of structure, it’s not likely to turn into a

longstanding daily practice. Schedule it in. Don’t wait until you feel desperate to move and de-stress.

Procrastination Here’s how this works: You know you should practice at your designated time,

but you’re on a roll with the project you’ve been working on, or your stomach is rumbling and you

need a snack, or Netflix just released the next season of your favorite show. There will always be

other things to do; learn to make yoga your favorite way to procrastinate other to-dos.

The Slippery Slope This one comes after procrastinating and missing your practice. You start to

think, “I missed it yesterday, so what’s one more day going to hurt?” And so begins a cycle that can

go on for weeks, or even months. Remember that the sooner you get back on your mat, the faster

that slope levels out.

Looking for Inspiration in All the Wrong Places Reading an article about someone else’s

yoga experience is not the same as practicing yourself. Trust us on this one. You may be able to find

inspiration from others, but it only becomes tangible when you find inspiration on your own mat

through your own experiences.

READY, SET, GO!

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continued on page 16

It’s also helpful to decide which

pose—or sequence—you’d like to

work on before heading to your mat.

For guidance, choose from among

this issue’s 38 sequences designed

by well-known yoga teachers, which

focus on everything from waking up

refreshed in the morning to calming

frazzled nerves to building strength

or curing an aching back.

4. Keep it simple.When you’re ready to build a

sequence from scratch, tune in to

which body parts are calling out

to you. Do you want to open your

achy hips or stretch your shoulders?

Would it be fun to focus on forward

bends or backbends? Look at the

yoga categories—standing poses,

forward bends, twists, backbends,

shoulder openers, inversions—and

pick poses from each. For example, if

your hips are achy and your shoulders

are sore from sitting at the keyboard

all day, do four hip-opening poses,

four shoulder-opening poses, and

some seated twists. (See Section 3,

starting on page 31, for help on mixing

and matching poses to create your own

sequence.)

Finally, Sun Salutations are a

great standalone series of poses to

do at any time, whether you do them

vigorously or gently (see pages 22–23

for a simple Sun Salutation sequence).

They warm you up and work your

Bringing Your Classwork HomeOne important way that home practices

add value is to complement, round out,

and refine the work you do in class. Here

are a few tips to help you do so:

Seek out the right teachers. The best

yoga teachers actually want you to be better

than them. If you find a teacher you like,

schedule a private session and ask for help

developing sequences to do at home that

cater to your needs, whether that is working

on a health condition or focusing on a

particular pose or group of poses.

Keep a journal by your mat during

class. Write down aspects of a sequence

that you enjoy, as well as poses that you find

challenging. Then make a note of how you

feel after class: Energized? Relaxed? Less

anxious? Revisit poses you’d like to improve,

and sequences that made you feel physically

and emotionally balanced.

Remember that you are your own

best guru. So pay attention as teachers

demonstrate poses, verbalize poses, and

assist or adjust you in poses, but bear in mind

that no one but you really knows how a pose

feels in your body.

Finally, consider teacher training.

Even if you don’t ever intend to teach a class

yourself, training is a great way to advance

your personal practice.


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whole body, so they don’t require

specifi c preparation or cooling down.

5. Try to have a default sequence. Once you’ve been practicing at home

for awhile, you might notice that you

naturally gravitate toward a group

of poses over and over again. Make

this grouping your go-to routine

for the days you’re too busy or too

uninspired to come up with an

original sequence. (You can fi nd four

“foundational” practices in Section 2,

on pages 22–29.)

6. Pace yourself.Whether you practice for 15 minutes

or two hours, it’s important to have

a beginning and an end to each

session. Begin by getting quiet.

Devote a few minutes—either while

seated or while standing in Tadasana

(Mountain Pose)—to bring your

The Essential Props You’ll NeedA yoga prop isn’t like training wheels on a bicycle—something that only

beginners use to keep from crashing to the ground. Rather, props are tools

that give yoga practitioners of all levels more stability, better alignment—and,

ultimately, freedom. Here are the basics that you need:

A yoga mat: It will provide cushioning and, just as important, a nonslip surface for sweaty feet

and hands.

One or two blocks: Super-versatile, wood, foam, or cork blocks offer

three different heights to help you position yourself comfortably: When you

feel tight, they bring the floor up to you in forward or side bends. They can

also be squeezed between the thighs to provide proper engagement of

the legs, and they can offer comfort, safety, and reassurance in poses

like Pigeon or Bridge.

Straps: If you have tight shoulders or hamstrings, straps extend your

reach, effectively making your arms longer in poses like Cow Face, and

can be looped around the upper arms or legs to prevent them from

sliding apart.

Blankets: Multipurpose props, tight-weave blankets can

be folded into crisp layers to provide extra cushioning for your lower back,

shoulders, or hips. They will also keep you warm in Savasana.

A bolster: It provides comfort and support in restorative poses like

Savasana or Child’s Pose, as well as floor poses like Legs-up-the-Wall that

call for longer hold times.

And a few optional ones...A chair for support in backbends, a small sandbag to help ground you during certain floor

postures, and an eye pillow to help calm you during restorative poses or Savasana. Finally, don’t

forget … a glass of water.

READY, SET, GO!

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READY, SET, GO!

focus to your breath, to meditate,

or just to feel still. Pause from your

busy day and come into the present

moment. Likewise, fi nish your

practice quietly by doing a few easy

supine poses—perhaps a restorative

pose like Viparita Karani (Legs-up-

the-Wall Pose)—and then go into

Savasana (Corpse Pose), lying on

your back with your legs relaxed,

your eyes closed, and your palms

face up. Stay for at least fi ve minutes

and come out of it slowly, allowing

yourself to ease back into the rest of

your day.

7. Don’t be afraid to bend the rules.When I started my home practice, I

let myself listen to NPR until it was

time for Savasana. I still occasionally

integrate other things into my

practice that give me joy, like—I

confess—watching sports. When

I allowed myself to incorporate my

practice into the rest of my life,

I realized that I had time to practice.

If you enjoy watching CSI or reading

the Sunday New York Times, why not

pair it with a forward-bend sequence

instead of lying on the couch? If you

need a little music to get going, pop

in a CD or fi re up Spotify until it has

served its purpose. Practicing like

this may not bring you the depth

of awareness that a quieter, more

meditative practice will, but it will

get you on your mat. You needn’t be

self-indulgent all the time, but if you

want to consistently connect to your

body, it helps to have a practice that

you look forward to.

8. Enlist the help of a friend.Yoga teacher Rodney Yee suggests

that one way to make sure you get

to your home mat is to practice

regularly with a friend. “Find

someone who keeps you on the mat

and keeps you responsible for your

practice,” he suggests. “And let it

be a source of fun. When you feel

how much your yoga practice does

for you, you’ll realize that it’s a good

thing to do every day, because you’ll

have a happier life.”

9. Just do it.When I encourage people to practice

at home, they look at me as if I’ve

just handed them a 5o-pound bag

of cement and told them to lug it up

a steep hill. What’s worse, they look

guilty because they haven’t started

hauling yet. Here’s the secret: There

isn’t any cement, and the hill isn’t

so steep. What’s more, the hill has

many paths worth exploring.

My advice is to just do it. Because

practicing at home teaches you

to witness yourself from moment

to moment, to become more

responsive to your own needs, and

to deepen your knowledge of yoga.

Plus, it just feels good. Start by

doing what you can, where you can,

when you can. Don’t let the idea of

a “perfect practice” prevent you from

falling in love with the practice that

you have—or the practice that is

just a few steps away.

Additional reporting: Sherise Dorf

TSPINScan 52 weeks ending 10/04/15.

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Build a Strong FoundationLIKE YOUR HOME ITSELF, HOME PRACTICES ARE

STRONGEST IF THEY’RE BASED ON A ROCK-SOLID

FOUNDATION. TO GET STARTED, USE THE DECISION TREE

ON THE FOLLOWING PAGES AS A GUIDE TO THE

SEQUENCES IN THIS ISSUE, INCLUDING THE FOUR

BASIC PRACTICES IN THIS SECTION.

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Get an Energy Boost

p. 48

Find Your Focusp. 50

WANT TO FOCUS ON YOUR MIND?

NEED TO CLEAR YOUR HEAD?

FEELING LOW ENERGY?

IS STRESS YOUR MAIN CONCERN?

WANT TO GET IN TOUCH WITH

YOUR INNER CHILD?

JUST GIVE YOURSELF A BIG HUG.

GET A SHOT OF CONFIDENCE.

Cultivate Poise and Grace

p. 80

Let Go of Stressp. 70

Wring Out Your Stressp. 110

Set a Goal—and Meet Itp. 78

Grow Your Powerp. 82

Prep for Successp. 86

Give Yourself a Breakp. 64

Take Care of You, Toop. 66

Have a Little Funp. 72

Find Your Blissp. 68

Breathe Easyp. 90

Turn Back the Clockp. 92

USE THESE TO PREP FOR A BIG

DAY AHEAD.

Wake Up Gentlyp. 46

Stretch Away Stiffness

p. 52

What Sequence Is Right for You Today?START BY

CHOOSING TIME OF

DAY

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MIDDAY

NEED HELP GETTING GOING?

BLEARY-EYED OR ACHY?

HERE’S SOME INSPIRATION TO THROW

OFF YOUR COZY COVERS.

Salute the Sunp. 22

Warm Yourself Upp. 28

MORNING


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p. 54

Restore Yourself p. 56

DO YOU HAVE MUSCULAR OR JOINT ISSUES?

IS IT YOUR BACK?

LET’S WORK ON THE HIPS.

FEEL BALANCED INSIDE.

JUST LOOKING FOR A GOOD WORKOUT?

WANT TO FOCUS ON

STRENGTHENING YOUR LEGS?

YOUR CORE?

YOUR ARMS?

BE A SUPERHERO:

EXERCISE YOUR WHOLE BODY.

Open Up Tight Hips p. 96

Support Your Spine p. 98

Take Care of Your Back p. 100

Embrace the Unfamiliar p. 26

Find Calm Amid Challenge p. 74

Cleanse Your System p. 94


Tone Your Abs p. 104

Power Up Your Core p. 102

Power Up Your Legs p. 112

Get Into Balance p. 116

Stand Your Ground p. 84

Strong-Arm Yourself

p. 114

Feel Unstoppable p. 76

Open Yourself Up p. 106

Flip for ‘Wild Thing’ Pose p. 108

WANT TO UNWIND BUT STILL HAVE A FEW THINGS

TO DO BEFORE BED?

THESE WILL TAKE YOU

STRAIGHT FROM THE MAT TO

DREAMLAND.

Center Yourself p. 24

Shed the Day’s Stress

p. 58

Feel Calm and Centered p. 60

With 38 practices in this issue, it’s hard to know where to begin. Let this decision tree help guide you to the perfect one.

EVENING


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Level: Beginner

Good for: Easing morning aches

Props needed: Two blocks

Intention: Gratitude for a new day

Refl ection: Visualize one being

(a person or animal) and feel deeply

thankful for them in your heart.

Additional benefi ts: Moves all

the major joints and muscle groups

Salute the SunThis Sun Salutation (Surya Namaskar) is a great basic practice.

Depending on how many times you repeat the sequence,

it can serve as either a minipractice on days when your time

is short or a warm-up for a longer session.

AS YOU PRACTICE You can alter this Sun Salutation by playing with its pace.

If you move through the sequence rapidly (by transitioning into the next pose

each time you inhale or exhale), you’ll warm up fairly quickly. Start with five or

six repetitions and gradually build to 12. Or try moving slowly and deliberately,

and you’ll feel how the sequence becomes a sort of moving meditation. As

you practice this way, center your awareness on some point in your body (such

as your third eye or your heart) and challenge yourself to keep your focus there

for the duration of the practice.

Sequence by Richard Rosen; model: Claire Missingham

1. Tadasana (Mountain Pose) Stand with

your feet together and parallel to each other.

Stretch your arms (but not rigidly) alongside

your torso, palms forward, shoulders relaxed.

2. Urdhva Hastasana (Upward Salute)

Inhale and sweep your arms overhead in wide

arcs. If your shoulders are tight, keep your

hands apart and gaze straight ahead. Other-

wise, bring your palms together, drop your

head back, and gaze up at your thumbs.

3. Uttanasana (Standing Forward Bend)

Exhaling, release your arms in wide arcs as

you fold forward. Bend your knees if you feel

pressure on your lower back, and support your

hands on blocks if they don’t reach the floor.

Release your neck so your head hangs heavily

from your upper spine.

“Sun Salutations serve as an all-purpose tool, kind of like a hammer that’s also a saw and a screwdriver,” Rosen says.

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BUILD A STRONG FOUNDATION

4. Ardha Uttanasana (Half Standing

Forward Bend) Inhale and push your finger-

tips down into the floor or a block, straighten

your elbows, then lift your front torso away

from your thighs. Lengthen the front of your

torso as you arch evenly along the entire length

of your spine.

5. Alanasana (High Lunge) Exhale and step

your right foot back into a lunge. Center your

left knee over the heel so that your shin is per-

pendicular to the floor, and bring your left thigh

parallel to the floor. Firm your tailbone against

your pelvis and press your right thigh up

against the resistance. Inhale, and reach back

through your right heel. Lengthen the torso

along the front of the left thigh. Look forward

without strain.

6. Adho Mukha Svanasana (Downward-

Facing Dog Pose) Exhale and step your left

foot back to Down Dog. Spread your palms and

soles. Press the front of your thighs back as you

press your inner hands firmly against the floor.

Imagine that your torso is being stretched like

a rubber band between the arms and legs.

7. Plank Pose Inhale and bring your torso for-

ward until your shoulders are over your wrists.

Your arms will be perpendicular to the floor. Try

not to let your upper back collapse between the

shoulder blades: Press your outer arms inward,

and then—against this resistance—spread

your shoulder blades apart. Firm your tailbone

against your pelvis and press your thighs up.

8. Chaturanga Dandasana (Four-Limbed

Staff Pose) Exhale as you bend your elbows

and lower to Chaturanga with your torso and

legs parallel to the floor. Keep your shoulders

lifted, away from the floor, and down, away

from your ears. Lift the thighs away from the

floor, lengthen your tailbone toward your

heels, and draw the lower ribs away from

the floor to avoid collapsing your lower back.

Look at the floor or slightly forward. If you can’t

maintain your alignment, place your knees on

the floor until you have built more strength.

9. Urdhva Mukha Svanasana (Upward-

Facing Dog Pose) Inhale, straighten your

arms, and sweep your chest forward into Up

Dog. Keep your legs active, firm your tailbone

toward your heels, and press your front thighs

upward. Draw your shoulders away from your

ears. Look straight ahead or slightly upward.

10. Adho Mukha Svanasana (Downward-Facing Dog Pose) Exhale

back to Down Dog. To finish the Sun Salutation, step the right foot forward

into a Lunge, then step the left foot to meet it and inhale into Ardha Uttana-

sana and exhale into Uttanasana. Inhale into Urdhva Hastasana and exhale

to Tadasana. Observe your body and breath. As you repeat the sequence,

alternate legs in High Lunge each time. End in Savasana.


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Level: Beginner

Good for: Calming frazzled nerves

Props needed: Two blocks, a blanket,

and a bolster

Intention: Comfort

Refl ection: Put a priority on your

comfort. Reflect on what it feels like to

be at ease in mind and body.

Additional benefi ts: Lengthens

the front and back of the body in

equal measure

Center YourselfThis simple sequence will soften spots that tend to cling

to tension (lower backs, hips, thighs) and ground you with

squats, passive backbends, mild inversions, and twists.

AS YOU PRACTICE Energetically, these poses aim to rebalance apana vayu

(downward-moving energy), allowing the mind to calm and the body to relax.

This is the perfect sequence to settle frayed nerves because it includes a bal-

ance of restorative poses that invite you to rest and a few poses that require

gentle effort and balance.

Sequence and modeling by Larissa Hall Carlson

1. Matsyasana (Fish Pose), supported vari-

ation Rest your head on a block in its highest

position and your mid-upper back on a block

at its middle height. Bend your knees, and place

the soles of your feet on the floor. Relax your

shoulder blades, and breathe for one to

three minutes.

4. Malasana (Garland Pose) Step your

feet shoulder-width apart. Bend your knees,

and sink into a squat. Balance between the

heels and balls of your feet. Press your palms

together at heart level; press your elbows

against your inner knees.

2. Supta Virasana (Reclining Hero Pose),

supported Place a bolster lengthwise at one

end of your mat and a folded blanket on its far

end. Sit between your heels with the bolster

behind you, and lie back on it, head resting on

the blanket. Stay here for one to three minutes.

5. Uttanasana (Standing Forward Bend),

variation From standing, place your hands

on the mat, lift your hips, straighten your legs,

and fold forward. Cross your right leg behind

your left. Lengthen up through your tailbone

and down through your crown. Repeat on the

other side.

3. Vrksasana (Tree Pose), variation Come

to standing. Balance on your right leg; place

your left foot against your inner right thigh

(avoid the knee). Interlace your fingers; press

your palms up overhead. Pause for one to two

seconds at the end of each exhalation. Repeat

on the other side.


Facing Dog Pose), variation Step or hop

back to Down Dog. Cross your right leg behind

your left. Lengthen up through your tailbone

and down through your heels. Hang your

head. At the end of each exhalation, pause

for one to two seconds.

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7. Tri Pada Adho Mukha Svanasana

(Three-Legged Downward-Facing Dog

Pose) Lift your right leg to hip height.

Lengthen back through your inner right

leg, and reach through your right heel.

10. Makarasana (Dolphin Pose) Come to

all fours and then onto your forearms. Inter-

lace your fingers, curl your toes under, lift your

knees and hips, and straighten your legs. Hang

your head, and lift your tailbone to lengthen

the spine. Pause at the end of each exhalation.

13. Sucirandhrasana (Eye-of-the-Needle

Pose) Lie on your back; bend both knees.

Stack your right ankle on top of your left thigh.

Interlace your fingers behind the left thigh. Flex

your ankles, and guide your legs toward your

torso. Repeat on the other side.

8. Pigeon Pose Lower your right knee to

the mat between your hands. Extend through

your left leg, and balance your weight between

your hips. Elongate your spine; rest your fore-

head on a block. Breathe gently into your lower

back. Repeat poses 6 to 8 on the other side.

11. Gomukhasana (Cow Face Pose), varia-

tion Sit down, and stack your right knee on

top of your left, keeping your sitting bones

rooted between your feet. Gently twist to the

right. Relax your jaw and shoulders. Change

the cross of your legs; repeat on the other side.

14. Ardha Pavanamuktasana (Half Wind-

Relieving Pose) Extend your legs flat onto

the floor. Bring your right leg toward your

chest, and interlace your fingers behind your

right thigh. Relax and lengthen through both

heels. Repeat on the other side.

9. Balasana (Child’s Pose), variation

Lower your hips onto your heels, and press

back to Child’s Pose with straight arms. Walk

your hands to the left until you feel a good

stretch along your right torso. Gently breathe.

Repeat on other side.

12. Purvottanasana (Upward Plank Pose)

Unwind your legs, and extend them in front of

you. Place your hands on the floor behind your

hips with fingers pointing toward your seat. Lift

your hips, and press the balls of your feet into

the floor. Drop your head.

15. Jathara Parivartanasana (Revolved

Abdomen Pose) Bend your knees, and draw

your legs in toward your chest. Lower your legs

to the right. Hold onto your top leg with your

right hand. Relax your shoulder blades; breathe

into your left side. Repeat on the other side,

then rest in Savasana.


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Level: Beginner

Good for: Releasing tension in your

hips and shoulders

Props needed: None

Intention: Knowledge

Refl ection: Bow to your innate intel-

ligence. “No one is wise by birth, for

wisdom results from one’s own efforts.”

—Tirumalai Krishnamacharya, the father

of modern yoga

Additional benefi ts: Strengthens

the transverse and oblique abdominals;

lengthens and strengthens the hip flexors

Embrace the UnfamiliarBreak free from a rut with a practice that offers subtle

variations to common poses.

AS YOU PRACTICE When you consciously change a habitual action, it’s natu-

ral to feel a moment of discomfort or uncertainty. Be patient with yourself as

you move through these poses, and observe any unease. Remind yourself

that bringing awareness to your new habits can open you up to new ways

of doing things, on and off your mat.

Sequence by Claire Missingham; model: Jason Bowman

1. Siddhasana (Adept’s Pose), variation

Sit cross-legged with an open chest and tall

spine. Interlace your hands. (Remember which

leg is in front and which fingers are on top for

later.) Stretch your arms overhead and turn

your palms up.

4. Parivrtta Parsvakonasana (Revolved

Side Angle Pose), variation Exhale, and

bring your hands to prayer position at your

chest. Hook your right elbow outside your left

knee to come into a twist. Gaze up over your

left shoulder.


Stand up with your feet hip-distance apart.

Interlace your fingers (with the atypical fingers

on top) behind you. Relax your neck, fold over

your legs, and bring your hands over. To exit,

slowly roll up to standing.

5. Plank Pose Release the twist. Place your

palms flat on the mat on either side of your

front foot, and step back into Plank Pose. Draw

your belly in and lengthen through your spine,

reaching your head forward and extending

your heels back.

3. Virabhadrasana I (Warrior Pose I)

On an inhalation, step your right foot back into

a lunge. With control, turn your right heel down

and your toes out 45 degrees. Reach your arms

overhead while you lift your chest.

6. Vasisthasana (Side Plank Pose), varia-

tion) Roll onto the outside of your left foot.

Stack your hips, and reach your tailbone toward

your heels. Raise your right arm, and gaze at

the top middle finger. To exit, roll down onto

your toes, and return the upper hand to mat.

Repeat poses 3 to 6 on other side.

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10. Dhanurasana (Bow Pose) Lie on your

stomach and reach back to hold onto your

inner ankles. Press your belly, thighs, and groin

into the mat. Feel your spine move forward,

and contract your hamstrings and glutes.

Keep your neck long with the gaze gently

forward, your thighs firm, and your tailbone

tucked under.

7. Prasarita Padottanasana (Wide-Legged

Standing Forward Bend) Come up to stand-

ing, and take a big step out to the side. Interlace

your fingers behind you the opposite of how

you did it in pose 1. Hinge at your hips to fold

forward, and bring your clasped hands over

toward the floor.

13. Parivrtta Eka Pada Rajakapotasana

(Revolved One-Legged King Pigeon

Pose) Bring your right elbow to the outside

of your left knee, palms together in prayer posi-

tion, and twist to the left from deep in your

belly. Come out of the twist, and repeat poses

11 to 13 on the other side.



Pose) Release your ankles, and come down

to the mat. Place your palms by your shoulders,

and press back into Downward-Facing Dog.

Raise your left leg, keeping your hips parallel.

8. Vatayanasana with Garudasana (Horse

Pose with arms in Eagle Pose) Slowly roll

up, turn your feet out, and sit low. Raise your

arms in front, elbows bent. Cross your right

elbow on top of your left, and wrap your fore-

arms and hands. Gently sway your body six

times. Then switch arms.

14. Vikasitakamalasana (Blossoming Lotus

Pose) Come to sit with the soles of your

feet together. Root your sitting bones down.

Raise your feet, thread your forearms under

your knees, and join thumbs and forefingers

together. Exit and come back to sitting.

12. Eka Pada Rajakapotasana (One-Legged

King Pigeon Pose) Bring your left shin close

to parallel to the front edge of the mat. Press

your pelvis to the floor or to stacked blankets

under your left thigh. Square your hips, and lift

your belly. Press your fingertips into the floor

firmly to expand your chest up.

9. Ardha Ustrasana (Half Camel Pose)

Come to kneeling. Draw up and in through

your navel. Raise your left arm back, and place

your right hand on the sole of your right foot.

Focus on the length in your sides without twist-

ing your hips. Inhale to come up. Then repeat

on the other side.

15. Paschimottanasana (Seated Forward

Bend) Extend your legs forward on the mat,

and flex your feet. Take your first two fingers

around your big toes. Inhale, and lift your heart.

Exhale, lengthen your spine, and fold over your

legs for 10 breaths. Rest in Savasana.


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Level: Beginner

Good for: Giving yourself a big hug

Props needed: One block

Intention: Anjali Mudra. Bring the

palms together and let the thumbs softly

touch the chest. Then bring the thumbs

lightly to touch the center of the brow.

Refl ection: “If you work on yoga, yoga

will work on you.” —Baba Hari Dass, Indian

yoga master and monk


the quadriceps, core, and back

Warm Yourself UpThis invigorating sequence of balancing and twisting

postures will stoke your inner fire, known as agni.

AS YOU PRACTICE To help you stay mentally calm and clear and spread the

rising heat throughout your body, breathe through your nose while slightly

constricting your throat to create the smooth, rhythmic, ocean-sounding

Ujjayi Pranayama (Victorious Breath). Breathe softly and steadily, emphasizing

complete exhalations.

Sequence by Larissa Hall Carlson; model: Katrina Lashea

1. Vrksasana (Tree Pose) Shift your weight

to your left foot. Bring the sole of your right

foot to your left inner thigh. Press your palms

together overhead. Take 10 to 15 breaths, paus-

ing at the end of each exhalation. Exit and

repeat on the second side.

4. Parivrtta Trikonasana (Revolved Trian-

gle Pose) Place your left hand outside your

right foot. Come onto your left toes. Straighten

your legs and spin your left heel down. Twist

right, and extend your right arm up. Exit the

pose, and step feet together. Repeat poses

2 to 4 on the other side.


Stand with your feet hip-width apart. Fold

forward from your hips. Lower your hands

to the floor, bending your knees if you need to.

Lengthen up through your tailbone and down

through your crown.

5. Parivrtta Utkatasana (Revolved Chair

Pose) Stand up. Bend your knees toward

a right angle, and keep your weight on your

heels. Press your palms together. Twist right,

and hook your left elbow outside your right

knee. Breathe down toward your belly and

into your midback.

3. Anjaneyasana (Low Lunge), variation

Step your left foot back, and lower your knee

to the mat. Press palms together at your heart.

Twist right from your waist to hook your left

elbow onto the outside of your right knee.

6. Utkatasana (Chair Pose), variation

Keep your knees bent, and unwind from the

twist. Lift your arms to shoulder height, and

extend them out in front of you with palms

facing each other. Lengthen your spine, and

broaden your collarbones. Lift your heels.

Relax your gaze and jaw.

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10. Malasana (Garland Pose) Step your

feet shoulder-width apart. Bend your knees,

and come into a squat. Press your palms gen-

tly together at your heart level, and press your

elbows into your inner knees.

7. Tadasana (Mountain Pose) Lower your

heels to the mat. Straighten your legs, and

stand upright. Extend your arms overhead,

and relax your shoulders. Balance your weight

evenly between the balls of your feet and

heels. Lengthen through the crown of your

head and fingers.

