the complete guide to yoga inversions: learn how to invert, float, and fly with inversions and arm

THECOMPLETEGUIDETO

YOGAINVERSIONS

LearnHowtoInvert,Float,andFlywithInversionsandArmBalances

JENNIFERDECURTINS

CONTENTS

Introduction

1FOUNDATIONALPOSES

DownDog

ThreePoint

SidePlank

Dolphin

ForwardFold

WideLegForwardFold

GarlandorHindiSquat

2STANDINGPOSES

WarriorOne

SideAngle

HalfMoon

RevolvedHalfMoon

Triangle

CrescentLunge

StandingSplits

3BALANCINGPOSES

FigureFour

Dancer

INVERTEDPOSESCrane/Crow

Headstand

Handstand

ShoulderStand

5SEATEDPOSES

SeatedPigeon

Pigeon

AbouttheAuthor

Acknowledgments

Introduction

Yogacantraceitsrootsbackthousandsofyearsandhasexperiencedanevolutionovertimeintomanydifferentlineagesandstyles.Yogaenjoysworldwidepopularityforitsnumerousphysicalandemotionalhealthbenefits.

Accordingtothe2013“YogainAmerica”studyreleasedbywell-knownyogapublicationYogaJournal,20.4millionAmericanspracticeyoga,andit’sproventobeagrowingtrend.In2008,thesamestudyyielded15.8millionparticipants.Overthecourseoffiveyears,participationinyogagrewnearly30percentintheUnitedStates.

Oneoftheappealingaspectsofyogaisthatit’saccessibletoeveryoneregardlessofageorability.Whetheryou’relookingforaslow,restorative,meditativepracticeoraphysical,challenging,fast-pacedpractice,thereisastyleofyogatomeetyourneeds.

Inatypicalyogaclass,youperformamixtureofstandingpostures,balancingpostures,backbends,inversions,twists,seatedpostures,andmore.Thiscombinationofposturesservestostrengthenandstretchyourbodywhileimprovingyourmentalstateandenhancingfocusandclarity.

Thisbookexploreshowtotakethesecommonposestouncommonplacesthroughinversions,armbalances,andadvancedvariations.

BenefitsofPracticingInversions,ArmBalances,andAdvancedAsanasInversions,armbalances,andadvancedasanasfeatureavarietyoftherapeuticbenefitsbutaresometimesconsideredbystudentstobeintimidatingandoutofreach.Thethoughtofbeingupsidedownandbalancingonthetopofyourheadinheadstand,kickinguptohandstand,orsupportingtheweightofyourbodywithonlyyourarmsincrowcanbeanoverwhelmingpropositionatfirst.

Buttheseposturesarewithinreach.Theysimplyrequireawillingnesstotry.Itmightnothappenthefirsttime,tenthtime,orhundredthtimeyouattemptthepose,butonedayitwillhappen.Embracebeingalittleuncomfortableonyour

pose,butonedayitwillhappen.Embracebeingalittleuncomfortableonyourmat.Haveasenseofhumorandplayfulness,anddon’tworryaboutwhatyoulooklikeattemptingtheposeorifyoufallorwobbletrying.

Oneofthemostamazingthingsaboutyogaisthetransformationthatoccursonthematwhenyoushowupanddedicateyourselftothepractice.Thebodyandmindbegintoopeninawaythattheyneverhavebefore.Youopentopossibility,growth,andchange.Aftermaintainingaregularpracticeforaperiodoftime,moststudentsfindthemselvesperformingposturestheyoncewerecertaintheywouldneverdo.

Throughpracticeandtrust,inversions,armbalances,andadvancedasanasarewithinreach.Masteringthemoftenbringswithitatremendousamountofconfidenceandmarksamilestoneinone’spersonalpractice.

INVERSIONS

Theterm“inversion”simplymeanshavingtheheadlowerthantheheart.Inversionshavephysical,psychological,andemotionalbenefits.

Physically,theystrengthenthearms,legs,andcoremuscleswhilealsohelpingtoimproveposturebyfocusingonmidlinestability.Goingupsidedownalsohelpsreturnbloodflowbacktotheheart,whichimprovescirculationandbloodflowtothebrain.Thisalsohelpswithtired,swollenlegsandankleswhenappliedinafeet-up-the-walltypeofscenario.

Psychologically,theseposturescanbothenergizeandheatthebodyandalsocoolandrelaxthenervoussystem,dependingonthetypeofinversion.Inversionscanhelpwithstressmanagementandinsomnia.

Emotionally,inversionshelpwithovercomingfearanddoubtandbuildingself-confidenceandbodyawareness.

ARMBALANCES

Theterm“armbalance”meansanyposethatrequiresyoutobalanceonyourarms/handswithnootherbodyparttouchingtheground.Theseposesrequireacombinationofstrengthandflexibility.

Physically,armbalancesareespeciallybeneficialforbuildingcoreandupperbodystrength.Theyareweight-bearingposesthatcanhelppreventosteoporosis.Armbalancesalsohelptoimprovebalanceandcoordination,whichareessential

Armbalancesalsohelptoimprovebalanceandcoordination,whichareessentialfunctionalmovementsforallagingadults.

Emotionally,likeinversions,armbalancesaremajorfearbustersandcanopenyouuptobelieveinyourbody’sabilityandstrength.

ADVANCEDASANAS

Theadvancedasanasinthisbookcan’tbecategorizedasarmbalancesorinversions,buttheyofferdeeperandmorechallengingvariationsoftraditionalposes.Theseasanashelpyouexploretheplayfulnatureofyourpractice.

Thisbookfeaturesacollectionofmorethan125inversions,armbalances,andadvancedasanasthatarefoundinavarietyofstylesofyogaincludingAshtanga,Bikram,power,hatha,andmore.

Thebookisbrokenintofivesections:foundationalposes,standingposes,balancingposes,invertedposes,andseatedposes.Eachsectionfeatures“gateway”posesthatarecommontoatypicalyogaclass.Thebookwillguideyouthroughprogressionsofthegatewayposeintomoreadvancedinversions,armbalances,andotherasanas.

Thegoalofthisbookistoinspirestudentstoseethepossibilitythatexistswiththeirpersonalpracticeandtoserveasaguideforteacherstoassistwithincorporatinginversions,armbalances,andadvancedasanasintotheirclassesandsequencing.

1FoundationalPoses

lmosteveryyogapracticeincludesthebasicposturesfoundinthissection:downdog,sideplank,threepoint,forwardfold,widelegforwardfold,garland,dolphin,andwheel.Althoughrelativelysimpleintheirbasicform,theseposescantakeyoutonewplacesinyourpractice.

Imaginefloatingintoahandstandfromdowndog,comingintofullwheelfromthreepoint,orfindingfireflyposefromawidelegforwardfold.Thepossibilitiesareendlesswhenyouopenyourmindandyourpracticetotheideathatthebasicsdon’thavetobeboring.

Inthissection,youwilllearnhowtoadvanceyourbasicasanawithinversions,armbalances,backbends,andmanyplacesbetween!

GATEWAYPOSE:

DOWNDOG(AdhoMukhaSvanasana)

HOWTOGETTHERE:

•Startinhighplankwithyourshouldersstackeddirectlyoveryourwrists.

•Liftyourhipsupandbackasyoucomeintoanupside-downVposition.

WHERETOENGAGE:

•Pressfirmlyintoyourpalms,groundingthemdownintothemat.Especiallyfocusonthespotbetweenyourthumbandfirstfinger.

•Keepyourarmslongandstraightandyourshouldersawayfromyourears.

•Drawyournavelinandup,andpullyourchestbacktowardyourthighs.

•Squeezethroughyourquadstosinkyourheelsdownintothemat,pressingthebackofyourthighstowardthebackoftheroom.

ANATOMYNOTES/TIPS&TRICKS:

•It’scommontowanttoshortendowndogtogetyourheelstotouchthefloor.Checkyourselfbyshiftingbackouttohighplank.Yourshouldersshouldstillstackoveryourwristswithoutyouhavingtowalkyourhandsback.

•Focusonrotatingyourupperarmsinwardtopullyourshouldersawayfromyourears.

•Focusonspiralingyourouterthighsawayfromoneanothertopreventyourfeetfromcavingin.

•Gazebackbetweenyourkneesoruptowardyournavel.

Downdog(ordownwardfacingdog)isoneofthemostbasicposesinyoga.It’sactuallyagentleinversioninitselfasyourhipsareelevatedhigherthanyourhead.Thisisaposeyou’llcomebacktothroughoutthecourseofaclass.It’sagreatcheck-inposethatallowsyoutoscanyourbodyfromheadtotoestotakeinventoryofwhatfeelstight,heavy,andinneedofstretchingandbreath.