13. Anantasana (Side-Reclining Leg Lift),

variation Lie on your left side with your head

cradled in your hand. With your right hand on

the floor in front for balance, lengthen through

the heels, and lift your legs as high as possible.

Come down, and repeat on the other side.

11. Bharadvajasana (Bharadvaja’s Twist),

variation Come to sit. Bend your knees,

and swing your feet outside your left hip. Place

your left hand on your right knee and your right

hand on the floor behind your right hip. Twist

with an even spine to the right. Come out of

the twist, and repeat on the other side.

8. Utthita Hasta Padangusthasana III

(Extended Hand-to-Big-Toe Pose III)

Interlace your fingers under your right knee,

hugging it toward your chest. Grasp your right

foot with your left hand. Straighten your right

leg (as much as possible), and twist right. Your

right arm should extend at shoulder height.

14. Salabhasana (Locust Pose), variation

Lie on your belly. Press your pubic bone down,

and lift your head and chest. Interlace your

fingers behind you, and draw your shoulder

blades together. Lift your legs and arms up

and back. Exit and rest for a moment.

12. Purvottanasana (Upward Plank

Pose) Extend your legs out in front of you.

Place your hands behind you, fingers pointing

to your hips. Lift your hips, and press the balls

of your feet into the mat. If comfortable, drop

the crown of your head back.

9. Parivrtta Ardha Chandrasana (Revolved

Half Moon Pose) Release your right foot,

and unwind the twist. Fold forward from your

hips. Lift your right leg to hip height, and place

your right hand in front of your left foot or

on a block. Twist left, and raise your left arm.

Release the pose. Repeat poses 5 to 9 on the

other side.

15. Balasana (Child’s Pose), variation

Begin to press back into Balasana, pausing part-

way to place your fists against your belly. Then

fold over your thighs. Relax your belly, and fill

your back body for 10 to 15 breaths. Close by

resting in Savasana.


CreateYour Own

Practice

WANT TO PERSONALIZE YOUR HOME

PRACTICE TO FIT YOUR NEEDS, MOODS, AND

ABILITIES? IN THIS SECTION, WE’LL TEACH

YOU THE BASICS OF SEQUENCING, FOLLOWED

BY A MIX-AND-MATCH MENU OF ESSENTIAL

POSES TO CHOOSE FROM.

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Warm-Ups The opening poses of a sequence wake up

the major muscle groups and provide a transi-

tion from the busyness of your day to a more

internally focused practice. It also helps if they

include breath awareness and contemplative

elements that help you direct your attention to

what is happening inside your heart and mind.

Standing Poses Standing poses create strength, stamina, and

flexibility throughout the entire body. They

work the major muscle groups, such as the

quadriceps, gluteals, hamstrings, and core.

Standing poses are the foundation of your

practice and build awareness of the equal

distribution of energy throughout your body.

The ABCs of SequencingLearn the building blocks of sequencing, along with

the reasons behind using postures from the major pose

groups, and you can prepare a home practice that fits

your needs and flows seamlessly from beginning

to end. BY JASON CRANDELL

EVEN ADVANCED PRACTITIONERS can be uncertain about which poses to choose

for a home practice and in what order to put them together. Mastering

the refi ned and subtle art of sequencing takes years of study—and for

experienced teachers, sequencing is one of the most nuanced and powerful

tools they have at their disposal for creating unique, transformative classes.

But if you are a new home practitioner, you can learn some basic building

blocks that will allow you to start putting together sequences of your own

and to approach your home practice with confi dence.

One way to begin creating your own at-home sequences is to familiarize

yourself with a basic template that can be modifi ed in various ways. In

this section, you will fi nd a well-rounded sequence structure made up of

these fundamental pose groups: warm-ups, standing poses, arm balances,

inversions, backbends, and poses for winding down, including twists,

seated forward bends, and closing poses like Savasana. The pose categories

progress according to their intensity and the amount of preparation they

require. Each category prepares your body and mind for the next so that

your practice feels like it has a beginning, a middle, and an end that fl ow

seamlessly together. By following this methodology, you will create a

sequence that warms you up slowly and safely, builds in intensity before

peaking with challenging postures, and then slowly brings you back down

to a quiet, relaxed fi nish.

You can make your practice longer or shorter, as time permits. And

once you understand the postural categories and the energetic effects they

have on your body, you can start to experiment with creating sequences

that suit your needs on a given day, whether it’s focusing on a particular

area of your body or working up to a challenging pose.

THE MAJOR POSE GROUPS

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Arm BalancesThese poses not only develop strength in the arms and shoulders

but also create muscle tone in the abdomen. Starting with poses

that place some of the weight in the arms and shoulders but keep

your feet on the ground will develop your balance and strength

for more advanced arm balances with the feet off the ground.

Inversions Getting upside down is a key element of a well-rounded practice.

These poses are stimulating to the nervous system and physically

demanding; thus, they are placed in the middle of the practice

rather than at the end.

Closing PosesClosing postures complete a sequence by quieting the mind and

relaxing the body. The closing postures like Savasana help you

surrender and absorb the practice. You’ll want to spend at least 6 to

10 minutes total in Savasana or another closer. And don’t skimp

on your closing pose—it’s a must.

BackbendsAlong with inversions, backbends are the most demanding in

a sequence. Backbends stretch the front of the body, strengthen

the back of the body, and balance the effects of time spent sitting

in chairs. Most people find backbending postures stimulating,

providing a burst of physical and mental energy.

Seated Forward BendsForward bends typically have a calming effect on the mind,

emotions, and nerves, which is why they are often practiced toward

the end of a sequence. These postures facilitate deep relaxation

by stretching the muscles of the back and decreasing the stimula-

tion of the sensory organs. When choosing forward bends, it’s ideal

to pick at least one posture that stretches the hamstrings and one

that opens the outer hips to promote greater balance in your body.

TwistsTwists relieve tension in—and gently stretch—the spine, hips, and

shoulders. These poses usually produce a balanced, energetic tone

that is closer to the grounding quality of forward bends than the

stimulating nature of backbends.


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No matter what sequence you do, it’s important to begin with a few gentle warm-up poses

that move the major muscles, lubricate the joints, expand the breath, and begin to train your

mind to coordinate breath with movement. Try to do all of these, in this order:

Step 1: Warm-Ups

1. Tadasana, with Sun Breath Stand in Tadasana (Mountain Pose) and scoop

your arms out wide, gathering up energy on

an inhale until you’re reaching all the way above

you. Exhale and release your arms out wide

and back down to your sides. Reach the arms

out directly in front of you and rotate the wrists

with the fingers extended. Then clasp the

thumbs and rotate the wrists in both directions.

Bend the elbows, bring the fingertips to the

shoulders, and squeeze the elbows together

in front of you. Inhale and reach up, describ-

ing big circles and exhaling as the elbows reach

toward the back. Repeat several times.

2. Forward BendOn an inhale, extend the arms overhead. Exhale

and hinge forward at the hips. Bend the knees,

inhale, and come up halfway. Exhale and fold

again. Repeat three to five times. When you

fold forward the last time, straighten your knees

slightly to stretch your hamstrings.

4. Child’s PoseTake your knees a few inches wider apart than

in Cat-Cow and let your big toes touch. Sit your

hips back on your heels, bring your forehead to

touch the floor, and reach your arms out in front

of you. Let 5 to 10 deep breaths expand through-

out your back.

3. Cat/Cow StretchesCome to hands and knees on the floor. Exhale

and draw your belly in as you lift your spine to

the ceiling like a cat. Inhale and reach your tail-

bone and sitting bones back, lifting your heart

forward and up. Repeat 5 to 10 times.

5. Neck and Side Stretches Sit cross-legged or on your knees. Place your

right hand on the floor and sidebend to the right,

lifting your left arm over your head to stretch

the left side of your body. Hold for three deep

breaths. Come back to center and repeat on the

other side. Next, take a gentle twist to the right,

looking over your right shoulder. Stay in the

twist and look to the left. Come back to the cen-

ter and repeat the twist to the left, looking left

and then right. Return to center. Let your right

ear come to your right shoulder, stretching the

left side of the neck. Stay for several breaths,

then take your left ear to your left shoulder for

several breaths.

BUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

TADASANA


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Virabhadrasana I (Warrior Pose I)From Tadasana (Mountain Pose), inhale and step your left foot back into a

lunge. With control, turn your left heel down and your toes out 45 degrees.

Reach your arms overhead while you lift your chest. Repeat on the

other side.

Utkatasana (Chair Pose)Beginning in Tadasana with your feet together, lift your arms overhead.

Bend your knees, coming as close as you can to a right angle; keep your

weight in your heels. Take a couple more breaths. On an inhalation, press

down to rise up. Straighten your legs and lower your arms, returning

to Tadasana.

Vrksasana (Tree Pose)Start in Tadasana with your feet together. Shift your weight to your left foot,

and bring the sole of your right foot to your left inner thigh or calf (never

your knee). Bring the palms together in front of the heart or raise them over

your head. Take 10 to 15 breaths, pausing at the end of each exhalation. Exit

and repeat on the second side.

Virabhadrasana II (Warrior Pose II)Starting in Tadasana, step your feet about four feet apart. Turn your left foot

in about 30 degrees and your right foot out to 90 degrees. On an exhale,

bring your right thigh to a 90-degree angle, stacking the knee over the ankle

and keeping the hips square to the long edge of the mat. Open your arms

to shoulder height, parallel to the ground, and gaze over your right hand.

Repeat on the other side.

Utthita Parsvakonasana (Extended Side Angle Pose)With your legs wide apart, extend your arms into a T; turn your right foot out

to 90 degrees and your left foot slightly in. Bend your right knee 90 degrees

and bring your right hand to the floor or a block. Reach your left arm toward

the ceiling and then alongside your ear, turning your chest upward and gaz-

ing past your left thumb. Inhale to come up and switch sides.

Utthita Trikonasana (Extended Triangle Pose)From Tadasana, step your feet about four feet apart, then turn your left foot

in slightly and your right foot out to 90 degrees. Exhale and flex your torso

to the right, bending from the hip joint. Rest your right hand on your shin

or ankle, and stretch your left arm toward the ceiling. Gaze softly at the left

thumb. Inhale to come up and switch sides.

Now that you have warmed up, these fundamental postures will help you start moving your

body in all directions, building strength and stamina, increasing your flexibility, and preparing

you for more challenging poses. Do three to four—yogi’s choice.

Step 2: Standing PosesBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

EXTENDED SIDE ANGLE POSE

EXTENDED TRIANGLE POSE

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CHAIR POSE

TREE POSE

WARRIOR POSE I

WARRIOR POSE II

PICK3 OR 4


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Adho Mukha Svanasana (Downward-Facing Dog Pose)Starting on all fours, spread your palms and turn your toes under. Exhale

and lift your knees from the floor. On an exhalation, push your top thighs

back, stretch your heels toward the floor, and straighten your knees as you

press your inner hands into the floor, your head between your upper arms.

Take 10 or more breaths before lowering yourself into Child’s Pose.

Plank PoseStart on all fours, with your wrists under your shoulders. Step one leg

straight back, then the other. Draw your belly in and lengthen your spine,

reaching your head forward as you reach your heels back. Firm your legs,

lift your kneecaps, and reach your tailbone back.

Vasisthasana (Side Plank Pose)From Plank, roll onto the outside of your right foot and stack your left foot

on top of your right. Swing your left hand onto your left hip and support the

weight of your body on the outer right foot and right hand. Stretch your left

arm toward the ceiling, in line with your shoulders. After several breaths,

return to Plank.

Bakasana (Crane Pose)Squat, with your feet about hip-width apart. After pushing the backs

of your arms into your knees, plant your hands flat on the floor in front of

you. Tip forward until both feet lift off the floor. Once you get comfortable

with balance, begin to experiment with lifting your belly and pelvic floor,

and straightening the arms. Hold for as long as you can.

PICK 2

These challenging poses will help you build important arm, wrist, and shoulder

strength, give your core a good workout, and improve your balance. Choose any two.

Step 3: Arm BalancesBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

DOWNWARD-FACING DOG POSE

PLANK POSE

SIDE PLANK POSE

CRANE POSE

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Setu Bandha Sarvangasana (Bridge Pose)Lie down with your knees bent, your feet hip-distance apart. Move your

feet closer to your buttocks, then raise your hips. Clasp your hands under

your back on the floor, and get on top of your shoulders. Press down

through your heels as you lift the bottom of your buttocks even higher.

To finish, exhale, release your hands, and lower to the floor.

Salamba Sarvangasana (Supported Shoulderstand)Lie with a folded blanket under your shoulders, your head on the floor,

and lift your legs overhead until they touch the floor behind you. Place your

hands on your midback, fingertips facing up, and lift your legs skyward.

Sasangasana (Rabbit Pose)Sit on your shins in Thunderbolt Pose (Vajrasana). Exhale and grab your

heels with the backs of the hands facing out. Bend forward, placing the

top of your head on the mat. Breathe.

Salamba Sirsasana (Supported Headstand)Starting on all fours, place your forearms tightly on the floor in front of you,

your fingers interlaced. Place the crown of your head on the floor, inside

your arms. Straighten your legs, then walk them in toward your head, until

your hips are above your shoulders. Bend your knees and use your core

to lift your legs off the floor. Slowly straighten your legs.

PICK 2

PICK2

Go upside down and you will relieve back pain, improve your balance,

and send circulation to your brain, clearing your mind. Try any two from the poses below.

Step 4: InversionsBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

BRIDGE POSE

SUPPORTED SHOULDERSTAND

RABBIT POSE

SUPPORTED HEADSTAND


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Ustrasana (Camel Pose)Kneel, with legs hip-width apart. Place your hands on your hips, inhale, and

draw your elbows toward each other, your rib cage expanding. Keeping

your chest raised and your core and glutes engaged, press your hands into

the heels of your feet while draping the fingers over the soles. Gently lower

your head and neck and gaze at the tip of your nose. Inhale to come up.

Bhujangasana (Cobra Pose)Lie on your belly, placing your palms on the floor just behind your shoul-

ders. Gently lift your navel and then your chest, straightening your arms as

much as you can without straining your back. Inhale as you lift your chest;

exhale as you ground your feet and legs and reach your tailbone back.

Come out of the pose gently to allow your spine to decompress.

Dhanurasana (Bow Pose)Lie on your mat, with a blanket under your pelvis if needed. Bend your

knees and grab the outside of your ankles. Inhale and lift your legs and

chest off the ground. Press your shins into your hands and your pelvis into

the ground while your chest reaches forward. Gaze forward and hold for

five breaths. Release the pose, and lie back on the mat.

Urdhva Dhanurasana (Upward-Facing Bow Pose)Lie on your back with your knees bent and your feet hip-width apart. Bend

your elbows and place your hands on the mat next to your ears, fingers

pointing at your feet. Inhale, and straighten your arms and legs as you lift

your back off the ground. Maintain for several breaths. Tuck your chin to

your chest to protect your neck when you come back down.

Give your spine a nice stretch, open your hips, and expand your shoulders and chest,

opening yourself up to the world. Chose two of these backbends.

Step 5: BackbendsBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

PICK 2

CAMEL POSE

COBRA POSE

BOW POSE

UPWARD-FACING BOW POSE

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Ardha Matsyendrasana (Half Lord of the Fishes Pose)Sit with both legs straight in front of you, then cross your left foot over your

right thigh and place it on the floor outside your right knee. Fold your right

leg in, the foot outside your left hip. Twist your torso as you place your left

hand on the floor behind you and your right elbow outside your left thigh.


Jathara Parivartanasana (Revolved Abdomen Pose)Lie on your back, bend your knees, and draw your legs in toward your

chest. Lower both legs to the left. Extend your arms out to the sides, and

turn your gaze to the right. Relax your shoulder blades; breathe into your

right side. Switch sides.

Not only will these poses stretch your core—both front and back—but they will also aid

digestion and leave you feeling ready to take on the world. Choose just one.

Step 6: TwistsBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

PICK 1

REVOLVED ABDOMEN POSE

HALF LORD OF THE FISHES POSE


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Balasana (Child’s Pose)Come to all fours, opening your knees the width of your mat. Bring your big

toes together and exhale, reaching your hips toward your heels as you fold

forward and extend your arms on the floor in front of you, palms down and

the center of your brow on the earth. Take a few breaths to center yourself.

Gomukhasana (Cow Face Pose)Sitting with both legs extended in front of you, bend your left leg back

until you are sitting on your left foot. Bend your right leg, stacking your

right knee on top of your left. Bring both sitting bones to the floor, raise

your right arm, and bring your right hand to your upper back. Bend your

left arm underneath your shoulder to your back, and clasp your hands.

Bow forward if that is available in your body. Repeat on the other side.

Janu Sirsasana (Head-of-the-Knee Pose)Sitting with your legs extended in front of you, bend your left knee, plac-

ing your left foot against your inner right thigh. Fold forward over your right

leg, grasping the inside right foot with both hands or a strap. If possible, rest

your forehead on your shin. Breathe deeply. Change sides.

Paschimottanasana (Seated Forward Bend)Sit with your legs straight in front of you. Turn the top thighs in slightly and

press them down into the floor. Inhale and lean forward from the hip joints.

Take the sides of your feet with your hands. With each inhalation, lift and

lengthen the front torso just slightly; with each exhalation, release a little

more into the forward bend.

Now that your mind is more settled and your body stretched and relaxed, these quieter seated folds

will help you lengthen your spine, stretch your legs, and calm your mind. Try two of these.

Step 7: Seated Forward BendsBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

PICK 2

COW FACE POSE

CHILD’S POSE

SEATED FORWARD BEND

HEAD-OF-THE-KNEE POSE

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Savasana (Corpse Pose)Lie on your back with your knees bent. Keeping your head centered, extend

your arms to the sides, tuck in your shoulder blades, and bring a little lift to

your chest without arching your back. Allow the inner legs to roll outward

and relax completely. Close your eyes and relax your facial muscles, then

the rest of your body, from your head to your feet. Stay here for at least

10 minutes, or as long as you can.

Viparita Kavani (Legs-up-the-Wall Pose)Facing a wall, lower your shoulders and head to the floor, with your hips

elevated slightly on a bolster or blanket. Stretch your legs up the wall, with

the feet together or hip-distance apart. Find a comfortable position for your

arms at your side, with palms turned up; relax your arms and shoulders.

Hold the pose for at least 10 minutes.

Don’t forget to close out your practice: Ending on a calm, restorative note is absolutely crucial.

This is when you truly recharge your mind, body, and spirit. Do either of the poses below.

Step 8: Closing PosesBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH

PICK 1

CORPSE POSE

LEGS-UP-THE-WALL POSE

Wake Up—And Wind Down With EaseBOOKEND YOUR BUSY DAYS WITH YOGA:

THE EIGHT PRACTICES FOR A.M. AND P.M.

IN THIS SECTION WILL CHARGE UP YOUR

BATTERIES IN THE MORNING—THEN HELP

YOU DECOMPRESS AT NIGHT.

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Level: Beginner

Good for: Shaking off sluggishness

Props needed: One blanket

Intention: Tenderness. Are your

thoughts kind and gentle?

Refl ection: Practice ahimsa (non-

harming) on yourself, and it will naturally

extend to others. “Love everyone, includ-

ing yourself,” said Baba Hari Dass, Indian

yoga master.

Additional benefi ts: Warms up

the spine and hips

4. Goddess Pose With Uddiyana Banda (Upward Abdominal Lock)

Keep your wide stance and turn your feet out. Bend your knees over your

toes. Straighten your legs and reach your arms overhead. Inhale deeply;

as you exhale, bring your hands to your thighs, bend your knees, and stick

out your tongue. Curl your tailbone under. At the bottom of the exhalation,

draw your chin toward your chest and your navel toward your spine. Hold

the breath out as your sway your hips side to side. After a few seconds,

inhale, bring your arms overhead, and straighten your legs. Take a clearing

breath in between holds. Do five rounds.

3. Hammock Pose (Prasarita Padottanasana, variation) Stand sideways

on your mat with your legs wide apart, toes turned in and lifted to engage

the inner arches. Walk your hands forward and draw the tailbone back. Let

your upper back be like a hammock and your heart relax downward. Wake

the legs by isometrically squeezing your heels together on the inhalation

and pressing them apart on the exhalation. Then relax and use your aware-

ness and breath to connect with prana flowing up and down your legs.

Stay for five breaths.

2. Cowboy Negotiation Pose (Malasana, variation) Take a wide squat

with your feet turned out. If your heels lift, place a blanket or a rolled mat

underneath them. Bring your weight into your left leg as you press your

right knee away from your midline to create space in your hips. Stay for

five breaths, then do the other side.

1. Baddha Konasana (Bound Angle Pose) Sit with the soles of your

feet together about 20 inches from your groin. Let your knees drop out to

the sides. (If your knees are higher than the tips of your hip bones, sit on

a folded blanket.) Walk your hands forward, letting your back softly round.

Drop your head for a neck stretch. If that’s uncomfortable, support your

head with your hands. Breathe into the back body. Stay for five minutes.

Wake Up GentlyIf you’re still groggy after you hit the alarm button, slowly

awaken your spine and hips and breathe life into stiff joints

with this easy, fun sequence.

AS YOU PRACTICE Use your face to measure tension in your body. Kira Sloane,

who designed the sequence, calls the face “the dashboard of the pranic sys-

tem.” When your face is tight, your body is, too, which limits the flow of prana,

or life force. Start the sequence with your face soft and check in often to find

out if tension is accumulating there.

Sequence and modeling by Kira Sloane

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10. Slumpy Swami Twist Find a comfortable cross-legged position

like Sukhasana (Easy Pose). With your right hand on the floor behind you,

place your left hand on your right knee. Inhale and exhale, curling your

tailbone under and rounding your back. Exhale, draw your lower belly

back, and twist your rib cage to the right. If you feel open, reach your left

arm across your right knee and dip in deeper. After five breaths, relax,

inhale, and slowly unwind. Switch legs and repeat on the other side. To

finish, stay seated cross-legged, allowing for a few deep inhalations, fol-

lowed by audible exhalations. Feel your neck lengthen, your jaw relax

and your mouth soften.

9. Rocket Cat (Bitilasana, variation) Curl your toes under and press

your hips back as if to move into Balasana (Child’s Pose), but pause halfway.

Exhale through your mouth and stick out your tongue. Alternate leaning

right and left for 10 breaths to stretch.

8. Bhujangasana (Cobra Pose) From Rounded Plank, bend your elbows

and lower your hips to the floor. Roll your shoulders back and down, and

lift your heart. Slowly turn your head from side to side to stretch your neck.

Stay for 10 breaths, then lower down and rest.

7. Rounded Plank Pose Transition into Adho Mukha Svanasana (Down-

ward-Facing Dog Pose). Draw your tailbone under and round your back

as you bring your shoulders over your wrists. Breathe into your full, open

back. Feel the work in the belly; relax your neck and head. Stay for at least

five breaths here.

6. Anjaneyasana (Low Lunge), with external rotation From Warrior

II, windmill your hands to the floor and come into Low Lunge. Stay for a few

rounds of breath, draw your hips back on the inhalation, and sink forward

on the exhalation. Turn your front foot out to externally rotate the hip. Relax

your jaw and walk your hands back. If your hands are far from the floor, use

blocks for support. Do both sides.

5. Virabhadrasana II (Warrior Pose II) With your legs straight and your

arms overhead, inhale; on your exhalation, open up into Warrior II. Repeat

this movement five times, until you eventually land in the right shape. Try

softening your elbows and turning your palms up, connecting with the

flow of prana from your heart out through your hands. Stay for 10 breaths,

then repeat on the other side.

WAKE UP—AND WIND DOWN WITH EASE


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Level: Beginner

Good for: Counteracting a rough night

of sleep

Props needed: A block

Intention: No ego

Refl ection: What does it feel like to

create, be, and dissolve each pose without

an agenda? “In order to see, you have to

stop being in the middle of the picture,”

said Sri Aurobindo, Indian philosopher,

yogi, and poet.

Additional benefi ts: Opens up

your heart center; frees your hip flexors;

lengthens your hamstrings

5. Cat-Cow Pose Bring your right knee back

in line with the left, coming to all fours. Inhale

and lift your sternum, sitting bones, and chin.

Exhale and tuck your chin, round your spine,

and tuck your sitting bones. Breathe, and

explore your fullest range of motion.

6. Tabletop, variation Extend your right arm

forward and your left leg back. Keep your hips

square to the mat by dialing your outer left

hip down and your inner left thigh up. Engage

your core, and elongate from fingertips to the

sole of your foot. Hug your muscles toward

the midline.

4. Ardha Hanumanasana (Half Monkey

God Pose) Turn toward your front leg, and

straighten it. Lengthen your spine over your

leg, with your fingertips on the floor. Bend

your elbows (not your neck), and hinge from

the hips to fold deeper. Keep your hips square.

3. Ardha Ustrasana (Half Camel Pose)

Turn to your left, pivoting your back shin. Place

your left hand alongside your sacrum and your

right hand on your front knee. Engage your

core to lift your sternum, and elongate the

inseam of your right leg.

2. Anjaneyasana (Low Lunge) Step your

right foot forward, and place your back knee

down behind your hips. Place your hands onto

your front knee, and sink your hips, draw-

ing your belly away from your front thigh and

pressing your shoulders back. Gently rock for-

ward and back.

1. Tri Pada Adho Mukha Svanasana (Three-

Legged Downward-Facing Dog Pose) Begin

with hands shoulder-width apart and feet hip-

width apart. Actively reach your heels down as

you lift your sitting bones up and elongate the

spine. On a deep inhale, lift your right leg. Keep

your shoulders squared.

Get an Energy BoostBy combining stretches, core activation, and deep

breathing, this sequence will release tension so you

start your day feeling refreshed.

AS YOU PRACTICE Allow yourself to pause and explore these heart- and

hip-opening stretches as you build up to the peak pose, an exciting variation

of Ardha Chandrasana (Half Moon Pose). This will help connect you to your

core and root you down so you can expand outward with stability and

strength. Meanwhile, breathe deeply throughout the sequence to further

awaken your sense of vitality and inner purpose.

Sequence and modeling by Gina Caputo

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14. Marichyasana III Come to the floor and sit

down. Extend your right leg forward and bend

your left leg, placing the foot in front of your

hip. Anchor both sitting bones down; extend

up and twist to the left. Lengthen and breathe

into your right side. Repeat on the other side.

13. Virabhadrasana II (Warrior Pose II)

Release your foot and step back softly into War-

rior II. Feel how strong and grounded your legs

and feet are. Release both hands toward the

floor, plant the hands, and step back into Down-

ward-Facing Dog. Repeat poses 1 to 13 on the

other side.

12. Ardha Chandrasana (Half Moon Pose)

Shift your weight into your right foot, and walk

your fingers forward to the floor or a block. Lift

your left leg, extending out through your heel.

Roll your left shoulder and elbow back, and lift

your left hip over your right. Engage your core.

11. Utthita Trikonasana (Extended Triangle

Pose) Release your hands to the floor, pivot

your right foot, and place your right hand on

your shin. Sweep your left arm back and up.

Keep a strong center, and expand out through

all four limbs and the crown of your head.

7. Ardha Dhanurasana (Half Bow Pose)

Bend your left knee and reach your right

arm back to clasp the big-toe side of your left

foot. Reengage your core, and press your foot

into your hand. Lift up. Joyously breathe

and expand.

8. Three-Legged Downward-Facing Dog

Pose, variation From Downward-Facing Dog,

inhale and extend your right leg back and up.

Open your hips, keeping your arms straight and

your shoulders square. Bend your right knee,

reaching it up and away.

9. High Lunge Step your right foot for-

ward inside your right thumb. Extend forward

through your front shin and back through your

back heel. Square your hips, lifting your back

thigh as you do. Take a deep breath here.

10. Prasarita Padottanasana III (Wide-

Legged Standing Forward Bend III)

Pivot a quarter turn to the left. Straighten both

legs, and reach your hands behind you; clasp

hands or use a strap. Keep both arms straight,

without locking your elbows. Fold forward,

keeping legs and core engaged.


15. Supta Baddha Konasana (Reclining

Bound Angle Pose) Relax back onto the floor

with the soles of your feet together and your

knees bent out to the sides. Take several radiant

breaths. Feel your heart, seat of your brilliance,

and your core, seat of your fortitude.


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Level: Intermediate

Good for: Boosting mental clarity and

physical strength

Props needed: Two blankets,

two blocks, and one bolster

Intention: Surrender

Refl ection: Summon the courage

to let something go and rediscover the

energy you were using to hold on to it.

“The ultimate act of power is surrender,”

said Krishna Das, kirtan artist.

Additional benefi ts: Opens hips;

strengthens inner thighs, glutes, and coreSequence and modeling by Tiffany Cruikshank

Find Your FocusNeed to bring your A-game to the work day ahead?

Try this invigorating practice, in which you’ll alternate short

bursts of movement with stillness for yin/yang balance.

AS YOU PRACTICE Try to stay relaxed during both the intense and easier stages

of the intervals. Notice if you’re collecting tension in your body (like your neck

or shoulders), and consciously soften those areas. Surrender to the intervals

instead of feeling consumed by them. Relax into the restorative postures, and

trust your ability to ride the peaks and valleys of the practice.

1. Supine Core Lie back, arms at your sides,

and bend your knees, bringing them over your

hips. Exhale, extend your left leg, and reach

your arms overhead. Hover the left leg above

the floor for 15 seconds, drawing your lower

ribs down and keeping the lower back still.

Switch legs.

2. Alanasana (High Lunge) From Adho

Mukha Svanasana (Downward-Facing Dog

Pose), step your right foot forward. Bring your

torso upright as you lift your arms overhead.

Draw the front ribs back, lengthen your tail-

bone, and engage your lower belly. Hold one

minute; switch sides.


Facing Dog Pose), variation From Down-

ward Dog, lift your left leg, look between your

hands, and hug the upper arm bones toward

each other. Lower the left leg, then lift the right.

Switch sides several times, bending the knees

and hopping from side to side. Continue for

one to two minutes.

4. Virabhadrasana I (Warrior Pose I), varia-

tion) From Downward Dog, step your right

foot forward into Warrior I, clasping the hands

behind the back, and fold forward to the inside

of your right leg. Rest the belly on the thigh

or inside the thigh. Hold for one minute, then

switch sides.

5. Pigeon Pose Release your hands to the

floor. Lower your right knee to the floor, keep-

ing your heel close to your pelvis. Fold forward

and walk your hands forward. If you feel any

knee strain, place support under your right hip.

Hold for two minutes, then switch sides.

6. Turbo Dog Come to hands and knees,

and squeeze your elbows like you’re holding

a beach ball between them. Lift your hips into

Downward Dog but keep your elbows bent and

lifted off the floor. Drop your head between

your arms and hold for 30 to 60 seconds.

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Facing Dog Pose), variation Repeat the

same hopping or bouncing cycle described in

step 3, switching the legs. Hold for 30 to 60

seconds on each side.

13. Salamba Sarvangasana (Supported

Shoulderstand) Lie on your back and bring

your legs overhead until they touch the floor

behind you in Halasana (Plow Pose). Place your

hands on your midback, fingertips facing up,

and return your legs skyward. Breathe. Hold for

two to three minutes.

8. Skater Pose From standing, step your

legs about three to four feet apart and turn your

feet out 45 degrees. Bend your right knee and

lean to your right. Put the weight into your right

heel and sit low with the knee above the ankle;

take your arms to the right. Hold for 30 to

60 seconds.

14. Matsyasana (Fish Pose) From Supported

Shoulderstand, slowly lower your hips and legs

to the floor. Once supine, with forearms flat on

the floor, press into the elbows to lift the chest,

and lightly rest the top of your head on the

floor. Hold for 30 to 60 seconds.

9. Goddess Pose Bring your hips back to cen-

ter. With feet slightly turned out, bend both

knees and sit the hips down. Make sure that

your knees are directly over your ankles. Raise

your arms straight up and hold for 30 to 60 sec-

onds. Repeat poses 8 and 9.


Bound Angle Pose) Lie back on a bolster

(or pillows) so your middle and upper back are

supported. Rest your head on a folded blanket.

Press the soles of your feet together, and let

your knees rest on a block or pillows. Hold for

five minutes.


Standing Forward Bend) From Goddess

Pose, straighten your legs and turn your feet

forward so they’re parallel. Fold forward; place

your hands on the floor or on blocks. Hold for

one minute. Step back into Downward Dog.

11. Plank Pose, variation From Downward

Dog, come to your forearms, clasp your hands,

and tuck your toes. Engage your legs and lower

your torso to Plank. Press your forearms down

to create space between your shoulder blades.

Move the sternum forward. Hold for 30 to

60 seconds.

12. Urdhva Dhanurasana (Upward Bow

Pose) Lie on your back. Bend your knees

and place your feet flat on the floor, hip-width

apart. Place your hands next to your ears, and

inhale to press up. Hold for 5 to 10 breaths,

lower, and repeat. (For an easier position,

lift into Bridge Pose.)



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Level: Intermediate

Good for: Energizing

Props needed: None

Intention: Fearlessness

Refl ection: See change as the

opportunity for growth. “Yoga is the

practice of radical transformation,”

said Georg Feuerstein, German Indologist.


the front spine; strengthens the core

Stretch Away StiffnessDo you sleep on your side, your spine rounded into

the fetal position? Then use this challenging set of poses

to stretch and open your chest, back, and hips.

AS YOU PRACTICE Move with your breath, inhaling when the spine extends and

exhaling when it flexes. Poses 1 to 10 lengthen the spine and flanks, preparing

for the High Crescent Twist and core-toning dancing lunges.

Sequence by Paige Elenson; model: Walter Mugwe

1. Bitilasana-Marjaryasana (Cat-Cow

Pose) Come onto your hands and knees,

stacking your shoulders over your wrists and

your hips over your knees. Begin to move your

spine in a rhythmic motion: With every inhala-

tion, arch your back and lift your sitting bones

and chest into Cow; with every exhalation,

round your back and tuck your chin and pel-

vis into Cat.

4. Flip Dog From Downward Dog, lift your

right leg and arm and pivot on your left foot.

Spin your torso and hips open to the ceiling,

and lower your right foot down to the side of

your left foot. Reach your right arm toward the

wall behind you. Keep your feet parallel, press-

ing firmly into the floor. Return to Downward

Dog and do Flip Dog on the other side.

2. Tabletop, variation From all fours, lift your

belly in toward your spine. Extend your right

leg and left arm. Bend your right leg and take

hold of your foot with your left hand. Kick your

foot into your hand as you twist and open your

chest into a backbend. Try gazing up. Repeat on

the other side, then come into Down Dog.

5. Vasisthasana (Side Plank Pose) Un-flip

your Dog and roll your heels to the right. Shift

your weight into your right hand and the outer

edge of your right foot. Stack your left foot

on top of your right. Press your feet and hand

down as you lift your hips and extend your left

arm up. (If this is too intense, lower your bot-

tom knee to the floor.) Return to Downward

Dog and repeat on the left.


Facing Dog Pose), knee-to-nose varia-

tion From Downward Dog, lift your right leg

up high behind you, then round your spine as

you draw your knee to your chest. Keep your

pelvis low and round your upper spine toward

the sky. Hug your right thigh to your chest and

your knee to your nose. Keep pressing the floor

with your hands. Return to Downward Dog and

then repeat with the left leg.

6. Plank Pose From Downward Dog, lower

your hips until your torso is parallel with the

floor, shoulders over wrists. Keep your legs

and core engaged; press your hands and feet

into your mat. Press out through the heels to

activate your legs and reach forward with the

crown of your head.

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Staff Pose) From Plank, shift your weight

forward, bend your elbows, and lower half-

way down, keeping your elbows by your sides.

Press your hands into the floor, push back

through your heels, and engage your core. If

this is too intense, modify the pose by lowering

your knees to the floor.


Facing Dog Pose) From Chaturanga, press

your hands and the tops of your feet down, to

bring your thigh bones off the floor as you lift

your torso. Draw your upper arm bones toward

your back to open your heart. Keep your neck

long as you gaze up.


Facing Dog Pose) From Upward Dog,

roll over the tops of your feet, press into

your hands, and lift your hips high. Spread

your fingers wide, work to ground through

the four corners of each foot, lift your sitting

bones to the ceiling, and draw the pit of your

belly and low ribs toward your spine.


10. Alanasana (High Crescent Lunge),

variation From Downward Dog, step your left

foot between your hands. Fire up your back leg

and soften your pelvis toward the floor, stretch-

ing your back hip flexor. Lift the sides of your

waist, then lift the front of your pelvis as your

tailbone descends. Bring your arms alongside

your ears and gaze up. Exhaling, release and

switch sides.

11. Parivrtta Alanasana (High Crescent

Twist) From High Crescent Lunge with the left

foot forward, bring your hands to your heart

center and twist your belly and chest to the left.

Press your right upper arm into the outside of

your outer left thigh. Press your palms together

and draw your shoulder blades toward the cen-

ter of your spine. Turn your gaze upward and

smile. Switch sides. Repeat Poses 6 to 11 four

more times.

12. Dancing Lunges Start in a Low Lunge

with your right leg forward. Shift your gaze

forward and bring your weight onto your fin-

gertips. Squeeze in your lower belly for power

and lightly hop your left foot forward (shifting

your gaze down when it lands), while simulta-

neously extending the right leg back. Continue

this hop-switch action, rapidly alternating legs

in a joyful dance that builds your inner fire.

13. Setu Bandha Sarvangasana (Bridge

Pose) From Downward Dog, walk or jump

forward and come to sit. Recline on your back

and bend your knees, with your ankles directly

under your knees. Press the four corners of

each foot down and lift your hips as high as

you can. Clasp your hands together and press

your upper arms down as you lift your chest.


Pose) Bring your hands alongside your ears,

palms down, fingers facing your feet. Press

your hands and feet down as you lift your hips

and torso up. Straighten your arms and relax

your head down. Breathe into your upper

chest, open your heart, and shine! If you’re not

comfortable practicing Upward Bow, practice

Bridge again.


Bound Angle Pose) Bring the soles of your

feet together, allowing your thighs to drop

toward the floor in a gentle hip opening. Place

your left hand on your heart and your right

hand on your low belly. Close your eyes and

let your belly expand as you inhale; sink as you

exhale. Breathe in new life for the day ahead.


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Level: Beginner

Good for: Relieving tension in your core

and hips

Props needed: Two blankets,

one strap, one bolster

Intention: Groundedness

Refl ection: On and off the mat,

imagine deep roots connecting the

base of your spine to the very center

of the earth.

Additional benefi ts: Relaxes your

back muscles; warms up your hip joints;

gives a gentle abdominal massage

Quiet Your Busy Mind Take a break from striving with this forward-bending

practice, which will keep you close to the earth and

help calm your thoughts.

AS YOU PRACTICE Make sure the room is at a comfortable temperature,

and take time to steady your mind by finding a relaxed breathing

rhythm and focusing on your exhalation.

Sequence by Barbara Benagh; model: Keith Borden


Bound Angle Pose) Lie on your back, with

the soles of the feet together and the knees

open wide, each resting on a blanket, and

with your arms by your sides, palms facing up.

Allow the muscles of the abdomen and inner

thighs to relax toward the floor.

2. Ardha Ananda Balasana (Half Happy

Baby Pose) Reclining in Supta Baddha Kona-

sana, draw your right knee into your chest

and extend your left leg straight along the

floor. Raise your flexed right foot up toward

the ceiling until the knee is bent at a 90-degree

angle. Clasp the foot with both hands, and on

an exhalation, gently draw it straight down

toward the floor.

3. Supta Padangusthasana (Reclining

Hand-to-Big-Toe Pose) From Ardha Ananda

Balasana, release your hands and place a strap

around the sole of your right foot. Strongly

press the top of your sacrum against the floor

to ground the pose before straightening the

right leg. If you can straighten your leg with-

out pain and without compromising your align-

ment, clasp the big toe with the thumb and

index and middle fingers of your right hand.

Repeat poses 2 and 3 on the other side.

“Forward bends are, by their nature, introspective and meditative,” says Benagh. “They are calming to the nerves, soothing,

and grounding. These poses teach us that yoga is as much about surrender as effort.”

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4. Balasana (Child’s Pose) From Supta

Padangusthasana, lower your leg and move

into a kneeling position, sitting on your feet.

Fold forward from your hips, allowing your

torso to rest on your thighs and keeping your

knees hip-width apart. Rest your head on

your hands or on a bolster in front of you.

7. Janu Sirsasana (Head-of-the-Knee

Pose) From Parivrtta Janu Sirsasana, release

the twist of the upper spine, and hold your

right foot with both hands or a strap. Fold the

torso forward over the leg, allowing your back

to round slightly. Repeat poses 6 and 7 on the

other side.

10. Paschimottanasana (Seated Forward Bend) From Marichyasana

III, release the twist and stretch both legs straight out in front of you with

the inner edges of the feet either touching or hip-width apart. Fold forward

from your hips, holding the outside of each foot or looping a strap around

the feet. Allow your belly to release toward your thighs, and rest your head

on your shins, allowing the back to slightly round if necessary. If your

head doesn’t reach your shins, place several folded blankets on top

of your legs to act as a headrest.

5. Baddha Konasana (Bound Angle Pose)

Coming out of Balasana, sit up and bring

the soles of your feet together. Open your

knees wide, resting them on blankets if

you experience any pain in the knees. On

an exhalation, hinge forward from your hips,

bring your torso and forehead toward the

ground, and allow your spine to gently flex

into a curve. Rest your head on the floor, on

your hands, or on a bolster.

8. Upavistha Konasana (Wide-Angle

Seated Forward Bend) Sit with your legs

spread wide and your torso upright and lifted.

Hinge forward from the hips, making sure your

kneecaps face the ceiling. If your torso doesn’t

reach the ground, support your upper body

with your arms or a bolster.

After You Finish Use the internal calm you have cultivated to practice a

backbend like Setu Bandha Sarvangasana (Bridge Pose) and see if you can

be at ease with it. Breathe deeply, allowing the breath to maintain the sense

of quiet and peace in your body. Take Savasana (Corpse Pose) for a mini-

mum of five minutes, and unfold into the ultimate asana of undoing.

6. Parivrtta Janu Sirsasana (Side Head-

of-the-Knee Pose) From Baddha Konasana,

extend your right leg out in front of you and

hold the outside of the foot with your left hand.

Support your left knee with a blanket if you

experience pain in the knee. Lengthen your

spine up through the crown of your head and

turn your torso to the right. Hinge forward from

the hips, folding only as far as possible without

letting the spine curve. Stretch your right arm

out behind you at a 45-degree angle.

9. Marichyasana III, variation From

Upavistha Konasana, lift your torso and bring

your legs together. Bend your right knee, plac-

ing your right foot flat on the floor by your left

calf for a variation on the pose. Twist from your

core, using your left upper arm as leverage by

pressing against the outside of your right knee.



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Level: Beginner

Good for: Calming your nerves

Props needed: One bolster,

two blankets, and one eyebag

Intention: Effortlessness

Refl ection: Give thanks for the day.

Release the effort of thinking about past

or future events.

Additional benefi ts: Decompresses

the spine; opens the hips

Restore YourselfAt the end of a day that feels 28 hours long, give yourself

a post-dinner break with this soothing sequence.

AS YOU PRACTICE Set aside at least 20 minutes and choose a place to practice

where you’ll be warm and uninterrupted. Encourage a smooth, natural rhythm

in your breath. Slowly open your body and let the gifts of the practice—a well-

rested and invigorated body, mind, and spirit—be yours. Do restorative yoga

at least once a week, to give your nervous system a complete reset.

Sequence by Cora Wen; model: Sean Halleen

1. Bharadvajasana (Bharadvaja’s Twist), variation From Dandasana

(Staff Pose), take your right foot to your left inner thigh and your left foot

behind you. Put a folded blanket under your right sitting bone to balance

your pelvis if your left hip lifts up. Keep the fronts of your ankles open.

Twist your torso to the right, turn your head to the left, and breathe freely.

Release the twist, switch legs, and repeat on the other side.

2. Supported Chest Opener Sit at one end of a bolster. Bend your

knees, feet hip-distance apart, and lie back. Feel your spine, shoulders,

and neck completely supported. Lift your arms overhead, clasp your

elbows, and rest your forearms on the bolster. If your shoulders feel

strained, open your arms out to the sides. To release, roll to one side

and come up to a seated position.

3. Salamba Supta Virasana (Supported Reclining Hero Pose)

Sit in front of the bolster, with your feet just outside your hips. If you feel

strain in your knees, sit up on a block. Lie back. Release your arms by your

sides. Add folded blankets to the bolster to relieve any discomfort in your

lower back. To come up, press your hands into the floor and lift to a

seated position.

4. Ankle-to-Knee Pose Take a simple cross-legged position. Put your

right ankle on your left knee and shift your left foot forward under your

right knee, stacking both shins like two logs. (If this is too intense, go back

to a simple cross-legged position.) To move into a deeper stretch in your

outer hips and inner thighs, slowly fold forward. Let your breath move

freely; release and switch sides.

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7. Adho Mukha Svanasana (Downward-Facing Dog Pose),

variation Step your left foot behind and to the outside of your right foot.

Bend your right knee and lift your right heel as you twist to the left, reach-

ing your left heel toward the floor. Extend your left fingertips toward the

front left corner of your mat, lifting your palm to increase the stretch. Turn

the left side of your belly up and peek under your left armpit. Release the

twist and repeat on the other side.

10. Salamba Savasana (Supported Corpse Pose) Lie on your back

with the bolster under your knees. Let your legs and feet fall to the sides

naturally and relax your entire body. Soften your eyes, ears, nose, tongue,

and even your skin, letting the organs of perception dissolve. Listen to your

breath and bring your awareness inward. Release completely into resting

for 5 to 10 minutes.

5. Salamba Adho Mukha Svanasana (Supported Downward-Facing

Dog Pose) Come onto all fours with the end of the bolster beneath your

breastbone. Pull your navel in toward your spine and lift up and back into

Down Dog. Rest your forehead on the bolster. Feel free to remove the

bolster and use a folded blanket or block instead to create length in your

neck. Lift your tailbone away from your head as you lengthen the backs

of your legs.

8. Salamba Balasana (Supported Child’s Pose) Sit on your heels with

your knees wide and bring the bolster in toward your belly. Fold forward

with a rounded spine. Rest your right cheek on the bolster, changing the

direction your head is turned halfway through your hold. Let the shape

of the pose gently stretch your lower back.

6. Salamba Prasarita Padottanasana (Supported Wide-Legged

Standing Forward Bend) From Down Dog, move your props out of

the way, step your right foot forward between your hands, and pivot on

your feet into a wide straddle, with your feet slightly pigeon-toed. Rest

the crown of your head on the bolster. Lift your belly toward your spine

and soften the backs of your legs. Relax your shoulders and arms, and

allow your abdominal organs to receive an internal massage from the

forward fold. To release, pivot on your heels, walk your torso back over

your right leg, and step back to Down Dog.

9. Salamba Bharadvajasana (Supported Bharadvaja’s Pose)

Lift your torso up and sit with your right hip snug up against the bolster.

Bend both knees, taking your shins to the left and resting your left ankle

in the right arch. Lift your sternum as you twist your belly toward the right

and lie on the support. Rest your right cheek on the bolster or continue the

twist by turning your head to the right. This twist is strong. Stay for less

than three minutes on each side to avoid the strain of overstretching.


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Level: Beginner–intermediate

Good for: Restoring energy


Intention: Breathe

Refl ection: As you inhale, silently

repeat the sound So, and as you exhale,

silently repeat the sound Hum. So Hum

means “I am That, That I am” in Sanskrit.

Additional benefi ts: Stretches

the back, hips, and hamstrings

Shed the Day’s StressRelease tension and find stillness at the end of a hectic

day with poses and breathwork that revive your spirit.

AS YOU PRACTICE Take long, slow breaths to move prana downward. On your

inhalations, fill your lungs to near capacity— a “middle ground” breath that’s

not too long (which can create tension) and not too short (which may not sus-

tain your energy). Let the breath create a sense of spaciousness and opening in

your chest, and try releasing long, grounding exhalations. Hold each pose for

three to five breaths, unless otherwise noted.

Sequence and modeling by Deborah Burkman

1. Siddhasana (Adept’s Pose), variation

After warming up with several rounds of

Cat-Cow Pose, sit cross-legged with your right

leg in front. Hinge at your hips as you walk the

hands forward. Pull your shoulder blades down

your back, and extend your sternum forward.

Come up, switch legs, and repeat.

4. Cat-Cow Pose Come to your hands and

knees. Inhale, extend your spine forward, and

draw your head up and back. Exhale, round

your spine, and drop your head, like a cat arch-

ing its back. Repeat Cat-Cow 5 to 10 times, and

then come upright to a kneeling position.

2. Siddhasana, with Garudasana arms

(Adept’s Pose, with Eagle Pose arms) Sit

cross-legged, right leg in front. Raise your arms

in front of you, elbows at right angles. Cross

your left elbow on top of your right, wrap your

forearms, and press your palms and forearms

together. Repeat on the second side.


tion Extend your left leg to the side as your

right hand comes to the floor on your right.

Extend your left arm up and over your left ear.

Make sure your body moves sideways, not for-

ward or back. Inhale to come upright.

3. Balasana (Child’s Pose) Come to your

hands and knees, big toes pointed and touch-

ing, knees hip-width apart. Sit back on your

heels as you reach your arms forward, palms

down. Rest your forehead on the ground.

6. Parighasana (Gate Pose), variation

Exhale, place your left hand on your left thigh,

and bring your right arm up and over your right

ear. Press down through your right shin as you

lift up through the spine. Repeat poses 5 and 6

on the other side.

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Facing Dog Pose) Come to your hands and

knees. On an exhalation, lift your hips up to

the sky. Try to evenly distribute your weight

between your arms and legs. Press your arms

forward as you pull your thighbones back.


right foot forward between your hands. Drop

your left knee to the ground. Inhale, and reach

your arms up. Exhale, reach your tailbone

down. Step back into Downward Dog, then

switch sides.

13. Marichyasana III Inhale to come up.

Exhale, and place your right foot on the ground.

Inhale, and rest your right hand behind your

hip and raise your left arm. Exhale, twist to the

right, and hook your left arm across the right

leg. Release, and repeat poses 12 and 13 on

second side.

8. Pigeon Pose Bring your right leg forward,

the shin at a slight angle. Lower your hips, and

extend your left leg behind. Rest your torso

over your right leg, keeping your hips level.

After a few breaths, step back into Down Dog.


11. Balasana (Child’s Pose) From Downward

Dog, bring your knees to the ground, hip-width

apart. Take your hips to your heels, with your

toes pointed. Reach your arms forward, and

rest your forehead on the ground.


Bend) Sit with your legs extended, inner legs

and feet touching. Inhale, reach forward, and

grab your feet with both hands. Exhale, and

fold over your legs. Be sure to extend from

your hips, and keep your torso elongated.


Facing Dog Pose) From Pigeon, tuck the toes

under and step back into Downward Dog. Take

long, deep breaths, focusing on the exhalation

and lengthening your spine.


Pose) Sit with your legs extended. Press

your right foot into your left inner thigh. Inhale,

and sit tall. Exhale, and fold the torso over your

left leg, holding onto your foot or a yoga strap.

Keep your shoulders square to the ground.


Pose) Lift your hips into Bridge Pose, with

your feet hip-width apart and knees stacked

over your ankles. Interlace your fingers behind

your back, and extend your arms toward your

feet. Exhale to release. End with Savasana.


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Level: Intermediate

Good for: Helping to refocus

Props needed: One strap and

one block

Intention: Acceptance

Refl ection: “All you need to do yoga

is to be exactly as you are in this moment.”

—Anonymous

Additional benefi ts: Opens the

hips; lengthens the hamstrings and

adductors

Feel Calm and CenteredPull your attention away from workday concerns with

this vigorous sequence, which will help you feel more

empowered and clear headed.

AS YOU PRACTICE This sequence takes an active approach to forward bends.

To protect the lower back, engage the muscles of the lower abdomen. Imag-

ine that your body is a tube of toothpaste and the only way you can get the

last dollop on your brush is to firmly squeeze the lower belly as you gradually

fold forward. As you practice, hold each pose for three to five breaths.

Sequence and modeling by Alanna Kaivalya


Standing Forward Bend) From Tadasana,

jump your feet wide. With your hands at your

waist, hinge at the hips to fold forward. Lower

hands to the floor. Let the crown of your head

relax down.

4. Utthita Hasta Padangusthasana C

(Extended Hand-to-Big-Toe Pose C) Bring

your right leg back to front. Let go of the big

toe, but hold the right leg parallel to the floor.

Keep your torso upright and legs active. Repeat

poses 2–4 on the left side.

2. Utthita Hasta Padangusthasana A

(Extended Hand-to-Big-Toe Pose A)

From Tadasana, lift your right knee toward

your chest. Grasp your right big toe with the

first two fingers of your right hand. Stand tall,

and extend your right leg forward. Use a

strap if needed.

5. Parsvottanasana (Intense Side Stretch)

Press palms together or hold opposite elbows

behind your back. Take a long step back with

your left foot. Keep your legs straight, lift your

chest, and fold over your right leg.

3. Utthita Hasta Padangusthasana B

(Extended Hand-to-Big-Toe Pose B) Keep

hold of your right big toe as you slowly open

your right leg to the right. Keep your left hand

on your left hip, and root down through the

left foot for balance. Use a strap if needed.