Downdogisagreatposefortransitioningfromthetoptothebackofthemat,andit’susedineverythingfromsunsalutationstopowerflowsequences.Itservesasagatewayposeintoposesasbasicashalfdogtoasadvancedashandstand.

DOWNDOGADVANCEDASANA:

HALFDOG(UttanaShishosana)

HOWTOGETTHERE:

•Beginindowndog,anddropdowntoyourknees.

•Keepyourhipsstackeddirectlyoveryourknees,andextendyourarmsouttowardthefrontofthemat.

•Restyourforehead,chin,orchestonthefloor.

WHERETOENGAGE:

•Pressthroughyourpalmsasyoupullyourchestdowntowardthefloorandyourshoulderbladesdownyourback.

•Drawyournavelintowardyourspine,engagingthroughyourbelly.

•Liftupwardthroughyourhips.

•Resisttheurgetositbacktowardchild’spose,andkeepyourhipsdirectlyover

•Resisttheurgetositbacktowardchild’spose,andkeepyourhipsdirectlyoveryourknees.

•Don’tworryaboutwhetheryourforehead,chin,orchesttouchthefloor.Allarecorrectvariations.

DOWNDOGINVERSION:

JUMPTOHANDSTAND

HOWTOGETTHERE:

•Beginindowndog.

•Takeadeepbendintheknees,bringingyourshinsparalleltothemat.

•Lookbetweenyourhands,andjumptowardthetopofthemat,stackingyourhipsoveryourshoulderstopressintohandstand.

WHERETOENGAGE:

•Powerfullyexplode(orpush)throughthelegsasyoujumpforwardanduptobringyourhipsoveryourshoulders.

•Squeezeyourinnerthighsintogetherasyoucomeintohandstandwhilekeepingyourcoretightandengaged.

•Pressintoyourfingertipsandpalmstofindbalance.

•Practicethisbyworkingrepetitionsofjumpingtothetopofthematandstackingyourhipsoveryourshoulders.Don’tevenworryabouttheactualhandstanduntilyoucangetsomeairtimehere.

•Looktothetopofthematbeforeyoujumpforward.Alwayslooktowardyourtarget!

•Lookbetweenyourhandstoyourfingertipsonceyou’reinhandstand.

DOWNDOGARMBALANCE:

JUMPTOCROW(Bakasana)

HOWTOGETTHERE:

•Beginindowndog.

•Takeadeepbendinyourknees,bringingyourshinsparalleltothemat.

•Lookbetweenyourhands,andjumptowardthetopofthemat,drawingyourkneesintowardyourchest.

•Lightlylandyourkneesontopofyourtricepstocomeintocrowpose.

WHERETOENGAGE:

•Explodethroughyourlegsasyoujumpforwardanduptobringyourhipsoveryourshoulders.

•Drawyourkneesupyourtriceps,liftyourheelsuptowardyourbutt,andbestronginyourcoreincrowpose.

•Pressintoyourfingertipsandpalmstofindbalance.

•Reallyfocusonfeelinglighthereasyoujumpyourkneesontoyourtriceps.Maintainasmuchupwardliftasyoucanasyoujumpandbalanceincrow.

•Gazeforwardthroughyourhandsasyoujumpandinfrontofyourfingertipsincrow.

DOWNDOGADVANCEDASANA:

MADDOG

HOWTOGETTHERE:

•Beginindowndog.

•Bendyourleftknee,andreachyourrighthandbackfortheinsideofyourleftankle.

•Keepyourhipsandshoulderssquaretothematasyoubalanceinthisbind.

WHERETOENGAGE:

•Pressfirmlythroughthegroundedpalmtostabilizeyourshoulder.

•Scoopyourchestthroughyourshoulders,anddrawyourbellyinandup.

•Kickyourhandandfoottogether,andliftyourbentkneeupward,engagingthroughyourquad.

•Thisonerequiresalotofbalanceandbreath!Takeiteasyandslow.

•Gazeoutinfrontofyourhands.

GATEWAYPOSE:

THREEPOINT

HOWTOGETTHERE:

•Beginindowndog.

•Bringyourbigtoestogethertotouchandliftonelegstraightupintheairbehindyou.

WHERETOENGAGE:

•Spreadyourfingertipswide,andpressfirmlyintoyourpalmswithequalpressureinbothpalms,andkeepyourshoulderssquaretothemat.Keepyourarmslongandstraight.