6. Anjaneyasana (Low Lunge) Release your

hands to the floor, and bend your right knee.

Lower your left knee to the floor. Sweep your

arms overhead. Sink the hips. Continue to lift

your lower belly and engage the pelvic floor

to support the low back.

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16. Supta Baddha Konasana (Reclining Bound Angle Pose) Bring the

soles of your feet together, opening your knees to the sides. Use props to

support your knees, if desired. Lie back with your hands by your sides, palms

up. Rest for several minutes.


Facing Dog Pose) Step back to Downward

Dog. Draw your heels down and press the tops

of your thighs toward the wall behind you.

Jump forward to Tadasana. Repeat poses 5–7

on left side.


Pose) Come back to a seated position, bend

your right knee to the chest, and allow it to fall

open. Fold forward over your left leg. Engage

the lower abdomen. Use a strap if needed.


13. Bharadvajasana (Bharadvaja ’s Pose)

From sitting, bend your right knee and place

the right foot by the right hip. Place the left foot

inside the right thigh. Lengthen your spine.

Twist left. Turn the head to look right.


Bend) From Downward-Facing Dog, come

to a seated position, and extend your legs for-

ward. Engage your thigh muscles and abdomi-

nals to lengthen your torso over the legs.

11. Upavistha Konasana (Wide-Angle

Seated Forward Bend) Open legs wide. Flex

your feet and engage the legs, keeping knees

pointing upward. Walk hands forward, length-

ening your torso while lowering it. If you can,

grab your feet.

14. Krounchasana (Heron Pose) Place a

block under your left sitting bone. Lift the left

knee and hold the left foot with both hands.

Engage the lower belly and extend the left

leg toward the ceiling. Use a strap if needed.

Repeat poses 13–14 on the other side.


Sit up, and place your palms on the floor just

behind your hips, fingers pointing forward. Lift

your pelvis, point your toes, and press the balls

of your feet downward.

12. Paripurna Navasana (Full Boat Pose)

From sitting, bend your knees, lift your toes off

the mat, and straighten your legs. Reach hands

forward. If your lower back is rounding, keep

your knees bent. Repeat three times.

15. Reverse Tabletop From sitting, bend

your knees, plant your feet on the floor, and

place your hands on the floor behind you.

Lift your hips, bringing your torso and thighs

parallel to the floor. Reach the crown of the

head back.

5 myths about yoga festivals & eventsLet’s set the record straight about what really goes on at yoga festivals and events. No, you don’t have to speak Sanskrit fluently or walk on your hands.

MYTH #1: Yoga events are only for advanced yoga students and teachers. This couldn’t be further from the truth.

Whether you’re brand new to the practice or have been teaching for a decade, yoga festivals and events like

Yoga Journal LIVE! have something for everyone.

MYTH #2: Yoga events are all super serious, intense workshops for die-hard yogis. No way—unless you consider

happy hour and shopping serious endeavors (which some of you might)! Beyond the intense yoga offerings,

there’s so much more fun to be had at yoga festivals.

MYTH #3: You need to be in top physical condition to attend a yoga conference. One of the enticing elements of a big

yoga event like YJ LIVE! is the sheer number of different types of workshops and offerings. If you wanted to

practice physical yoga all day every day for three days, you could; or you could choose to do very little asana

and never break a sweat. A balance in between appeals to many.

MYTH #4: Yoga students should stick to studying with one teacher. While this may have been true back in the day,

with the number of events, workshops, and online resources now available for students—you will miss out

if you don’t take advantage of it all. That doesn’t mean you should give up your main teacher, but why not

supplement your regular classes?

MYTH #5: Yoga events are too expensive and not worth the money for a casual yogi like me. Think again: YJ

LIVE! offers a range of priced packages, including a single-class pass, three-class pack, a day pass, a main

weekend pass, and a full event pass. Anyone and everyone is also invited to come and take any number

of complimentary community classes offered by YJ LIVE! presenters and stay for more fun, shopping, and

demos in the Yoga Market.

Yoga Journal LIVE! New York April 8-11, 2016

Join the world’s top yoga instructors

• Elena Brower • Kathryn Budig

• Seane Corn • Gary Kraftsow

• Shiva Rea • Rodney Yee

• And many more!

LEARN MORE AT YJEVENTS.COM Use code: YJFUN to save 15%

PROMOTION

Feel Happy and Confi dentCHASE THE BLUES AWAY, FIND JOY AND CALM,

AND GIVE YOUR SELF-ESTEEM A BOOST

WITH THE 12 EMPOWERING, PICK-ME-UP

SEQUENCES IN THIS SECTION.

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2. Parsva Tadasana (Sidebending Moun-

tain Pose) Inhale and raise your hands to the

ceiling. As you exhale, slide your hips and rib

cage left as you lean your torso to the right

to form a standing sidebend. Root both feet

into the floor. Relax your shoulders and enjoy

the stretch for three breaths. Return to center.

Repeat on the other side. Do each side three

times, then return to Tadasana.

1. Tadasana (Mountain Pose) In a sense, you

are coming home each time you do this pose.

Feel a sense of relief, contentment, and smiling

heart energy as you ground your feet, lengthen

your spine, lower your shoulders, soften your

eyes, and lift the corners of your lips. Bring your

palms together at your heart and focus inward.

Ask yourself, “What am I grateful for?” Let sweet

memories and thoughts come to you. As you

inhale, feel a warm, healing energy fill your

chest. As you exhale, say to yourself, “Finally,

I return home to my heart.” Enjoy for five breaths.

Level: Beginner

Good for: Helping you find your

inner smile

Props needed: One blanket,

one block

Intention: Light

Refl ection: Imagine a white-golden

shimmering light washing over you,

filling every space of your being.


your sides; relaxes your jaw muscles

Give Yourself a BreakStop all the overthinking and harsh self-judgments!

This sequence is full of fun poses to help you reconnect

with the joy and ‘juiciness’ of the present moment.

AS YOU PRACTICE While paying attention to physical alignment, Lilias Folan asks

you to observe your thoughts and cultivate gratitude and a sense of wonder

throughout the practice. And if a posture’s uncomfortable, adjust it to honor

your body. “Don’t omit—adapt,” she says, until you can softly smile while

in a pose.

Sequence by Lilias Folan; model: Kate Vogt

3. Five-Pointed Star From Tadasana, bring

your feet 3 to 3½ feet apart. Inhale and lift both

arms out to your sides and parallel to the floor.

As you exhale, check your alignment. Keep

your spine long and your tailbone down. Let

your head float above your shoulders. When

you exhale, extend the energy out through the

five points—feet, hands, and top of the head—

for three full breaths.

As you work your physical body in this sequence, become aware of your witness self, that ever-present friend. “You feel more

and think less,” Folan says. “And you eventually come to a still, quiet place that’s quite joyful.”

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FEEL HAPPY AND CONFIDENT

8. Utkata Konasana (Victory Goddess)

This joyful pose will remind you not to take

yourself too seriously. From Five-Pointed Star,

turn both your feet out. Bend your knees into

a comfortable squat. Then, bend your elbows,

inhale, and stretch your palms open so your

thumbs touch your shoulders. Release jaw,

face, and neck tension: Open your mouth, lift

your eyebrows, stretch out your tongue, and

waggle it, as you exhale forcefully with a sound

for 10 seconds. Release, stand tall, and observe

your body and mind.

9. Gomukhasana, variation (Smiling Cow-

Face Pose) Sit comfortably cross-legged, or

cross the right knee and stack it over the left

with the feet open to the sides. Stay here to

stretch the right hip for 10 breaths, then switch

sides for another 10 breaths. Relax in Savasana

for several minutes and bask in joy.


From Five-Pointed Star, turn your right foot

out, left heel in. Bend your right knee and lean

over your right thigh. Place a block on the floor

about a foot in front of your right pinkie toe.

Lean onto the block with your right hand and

lightly rest your left hand on your lower back.

Inhale and lift your left leg up parallel to the

floor, with your foot flexed. Gaze downward.

Slowly straighten your standing leg and stack

your hips. Steady yourself before you rotate

your chest open and raise your left arm. Hold

for two or three breaths. Come out of the pose

as beautifully as you went into it. Return to Five-

Pointed Star. Repeat on the other side.


gle Pose) Take this challenging pose slowly

and in pieces. Come back to Extended Triangle

on the right side. Place a block near the inner

edge of your right foot, then bring your left

hand to the block. Gaze at your left hand. Rest

your right arm on your lower back. Breathing

smoothly, open your chest and gently coax

your belly to revolve right. Keep your inner

thighs moving toward each other. Then, sweep

your right arm to the ceiling. Hold the pose for

two or three breaths. Repeat on the other side.

Remove the block as you progress or move it

to the outer edge of your front foot for more

challenge. Return to Five-Pointed Star.

5. Utthita Trikonasana (Extended Trian-

gle Pose) Turn your feet to the right again,

fold over your right leg, and place your right

hand on your shin, on a block, or on the floor.

Slowly straighten your right leg. As you inhale,

slowly raise your left arm up to the ceiling. Gaze

forward and don’t strain your neck. Extend the

sides of your torso parallel to the floor. Remem-

ber to breathe. Stay for five breaths. Repeat on

the left side.

4. Anjaneyasana, variation (Hug a Tree

Lunge) From Five-Pointed Star, turn your

left foot in and right foot out. Bend your right

knee 90 degrees, turn your torso to the right,

and fold forward over your right thigh. Place

your left hand on the floor, close to your foot,

for balance. Wrap your right arm around your

right thigh and “hug” your thigh. Start gentle

resistance by pulling your chest away from

your thigh, yet keep contact and hold for six

breaths. Relax and breathe. As you exhale,

turn your feet the other way. Bend and fold

over your left knee for six breaths.


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Good for: Recharging your batteries


one block

Intention: Compassion

Refl ection: Everyone experiences

suffering. That knowledge is the basis of

compassion, and the seed of kindness.

Additional benefi ts: Opens up the

shoulders and hips; lengthens the spine

Take Care of You, TooHelping others is both energizing and exhausting. This

balancing, restorative practice gives you permission to show

compassion to yourself, so you can continue to help others.

AS YOU PRACTICE Remain focused on staying grounded through the sitting

bones. Lengthen the spine when you inhale and visualize more space

between each vertebra. To gauge how long you’re in each pose, remember

that 8 to 10 long inhales and exhales equal about one minute.

Sequence and modeling by Chelsea Jackson Roberts

1. Seated Cat-Cow Pose Come to Sukhasana

(Easy Pose), close your eyes, and ground

through your sitting bones. Place your hands

on your knees. Deeply inhale to lean forward,

rolling your shoulders back and bringing your

heart forward. Then exhale to softly press your

chin into your throat and roll your spine into

gentle flexion, engaging your abdominal mus-

cles. Drink in through an open heart on the

inhalation, and pour out by engaging muscular

energy as you exhale.

4. Seated Forward Fold with Mudra From

Anjali Mudra, inhale to again extend both arms

skyward. Exhale to reach both arms behind

your lower back. Interlace your fingers. Gen-

tly press your shoulder blades into your back.

Drinking in the breath, lift the chest upward.

As you pour the breath out, bow forward and

stretch your arms toward your head, releasing

your forehead to the ground.

2. Seated Half Moon Pose Open your eyes

and place your right fingertips beside your right

hip. Walk the fingers out, pressing the right

shoulder blade into your back by externally

rotating the shoulder. Inhale to extend your

left arm up and exhale to reach it to the right,

rotating your left shoulder back and expanding

your left rib cage. Inhale, and shift your gaze

skyward; exhale, rotate your head, and gaze at

the ground. Exhale to release and switch sides,

including the cross of your legs.

5. Cat-Cow Pose Come to all fours, placing

your wrists beneath your shoulders and your

knees directly below your hips. Curl your toes

under and spread your fingers wide, with the

index and middle fingers pointing forward.

Inhale deeply to lift the heart and hips. Exhale

to round the spine, engaging your abdominal

muscles and curling your chin to your throat.

Stay for 16 to 20 breaths or two minutes.

3. Seated Spinal Twist Bring your hands to

Anjali Mudra at the center of your chest. On an

inhalation, extend both arms up. On an exha-

lation, place your left hand on your right knee

and your right hand on the ground behind you.

Inhale to imagine your breath traveling up

your spine and extending through the crown

of your head. Exhale to press your navel

toward your spine, externally rotate your right

shoulder, and lift through the heart. Inhale back

to center. Repeat Poses 2 and 3 on other side.


Facing Dog Pose) From Tabletop, curl your

toes under and press through all four corners of

both palms to lift your hips, coming into Down

Dog. Press through your heels, internally rotate

your thighs, and press your heart toward your

legs. Practice expanding your chest with every

inhalation, drinking in, and with every exhala-

tion, pouring out as the body stretches.

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13. Balasana (Child’s Pose) Exhale to Table-

top; open your knees the width of your mat.

Bring your big toes together and slowly exhale,

reaching your hips toward your heels and

ankles as you fold forward and extend your

arms alongside your hips. As you inhale, allow

your rib cage to expand. As you exhale, soften

through the heart and ground through the

hips. After a minute, inhale to a seated pose.


Pose) Lower to your back. Bend your knees,

placing your feet under them. Press into your

feet and inhale to lift the hips and open the

heart. Interlace your fingers, pressing your

hands down. Inhale, expanding through the

ribs; exhale. If your knees splay, squeeze a

block between your thighs. Exhale, release

your hands, and lower down.

15. Savasana (Corpse Pose) Lie comfort-

ably on your mat, turning the palms open.

Press the back of your head into the ground

as you deeply inhale and focus on drinking in

breath. On an exhalation, close your eyes and

place your intention on pouring out, or offering

unconditional love. If you prefer, use a folded

blanket under your torso and head.



Pose) Come back to Down Dog and inhale to

extend your right leg back, keeping the quadri-

ceps engaged and pressing through the heel of

your right foot. Ground through your left foot,

pressing into the left big-toe mound. Allow the

shoulders and hips to remain level, without

opening the body to the right.

11. Wild Thing Open your hips, stacking the

right hip over the left. Bend your right knee and

eventually place the ball of your right foot on

the ground behind you, turning your hips and

chest toward the ceiling. Keep pressing through

all four corners of the left palm and extend the

right arm alongside your right ear. Inhale back

to Three-Legged Down Dog, and exhale to

Down Dog.


Pivot your back heel and plant your left foot

at a 30-degree angle. Inhale to lift your torso

and cartwheel your arms open, bringing them

parallel to the ground. Rotate your shoulders,

extending through your fingertips. Breathe

as you expand through your rib cage. Exhale

as you bring your right thigh parallel to the

ground. Repeat Poses 7 to 12 on the other side.



Pose) From Down Dog, inhale to extend your

right leg back, keeping the quadriceps engaged

and pressing through the heel of your right

foot. Ground through your left foot, pressing

into the big-toe mound. Allow the shoulders

and hips to remain level, without opening the

body to the right.


right foot forward between your hands,

stacking your right knee over your right ankle.

Engage your inner thighs, curl the left toes

under, press into the big-toe mound of your

left foot, and lift onto your fingertips. As you

inhale and drink in, roll your shoulders back

and open your heart. As you exhale and pour

out, surrender deeply into the hip stretch.

9. Pigeon Pose Come to Down Dog, then

bring your right foot forward, resting the shin

as close to perpendicular to the front of your

mat as possible. Activate your right toes and

square both hips and shoulders as you lift onto

fingertips. Inhale to roll your shoulders back as

you puff your chest. Exhale to surrender and

fold as your heart pours out toward the earth.


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Good for: Adjusting your mood


Intention: Bliss

Refl ection: The sensations that

remain after your practice are the real yoga.

“Master your breath, let the self be in bliss,

contemplate on the sublime within you,”

said Tirumalai Krishnamacharya, father of

modern yoga.

Additional benefi ts: Activates your

core; opens your chest; brings a feeling of

spaciousness

Find Your Bliss Often, we think of ourselves as having just a front and

back—but our sides play an important role, too. This

sidebending practice will leave you content, if not elated.

AS YOU PRACTICE Root through your legs to better align muscles through-

out your body and access your core, which connects and supports other

musculature. In each pose, extend your front body and use your breath

to expand the side ribs (the way helium expands a balloon), sensing the

effect on your diaphragm, internal organs, ribs, and connective tissues.

Sequence by Tias Little; model: Matt Champoux

1. Preparatory Sidebend Interlock your fin-

gers behind your head. Slide your left elbow

toward the wall behind you as you pivot your

right elbow toward your hip. Keep your elbows

on the floor, and push out through your left

heel. Alternate right and left six times, breath-

ing deeply.

4. Sukhasana (Easy Pose), variation

Slowly sit up, cross your legs, and place your

feet under your knees. Fold forward, and

lengthen over your right knee. Aim your breath

along the left flank and buttock. Hold for two

minutes, then switch sides.

2. Supta Garudasana (Reclining Eagle

Pose), variation Cross your left knee over

your right leg then lower both knees left as you

inhale, letting gravity provide traction. Looking

right, return upright on an exhale. Repeat six

times; after doing three, rotate your head right.

Switch sides.


Facing Dog Pose) Come up, and step back

into Down Dog. Set your feet as wide as your

mat. Lengthen your spine forward, while draw-

ing back your legs. Stretch your torso’s two

sides congruently. Hold for two minutes.

3. Balasana (Child’s Pose), variation Come

to your knees, set them hip-width apart, and

lengthen forward. Sweep your trunk over your

right knee, shifting your belly right. Remain

stable in your pelvis to get a deeper side-body

stretch. Hold for two minutes; switch sides.

6. Parsva Tadasana (Sidebending Moun-

tain Pose) Step forward and stand up.

Squeeze a block between your inner thighs,

and with your arms raised, catch your left wrist

and sidebend right. Hold for one minute;

switch sides.

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7. Parighasana (Gate Pose) Kneel on the

floor. Stack your left hip over your left knee,

extending your right leg to the side. Reach your

left arm up and to the right, spinning your ribs

upward and stretching and elongating your

waist. Hold for one minute; switch sides.


Forward Bend), variation Angle your feet

inward; fold forward. Center yourself, then

swing to your right and hold your right ankle;

pull to sidebend your left trunk. Hold for two

minutes; switch sides.

13. Parivrtta Janu Sirsasana (Revolved

Head-of-the-Knee Pose) Draw your left foot

to your inner thigh, and press your right thigh

down. Sidebend as in the previous pose. Raise

your navel, spiral your trunk, and expand and

broaden your abdomen. Hold for one minute;

switch sides.


gle Pose) Spread your feet three to four feet

apart, then turn your right foot out and your left

foot in. Rock your pelvis toward your back leg,

and draw the left side of your waist away from

the pelvis. Extend your arms as pictured. Hold

for one minute; switch sides.

11. Janu Sirsasana (Head-of-the-Knee Pose)

Sit down and draw your left heel to your groin.

Push your right heel forward. Clasp your right

foot with your left hand and draw your right

ribs back, left ribs forward. Feel the twist deep

inside. Hold for two minutes; switch sides.

14. Parivrtta Paschimottanasana (Revolved

Seated Forward Bend) With legs straight in

front of you, push out through both heels, and

press your thighbones down. Latch your right

elbow outside your left shin, grab your feet,

twist, and elongate your left side. Hold for one

minute; switch sides.

9. Utthita Parsvakonasana (Extended Side

Angle Pose) Set your feet four to six inches

wider than Triangle. Place a block inside your

right foot, sidebend to your right, and rest your

hand on the block. Spiral your trunk toward the

sky. Hold for one minute; switch sides.

12. Parsva Upavistha Konasana (Sidebend-

ing Wide-Angle Seated Forward Bend)

Sit up and spread your legs, pressing both

thighbones down. Sidebend, and latch your

right hand to the inside of your right foot;

extend your left arm. Revolve your trunk

skyward. Hold for one minute; switch sides.


Pose) Raise your hips and prop up your

sacrum with a block. Keep your thighs and

inner feet parallel; lengthen the tailbone. Set

your arms to the side, palms up. Elongate your

torso and relax your internal organs. Hold for

three to five minutes. To close, rest in Savasana.


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Level: Intermediate

Good for: Finding inner calm

Props needed: Optional blanket

for seated poses

Intention: Love

Refl ection: Learn to love what life

brings. “Love is the strongest medicine,”

said Neem Karoli Baba, Hindu mystic.

Additional benefi ts: Relaxes

neck tension; opens shoulders;

strengthens quads

Let Go of StressWith this sequence, you’ll redirect any tense energy as you

relax the neck, shoulders, and hips.

AS YOU PRACTICE Set an intention at the beginning of your practice—

something you want to create for yourself or something you want to let go of.

Keep your awareness on your breath, taking long, smooth, even inhalations

and exhalations. When your practice gets challenging, think kind and loving

thoughts about yourself to stay calm.

Sequence and modeling by Bibi McGill

1. Padmasana (Lotus Pose) Sit in Lotus or

another comfortable position with your eyes

closed. Root through your sitting bones and

lengthen your spine. Place your left hand on

your heart, to calm your nerves and send heal-

ing energy to your endocrine system. Place

your right hand about three inches below your

belly button, ring finger above the end of the

vagus nerve, which starts in the brain and

helps control heart rate and breath.

4. Gomukhasana (Cow Face Pose) Bend

both legs, stacking your right knee on top of

your left. Flex both feet and keep them close

to your hips, with your sit bones grounding

down. Clasp your hands at the center of your

back; if you can’t reach, use a strap or grab

your clothes. Keep the back of the neck and

spine long. Repeat on the other side.

6. Ardha Chandrasana (Half Moon Pose),

variation Exhale and slide the left hand down

the left leg. Press into the right foot and bring

the right arm up and over to the left. Breathe

into the right side body. Keep the heart directed

toward the heavens. Inhale and come back to

center with both arms up. Repeat on the other

side, then come to Tadasana.

2. Spinal Warm-Up Interlace your fingers

above your head, pointing the index fingers

upward. Inhale and lengthen the spine. Exhale

and round the back, pressing your palms away

from you as you bring your arms level with

your shoulders and your chin to your chest.

Return to the beginning; repeat this warm-up

five times.

5. Urdhva Hastasana (Upward Salute)

Come to standing, balls of the feet together,

heels slightly separated. If you are tight in the

hips, bring your feet hip-distance apart. Inhale

as you bring your palms to touch above your

head. Lift the heart, draw the shoulders away

from your ears and the navel in toward your

spine, and lengthen the tailbone.

3. Neck Stretches Sit tall, keeping your eyes

closed, and release your right ear toward your

right shoulder. Ground down through your left

palm. If it does not cause strain, gently bring

your right hand to the left side of your head for

a little more stretch. Slowly release to a neutral

position and repeat on the other side.

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Pose) Inhale to lengthen the spine; exhale to

twist to the right, hooking the left elbow out-

side the right knee. Press palms together at the

heart center. To keep knees even, shift the left

hip back. Inhale back to center and repeat on

the left side.

12. Vrksasana (Tree Pose), with Lotus

Mudra From standing, shift your weight into

your left leg. Bring the right foot into the left hip

crease or left ankle, calf, or upper inner thigh,

avoiding the knee. Stand tall, drawing the navel

in toward your spine. Find a drishti, or gazing

point, in front of you. Set your hands in Lotus

Mudra at the heart center, then bring above

your head. Switch sides.


Inhale into Urdhva Hastasana; exhale as you

swan-dive forward with a long spine. Let the

head be heavy; bend the knees as needed.

For a deeper stretch, grab the ankles, forearms

behind calves. To come out, bend your knees

and roll up one vertebra at a time.


gle Pose) From Tadasana, step your left foot

back four feet, lining up your front and back

heels. Bring hands to hips, squared to the front

of your mat. Inhale and raise your left arm by

your left ear. Reach forward, finding length in

your spine. Press into your feet; place your left

hand to the inside or outside of your right foot.

Raise your right arm and gaze. Inhale to unwind

and come up. Repeat on the other side.

13. Navasana (Boat Pose) Come to a seated

position. Balance your weight on your sitting

bones and, with knees bent, bring your calves

parallel to the floor or extend legs straight.

Keep your heart open and the back of your

neck and spine long. Draw your shoulders back

and extend both arms forward with your palms

facing up. Point your toes or flex through the

heels, and breathe.

8. Utkatasana (Chair Pose) Stand with your

feet together, then inhale, drop the hips, and

bend your knees. Bring the arms above your

head. Squeeze the ankles, knees, and thighs

together. Lift the chest, bringing the backs

of your shoulders against an imaginary wall

behind you. Maintain an even breath.

11. Vasisthasana (Side Plank Pose) Come

into Plank Pose. Bring your left hand under-

neath your face and begin to shift your weight

into that hand, stacking your right side on top

of your left side. Reach your right arm up, open-

ing the chest. Bring the inner edges of your feet

together and lift the hips, keeping the spine

long. To modify, bend the right leg and place

the sole of the right foot on the ground in front

of you. Repeat on the other side.


Bend) Extend your legs in front of you, with

the feet touching. Flex the feet, pushing out

through the heels. Inhale and bring the arms

above the head. Exhale and maintain the

length in your spine as you slowly reach for

your knees, shins, ankles, or beyond the feet,

keeping the navel drawn in toward the spine.

With each inhalation, create length; with each

exhalation, fold deeper from the hip crease.

15. Padmasana (Lotus Pose) Come into full

Lotus Pose with the left leg on top. Inhale as

you lengthen the spine and draw the shoulders

away from the ears.


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Level: Intermediate

Good for: Discovering yourself


Intention: Innocence

Refl ection: Make your practice playful

and childlike. See what it feels like to prac-

tice with no expectations.

Additional benefi ts: Extends the

front of the spine; opens the chest and

hips; stimulates the thyroid

Have a Little FunLighten your heart and build self-awareness and

self-confidence with this backbending sequence.

AS YOU PRACTICE First, establish the basic form of your backbend: Widen the

inner thighs and pelvic bones as you root your tailbone down to keep your

lower back spacious and prevent compression as you arch up and back. As you

move through the sequence, pause at the beginning of each pose to feel your

breath and to settle into the foundation of the pose. Hold each pose for five

breaths, moving your breath into the back of your body.

Sequence by Sianna Sherman; model: Dana Greenbaum Schachter

1. Adho Mukha Svanasana (Downward-Facing Dog Pose) After sev-

eral rounds of Cat-Cow Pose, come onto all fours, with your wrist creases

parallel to the front of the mat. Claw the ground with your fingers so that

the muscles on the underside of the forearms tone and lift. Breathe into

your back, feeling it broaden with every inhalation. On an exhalation,

release your heart toward the ground, softening between your shoulder

blades without collapsing in your lower back or armpits. With strong arms

and a soft heart, lift your hips and straighten your legs for five breaths.

2. Eka Pada Adho Mukha Svanasana (One-Legged Downward-

Facing Dog), variation On an inhalation, lift your left leg toward the sky.

Bend your left knee and turn your hips so your kneecap points to the left.

Stay here for five breaths. Then straighten your leg and rotate the thigh so

that the kneecap faces the ground. On an exhalation, lower the foot to the

floor and do the other side before returning to Downward-Facing Dog.

3. Parsvakonasana (Side Angle Pose) From Downward Dog, step or

hop forward into Uttanasana (Standing Forward Bend), and inhale as you

come up to Tadasana (Mountain Pose). From there stand sideways on

your mat in a wide stance with your feet parallel. Turn your right foot out

and your left foot in. Bend your right knee and place your right arm on

your thigh or bring the fingertips to the floor or a block outside your right

foot. Press the top of your left thighbone back and scoop the right buttock

under, as you open your torso to the left. Extend your left arm alongside

your ear and stay for five breaths. On an inhalation come up to standing,

and then repeat on the other side.

4. Virabhadrasana I (Warrior Pose I), variation Return to your

wide stance. Turn your right foot out and your left foot in until your pelvis

squares toward the front foot. On an exhalation, slide the left hand down

your back leg as you curl your torso into a backbend. Rest your left hand

on your hamstring or upper calf as you continue to bend back, extending

the right arm alongside your ear. After five breaths, inhale and bring your

torso upright. Exhale as you switch sides.

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5. Natarajasana (Lord of the Dance Pose), variation From your wide

stance, walk or jump your feet together to stand in Tadasana. Bend your left

knee, bringing the heel in toward your left buttock. Take hold of the inside

of your foot with your left hand and raise your right arm up alongside your

ear. Square your hips toward the front of your mat, and on an exhalation,

tip your torso slightly forward as you stretch the left leg back and up. Stay

here for five breaths before releasing the left leg. Do both sides.

6. Pigeon Pose Come into Downward-Facing Dog. Bring the right knee

forward between your hands, rotate it out to the side, and place the outer

leg on the floor. Lower the left leg to the ground. Square your hips toward

the front of your mat, and on an inhalation, isometrically draw the knees

toward each other. You’ll feel your muscles engage. On an exhalation, fold

forward and rest your forehead on the floor. After five deep breaths, inhale

to come up and move through Downward Dog to the other side.

7. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose),

variation Come back to Pigeon Pose with the right leg forward. Bend the

left knee, and take hold of the foot with your left hand, keeping the right

hand on the floor. If possible, spin your hand over the top of the foot so

the fingers face forward. Lift the left side of your chest as you bend the left

elbow to bring the foot in toward the outer left hip. If you can balance, rest

your right hand on your right thigh. Stay for five breaths. Step back into

Downward-Facing Dog before doing the second side.

8. Dhanurasana (Bow Pose) Lie on your stomach. Bend both knees,

flex your feet, and hold on to your outer ankles. Keeping the thighbones

parallel to each other, press the ankles back and root your tailbone toward

the floor. On a deep inhalation, lift your head, torso, and legs to come into

Dhanurasana for five breaths.

9. Eka Hasta Ustrasana (One-Handed Camel Pose) Kneel with your

hands on your hips and lift through your chest. On an exhalation, curl into

your upper back as you simultaneously lift your right arm alongside your

ear and take your left hand to your left heel. Reach back as far as you com-

fortably can. Stay for five breaths. On an inhalation, bring your torso back

to upright. Sit on your heels, then repeat this side before moving on to the

second side. End with Savasana.


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Level: Intermediate

Good for: Gaining a new perspective

Props needed: Two blankets, one

block, one strap, one chair, one additional

sticky mat

Intention: Embodiment

Refl ection: Explore resistance with

love and gentleness. “Move your joints

every day. You have to find your own

tricks. Bury your mind deep in your heart,

and watch the body move by itself,” says

yoga master Dharma Mittra.

Additional benefi ts: Opens and

strengthens the shoulders; relieves mild

depression; alleviates insomnia; stimulates

the thyroid gland

Find Calm Amid ChallengeNo doubt about it: Shoulderstand is intimidating.This

sequence will help you master the pose, which will help

soothe an agitated mind and energize a tired one.

AS YOU PRACTICE The reason so many of us find Supported Shoulderstand

uncomfortable is that we aren’t actually doing a Shoulderstand—we’re doing

a “backstand.” By taking your shoulders through internal and external rotation,

extension, and flexion in the sequence, you’ll expand the front of the chest and

loosen up the shoulders, creating the opening in the armpits that’s needed to

stand on the top of the shoulders. “When you can get up onto the shoulders,”

teacher Richard Rosen says, “the pose is almost effortless.”

Sequence by Richard Rosen; model: Vickie Russell Bell

1. Supported Chest Opener Begin to open

the armpits as you lie over a block placed hori-

zontally on the mat at its lowest height and

directly below your shoulder blades. Bend your

knees, feet flat on the floor, and support your

head on a thickly folded blanket. Reach your

arms up and gently rock side to side, widen-

ing the shoulder blades. Hold each elbow and

reach your arms overhead, keeping your lower

front ribs dropped down as you straighten your

legs. Stay two to three minutes.

2. Dolphin Pose To initiate the external rota-

tion of your upper arms, come into Dolphin

Pose. Roll onto your knees and take your fore-

arms to the floor. Hold a block between your

palms, thumbs pointing up. Lift your knees

off the floor, keeping them slightly bent. With

your shoulders directly above the elbows,

press your inner wrists firmly down, and then

lift and widen the chest and shoulders, sending

your chest back toward your thighs. Press your

thighs back, straighten your knees, and exter-

nally rotate your arms by lifting your inner arms

up and around toward your outer arms. Stay

for one minute and then release your knees

to the floor.

3. Virasana (Hero Pose) with

Gomukhasana (Cow Face Pose) Sit down

with your knees together and your feet outside

your hips. If your sitting bones do not release

to the floor, place a block horizontally beneath

both sitting bones. Enjoy the increased range

of motion you find as you stretch your left arm

out to the side, palm facing back; take your

arm behind you, forearm parallel to your waist.

Slide the forearm up your back; reach up and

over with your right hand and hook your fin-

gers, or use a strap if you can’t reach. Hold

for one minute; release and switch sides.

As your chest expands and your breath fl ow increases in this sequence, you’ll lift up with buoyancy and ease, able to

more fully enjoy the sweet shift of perspective that comes from going upside down.

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4. Garudasana (Eagle Pose) arms Still in

Virasana, stretch your arms out in front of you,

palms down. Move your shoulder blades apart

from each other. Place the right elbow on top

of the left, bend the elbows, pass the right

hand in front of the left, and press the palms

together. Lift the elbows slightly. Hold for one

minute; then repeat on the second side.

7. Salamba Setu Bandha Sarvangasana

(Supported Bridge Pose) Use this supported

variation of Bridge Pose to continue opening

your chest. Lie on your back with your knees

bent. Place your arms out to the sides, 12 to

18 inches from your torso, palms up. Lift your

lower torso off the floor, and rest your sacrum

and tailbone on a block. Start with the block at

the lowest height, adjusting it to a higher posi-

tion if your lower back is free from compres-

sion. Stay for two to three minutes.

5. Purvottanasana (Upward Plank Pose),

variation Sit on the front edge of a folding

chair. Wrap your hands around the back edge

of the seat, thumbs pointing out to the sides,

and straighten your arms. Lift your buttocks

and step your feet forward, taking the torso and

thighs into one diagonal line. Keeping the chin

slightly tucked, widen your shoulder blades

across your back and feel expansion through

the chest. Hold for one minute.


Shoulderstand) Stack at least three blankets

with a folded sticky mat on top. Lie down, rest-

ing your head on the floor, and your elbows

and upper arms on the sticky mat. Lift your

legs up and over into Halasana (Plow Pose).

Externally rotate the upper arms by lifting your

inner arms up and around toward your outer

arms, and shift the tops of your shoulders

toward your sacrum. Take your hands to your

back, working them closer to your shoulders.

Lift your torso and feet up, and press the tops

of the shoulders and the outer elbows down.

Hold for two to three minutes; release into

Halasana, and then to lying down. Gradually

increase your hold to five minutes over several

weeks of regular practice.

6. Shoulder Stretch, with chair Sit on the

chair, hands wrapped around the back edge of

the seat, as above. Slide your buttocks forward

and slowly drop down to a cross-legged posi-

tion on the floor. Sit up on a block if the stretch

in your shoulders is too intense. Lift the front

of your torso and externally rotate the upper

arms. Hold for one minute; lean forward to

release your arms.

9. Matsyasana (Fish Pose) Feel the ultimate

freedom in your shoulders, neck, and chest

in this counterpose to Shoulderstand. Lie on

your back, knees bent; slide your hands, palms

down, below your buttocks. Press the forearms

into the floor, lift your head and chest, and

release the crown of your head onto the floor

or, if it doesn’t reach, onto a folded blanket.

To go deeper, straighten your legs one at a

time. Stay for 30 to 60 seconds; lift your head

and chest, and release. To close, lie in Savasana

for a minimum of five minutes.


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Level: Beginner

Good for: Animating yourself

Props needed: None

Intention: Satya (truthfulness)

Refl ection: Move from your heart,

with honesty. Truthfulness keeps your

practice real and undistorted.

Additional benefi ts: Mobilizes the

spine; tones the leg muscles; stretches

the jaw and throat

Sequence by Yogi Bhajan; model: Suze Q

Feel Unstoppable This energizing Kundalini sequence will help you

get in touch with your body for maximum health.

AS YOU PRACTICE Don’t eat for at least two hours before you practice this

sequence, and warm yourself up with a few stretches. Then as you do the

poses, chant Ong namo guru dev namo. That translates to “I open myself

to the Divine Creativity of the Universe. To the Subtle Transparent Teacher

within and without, I bow.” Chanting this mantra is like tuning the radio

to a certain wavelength, turning on the channel to Infinity. It extends

your mind from the daily earthly life to timelessness.

1. Reclined Twist, variation Lying on your back, bend your right knee

and bring it across your body to the left side. Raise your right arm alongside

your ear. Your shoulders remain on the floor. Stretch to the left side and

then to the right, 21 times on each side.

3. Single-Leg Lift, with Arm Still lying on your back, lift your arms and

legs up to 90 degrees and then lower them and raise them again rapidly

for two minutes.

2. Single-Leg Lift Still lying on your back, lift your left leg to 90 degrees

and lower it while lifting your right leg to 90 degrees. Continue alternate leg

lifts for 1½ minutes.

4. Quad Stretch Lying on your stomach, reach back and grab your right

ankle and pull the leg down to touch your right buttock. Then release the

right ankle and grab the left ankle and stretch it down to touch the left

buttock. Continue, moving quickly and alternating legs for one minute.

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5. Dhanurasana (Bow Pose) Still lying on your stomach, grab both

ankles and come up into Bow Pose. Roll on your stomach back and forth

like a hobbyhorse, extend your tongue out of your mouth, and do the

breath of fire for 1½ minutes. (To do breath of fire, pump the breath in and

out through your nose. Your navel center will move in as you exhale and

out as you inhale. Start slowly, and gradually increase to 60 breaths per

minute. Keep your face and shoulders relaxed.)

7. Bhujangasana (Cobra Pose) Come into Cobra Pose and begin moving

up and down from Cobra Pose to lying on the floor and back up into Cobra

Pose. Stick your tongue all the way out and breathe through your mouth.

Do 54 Cobra lifts.

9. Scissors Crisscross Lie back and, with your legs six inches off the

ground, crisscross your arms and legs back and forth for two minutes.

6. Matsyasana (Fish Pose), variation Roll quickly onto your back and

begin flopping your body all around and up and down for two minutes.

8. Apanasana (Knees-to-Chest Pose), variation Lying on your back,

bend your knees and hug them to your chest. Put your nose between your

knees and rock forward and back on your spine for two minutes.

10. Setu Bandha Sarvangasana (Half Wheel Pose) Lying on your

back, come into Half Wheel Pose by grabbing your ankles and arching your

spine, resting your shoulders and head on the floor. Hold for 6½ minutes.

Listen to relaxing, meditative music. Then turn on your belly and relax for

eight minutes.


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Level: Intermediate

Good for: Boosting your self-worth


Intention: Courage

Refl ection: Say silently to yourself,

“I have inner strength, determination,

and endurance.”

Additional benefi ts: Develops

strong triceps and shoulders, as well

as a rock-solid core

Set a Goal—and Meet It To master the Pickup-Jumpback, you need upper-body,

hip-flexor, and core strength—but also bravery and

a firm belief in yourself.

AS YOU PRACTICE You need patience and persistence for this sequence, Alexan-

dria Crow says, so it’s important to move slowly. “You have to move at half the

pace that you want to. You also have to resist the urge to let go of muscle con-

trol and crash onto the floor. When you control the very last second of every

one of these poses, you start to dive into the unique strength it takes to do the

pickup-jumpback.” Once you get a taste of this yoga move, you’ll feel stronger

and lighter in all of your arm balances.

Sequence and modeling by Alexandria Crow

1. Plank Pose Come to Plank Pose, shoulders directly over wrists. Press

your hands firmly down into the mat and hug your outer arms in toward

each other. Press the part of your spine between your shoulder blades

slightly up toward the ceiling. At the same time, pull your breastbone for-

ward to keep your collarbones wide. Bring your navel in toward your spine

so that your lower back is supported. Stay here for 10 breaths. Exhale and

press back to Adho Mukha Svanasana (Downward-Facing Dog Pose).

3. Chaturanga Dandasana (Four-Limbed Staff Pose), pushup varia-

tion Inhale to Plank Pose. Keep your collarbones and shoulder blades

wide. Press your hands down as you hug your outer arms in. Draw your

navel toward your spine to support your lower back. Keeping your body

in a straight line, exhale and bend your elbows 90 degrees. Gaze slightly

forward, keeping your neck long. Inhale, and press back to Plank; then

exhale as you press back to Down Dog. Repeat five to eight times, ending

in Downward-Facing Dog Pose.

2. Knee-to-Nose in Plank Inhale and shift back to Plank Pose. On your

next inhale, pick your left foot up off the mat. Exhale, and round your spine

as you draw your knee in toward your chest. Keep your hips low and in

line with the rest of your body. Round your upper spine toward the ceil-

ing as much as possible. Bring your left thigh close to your chest and your

left heel close to your sitting bone. Repeat on the other side and then press

back to Down Dog.

4. Paripurna Navasana (Full Boat Pose) Hop to a seated position.

Bend your knees, and place your feet on the floor. Sit up tall on your sitting

bones and lift your chest. Grab the backs of your thighs and shift the weight

back just enough that your feet lift off the floor. Then straighten your legs,

spread your toes wide, and reach your arms forward. Stay for five breaths

and repeat five times, resting in a seated position between repetitions.

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5. Ardha Navasana (Half Boat Pose) Inhale and return to Navasana. As

you exhale, lower your legs and chest toward the floor to Ardha Navasana.

Keep your shoulders up off the floor, your belly engaged, knees straight.

Reach through your toes. Inhale, and, leading with your chest, come back

up to Navasana. Repeat this sequence five times. Then turn over and step

back to Downward-Facing Dog.

6. Lolasana (Pendant Pose) Lower onto your shins with your knees

touching. Place a block alongside each leg, halfway between your knees

and toes. Press your palms firmly into the blocks and straighten your

elbows. Round your back, pull your navel toward your spine, and bring

your thighs up to your chest. Keep your hips low, knees together and

tops of your feet on the floor. Pick up your right foot and bring your right

heel as close to your sitting bone as possible. Hold for five breaths and

switch legs. Repeat the pose once, trying to pick up both feet, even if

for a moment. Remove the blocks and press back to Downward Dog.

7. Dandasana (Staff Pose), variation Hop to a seated position and

come into Dandasana. Place your hands slightly in front of your hips, fin-

gers spread wide, palms pressing down firmly, and elbows straight. Press

your hands down so much that your sitting bones lift off the mat. Round

your back slightly, pressing your hands down even more, and pull your

navel back toward your spine. With your legs straight, pick up your right

foot for three breaths. Set it down and repeat on the left side. Repeat again,

this time trying to lift both feet off the mat simultaneously.

8. Utpluthih, variation Sit in Dandasana with blocks next to your hips.

Cross your shinbones and pull your thighs toward your chest. Press your

hands down into the blocks, straighten your elbows, and lift your hips and

feet off the floor. Take five breaths and then rest. Repeat two more times.

9. Pickup-Jumpback, on blocks Set yourself up again with shins crossed,

thighs glued to your chest, heels pulled to your sitting bones. Press your

palms into the blocks and lift your hips and feet off the floor, rounding your

spine. Once airborne, stay in this compact shape—it’s the key to the pose.

Begin bending your elbows as you did in Chaturanga; once your feet have

cleared the ground and your elbows are bent to 90 degrees, broaden your

chest and trust yourself. In a quick but controlled motion, straighten your legs

and shoot them back, hip-distance apart, landing in Chaturanga. Inhale to

Upward-Facing Dog; exhale and press back to Downward Dog.

To Finish From Down Dog, come to Sukhasana (Easy Pose). Reconnect with

your natural, unmodified breath. Then recline into Savasana for five minutes.



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Level: Intermediate

Good for: Helping you find your own

true north

Props needed: None

Intention: Focus

Refl ection: You are training your mind

in “one-pointed attention,” with the sur-

prising result of happiness. “Yoga aims for

complete awareness in everything you do,”

said B.K.S. Iyengar, founder of the Iyengar

Yoga style.

Additional benefi ts: Releases ten-

sion in the wrists and forearms; strength-

ens your core; stretches your hamstrings

Cultivate Poise and Grace These balancing poses leave you feeling centered, calm,

and ready to conquer the world.

AS YOU PRACTICE Rather than bearing your weight in your wrists, think

of lifting out of the wrists and drawing energy up through the arch of the

hand. When you stretch the hamstrings, draw the thighbones up and

into the hip joints to isolate the stretch in the belly of the muscles.

Sequence by Ame Wren; model: Stacie Overby

1. Cat-Cow Pose, variation Come onto all

fours with fingers pointing backward. Inhale,

lift your gaze and sitting bones to the ceiling.

Exhale and round your spine, bringing your

gaze to the navel. Repeat five times.


tion Pivot to the outer edge of the right foot.

Step the left foot in front of the right knee. Press

through the right hand and left foot to lift the

hips; extend the left arm. Return to Plank and

do the other side.

4. Malasana (Garland Pose), Wide Yogi

Squat Twist variation Step feet forward out-

side your hands. Lower your hips. Press your

right upper arm into the inside of your right

leg. Walk the right fingertips past the right toes.

Reach the left hand up. Return to center and do

the other side.


Facing Dog Pose) Turn your hands so that

your fingers point forward. Tuck the toes.

Inhale, and lift your sitting bones up and back.

Exhale, and lengthen the sides of your torso.


variation Step the feet together and roll for-

ward. Soften your knees to relax the ham-

strings; rest your chest on your thighs.

5. Plank Pose Bend your knees, place your

palms flat, and step back into Plank Pose. Lift

the sides of the waist to engage your core.

Lengthen through the spine, reaching the

crown of the head forward and extending your

heels back.

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15. Balasana (Child’s Pose) Roll down out

of Salabhasana. Press up to all fours. Draw

knees together and sink hips back. Lower

your forehead to the mat and rest arms at

sides, palms-up to release wrists.


Release your hands to the floor. Step the left

foot halfway forward and pivot the left heel

down. Straighten your right leg and fold for-

ward. Bring your palms to the floor, fingers

pointing back. Repeat steps 8 and 9 on the

other side.

12. Plank Pose Inhale and lift up onto your fin-

gertips as you reach the heart toward the front

of your mat. Exhale and place your palms next

to your feet. Step back into Plank.


Facing Dog Pose) Bring the left arm down,

palm flat, and step both feet back into Down-

ward Dog. Lift your sitting bones. Press thumbs

and index fingers down. Roll the outer arms

toward ears.


Step your feet together and continue folding

forward. Spread your weight between the heel,

ball, and sides of feet. Release the crown of

your head toward the floor. After five breaths,

roll up to standing.

13. Vasisthasana (Side Plank Pose) Pivot

onto your outer right foot. Draw your left knee

in and clasp your left big toe; lift and extend

your left leg. (If the full pose is inaccessible,

repeat Pose 6.) Return to Plank; do other side.

8. Alasana (High Lunge) Step your right foot

forward. Inhaling, lift your torso up and reach

your arms overhead. Firm the lower belly and

reach your tailbone to the floor. Bend your

right knee to 90 degrees. Reach through the

back leg.

11. Utthita Hasta Padangusthasana

(Extended Hand-to-Big-Toe Pose) Hug

your right knee to your chest and rotate it to

the right. Clasp the right big toe with your

right hand and extend the leg. Gaze to the left.

Return to center, release your leg, and do the

other side.

14. Salabhasana (Locust Pose) Return to

Plank and lie on your belly. Interlace your fin-

gers behind your back. Inhale, drawing your

navel in. Exhale, and engage your hamstrings

to lift legs. Lift your upper chest.


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Level: Intermediate

Good for: Cultivating discipline and

building endurance

Props needed: Two optional blocks

Intention: Offering

Refl ection: Give your practice to your

highest good. “I don’t stretch my body as

an object. I do yoga from the Self towards

the body, not the other way around,” said

B.K.S. Iyengar, yoga teacher and founder of

the Iyengar Yoga style.


the legs; lengthens the front spine

Grow Your PowerWith this sequence, the goal is to repeat poses and hold

them for long periods to help build your inner resolve .

AS YOU PRACTICE Some poses might be difficult to hold, but you can

repeat them to build tenacity. Aim to hold these poses, especially the three

Warrior Poses, for 20 seconds or as long as you can. Over time, increase

your hold times to build endurance. When you want to come out of a pose,

see if you can stay with the discomfort a few more seconds. There are

psychological benefits to challenging yourself to do something you’ve

never done before.

Sequence by Patricia Walden; model: David Sirgany

1. Urdhva Hastasana in Tadasana (Upward

Salute in Mountain Pose) Standing in

Tadasana, raise your arms in front of you

so they are parallel with the floor. Hug your

upper arms toward each other and release

your shoulder blades down. Exhale as you

raise your arms over your head, lengthen

through the fingertips, and lift the sides of

the chest. Hold for 30 seconds.

3. Utkatasana (Chair Pose) Walk your feet

toward your hands and bend your legs so

that your thighs are parallel to the floor. Sweep

your arms up toward the sky, lifting your torso

and coming into Utkatasana. Press the tops

of your shins toward the back of the room,

keeping your weight on your heels. Hold for

20 to 60 seconds. On an inhalation, come

back to Tadasana.


Facing Dog Pose) On an exhalation, bend for-

ward, placing your hands on the ground a little

wider than shoulder-width apart. If your hands

don’t touch the mat, bend your knees. Step

one leg back at a time into Downward-Facing

Dog. Lengthen the spine away from your arms

and lengthen your heels toward the floor. Hold

for one minute.

“Muscular action is the most direct expression of willpower in our body,” says Walden. “These poses engage muscular action

and strength. From that you develop confi dence.”

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5. Virabhadrasana I (Warrior Pose I) Lower

your arms by your sides and rotate your torso

to the right. On an inhalation, raise your arms

up to the sky and come into Virabhadrasana I.

Raise your chin and look up, lifting your chest

from the base of your sternum. Hold for 20 to

60 seconds, then straighten the right knee and

move into the pose on your other side.


Staff Pose) Lie on your stomach with your

elbows bent and your hands on the ground

beside your ribs. Place your feet a foot apart

and tuck your toes under. Hug your elbows

into the sides of your chest and lift your head

and shoulders up. Take a deep inhalation; with

a sharp exhalation, lift your body off the floor,

hovering a few inches above the ground.

Hold for 10 to 30 seconds.

9. Ustrasana (Camel Pose) Kneel with

your hands on your waist. Draw your tailbone

down and lift the top of your chest. Arch back,

continuing to draw your tailbone down. Take

your hands to your heels and press down

through your hands to lift up through your

chest. Hold for 20 seconds. To come up, place

your hands on your hips, inhale, and lift from

your sternum.


On an inhalation, jump or step the feet roughly

four feet apart and extend the arms out to your

sides. Turn your left foot in 45 degrees and turn

your right foot out. Press the outer left heel

into the floor and lengthen all the way from

the heel to the left buttock, as you bend your

right leg to a 90-degree angle. Stretch your

arms out to the sides, moving your shoulder

blades into and down your back. Hold for 20

to 60 seconds. Switch sides.

6. Virabhadrasana III (Warrior Pose III)

After doing Warrior I on the left side, parallel

your feet and turn your right foot out, left foot

in. Lean your torso over your right leg. Keep

moving forward and let your back leg lift off the

ground. Your torso and arms should be paral-

lel with the ground. Your back kneecap points

toward the floor. Hold as long as you can.

On an exhalation, rise up and come back into

Tadasana. Step the feet wide again and do the

left side, ending in Tadasana.


Facing Dog Pose) Lower from Chaturanga

Dandasana onto the floor. On an exhalation,

press down through the palms, straighten your

arms, and lift your chest, hips, and knees. Roll

your shoulders back and rise up through the

base of your sternum. Hold for one minute.

Draw yourself back into Child’s Pose.

10. Urdhva Dhanurasana (Upward Bow Pose) Lie on your back and

bend your knees, your feet hip-width apart and close to your buttocks.

Place your palms on the mat outside your shoulders with your fingers

pointing toward your feet. Press down and, on an exhalation, raise your-

self off the floor, coming onto the crown of your head. Straighten your

arms fully to lift your head off the floor. Use a block if needed between the

thighs. Hold for 30 seconds, then come down slowly. Rest in Savasana.


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Level: Beginner

Good for: Reinforcing alignment


Intention: Mindfulness

Refl ection: Observe your thoughts

without judgment, but with your

full attention.


the ankles, arches, and quads; opens

the hips

Stand Your Ground Slow down and come home to yourself on the mat with

this sequence of simple yet effective standing poses.

AS YOU PRACTICE Set the intention of creating a firm, grounded base

from your feet up into your legs and hips. Move your legs more slowly

and deliberately than you would normally, and focus your awareness

on the details of your alignment to help draw your attention inward.

Ground into the legs to sink deeper into yourself.

Sequence by Nikki Costello; model: Laura Christensen

“The legs hold you up. They take you where you want to go,” says Costello. “When you focus on the legs, you go back to the source

of your power and strength.”

1. Tadasana (Mountain Pose) Join the inner

edges of your feet. Stand upright. Lift your toes

and move your thighs back toward your heels.

Spread your toes and expand the soles of your

feet. Inhale, and broaden your chest and col-

larbones. Exhale, and allow your attention to

reside in the firm, steady support of your legs.

2. Vrksasana (Tree Pose) Bend your right

knee and hold your ankle with your right hand.

Turn your knee to the right and place the sole

of the foot high against the inner left thigh.

Press your heel strongly into your thigh, secur-

ing the legs together. Reach your arms up

and lengthen both sides of your torso evenly.

Breathe freely. Switch sides; return to Tadasana.


gle Pose) Jump or step your feet wide apart.

Turn your right leg out and bring your left foot

slightly in. Exhale, and extend your torso to the

right, placing your right hand on the floor or on

your shinbone. Use a block if needed. Lift the

arches, ankles, knees, and thighs, and press

down through the heels. Exhale, and turn your

chest toward the ceiling. Extend your left arm

directly over the right shoulder. Stay for one

minute. Inhale to come up, then switch sides.

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4. Virabhadrasana II (Warrior Pose II) Place

your hands on your waist while keeping your

chest lifted. Turn your right leg to the right

and bring your left foot slightly in. Exhale, and

bend your right leg at a right angle. Spread the

weight evenly through both feet. Extend your

arms to shoulder height and turn your head to

look beyond your right hand. Stay for one min-

ute. Inhale to come up; switch sides.


Angle Pose) Come back into Virabhadrasana

II on the right side. Exhale, and take the right

hand to the floor or onto a block. Extend your

left arm straight up; externally rotate the left

arm and extend it over your left ear. Press your

left heel down, feeling a stretch from your left

heel to your fingertips. Stay for one minute.

Inhale to come up; switch sides.

6. Virabhadrasana I (Warrior Pose I) Place

your hands on your waist. Turn your right foot

out and bring your left foot in. Rotate the back

of your left leg from the inner thigh to the outer

thigh. Then turn the shoulders, torso, and pel-

vis to the right. Bend the right knee deeply.

Extend the arms up. Stay for one minute. Inhale

to come up; switch sides.


Take Utthita Parsvakonasana on the right side,

with your left hand on your waist. Place the

right hand on the floor or block about a foot in

front of your right leg. Shift your body forward

and lift your left leg up until it is parallel to the

floor. Straighten the right leg. Extend the left

arm up and turn the chest, waist, and head to

look up. Repeat on the other side.


Position your legs as in Virabhadrasana I but

keep the front legs straight. Inhale and lift the

sides of your torso evenly. Exhale, and extend

your torso forward until it is parallel to the floor.

Bring your fingertips to the floor on either side

of the front foot. Walk your hands forward and

take your head toward your shin. Stay for 1 min-

ute. Inhale, slowly come up, and repeat on

the left side.


Standing Forward Bend) Stand with your

legs wide apart and place your hands on

your waist. Exhale, and bend forward until

your torso is parallel to the floor. Place your

fingertips on the floor beneath your shoul-

ders. Reestablish your legs by lifting the arches,

ankles, knees, and thighs. Walk your hands

back toward your feet, press the palms to the

floor, and bend your elbows. Lower your head

to the floor or support it with a block. Stay for

two minutes. Inhale to come up.

10. Adho Mukha Svanasana (Downward-Facing Dog Pose) Bring

your feet together and come to the top of your mat. Bend forward, place

your hands on the mat, then step back, one leg at a time, into Downward

Dog. Spread your palms and feet as you lift up through your arms and legs.

Move your thighs back. Drop the heels and head toward the floor, breath-

ing evenly. Close by coming into Savasana.



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Level: Intermediate

Good for: Building arm strength


Intention: Tapas (discipline)

Refl ection: Discipline creates

the habit of right action.

Additional benefi ts: Stimulates the

flow of prana, or life force, through the

body, cleaning out your old energy and

providing new energy

Prep for Success This heat-building flow practice weaves together strong

standing poses, balancing poses, and twists to re-energize.

AS YOU PRACTICE When you move through the sequence, allow the forward

bending, backbending, and twisting movements to create a feeling of fluidity,

suppleness, and power along your spine. Work with your body at your own

pace. If your breath becomes strained or rapid, move more slowly or come

into Child’s Pose to rest.

Sequence by Baron Baptiste; model: Jeremy Simon


Facing Dog Pose) Press your hands into the

mat and lift your hips to the upper-back corner

of the room. Reach your sitting bones to the

ceiling. Root your heels toward the earth. Press

your thighs toward the wall behind you.

6. Bakasana (Crane Pose) Move your hands

back about 12 inches. Bring your feet together,

bend your knees, tilt your weight forward, and

rest your knees in your armpits as you lift your

feet. Use a block if needed, under the head.

3. Plank Pose Press down through your

hands, reach back through your heels, and

draw your belly back toward your spine for

support in this challenging pose. Stay for

two breaths.

2. Flip Dog From Down Dog, lift your right leg

and bend your knee. With control, bring your

right foot to the floor so that you flip over, land-

ing face-up. Reach your right hand toward the

wall at the front of your mat. As you inhale, flip

back over into Downward Dog.

4. Vasisthasana (Side Plank Pose) Spin

onto the outer edge of your right foot. Root

your right hand down as you reach your left

hand up. Return to Down Dog. Then repeat the

sequence from Flip Dog through Vasisthasana

on the other side.


Facing Dog Pose) After you do Vasisthasana

on the second side, return to Down Dog.

Breathe deeply, finding length and evenness

in your spine.

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15. Ardha Matsyendrasana (Half Lord of

the Fishes Pose) From Side Crane, sit on

your mat with your right knee pointing toward

the ceiling and your left foot outside your right

hip. Inhale and lengthen your spine. Then

exhale and twist. Switch sides. To finish,

rest in Savasana.


Spin your back foot down and open to Warrior

II. Create a wide base and power through your

back leg as you bend your right knee deeply.


Facing Dog Pose) Step back into Downward

Dog. Then repeat Parivrtta Parsvakonasana

through Triangle on the second side, finishing

in Downward Dog.


Facing Dog Pose) From Crane, bring your

feet down and walk your hands forward to

Down Dog.

10. Viparita Virabhadrasana (Reverse War-

rior) Tilt your arms back, bringing your left

hand to your left thigh and reaching your right

fingertips overhead. Stay deep in your lunge,

your right knee stacked over your right ankle.

13. Utkatasana (Chair Pose) Jump to the

head of your mat, feet together. Bend your

knees deeply, as though you were reaching

for a chair at the back of your mat. Reach your

arms forward and up, abdominals pulling in

toward your spine.


Side Angle Pose), variation Step your right

foot forward into a lunge. Twist your left elbow

outside your right knee, hands together. Inhale;

exhale and rotate your chest toward the sky.

11. Utthita Trikonasana (Extended Triangle

Pose) Straighten your right leg. Reach your

right arm forward and rest your right hand on

the ground or a block. Reach your left fingertips

up. Keep both sides of your torso long as you

turn your heart to the ceiling.

14. Parsva Bakasana (Side Crane Pose)

From Chair, twist to the right, bring your hands

to the floor, bend your elbows, and rest your

right knee on your left elbow. Shift your weight

forward to balance. Use a block if needed.

Come back to Chair; do other side.

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Yoga Journal uses all of

its expert resources to

create an invigorating,

educating and stimulating

yoga experience – that is

why it is “LIVE!”

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Florida atendee

Live HealthyWHETHER YOU WANT TO RELIEVE AN ACHY

BACK, OPEN UP TIGHT HIPS, OR POWER UP YOUR

LEGS, ARMS, OR CORE, THE 14 SEQUENCES IN

THIS SECTION WILL HELP YOU FEEL YOUR

BEST FROM HEAD TO TOE.

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Level: Intermediate

Good for: Boosting respiratory health

Props needed: Two blankets, one

bolster, one block, and one chair

Intention: Practice

Refl ection: Move and breathe

every day. Consciously thank yourself

for choosing yoga. “Do your practice and

all is coming,” said Sri K. Pattabhi Jois,

Indian yoga teacher.

Additional benefi ts: Opens up the

shoulders and chest; lengthens the ham-

strings and hip flexors

Breathe Easy Do you suffer from bad allergies or stuffy sinuses? Open up

your airways with this therapeutic Iyengar Yoga sequence.

AS YOU PRACTICE In all of these poses, your shoulder blades should move

away from your head and forward toward your chest. When the proper

shoulder-blade action falls into place, you will feel a sense of spaciousness

and relaxation in the neck and shoulders, which will encourage the sinuses

to open. Once that happens, you can focus on draining the sinuses with

inverted poses. Even in those poses, though, it’s important to keep your

shoulder blades engaged while your face stays soft.

Sequence and modeling by Marla Apt

1. Balasana (Child’s Pose) Sit on your heels

with your knees apart and your big toes touch-

ing. Extend your arms forward and rest your

head on the floor. If your head does not reach

the floor with ease, put a blanket or two under-

neath your forehead for support. Lengthen the

buttocks back while extending the chest and

ribs forward. Keep your neck soft and your

shoulders away from the ears.


Facing Dog Pose) With your hands and knees

on the floor, place a block underneath your

chest. Straighten your legs and lift into Down-

ward-Facing Dog. Let your neck release down

so that your head can rest on the support.

If your head doesn’t reach the block, place a

bolster or several folded blankets underneath it.


Separate your feet wider than hip-width apart

and bend forward. Place the crown of your

head on a support (try a block or even a chair).

Hold your ankles with your hands and separate

your elbows. Even though your head is rest-

ing on the prop, keep your weight in your feet.

Your neck should feel long, your chest broad.

“In these poses, you really have to look for that feeling of calm and softness, despite the fact that you are working,” says Apt.

“While the upper back and shoulder blades work, the head, neck, throat, and eyes should remain relaxed.”

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6. Salamba Sirsasana (Supported Head-

stand) If this pose is new, do not attempt

it without the supervision of an experienced

teacher; it is not for beginners or those with

neck injuries. Try it at a wall if you cannot bal-

ance in the middle of the room. Place your fore-

arms on the floor, with your elbows directly

underneath your shoulders, and then inter-

lock your fingers. Place your head on the floor

between your hands. Straighten your legs and

walk your feet closer to your head. Gently lift

your legs up into Headstand. Keep the shoul-

ders lifted while you come down, then rest

your head on the floor for a minute in Balasana.

LIVE HEALTHY

4. Supta Virasana (Reclining Hero Pose)

Sit in Virasana (Hero Pose). Lie back on a bol-

ster. If your knees splay apart or hurt, use more

support under your back. If your head tilts

backward, place a blanket underneath it. Extend

your arms overhead and clasp your elbows

with your hands.

7. Chatush Padasana (Four-Footed Pose)

Place three blankets on a mat and lie over the

blankets with your shoulders in line with their

top edges. With your feet hip-width apart, bend

your knees and clasp your ankles with your

hands, place and hold a belt around the ankles,

or grasp the sides of your mat. Press your heels

into the floor, lift your pelvis up toward the ceil-

ing, and roll the outer edges of your shoulders

down into the floor. Lift the upper back away

from the floor and open the chest.

5. Dwi Pada Viparita Dandasana (Two-

Legged Inverted Staff Pose) Sit backward

on a folding chair, with your legs threaded

through the opening above the chair seat.

Lie back, placing your upper back on the edge

of the chair seat. Extend your legs and place

your heels on a block. Pull on the chair with

your arms to open your chest. Rest the crown

of your head on a prop, keeping your neck

relaxed. Bend your knees and lift your torso

up to come out of the pose.


Shoulderstand) Place a chair with a rolled

blanket or a bolster behind your blankets.

Then lie back on the blankets and lift your torso

and legs up toward the ceiling directly above

your shoulders. With your elbows bent, cra-

dle your upper back (near the shoulder blades)

with your hands; don’t let your elbows splay

too much. Relax the neck and throat and look

at your chest as you walk your hands farther

down your back toward the floor.

9. Halasana (Plow Pose) From Salamba

Sarvangasana, take your legs overhead and rest

your thighs on a support. Relax your arms by

the sides of your head. Keep your throat pas-

sive and your eyes, temples, and cheeks soft.

To close the practice, rest in Savasana.


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Level: Intermediate

Good for: Promoting spinal health

Props needed: None

Intention: Santosha (contentment)

Refl ection: Observe being neutral,

a perfect balance that is not pulled

between extremes. “Reduce your wants

and lead a happy and contented life,”

says Sri Dharma Mittra, yoga teacher.

Additional benefi ts: Lubricates

your joints; stimulates your glands

Turn Back the ClockTo maintain a feeling of youth, try this practice of forward

bends, backbends, and twists, which will help you stay agile.

AS YOU PRACTICE Begin and end the sequence by chanting Om, and keep the

sound of it going mentally with each pose. Warm up your spine by moving it

forward, backward, sideways, and into twists, synching your breath with

the movement.

Sequence by Sri Dharma Mittra; model: Yogi Varuna

4. Kapyasana (Monkey Pose), varia-

tion Bend your left knee and lower your right

foot and knee to the floor, coming into a Low

Lunge. Exhale to release your hands. Reach

your left hand between your shoulder blades,

palm facing out. Raise your right arm overhead,

then reach down and hook your left fingers

with your right, pressing the back of your head

against your right arm. Gaze up.

2. Tadasana (Mountain Pose), varia-

tion) Interlace your fingers behind your back.

Squeeze your buttocks, shoulder blades, and

forearms together. Push your pelvis and hands

away from each other, and bring your chin

toward your chest. Inhale to come back to

Tadasana, but keep your fingers interlaced.


Side Angle Pose), variation Release your

arms and bring them parallel to the ground.

Move your left foot in so your left shin, left

thigh, right thigh, and the floor create a square.

Place your right upper arm against your outer

left thigh. Push your palms together and twist

from the base of the spine through the crown

of the head. Look up. Exhale to release the twist.

3. Pattan Vrksasana (Toppling Tree Pose)

Bend forward until your belly nearly touches

your left thigh. Then slowly raise your right

leg, both arms, and your head. Point your right

toes, gaze at the ground about four feet ahead

of the left toes, and concentrate on finding

stillness.

6. Utthan Pristhasana (Lizard Pose)

Move your left foot forward, keeping your

lower left leg perpendicular to the floor. Bring

your forearms to the floor inside your left foot

and let the left thigh relax. If you are more flex-

ible, you can take your elbows wider and bring

your chest and chin to the ground. The top

of your right thigh should face the ground.

Gaze forward while you hold the pose.

1. Tadasana (Mountain Pose); Hasta

Prasarita Tadasana (Wide-Legged Raised-

Arm Mountain Pose) Build heat with jump-

ing jacks. Starting in Mountain Pose, inhale to

swing your arms up and clap your palms over-

head while jumping your feet out wide. Exhale

to move back to Mountain Pose. Continue,

breathing just through your nose.

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Facing Dog Pose) Tuck your right toes under

and move your left foot back into Chaturanga

Dandasana (Four-Limbed Staff Pose). Then

press your hands into the ground as you back-

bend into Upward-Facing Dog. Your thighs

should be close to the floor, but your legs

shouldn’t touch it. Gaze straight ahead.

12. Ustrasana (Camel Pose) Kneel, tuck your

toes under, and bring your hands to your lower

back. Arch your back and grab your ankles.

Lift your chest and push your arms toward

each other. Drop your head back. After hold-

ing, straighten up and bring your hands to your

lower back. Place the tops of your feet on the

ground, sit back on your heels, and bow for-

ward into Child’s Pose.


Facing Dog Pose) On an exhalation, take

your hips up and move the top of your head

near or onto the floor. Your feet should be

three to five inches apart, with the heels down.

Keep pushing your shoulder region down

toward the ground. (In Dharma Yoga, this pose

is used to open the chest and shoulders.)

10. Vyaghrasana (Tiger Pose) Roll onto your

stomach and come to Tabletop. Tuck your toes

under and raise your left leg as high as it will go

with the toes pointed, simultaneously looking

up as far as you can. After holding, lower your

left leg and head back down so you are gaz-

ing ahead. Repeat with your right leg. Untuck

your toes, bring your feet close together, sit

on your heels, and lower your forehead to the

ground. Rest in Child’s Pose for two to three

long breaths.

13. Halasana (Plow Pose) Lie on your back.

Stretch your arms on the ground, alongside

your head, with your palms facing up. In one

long, fluid motion, raise your legs together off

the floor, then your back, until your toes or the

tops of your feet rest on the floor beyond your

head and arms. Rest in the pose. After hold-

ing, bring your arms back alongside your hips,

palms facing down. Raise your legs and slowly

roll out, returning legs to the ground.


Pose) From your back, bend your knees and

place your feet on the ground, heels near your

seat. Bring your hands to the floor by your ears,

fingers facing your feet. Press into your finger-

tips and raise your pelvis. Place the top of your

head on the ground. Inhale to come all the

way up, pushing your feet down to get your

arms perpendicular to the floor. To release,

slowly lower down and bring your knees to

your chest.


Bring your gaze between your hands. Exhale

to jump or step your feet between your hands.

Remain here with your chest and thighs

together. If possible, press your forehead

against your shins to feel a stretch along your-

spine. After holding, bring your palms together

and raise your torso and arms to vertical and

then into a standing backbend. Inhale and

return to a vertical position, bringing your arms

to your sides in Mountain Pose.

14. Bharadvajasana (Bharadvaja’s Twist)

Sit, extending your legs in front of you. Bend

your left leg so the heel is near your seat. Bend

your right knee and bring the outside of your

right foot onto the top of your upper left thigh,

close to your lower belly. Reach your right arm

back and around while twisting to the right.

Hold the right foot if possible. Place your left

hand on or under your right knee. Switch sides.

15. Savasana (Corpse Pose) Lie on your

back. Imagine that during every exhalation,

your entire body is getting very heavy and all of

the flesh is rapidly sinking into the floor. Now

leave the body by itself and visualize a beautiful

blue-and-red sunset. Finally, enter the Temple of

the Soul in the heart region, touching boundless

consciousness. (In Dharma Yoga, this is the area

to the right of your heart.) Come out very slowly

and take a few simple stretches that feel good.


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Level: Intermediate

Good for: Nurturing intestinal health


Intention: Purity

Refl ection: Practicing with a clean

body and a tidy environment brings sau-

cha, or purity, to the mind. Nourish your

body with clean foods after your practice.


the arms; opens the hips; increases range

of motion in the spine

Cleanse Your System Revolve from the ground up with a twisting practice that

supports digestion and brings you into the present.

AS YOU PRACTICE Begin all of the twists with an inhalation. Then on an

exhalation, take each twist a little deeper. Inhale and rise tall, imagining

that the breath puffs up small balloons between the vertebrae. Keep those

balloons filled as you exhale and continue to revolve around the spine once

more. Also, learn to hug in the muscles around the spine to initiate the twists,

allowing the larger back muscles to soften and thus avoiding tension in the

neck and shoulders.

Sequence and modeling by Claire Missingham

1. Balasana (Child’s Pose) From Downward-

Facing Dog, come to your knees, fold forward,

arms extended in front, and then relax with the

center of your brow on the earth. Take a few

breaths to center yourself before moving on.


Pose) Bend your knees, and hook your left

elbow onto the outside of your right knee.

Keeping your pelvis neutral and knees and feet

square, sit low, and twist deeply from your

belly toward the right.

2. Parivrtta Adho Mukha Svanasana

(Revolved Downward-Facing Dog Pose)

Step back into a shorter Downward-Facing Dog

Pose, and bring your right hand to hold your

outer left ankle. Twist to the left. Allow your

head to hang, and gaze under your left arm.

Return to center to change sides.

5. Parsva Bakasana (Side Crane Pose)

Place hands on the floor. Tuck knees onto your

upper right arm, feet together. Come forward

to begin to lift your seat. Keep toes on mat, or

lift feet up completely. Use a block if needed.

Come down into a squat, feet touching and

hands on the floor.

3. Tadasana (Mountain Pose) Come back

to center, and walk your feet to your hands.

Slowly rise to standing, hands at the chest in

Anjali Mudra (Salutation Seal). Stand equally

on both legs, and feel the length in your spine.

6. Tadasana (Mountain Pose) Slowly extend

your knees, raise your sitting bones, and come

up to stand with hands at your heart. Repeat

poses 4 to 6 on the other side.

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From Tadasana, raise your arms overhead, and

then fold forward over your legs. Place your

hands on your shins or on the floor.

10. Parivrtta Prasarita Padottanasana

(Revolved Wide-Legged Standing Forward

Bend) Come up slightly to center your right

palm below your nose. Rest your left hand on

your sacrum, and then extend your left arm

skyward. Twist from your belly, keeping your

pelvis neutral. Then switch sides.


the Fishes Pose) Bend your left knee, and

place your left foot outside your right hip. Place

your right foot outside your left knee. Inhale,

and reach your left hand up. Exhale, and twist to

the right. Untwist, and repeat on the other side.

8. Parivrtta Malasana (Revolved Garland

Pose) Separate your feet hip-distance apart,

bend your knees, and come down to a deep

squat. Bring your right arm between your legs,

and place your palm on the mat to the right of

your foot. Open your left arm to the sky. Then

repeat poses 7 and 8 on other side

11. Parsvottanasana (Intense Side

Stretch) Untwist, bring your feet together,

and stand up. Take a step to the left, and face

your right leg. Turn your left foot in 25 degrees.

Draw your right hip back, and fold over your

right leg, hands on either side of your foot.

Stand up, and repeat on the other side.


Extend your legs in front. Bring your fingertips

behind, facing your seat. Adductors squeeze,

and inner ankles touch. Inhale, raise your pel-

vis, extend your arms down, point your toes,

and lift up into a backbend.


Standing Forward Bend) From squatting,

stand up. Take a big step out to the right, feet

parallel. Fold forward with straight legs. Place

hands shoulder-width apart on the mat. Let the

top of your head drop to the floor, if possible;

use a block if needed.

12. Ankle-to-Knee Pose, variation Sit, bend

your knees, and place your feet on the mat.

Externally rotate your right leg, and stack your

right ankle on top of your left knee. Place hands

behind you. Then come out of the pose, and

switch legs before extending your legs in front.


Bend) Come down to sit with legs extended.

Flex your feet, inhale, and lift your heart.

Exhale, lengthen your spine, and fold forward.

Grab your big toes, or place your hands on

your shins. End in Savasana.


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Level: Beginner

Good for: Building overall flexibility


Intention: Vigor

Refl ection: “Yoga is the art and

science of living,” said Indra Devi, mother

of Western yoga.

Additional benefi ts: Energizes

the spine

Sequence by Baron Baptiste; model: Tom Lee

Open Up Tight HipsHip-opening practices needn’t be passive. This standing

sequence will also keep your legs and belly strong.

AS YOU PRACTICE Try not to overstretch your muscles or relax into your joints

in these poses. Imagine you are hugging muscle to bone. Actively engage your

muscles while you create conscious, intentional release.


Facing Dog Pose) In Downward-Facing Dog,

see that your hands are shoulder-distance apart

and press them into the mat. Sink your heels

toward the ground and tilt your tailbone toward

the sky.

6. Virabhadrasana III (Warrior Pose III),

with Eagle arms Wrap your right arm under

your left, bring your weight into your front leg,

and come into Warrior III. Draw your arms for-

ward and press your right foot back.

2. Virabhadrasana I (Warrior Pose I) Step

your right foot forward into a lunge. Turn your

back heel to the floor, pressing the back edge

of your foot into the mat. Squeeze the mus-

cles of your back thigh toward the bone as you

reach your arms overhead and lift your chest.

4. Garudasana (Eagle Pose) Swing your

right arm under your left, crossing at the

elbows. Bend your knees and cross your

right leg over your left, wrapping your right

foot behind the left calf. Hold for five breaths;

unwind and float your right foot back into a

High Lunge.


Open into Warrior II. Stack your front knee on

top of the ankle and activate your back leg.

Exhale and transition into Down Dog. Do the

left side of Warrior I and II; step back into Down

Dog, then step to the top of your mat and

come to standing.

5. High Lunge, variation Bend your left knee

deeply until your front thigh is parallel to the

floor. Press strongly through your back heel.

Draw the pit of your belly in and up.

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15. Adho Mukha Svanasana Turn your toes

under and lift your hips up and back to Down

Dog. Jump forward. Return to standing and

repeat poses 5 through 9 on the left side. To

end, rest in Savasana.

9. Parivrtta Ardha Chandrasana (Revolved

Half Moon Pose) Square your hips toward

the floor and place your right hand on a block

or on the floor. Extend your left arm up. Inhale,

lengthen, and then twist your torso to the left.

Repeat poses 5 to 10 on the other side.

12. Bakasana (Crow Pose) From the squat,

reach forward and place your hands on the mat

a little wider apart than shoulder width. Pull

your belly into your spine, lift your hips, and tilt

your weight forward into your hands. Press the

inner edges of your feet together and fly!


Unbind your arms, stretching your left hand to

a block or to the floor and your right fingertips

to the ceiling as you stack your top hip over the

standing leg. Look up at your right fingertips

and shine out!


With your feet hip-width apart and parallel, fold

forward. Soften your knees and hang forward.

Observe the different sensations in your right

and left hips.


Staff Pose) From Crow Pose, extend your

chest forward as you float your feet back into a

low Plank position. Take a chance—you might

have to experience a few belly flops as you step

into the possibility of growing stronger.

8. Standing Splits Realign your hips and

shoulders as in Warrior III, keeping your right

leg active as you release both hands to the

floor. Root down into your standing foot as

you reach your left leg up. Wrap your right arm

around your standing calf. Relax into the pose.

11. Malasana (Garland Pose) Open your

feet as wide as your mat and squat toward

the floor. With hands in prayer position, press

your elbows against the insides of your knees.

As your tailbone draws down toward the

ground, draw your chest and the crown of

your head up.


Facing Dog Pose) Straighten your arms

and press the tops of your feet into the floor.

Broaden your collarbones. Tilt the corners of

your mouth up into a smile. Hold this pose for

a few breaths. Be still and open up.


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Level: Beginner

Good for: Creating gracefulness


Intention: Selflessness

Refl ection: Dedicate your practice

to someone else. Karma Yoga brings the

richness of seva, or selfless service. “Who

will be the happiest person? The one

who brings happiness to others,” said

Swami Satchidananda, yoga master.


the hamstrings and glutes; lengthens the

quads and hip flexors

Sequence by Deborah Burkman; model Rachael Lincoln

Support Your Spine Open yourself up with a revitalizing sequence that

strengthens the back of your body.

AS YOU PRACTICE When you come into your backbends, pull your shoulders

down your back and draw your sternum forward to create an even arch.

You want a feeling of traction in the spine, as though it’s drawing forward

and away from the pelvis.

1. Sphinx Pose Lie on your belly with fore-

arms in front, palms down, elbows under

shoulders. Pull the shoulders down the back

as you reach the sternum forward. Press the

pubic bone to the ground. To release, bring the

hands by your sides and forehead to the mat.


Facing Dog Pose) Place your hands by the

lower rib cage. Inhale, straighten the arms, and

press downward, pulling shoulder blades down

the back and your spine and sternum forward

and up. With toes pointed, thighs and knees lift.

2. Salabhasana A (Locust Pose A) Keep

your hands by your sides, palms up, legs and

feet together. Pull your shoulders down your

back. Inhale, and lift your chest forward and up

as you raise your legs. Root your fingers and

pelvis into the ground.


Facing Dog Pose) Exhale, and lift back as the

hips reach up to the sky and the arms press for-

ward and into the floor. Have equal weight on

your hands and feet. Use your arms to lengthen

your spine as you straighten your legs.

3. Salabhasana B (Locust Pose B) Place

your hands by your lower rib cage, palms

down. Pull the shoulder blades down the back

as you reach the sternum forward and up. To

release, come down, forehead and arms rest-

ing on the floor.

6. Plank Pose Exhale, and shift your weight

forward, shoulders over wrists, heels over toes.

Engage the abdominals, and feel that your

spine keeps its natural curve. Don’t let the low

back or head sink toward the floor. Keep your

shoulder blades down the back.

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Staff Pose) Bend your elbows, hugging

them near your sides, and draw your shoul-

ders down your back. As you lower, try to keep

your body parallel to the ground. Pause for one

breath when the torso is at the height of your

elbows, and then come down to the ground.

10. Ustrasana (Camel Pose), varia-

tion Inhale, lift up off your heels, and press

your shins down as you lift the chest. Place

your hands on your hips, and press shoulders

and arms down as you lift the chest, bend back-

ward, and move your hips forward.


Pose) Place your hands on the mat next to

your ears, fingers pointed at your feet. Inhale,

and straighten your arms and legs as you lift

your back off the ground. To exit, tuck your

chin and lower down.

8. Dhanurasana (Bow Pose) Bend your

knees and reach back to grab the outside of

your ankles. Inhale, and lift your legs and chest

off the ground. Press your shins into your

hands and your pelvis into the ground while

the chest reaches forward. Release the pose,

and lie down on the mat.

11. Balasana (Child’s Pose) Come out of

Camel Pose, and sit back on your heels with

your toes pointed. Fold over your thighs as

you reach your arms in front. Rest your head

on the floor.


Abdomen Pose), variation With arms out

to the sides at shoulder height, bend your

knees with legs together. Lower the legs to

the right. Keep your shoulder blades and back

on the ground. Repeat on the left side before

coming up to sit.

9. Vajrasana (Thunderbolt Pose) Come

to hands and knees, and then sit back on your

heels with toes pointed. If needed for comfort,

use a block. Rest your hands on the tops of

your legs, and take a moment to gather your

energy for the next pose.


Pose) Lie on your back. Bend your knees,

feet directly under them. Inhale, and lift your

pelvis. Interlace your fingers under your body,

and straighten your arms toward the feet. To

exit, release down to the floor.


Bend) Extend the legs in front, feet touch-

ing. Inhale, and grasp the outside of your feet,

extending your spine. Exhale, and fold over

your legs. Stay here for 1–2 minutes before

releasing hands and sitting up. End by lying

in Savasana.


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Level: Beginner

Good for: Supporting good posture

from head to toe

Props needed: One strap, one blanket

Intention: Abundance

Refl ection: See yourself as a magical

alchemist who turns prana (life force)

into gold.


the legs

Take Care of Your BackUse these poses to align your spine and pelvis and

loosen up tension in your back, chest, and hips.

AS YOU PRACTICE Whether your back pain is acute or chronic, talk to your

doctor before you start any new exercise routine. Then approach this sequence

as a form of self-care: Go easy, soothing your nerves, mind, and body. Use

deep, fluid breaths to move from pose to pose. If you feel any strain in your

lower back, reduce your range of motion or skip the pose.

Sequence by Andrea Ferretti; model: Matt Kapinus

2. Supta Padangusthasana B (Reclining

Hand-to-Big-Toe Pose B) Return to your

right side and take both strap ends in your right

hand, extending your left arm along the floor.

Exhale to lower your right leg to the right. Try

to keep your left hip on the floor and your left

kneecap pointing up. You should feel a stretch

in your inner right thigh, but no lower-back

strain. Inhale to lift your right leg back up;

exhale to release it to the floor. Switch sides.

5. Sucirandhrasana (Eye-of-the-Needle

Pose) Bring both knees in toward your

chest, then place your right ankle on your

left thigh, above the knee. Hold your left thigh.

To increase the stretch, bring your left thigh

forward and press your right knee away from

your torso. Keep your shoulders relaxed.

Exhale to release, then switch sides. After fin-

ishing on the left, roll to one side and come

to a seated position.

3. Supta Padangusthasana C (Reclining

Hand-to-Big-Toe Pose C) Inhale to bring your

right leg back to vertical. With the strap around

the arch of your foot, bring both ends into your

left hand. Place your right thumb on your right

hip crease and draw your hip down slightly so

that you maintain length and space in the lower

back. Exhale to draw your leg left across your

body; inhale to bring your leg back to vertical.

Release the strap and switch legs.

6. Marjaryasana and Bitilasana (Cat and

Cow Poses) Come onto your hands and

knees, with your shoulders over your wrists

and your hips over your knees. Inhale to gently

drop your lower belly and lift your sitting bones

and sternum, or chest; then exhale to round

your back and gaze toward your navel. The aim

is to gently stretch and increase circulation to

the back muscles. Do five slow rounds.

1. Supta Padangusthasana A (Reclin-

ing Hand-to-Big-Toe Pose A) Lie on your

back, sliding a hand under your lower back

to make sure there is a gentle curve. Place a

strap around the arch of your right foot. Exhale

to straighten your right leg, bringing your leg

as high as possible to feel a gentle hamstring

stretch. Flex your feet. Exhale to release; switch

sides. Stay here for four breaths.

4. Ardha Apanasana (Half Knees-to-Chest

Pose) Lie on your back. On an exhalation,

draw your right knee toward your chest and

hold your right shin with both hands. In this

and the following four poses, do not press your

lower back to the floor; instead, maintain a nat-

ural lumbar curve. Slowly inhale to release your

right leg back to the floor, then exhale to draw

in the left knee; inhale to release. Repeat, alter-

nating right and left, four more times.

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8. Salabhasana (Locust Pose) Lower to your

belly with your arms resting along your sides.

Lengthen your tailbone toward your heels by

pulling your navel back, then inhale to lift your

arms, legs, and head off the floor, thumbs

pointing down and toes reaching for the wall

behind you. Squeeze your inner thighs toward

each other, to engage your inner thighs. Stay

here for four breaths, then lower down and

repeat three more times.


Pose) Lie on your back with your knees bent,

feet on the floor. With your tailbone reaching

toward your heels, inhale to press into your feet

and lift your pelvis and back off the floor. Inter-

lace your fingers, pressing your shoulders into

the floor as you lift your heart. Hug your inner

thighs together, but keep your knees over your

heels. Take five breaths.


Angle Pose) Return to High Lunge, right foot

forward. Place your left heel on the floor; turn

your pelvis left and reach your arms out into

Warrior II. Place your right forearm on your right

thigh. Reach your left arm along your ear and

gaze forward; do not fold forward. Feel a stretch

along your left side and pull your navel back,

feeling your tailbone lengthen toward your

heels. Exhale back to High Lunge; switch sides.

9. Eka Pada Rajakapotasana (One-Legged

King Pigeon Pose) Come back to your hands

and knees. Bring your right knee behind your

right wrist, sliding your right foot to the left

and your left leg back. If needed, place a folded

blanket under your right hip. Press your fin-

gertips into the ground alongside your hips,

and reach your tailbone down. Return to your

hands and knees; switch sides.

12. Anjaneyasana (Low Lunge) Come back

to hands and knees and step your right foot

forward between your hands. Tuck your back

toes and bring your hands to your front knee.

Lengthen your tailbone toward the ground and

feel a stretch along the front of your left hip

and leg, and in your lower abdomen. Breathe.

Exhale and bring your hands down, then move

through hands and knees and switch sides.

15. Supine Twist Draw both knees to your

chest and drop them to the right, keeping them

in line with your hips. Place your right hand on

your left knee to ground your knees; look over

your left shoulder (your left shoulder can come

up, as long as you don’t feel strain). If your

lower back feels tight, shift your hips to the left

or move your knees toward your feet. Come

back to center on an inhalation. Switch sides.

End in Savasana.


Facing Dog Pose) Tuck your toes and lift

your hips up and back. If you feel any tightness

along the backs of your legs, keep your knees

bent. Try to make your spine as long as possible

by pressing into the pads of the palms, reach-

ing through your arms, and lengthening the

sides of your body. Keep your ears in line with

your upper arms and gaze at your upper thighs.

10. Marichyasana III Sit with your legs

extended in front of you. Bend your right knee

and place the sole of the right foot on the floor

next to your inner left thigh. Inhale to gently

twist to the right to release muscles along the

right side of your spine. Press your right fin-

gertips into the ground behind you to stay tall.

Hold your outer right leg with your left hand.

Exhale to release and switch sides.

13. Alanasana (High Lunge) Come back to

a lunge on your right side, but straighten your

left leg to intensify the stretch along your left

hip and torso. Put your hands on your hips;

try to keep your right knee over the right ankle

and your right quadriceps parallel to the floor

as you extend through your back heel. Inhale

to lift your sternum and lengthen your spine.

To come out of the pose, exhale to Low Lunge.

Repeat on the left side.

LIVE HEALTHY


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Level: Intermediate

Good for: Stoking your inner fire

Props needed: One strap

Intention: Warmth

Refl ection: Feel the power of creating

heat from the inside out.


the hip flexors and quadriceps; increases

arm and shoulder mobility and strength

Power Up Your CoreWith this sequence, take a playful approach to building

strength and flexibility in your middle, both front and back.

AS YOU PRACTICE When you reach the last four poses, tuck your abdominals

up and in toward your spine. Yoga students are often instructed to lengthen the

spine, but here move your sacrum away from your lumbar spine and “tuck”

inward as you round or curl. One easy way to do it is to visualize wrapping

yourself around a beachball.

Sequence by John Schumacher; model: David Nelson

1. Tadasana (Mountain Pose) Stand with the

inner edges of your feet touching each other.

Spread the balls of your feet, press your heels

firmly into the floor, and lengthen your inner

ankles upward. Draw your tailbone down and

forward into the pelvis and move your groins

back. Reach toward the floor with your arms.

Stay for one minute.

2. Utkatasana (Chair Pose) From Tadasana,

lift your arms overhead. Bend your knees so

your thighs are as parallel to the floor as pos-

sible. Keep your heels heavy and continue to

move your tailbone down and forward. Lift

your abdomen and chest away from the inner

groins and reach up through your arms. Stay

for 30 to 60 seconds.

3. Urdhva Prasarita Padasana (Leg Lifts)

Lie on your back with your knees bent and your

feet on the floor. Stretch your arms overhead

and place the backs of your hands on the floor.

Raise your knees to your chest and stretch

your legs perpendicular to the ceiling (90

degrees). Press the sides of your waist toward

the floor. Lower your legs halfway to the floor

(45 degrees) while moving your tailbone away

from your lower back and pressing your low

back into the floor. Hold for three breaths, then

raise your legs back to 90 degrees. Keep the

sides of your waist down to avoid back strain.

Repeat 3 to 10 times. As you get stronger, you

can lower the legs from 45 degrees all the way

to just above the floor.

“Kids will try to stand on their heads, laugh, and have fun—not get mad—and try again,” says Schumacher, who advises

infusing challenging practices with a spirit of playfulness.

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Abdomen Pose) Lying on your back,

stretch your arms out to your sides, palms up.

Bend your knees and lift them to your chest.

Keep shoulder blades on the floor and knees

together. Tilt your knees to the right. When you

feel your left waist begin to lift, revolve your

abdomen back to the left and lower your left

waist toward the floor. Go as far to the right

as you can, revolving the abdomen to the left.

Stay for 30 to 60 seconds. Come to center

and change sides. Repeat three times.

7. Ardha Navasana (Half Boat Pose)

Sit in Dandasana and interlock your fingers

behind your head. Tilt your pelvis back, lower

your sacrum halfway to the floor, and move

your tailbone toward your heels. Lift your

side ribs and move your sternum toward your

feet. Your spine will flex in this pose. Hold for

30 seconds. Keeping your legs straight, lift

your feet to chest level, keeping your lower

back slightly rounded.

10. Bakasana (Crane Pose) Come into a squat. Lift your heels, lean

forward, and bring the backs of your arms onto your shins near your knees.

Place your palms shoulder-width apart, lean farther forward, and lift your

feet off the floor. Pull your heels toward your buttocks and roll your tail-

bone toward your heels. Lift your upper back toward the ceiling and stretch

your arms. Hold for as long as you can and do a couple of repetitions.

End in Savasana.

5. Supta Padangusthasana (Reclining

Hand-to-Big-Toe Pose) Still on your back,

keep your left leg on the floor and raise your

right leg. With your right hand, catch your big

toe, or place a strap around the ball of your

foot, and stretch the leg straight up. Place your

left hand on your left thigh. Pull your straight

right leg toward your head. Slide your left hand

down your left thigh toward your knee and lift

your chest toward your right leg. Stay for one

to two minutes. Come down and change sides.

8. Lolasana (Pendant Pose) Sit in Dandasana

with hands pressed to the floor. Lift your but-

tocks, bend your right knee, and sit on your

right foot. Lean back, lift your right knee, bend

your left knee, and tuck your left calf under

your right shin with your feet as close together

as possible and toes pointed back. Lean for-

ward and lift the side of your waist toward the

ceiling. Press your palms down and lift your

legs toward your chest. Engage your core by

lifting your navel to your spine. Hold as long as

you can and repeat a few times.

6. Paripurna Navasana (Full Boat Pose) Sit

in Dandasana (Staff Pose), with your hands on

the floor by your hips. Stretch your legs straight

on the floor. Lean back and raise your straight

legs until your feet are at eye level. Balance just

behind your sitting bones and raise your arms

to shoulder level, with your palms facing each

other. Lift your chest and hold for as long as

you can (up to one minute).

9. Malasana (Garland Pose) Stand in

Tadasana. Bend your knees and squat, keeping

your feet together but separating your knees.

Lean forward and lower your waist between

your thighs. Wrap your arms around your

shins, press your upper shins into your armpits,

and grasp your ankles. Pull your head toward

your feet and roll your tailbone toward your

heels. Hold for 30 to 60 seconds.


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Tone Your AbsHate ab work? We get it—but do it anyway. This tough

workout will not only strengthen your overall practice but

make you feel ready to meet life’s challenges.

AS YOU PRACTICE Keep a few things in mind: Press the lower ribs, lower back,

and top rim of the sacrum firmly into the floor. To avoid bruising, use sufficient

padding—a blanket or a folded-over mat. Keep your feet active, relax your

neck, and breathe deeply. You might feel sore the next day, but that’s OK.

Level: Intermediate

Good for: Finding your center


one extra mat

Intention: Appreciation

Refl ection: Consciously thank

yourself for choosing yoga.

Additional benefi ts: Alleviates

back pain; aids digestion; lengthens

and strengthens the inner thighs

Sequence by Ana Forrest; model: Ann Hyde

1. Seated Sidebend Bring your feet together

in Baddha Konasana (Bound Angle Pose). Take

four breaths with each arm position. First, place

your left hand on the floor one foot from your

left hip. Inhale and stretch your right arm up

over your ear, root your right sitting bone, and

lean left. Exhale, pulling the left shoulder away

from the left ear. Inhale and stretch your right

ribs. Exhale. Relax your neck. Now, stretch your

right arm to the right until the fingertips are

one foot above the floor, and breathe for four

breaths. Bring your torso back to center and use

your left hand to gently guide your head up.


3. Abs with a Mat Roll up a mat, lie back,

and place the mat between your legs. Clasp

your hands behind your head and lift your legs.

Inhale, press your lower back into the floor, lift

your tailbone, and squeeze the mat. Exhale,

curl your head and shoulders up, lift your tail-

bone again, squeeze the mat, and pull your

belly in. Inhale and slowly lower your head and

pelvis. Beginners, do 3 to 5 times; intermedi-

ates, do 5 to 10.

2. Elbow to Knee Lie on your back and bend

your knees to 90 degrees. Clasp your hands

under your head. Inhale and lift your head and

shoulders. Hold your inhalation as you curl

your tailbone up. As you exhale, reach both

elbows toward your right knee and straighten

your left leg. At the end of your exhalation, pull

your belly in. Keep your head up as you inhale

back to center, and bend both knees. Hold

your inhalation and lift your tailbone. Exhale

and reach both elbows toward your left knee;

straighten the right leg. Beginners, do 5 repeti-

tions per side; intermediates, do 8 to 10.

“If the core is weak, abs aren’t doing their work and other parts of the body are adversely affected,” says Forrest.

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5. Frog Lifting Through Clasp your hands

behind your head. Inhale and lift your legs

so your shins are parallel to the floor. Exhale

as you separate the legs into a Frog position,

with knees bent at 90 degrees and feet flexed.

Inhale and curl your head and shoulders up.

Exhale and pull your belly in. Inhale, release

your pelvis down, keeping your head up, and

repeat. Beginners, do 3 to 5 reps; intermediates,

do 8 to 10.


Pose) Lie on your back and place your feet on

the floor, with your heels below your knees.

Keep your feet hip-distance apart. Exhale, tilt

the tailbone up, lift your pelvis, then pull the

ribs up. Inhale and lift the chest toward your

face. Exhale and press down through the feet.

Tilt the tailbone up more. Relax your neck,

face, eyes, and brain. Beginners, hold for 5 to 8

breaths; intermediates, for 10 to 15. To release,

place your upper back on the floor, then your

middle back, and finally your low back. Keep

tucking your tailbone up as you gradually

lower your spine.

6. Twisted Root Cross your left thigh over the

right; bring the left ankle under the right calf—

so your legs are in Garudasana (Eagle Pose).

Bring your feet up, thighs above the lower

belly, and bend both knees. Clasp your hands

behind your head, inhale, and curl your head

and shoulders up. Exhale, curl your tailbone,

squeeze your thighs and sitting bones toward

each other, lift your knees up, and pull your

belly in. Inhale and lower your pelvis, but keep

your head up. Repeat three times.

8. Dolphin Come onto your forearms and

knees. Inhale and broaden your upper back.

Exhale and wrap your shoulder blades toward

your armpits, activating your back, chest,

and armpit muscles. Inhale and curl your toes

under; exhale and straighten your legs. Inhale,

press your forearms into the floor, and lift

the weight of the torso out of the shoulders.

Exhale, reach your heels down toward the

floor, and relax your neck. The head should be

off the floor. Beginners, do 5 to 8 breaths; inter-

mediates, do 10 to 15. Release to Child’s Pose.

9. Agni Sari in Goddess Pose Stand with

your feet three feet apart and bend your knees.

Press the heels of your hands into the crease

of your thighs. Exhale through your mouth,

hold the breath out, and bring your chin toward

your chest. Pull your belly back from the roots

of your pelvis into Uddiyana Bandha. Relax

your belly but hold the breath. Continue: Pull

the belly in and relax it, repeating until you

must inhale. That’s one round. Beginners, do

two to three rounds; intermediates, four to six.

End in Savasana.

4. Straddle Lifting Through Clasp your

hands behind your head. Inhale and lift your

legs. Exhale and let your legs open to a wide

straddle. Inhale and lift your head and shoul-

ders. Exhale, curl your tailbone up, and pull

your belly in. Inhale and keep your head up.

Beginners, repeat the curl three to five times;

intermediates, do eight to 10. Release by bring-

ing your legs together and down.


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Level: Intermediate

Good for: Promoting upper-back health


Intention: Unity

Refl ection: Experience a heightened

awareness of your connection to all other

beings. “It is best to focus on our Oneness,

to re-emphasize what is the same about

each of us rather than dwell on what is dif-

ferent,” said the Dalai Lama.

Additional benefi ts: Relaxes

the neck

Open Yourself Up As you finish this chest-expanding, backbending sequence,

you’ll feel more receptive to all that life has to offer.

AS YOU PRACTICE First, encourage soft receptivity in the front part of your

body. Then integrate this softness with the strength of your back muscles,

and enjoy a gentle opening into deeper backbends. Move with the pulse

of your breath throughout the sequence, and when the practice progresses

to more challenging poses, engage the muscles of your back body while

retaining the receptivity of your front body.

Sequence by Annie Carpenter; model: Alika Medeiros

1. Savasana (Corpse Pose), variation Lie over a rolled blanket with the

support under the bottom of your shoulder blades. Adjust the height of the

roll to provide a soft stretch across your chest. Allow the top of your upper

arms to drop onto the earth and release your legs down onto your mat for

two to three minutes.

4. Adho Mukha Svanasana (Downward-Facing Dog Pose) From all

fours, curl your toes under and lift your hips up and back to Down Dog.

Press your thighs straight back and lengthen your lower back. Push your

hands into the floor and firm your arms. Breathe into the space between

your shoulder blades, releasing the back of your heart toward the front of

your heart for 10 breaths.

2. Ardha Navasana (Half Boat Pose), variation From supported

Savasana, extend your legs forward and ground your thighs down. Inter-

lace your hands behind your head and let your head rest into your hands.

Keep your neck relaxed, and on an exhalation, use your upper-abdominal

muscles to lift your head, neck, and upper back. On an inhalation, slowly

roll back down. Take 10 cycles, moving slowly with your breath.

3. Bidilasana-Marjareyasana (Cat-Cow Pose) Roll onto your side and

come onto all fours. On an inhalation, stretch your heart and tailbone away

from each other, lifting your head slightly. On an exhalation, round your

spine, contracting the abdominal wall, letting your head and tailbone curl

inward. Repeat slowly for 10 cycles of breath.

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10. Bhujangasana (Cobra Pose) Begin with Low Cobra: Place your

hands by your ribs and lengthen your torso forward and up. Firm your back

body in and up toward your chest to support you. Keeping both thighs

grounded, drive your hands down and, if possible, straighten your arms

into Full Cobra. Coil your spine into your chest, widening your upper back

into your cobra hood. Take eight breaths. On your last exhalation, stick

your tongue out, hissing with joy. Roll down slowly. End in Savasana.

7. Virabhadrasana I (Warrior Pose I) From Down Dog, step your right

foot forward, turning your back heel down. Keep your front knee at a right

angle and lift your torso and arms up. Create length in your lower back by

snaking your tailbone down toward the ground. Take eight breaths, step

back to Down Dog, and switch sides.

5. Bhujangasana (Cobra Pose), low variation From Down Dog, come

forward into Plank, and lie on your belly. Firm your legs and press the tops

of your feet down. Lengthen your tailbone back toward your feet. Place

your hands near your bottom ribs; inhale and coil your spine inward, lifting

your chest forward and up. On an exhalation, slowly roll down. Pulse up

and down eight times; then release and lift back to Down Dog.

8. Salamba Bhujangasana (Sphinx Pose) Lie on your belly; come up

onto your forearms, elbows under your shoulders. Reach back through

your legs to lengthen your spine forward and ground the tops of your feet.

Press your forearms down and pull them back, opening your heart. Slide

your shoulder blades down and press them in, curling the back body into

the front body for 10 breaths. To release, stretch your arms forward, bend

your elbows, and rest your head on your forearms.

6. High Lunge Step your right foot forward, keep your back heel up, and

bend your front leg to a right angle. Let your back knee bend softly and lift

your hip points up away from your thighs. Interlace your fingers behind

you and reach your shoulders back. Dig the bottoms of your shoulder

blades in and open your chest wide. Feel your heart lift and your side waist

release back for eight breaths. Step back to Down Dog and switch sides.

9. Ardha Bhekasana (Half Frog Pose) Lift back into Sphinx. Bend your

right knee, reach back with your right hand, and press your right foot down

toward the outside of your hip. Keep your foot close to your hip and, if pos-

sible, spin your right hand, wrapping your fingers over your toes. Lengthen

your tailbone back and draw your left waist back to keep your torso even.

Stay for eight slow breaths, release, and change sides. Rest your forehead

on your forearms to release.

LIVE HEALTHY


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Level: Intermediate

Good for: Supporting lung and

heart health

Props needed: One block, one strap

Intention: Spaciousness

Refl ection: Get out of your head and

into your heart. Feel the space you have

created around the front, sides, and back

of your heart.


the quadriceps, belly, and chest; increases

shoulder flexibility

Flip for ‘Wild Thing’ PoseFire up the strength in your arms, with the goal of expanding

into a final pose that evokes freedom and ecstasy.

AS YOU PRACTICE Remember that if the stability in your hands and wrists is

weak, you limit your ability to support yourself adequately and move with a full

range of motion. In addition to preparing your arms to support the weight of

your body, this sequence opens the front of your legs, hips, and torso through

backbends, providing just enough heat to encourage your chest and heart to

open in the final pose.

Sequence by Amy Ippoliti; model: Kenny Graham


Facing Dog Pose) Come onto all fours, then

lift your hips and knees and step your feet back

to open your chest and hamstrings. Lift your

armpits and lengthen your side body. Claw the

floor with your finger pads to feel tone in your

arms, which will support you in opening more

freely. From your heart, stretch down to your

hands, then fully up through your spine, and

down your legs into the feet for five breaths.


variation Walk toward your hands, feet

shoulder-width apart, and fold forward. Inter-

lace your fingers behind your back and bend

your elbows shoulder-width apart. Use grav-

ity to lengthen your armpits toward the floor.

Move the head of your arm bones and your

throat toward the back of your body as you

reach your arms overhead. Keep your elbows

bent and your legs strong. Hold for five

breaths, release your hands, and step back

to Down Dog.


Angle Pose) Step your right foot forward,

turn your left heel down, and hug your legs

in toward your midline. Extend your left arm

in front of you and up alongside your left ear.

Then turn your belly and chest up to the sky.

Keep your right hand by your right foot or on

a block, or take your right forearm to your right

thigh for more space in your torso. After five

breaths, step back to Down Dog. Repeat on

the left side.

“We have an expression in Anusara: ‘Strong arms, soft heart,’” says Ippoliti.

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4. Bhujangasana (Cobra Pose) Lie on your

stomach with your hands shoulder-width apart,

elbows bent, and hands under your shoulders.

Spread your fingers and claw your finger pads

down, energetically dragging your hands back-

ward as you lift your armpits. Pull the heads of

your arm bones up and back, and lift your head

and chest for five breaths. Move your shoulder

blades down and in toward your heart. Root

your pelvis back through your legs, and curl

up through your spine. Stay for five breaths.

Release and push back to Down Dog.

7. Dhanurasana (Bow Pose) Lie on your

stomach, rest your forehead on the floor, and

enjoy your breath. Allow the muscles on either

side of your spine to settle and expand laterally.

Keep that softness, then bend both knees and

hold on to the tops of your feet. Root your tail-

bone toward the floor, keep your thighs paral-

lel, and press your feet back. On an inhalation,

lift your head, torso, and legs up into Dha-

nurasana. Hold for five breaths, release, and

step back to Down Dog.

5. Ardha Bhekasana (Half Frog Pose)

Come back to your stomach, prop yourself

on your forearms, and melt your heart toward

the floor. Bend your right knee and reach back

with your right hand to hold your foot. If pos-

sible, pivot your right hand so that your fingers

face forward as you press your right foot down

toward your outer right hip. Scoop your tail-

bone down. To stretch even deeper, lift off your

left forearm and onto your left hand. After five

breaths, release, switch sides, and then step

back to Down Dog.

8. Vasisthasana (Side Plank Pose) Come

forward into Plank, with your shoulders stacked

above your wrists. Take your right hand slightly

ahead of your shoulder and shift your weight

onto your right hand as you turn your chest

up and stack your feet. Secure both shoulder

blades onto your back, open your torso, and lift

your left arm up. Hold for five breaths, release

your left arm down, and step back to Down

Dog. Repeat on the other side.

6. Anjaneyasana (Low Lunge), variation

Step your right foot forward into a Low Lunge,

left knee on the floor. Twist to the right, bend

your left knee, and hold the outside of your left

foot with your right hand; use a strap if needed.

To go deeper, take your left foot in toward your

outer left hip, place your left forearm on the

floor, lean back, and curl your shoulder blades

in toward your heart. Root down through your

legs and open up through your whole torso.

Stay for five breaths. Step back to Down Dog

and take the other side.

9. Wild Thing From Down Dog, come into

Vasisthasana on your right side. Step your left

foot behind you, keep your right leg straight,

and push your hips up away from the floor.

Scoop your tailbone and use your legs to keep

lifting your hips. Curl your head back, lift your

left side body, and keep your left upper arm

moving toward your shoulder socket. Extend

your left arm over your head and curve into a

rapturous backbend. Have fun. Be wild. Taste

your freedom. Then release, step back to Down

Dog, and switch sides. End in Savasana.


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Level: Intermediate

Good for: Building midback health


Intention: Flexibility

Refl ection: Let the mind mimic the

movements of the spine; visualize the

synapses creating space and connections.

Additional benefi ts: Increases

shoulder range of motion

Wring Out Your Angst Unwind your spine to clear your body and mind with

a sequence of twists and chest openers.

AS YOU PRACTICE Let the twisting action come from the upper back and ribs

as opposed to the lower back. If you feel stress in the neck, gaze downward;

you should be able to maintain your twist without turning your neck to look

up. As you twist, keep your pelvis squared to the front of the mat and your

hips level.

Sequence by Kathryn Budig; model: Stacie Overby

1. Puppy stretch Come onto hands and

knees. Keep hips over knees as you walk the

hands forward and melt the heart and chin

toward the mat, opening the throat and chest.

Don’t worry if you don’t come all the way

to the floor.

4. Makrasana (Dolphin Pose) Come up

off your heels and place your forearms paral-

lel to each other on the floor. Curl your toes

under, straighten your legs, and walk the feet

in toward the hands, keeping the shoulders

over the elbows.

2. Thread the Needle Return to all fours.

Turn the right palm up and slide it under your

left armpit. Twist to the left as you lower onto

your right shoulder. Resist the left hip back.

Press into the left hand to come up and do

the other side.

5. Parivrtta Adho Mukha Svanasana (Down-

ward-Facing Dog Pose, with a twist) Release

to all fours and lift into Downward Dog. Reach

your left hand to the right shin and twist to the

left. Hold for three breaths. Repeat on the other

side and return to Downward Dog.

3. Gomukhasana (Cow Face Pose), with

Virasana (Hero Pose) legs Return to all

fours; sit back on your heels. Place the left arm

behind the back, palm out. Raise the right arm,

bend the elbow, and clasp fingers. Release; do

the other side.

6. Utkatasana (Chair Pose), variation

Step to the front of your mat. Bend your

knees, sink your hips, and reach your arms

straight up. Hook your thumbs together and

try to pull them apart.

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7. Utkatasana (Chair Pose), with a Twist

Release the thumbs and inhale. As you exhale,

revolve your ribs to the right and drop your

left elbow to your right thigh, pressing the

palms together.

10. Wild Thing Lightly drop your right foot

to the mat. Pivot to the outer edge of your

left foot. Spin your heart to the sky. Straighten

your left leg and root down through the out-

side edge of the left foot. Place your right palm

on your heart.


Facing Dog Pose) Release the twist. Place the

palms on the floor in front, tuck the left toes

under, and step your right leg back into Down-

ward Dog. Repeat poses 5–13 on the other side.


Side Angle Pose) Look down. Step the left

leg back, landing on the ball of the foot with

feet hip-width apart. Square your hips. Twist

into the upper back by strongly pressing the

palms together.

11. Kapotasana (Pigeon Pose) Return to

Downward Dog. Bring your right knee forward

and your shin as close to parallel to the front

edge of the mat as you can. Keep the back leg

straight, toes pressing down. Square hips and

walk the torso forward.


the Fishes Pose) Step forward and sit. Place

the left foot outside the right hip and your right

foot outside the left knee. Twist to the right.

Release the twist and repeat on the other side.

9. Three-Legged Downward Dog,

variation Release hands to the floor; step back

to Downward Dog. Lift your right leg and rotate

the pelvis left, stacking your right hip over your

left. Bend your right knee.

12. Parivrtta Kapotasana (Revolved Pigeon

Pose) Keep the front leg where it is and lift

your torso. Turn your chest to the left and place

your right elbow into the sole of your right foot.

Press the palms into each other, driving the left

elbow up to the sky.

15. Baddha Konasana (Bound Angle

Pose) Release the twist. Join the soles of the

feet, knees bent. Open your feet like a book and

lift the heart as you inhale. Exhale and extend

the chest forward. End in Savasana.

LIVE HEALTHY


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Level: Intermediate

Good for: Making you feel grounded

during chaotic times

Props needed: None

Intention: Roots

Refl ection: Witness yourself sitting

quietly with your eyes closed. Visualize a

cord connecting your root chakra to the

center of the earth.

Additional benefi ts: Develops

strong arches and ankles

Power Up Your LegsThis flowing sequence of postures, which alternate between

dynamic movement and stillness, will help you feel rooted to

the earth and also connected to the sun.

AS YOU PRACTICE Throughout the sequence, imagine drawing energy in

through your feet and your crown, and feel how the earth and sun connect in

your center. Most important, be compassionate with yourself, especially during

the more intense poses.

Sequence and modeling by Elise Lorimer

“If you can learn to harness your energy and fi nd your center during dynamic poses, you can fi nd that same quiet, still place when the external

world threatens to throw you off balance,” says Lorimer.

1. Standing Sidebend Stand with your feet

hip-width apart. Anchor both feet equally into

the ground. Raise your arms overhead, turn

your left palm out, flex the left wrist, and grab

it with the right hand. Inhale and lengthen

skyward; exhale and lean to the right, gently

lengthening your left arm with your right hand.

Breathe deeply into your left side. Take three

breaths. Lift back to center and repeat on the

other side.


Facing Dog Pose) Kneeling on all fours, press

into your palms, curl your toes under, and lift

your knees, drawing your hips up and back.

Balance between grounding into the earth with

your hands and your feet, drawing awareness

in through the bones of your arms and legs.

Breathe easily and fully, releasing tension and

finding grace.

3. Virabhadrasana I (Warrior Pose), varia-

tion Step your right foot between your hands;

rotate your left foot out and place your heel on

the floor. Harness the power and stability of

your legs and core to draw the right hip back

and the left hip forward. Lift your arms by the

sides of your waist and connect to your core.

From the back shin, extend your arms forward;

gaze forward. Feel a line of energy from your

back leg through your belly, front spine, heart,

and pinkies. Maintain inner awareness and take

five breaths. Repeat on the other side.

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4. Virabhadrasana I (Warrior Pose I)

You’ll flow between poses 4 and 5 to open and

lubricate your hips. From Extended Warrior,

inhale, lift your torso, and bring your arms

up overhead.


Standing Forward Bend) Step your feet

wide apart. Interlace your fingers behind you.

Inhale and lift your chest; then exhale and fold

forward, bringing your hands over your head

toward the floor. Ground through your feet

and shinbones; release tension from your neck

and shoulders. Stay for five to 10 breaths.

5. Riding the Wave Exhale, take your hands

to the floor inside your right foot, turn to the

left side, and draw your left heel slightly in.

Keep your hands on the floor for support if

you need to. Inhale and return to Warrior I,

spinning the left heel down and dialing your

right hip back under you. Flow between War-

rior I and this position five times on each side.

Then come to Down Dog for five breaths.

8. Chest-Opening Twist From Prasarita

Padottanasana, place your hands on the floor

and turn your heels slightly in. Bend your right

knee deeply; turn your left toes up. Hover your

sitting bones above the earth and get heavy in

your coccyx. Tuck your right arm around your

right shinbone. Take your left arm behind you

and clasp your left wrist with your right hand.

(Or place the fingertips on the floor in front of

you.) Breathe. Repeat on the other side.

6. Elephant Pose From Down Dog, walk

your hands toward your feet and roll up to

standing. Bend your knees. From your core, lift

your torso. Press your palms together, place the

tips of the thumbs on your third eye, and draw

your elbows together. Your arms act as your

elephant trunk. Release your shoulder blades

down your back and lift your breastbone and

elbows. Gaze in front of you. After five breaths,

stand and lower your palms to your heart for

a few more breaths. Repeat three times.

9. Goddess Pose, with twist Stand with

your feet a little wider than your hips and turn

your feet out about 45 degrees. Gently press

your hands on the insides of your knees while

dropping your coccyx down. Extend your

spine forward, parallel to the floor. Inhale and

draw the belly toward the spine; exhale and

rotate your torso and heart to the right, left

shoulder down, broadening across your chest.

Inhale and return to center. Exhale and rotate

to the left. Connect to the ease and balance in

your body as it moves through the transitions.

Repeat 5 times.

10. Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose),

variation From Goddess, jump your feet wider, bend your right knee,

and squat on the floor with your left leg extended and left toes pointing

skyward. Lengthen your spine, hold your right ankle with your left hand,

and lift your right arm overhead. Press your right knee away from your

midline. Draw your left shoulder in front of your left leg and roll the right

side of your heart to the sky. Take five breaths; when ready, repeat on

the other side. End in Savasana.

LIVE HEALTHY


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Level: Beginner

Good for: Easing days spent at a desk

or driving


Intention: Chant Om. Draw out the

sound, using your entire exhale to com-

plete it.

Refl ection: Reflect on the soothing,

primordial, reverberating vibrations of Om.

“Mantras are passwords that transform the

mundane into the sacred,” said Deva

Premal, kirtan musician.

Additional benefi ts: Flexes and

extends the spine; opens the wrists

Strong-Arm YourselfCounteract repetitive stress with this sequence, which will

ease tension in the arms, shoulders, and wrists.

AS YOU PRACTICE Yoga teacher Daren Friesen recommends blending sthira

(steadiness) and sukha (ease) while doing the poses. If you feel unstable or

sense that you are overworking, bring your attention to your breath, gaze,

and spine. “Feel grounded and connected to the earth,” he says, “while at

the same time feeling long and tall through your spine.”

Sequence by Daren Friesen; model: Jane Dobson

1. Adho Mukha Svanasana (Downward-Facing Dog Pose) In Down-

ward-Facing Dog, set your hands shoulder-width apart, aligning them so

the middle fingers are straight and parallel to each other. Press down on

the root of the forefinger, thumb, and inner heel of each hand. Move the

weight of the pose back into your legs while contracting the quadriceps

and pressing the heels more back than down. Focus your gaze at a spot

between your shins and feel simultaneously grounded and light.

4. Garudasana (Eagle Pose), variation Sit on your shins and open your

arms wide. Cross one over the other, bend the elbows, and press your

palms together. Lift your arms up and press your hands forward to create

a deep stretch at the junction of the shoulders and upper torso. Focus on

your exhalation, releasing tension. When you’re ready, reverse the wrap of

your arms and repeat on the other side.

2. Tabletop, variation Lower your knees to the mat and rotate your

hands outward all the way until the fingers point toward the knees. Take

a deep breath and lean your hips back toward your heels, but keep your

palms on the floor. Feel how the warm sensation brings awareness to

the inner arms. If you like, play with the pose by placing the hands

closer together.

3. Sasangasana (Rabbit Pose), variation Sit on your shins in Vajrasana

(Thunderbolt Pose), then place the top of your head on the mat in front of

your knees. Interlace your fingers together behind your back, roll the shoul-

ders down the back, away from the ears, then lift your arms over your

head. Breathe deeply, then reverse the clasp of your hands and stay here

for five more breaths.

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7. Marichyasana I (Marichi’s Pose), variation Bend your left knee

and place your foot flat on the floor in front of your sitting bone. Lean for-

ward as far as you can, wrap your left arm in front of and around your left

knee, and grab your right wrist (remember this: the wrapper is the grab-

ber). Press down through both sitting bones, lift the sternum, and draw

the navel to the spine as you twist to the left. Repeat on the other side.

10. Sukhasana (Easy Pose) Sit in a cross-legged position. Cross one

wrist over the other, hands pointing down, then interlace the fingers. Take

a deep breath and roll the hands in toward you, then up and away from

your torso, as you try to straighten your arms. Keep your shoulders down,

away from your ears. Go as deep as you can without straining the arms or

the breath. Release, switch the grip, then repeat. End in Savasana.

5. Gomukhasana (Cow Face Pose) Swivel your hips to one side and

cross one leg over the other. Remember this rule: Whichever leg is over,

place the same side’s arm under. Reach the bottom arm behind you and

bend the elbow so your forearm rests along your spine. Reach the top arm

up, centering the elbow over the armpit, and bend the elbow so that your

hands meet. If your hands don’t touch, use a strap. Remember to breathe

smoothly and evenly. After five breaths, release your arms, recross your

legs, and do the other side.

8. Shoulder Opener This position internally rotates your arms and

stretches your shoulders and wrists. While sitting, bend your knees and

place your feet on the floor, wider than hip-distance apart. Press each

elbow against the inside of its respective knee. From there, bend both

elbows and fold your forearms toward your torso. Press the elbows against

your knees, and press the back of your hands against the sides of your

body. Slide the hands up to increase the challenge or down to reduce it.

To increase the stretch, squeeze your knees gently together and breathe

to release tension.

6. Purvottanasana (Upward Plank), variation Sit with your legs

stretched out in front of you. Reach your arms behind your back and place

your palms on the floor, thumbs touching and fingers pointing toward the

hips. For tight or bulky shoulders, move the hands farther apart. Simultane-

ously lift your chest and bend your elbows, making the exhalation longer

than the inhalation. Move the hands a bit wider and reverse the position by

turning them out and pressing your pinkies together. Again, lift your chest

and tuck your chin as you breathe deeply and freely.

9. Setu Bandha Sarvangasana (Bridge Pose) Lie on your back, bend

your knees, and place your feet on the ground hip-width apart. Raise your

arms above your head, and rotate them so that your palms are flat on

the floor with the pinkies on the inside, thumbs on the outside. Lift your

hips into Bridge Pose. Quietly observe the deep flow of energy and blood

through the arms and shoulders.

LIVE HEALTHY


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Level: Intermediate

Good for: Gaining confidence


Intention: Joy

Refl ection: Find joy in what you have.

Joy comes from having no desires.


the core

Get Into Balance Approach this sequence with perseverance and joy, as you

build the needed strength for a challenging arm balance.

AS YOU PRACTICE Work with poses 1 to 10 over time to develop strength

for the rest of the arm balances in the sequence, avoiding injury by keep-

ing your shoulders and elbows aligned. As you move into the penultimate

pose, Astavakrasana (Eight-Angle Pose), position your arms as you would in

Chaturanga Dandasana (Four-Limbed Staff Pose).

Sequence and modeling by Alexandria Crow

1. Virabhadrasana II (Warrior Pose II) Step

or jump your feet wide apart and come into

Warrior II on your right side. Hug your right hip

in toward the midline of your body; broaden

your collarbones. After five breaths, inhale to

come up; repeat on the other side.

4. Plank Pose Come into Plank. Press firmly

through your hands and hug your outer arms

in. See that your shoulders are over your wrists,

your navel and waist are lifting, and your body

is in one long line. Broaden your collarbones

and your shoulder blades.

2 Utthita Parsvakonasana (Extended Side

Angle Pose), variation Exhale as you bring

your right hand to the floor or a block. Sweep

your left arm behind you, holding your right

thigh. (Place the back of the hand against your

sacrum if you can’t bind.) Inhale and come up;

exhale and do the second side.


Staff Pose) From Plank, exhale, shift your

weight slightly forward, and bend your elbows

alongside your torso. Inhale back up to Plank.

Repeat eight times, making sure that you don’t

bend your elbows past 90 degrees.


Facing Dog Pose) Firmly press into your

hands, hugging your outer arms in as you

spread your shoulder blades. Press the creases

of your hips back to lengthen your spine.

6. Eka Pada Bakasana (One-Legged Crane

Pose), variation From Plank Pose, pick your

left foot off the mat, allow your hip to externally

rotate, exhale, and bring your knee toward the

outer upper arm. Stay for five breaths; come

back to Plank Pose and switch sides.

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LIVE HEALTHY

13. Dandasana Pickup From the previous

pose, plant your hands next to your hips. Keep

hugging your inner thigh toward your shoul-

der; press down, straighten your elbows, and

lift your hips and extended leg.

10. Lolasana (Pendant Pose) Lower your

knees to the floor and place a block on either

side of your hips. Plant your hands on the

blocks and hug your thighs toward your chest.

Bring one heel up to your sitting bone; lower it.

Repeat with the other heel. Then try lifting both

feet at once.


Facing Dog Pose) Come back to Down Dog,

pressing your entire palms down. Hug your

outer arms in and roll them down toward the

ground. Press your thighs back to lengthen

the spine fully.

14. Astavakrasana (Eight-Angle Pose)

Cross your right ankle over the left and

straighten your legs as much as possible.

Squeeze your left shoulder with your inner

thighs. Press your hands down and pick up

your hips. Shift your upper body into the shape

of Chaturanga. Try to repeat on the other side.

11. Dandasana (Staff Pose), variation Sit

back down and swing your legs around until

they are stretched out in front of you. Plant

your hands on the blocks, exhale, and lift your

hips, shifting them slightly back. Pick up one

heel, then the other. If you can, lift both heels

at once, and then release.

8. Anjaneyasana (Low Lunge), varia-

tion Bring your left foot forward into a Low

Lunge. Bring both forearms onto the floor.

If space allows, tuck your left shoulder under

your left knee. Hug the inner thigh toward

your shoulder; keep your chest broad. Do

both sides, coming to Down Dog in between.


Pose) Lie on your back. Press through both

feet; lift your hips. Press your outer upper arms

down. Draw your tailbone toward the backs of

your knees to lengthen your lower back. Exhale

and slowly lower down. End in Savasana.

12. Dandasana, variation From Dandasana,

bend your left knee and hold on to your left

foot. Draw the leg up and back until you can

tuck your left shoulder underneath your left

leg. Hug the inner thigh toward the shoulder

and keep your chest wide.


Facing Dog Pose) Lift your kneecaps, draw

the inner thighs back without rotating your

knees, and lengthen your legs by pressing

the center of your heels down into the mat.


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REDUCE STRESS/FEEL CALMER

Salute the Sun . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Center Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Get an Energy Boost . . . . . . . . . . . . . . . . . . . . 48

Quiet Your Busy Mind . . . . . . . . . . . . . . . . . . . 54

Restore Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

Shed the Day’s Stress . . . . . . . . . . . . . . . . . . . 58

Feel Calm and Centered . . . . . . . . . . . . . . . 60

Give Yourself a Break . . . . . . . . . . . . . . . . . . . 64

Let Go of Stress . . . . . . . . . . . . . . . . . . . . . . . . . . 70

Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72

Cultivate Poise and Grace . . . . . . . . . . . . . . 80

CLEAR YOUR HEAD & FIND FOCUS

Warm Yourself Up . . . . . . . . . . . . . . . . . . . . . . . . 28

Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50


CULTIVATE BALANCE/IMPROVE

ALIGNMENT

Set a Goal—and Meet It . . . . . . . . . . . . . . . . 78


Stand Your Ground . . . . . . . . . . . . . . . . . . . . . . 84

Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86

SUPPORT DIGESTION AND CLEANSE

Embrace the Unfamiliar . . . . . . . . . . . . . . . . . 26


Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72

Find Calm Amid Challenge . . . . . . . . . . . . 74

Turn Back the Clock . . . . . . . . . . . . . . . . . . . . . . 92

Cleanse Your System . . . . . . . . . . . . . . . . . . . 94

Wring Out Your Angst . . . . . . . . . . . . . . . . . . 110

ELEVATE YOUR MOOD/PLAY

Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46


Take Care of You, Too . . . . . . . . . . . . . . . . . . . . 66

Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72

FOCUS ON YOUR BREATH

Center Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Warm Yourself Up . . . . . . . . . . . . . . . . . . . . . . . . 28




Breathe for Joy . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

Breathe Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90

OPEN AND WARM UP YOUR HIPS


Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46


Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50

Stretch Away Stiffness . . . . . . . . . . . . . . . . . . 52





Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

Let Go of Stress . . . . . . . . . . . . . . . . . . . . . . . . . . 70

Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72


Breathe Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90


Open Up Tight Hips . . . . . . . . . . . . . . . . . . . . . 96

Support Your Spine . . . . . . . . . . . . . . . . . . . . . 98

Take Care of Your Back . . . . . . . . . . . . . . . . 100

Power Up Your Core . . . . . . . . . . . . . . . . . . . 102


Power Up Your Legs . . . . . . . . . . . . . . . . . . . . 112

EXPAND YOUR CHEST AND

HEART CENTER


Get an Energy Boost . . . . . . . . . . . . . . . . . . . . . 48


Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72

Grow Your Power . . . . . . . . . . . . . . . . . . . . . . . . . 82

Breathe Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90



Open Yourself Up . . . . . . . . . . . . . . . . . . . . . . . . 106

Flip for ‘Wild Thing’ Pose . . . . . . . . . . . . . 108


MOBILIZE YOUR SHOULDERS



Let Go of Stress . . . . . . . . . . . . . . . . . . . . . . . . . . 70



Breathe Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90


Index to SequencesYour map to all 38 beneficial home practices in this issue

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STRETCH YOUR SIDES


Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68


RESTORE AND RECHARGE

Warm Yourself Up . . . . . . . . . . . . . . . . . . . . . . . . 28

Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46





Feel Unstoppable . . . . . . . . . . . . . . . . . . . . . . . . . 76

Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86

Open Yourself Up . . . . . . . . . . . . . . . . . . . . . . . 106

SUPPORT AND STRETCH YOUR BACK

Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46











Tone Your Abs . . . . . . . . . . . . . . . . . . . . . . . . . . . 104

Open Yourself Up . . . . . . . . . . . . . . . . . . . . . . . 106


Strong-Arm Yourself . . . . . . . . . . . . . . . . . . . . 114

BOLSTER YOUR CONFIDENCE

Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72





Grow Your Power . . . . . . . . . . . . . . . . . . . . . . . . . 82

Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86

Flip for ‘Wild Thing’ Pose . . . . . . . . . . . . . 108

STRENGTHEN AND STRETCH

YOUR LEGS

Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50



Let Go of Stress . . . . . . . . . . . . . . . . . . . . . . . . . . 70




Grow Your Power . . . . . . . . . . . . . . . . . . . . . . . . . 82


Breathe Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90






Tone Your Abs . . . . . . . . . . . . . . . . . . . . . . . . . . . 104

Flip for ‘Wild Thing’ Pose . . . . . . . . . . . . 108


STRENGTHEN YOUR ARMS


Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86



Strong-Arm Yourself . . . . . . . . . . . . . . . . . . . . 114

Get Into Balance . . . . . . . . . . . . . . . . . . . . . . . . . . 116

SHAKE THINGS UP


ACTIVATE AND TONE YOUR CORE


Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50

Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68






Tone Your Abs . . . . . . . . . . . . . . . . . . . . . . . . . . . 104

Get Into Balance . . . . . . . . . . . . . . . . . . . . . . . . . . 116

“Yoga is the journey of the self through the self to the self.”

— THE BHAGAVAD GITA

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Cancer News

Know your options.Every cancer is different, as is every cancer

patient. Both traditional and integrative oncology

therapies should be customized for every treatment

plan. It’s important to work with a knowledgeable

oncology team to understand your options, how

they work, and whether they’re offered at your

treatment center.

Team work. Surgeons, doctors, clinicians and

other oncology professionals

should all be part of your care

team. It’s also helpful if all your

team members are located in

the same hospital to facilitate

collaboration and speed of care.

Having your care team all under

one roof allows you to schedule all

your appointments at one time, which

reduces wait time between appointments and

allows you to focus on your treatment.

Are you making the right choices?

TherapyCancer

What exactly is integrative care? Treatments for cancer typically consist of some

combination of surgery, chemotherapy and radiation.

The combination of these options with therapies

designed to maintain quality of life is known as an

integrative approach to cancer care.

Therapies to improve energy,

maintain the immune system,

manage fatigue and guard

against malnutrition are all

critical. The more therapeutic

choices you have, the

better you’ll be able to

customize a treatment

plan that’s right for

you. Integrative

therapies may include

nutritional counseling,

naturopathic medicine,

physical therapy,

chiropractic care,

acupuncture, mind-body

therapy, meditation and spiritual support.

The importance of nutrition.Fully eight out of ten cancer patients show symptoms

of malnutrition. This can compromise the function

of the immune system and weaken the patient.

Nutritional therapy is therefore crucial for restoring

digestive health and helping you stay strong to

maintain your prescribed cancer treatment plan.

Naturopathic medicine.Naturopathic care should also be considered —

therapies that help manage symptoms and encourage

healing. Naturopathic clinicians address a variety of

conditions associated with cancer including digestive

issues, nerve damage, respiratory conditions and

cancer-related fatigue. Your naturopathic

clinician should have extensive knowledge

of radiation therapy and chemotherapy,

plus a comprehensive understanding of

your treatment plan.

Maintains the

immune system,

which can be

compromised by

cancer treatment

Prevents

malnutrition

that could

weaken a patient

Manages fatigue

and pain that

can accompany

cancer treatment

Lessens stress,

anxiety and

depression that

can accompany

cancer diagnosis

The benefits of

Chris Urwiller, Prostate cancer patient

“My cancer care plan included

surgery, and organic

fruits and vegetables.”

CTCA® is a national network of five hospitals in the U.S. with expertise in treating

patients who are fighting complex or advanced-stage cancer, although many patients

with an early-stage diagnosis seek our expertise as well. We combine world-class

treatment with an integrative approach to care to reduce side effects and maintain

quality of life during cancer treatment. If you or someone you love has advanced-stage

or complex cancer, call 855-587-5528 or go to cancercenter.com.

Philadelphia

Chicago

Atlanta

Tulsa

Phoenix

© 2016 Rising Tide

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