•Sinkyourgroundedheeldowntowardthemat.

•Squeezethroughtheliftedleg,keepingitstraightandpointingyourtoes.

•It’scommoninthreepointtowanttorotateyourliftedhipopentoliftyourleghigher.Keepyourhipassquaretotheflooraspossible,evenifitmeansyoucan’tliftyourlegashigh.

•Gazebacktowardthenavelorliftedleg.

Threepointisasimplevariationofdowndog.Whileoftenusedforlungingalegtothetopofthemat,threepointcanalsotakeyouintoeverythingfrombackbendstoarmbalances.Theliftedleggivesyoumomentumandleveragetomoveintoposessuchasfullwheel,mountainclimber,chinstand,revolvedsideplank,andmore.

THREEPOINTADVANCEDASANA:

BOUNDREVOLVEDSIDEPLANK

HOWTOGETTHERE:

•Begininthreepoint.

•Drawyourrightkneeintoyourchestandasyoudo,spinthebladeofyourleftfootflat,andshiftyourweightontoyourrighthand,similartohowyouwouldforasideplank.

•Grabtheoutsideofyourrightfootwithyourlefthand,andreachthroughyourrightheeltostraightenyourleg.

WHERETOENGAGE:

•Grounddownthroughyourleftfoottoanchorandsupportyourbody.

•Pressfirmlyintoyourrightpalmtoliftupthroughyoursidebody.

•Reachthroughyourheel,andtrytorotateyourupperbodyopentowardtheceilingwithyourgazeunderyourleftarm.

ceilingwithyourgazeunderyourleftarm.

•Don’tworrysomuchaboutstraighteningtheextendedleg.Focusmoreonreachingthroughyourheeltolengthenyourhamstring.

•Keepyourfocusonpressingdownthroughyourpalmtotwistopentotheceiling.Pointyourchestandgazetotheceiling.

•Ifyouneedmoresupportstartingout,placeyourleftfootagainstawalltoprovidemoregroundingandstability.

•Releaseyourrightfootfromyourlefthand,returnyourlefthandtothemat,andliftyourrightlegbackuptothreepointtoexittheadvancedasana.

THREEPOINTADVANCEDASANA:

FLIPDOG

HOWTOGETTHERE:

•Takeabendinyourrightknee.Pointyourkneetowardtheceiling,stackyourhips,andletyourheelhangdowntowardyourgluteus.

•Shiftyourweightontoyourlefthand,liftyourrighthandoffthemat,andletthemomentumofyourrightheelhangingbringyouintoabackbendpositionwithbothheelsflatonthefloor.

WHERETOENGAGE:

•Pressintoyourheelstoliftyourhips.

•Letyourheadfallbackandyourchestandneckstretchopen.

•Pressfirmlyintoyourgroundedleftpalmtosupporttheweightofyourbody.

•Keepyourhipsliftedasmuchaspossibleduringthetransitionfromthreepointtoflipdog.Trytoavoiddippingyourhipsandglutesdowntowardthematbeforeyoucomeintothebackbend.Thinkaboutmaintaininganarcposition

beforeyoucomeintothebackbend.Thinkaboutmaintaininganarcpositionthroughout.

•Thisisanicevariationofthreepointthatfeelsgreat,looksfun,andisbeginnerfriendly.

THREEPOINTARMBALANCE:

MOUNTAINCLIMBER

HOWTOGETTHERE:

•Bringyourrightkneetotheoutsideofyourrighttricep.Asyoudoso,shiftyourweightforwardsothatyourshouldersbegintostackoveryourwrists.

•Bendyourelbowsto90degrees,squeezethemintoyoursidebodyasifyouwereperformingachaturanga,andplaceyourrightkneeonyourrighttricep.

•Shiftyourweightforwardontoyourfingertips,andliftupthroughyourleftleg.

WHERETOENGAGE:

•Pressfirmlyintoyourpalms,andreallygripintoyourfingertips,bringingmoreweightforwardthanfeelscomfortable.

•Reachforwardwithyourchestasyousqueezeinthroughyourelbows.

•Squeezethroughthestraightenedliftedleg.

•Shortenyourdowndogwhenyougointothreepointtomakeiteasiertogetyourrightkneetotheoutsideofyourrighttricep.

•Whenyoufirststartwiththisarmbalance,youmaykeepyourchindownonthefloor.Thatisokay,butavoidturningtothesideofyourheadandrestingonyourcheekforthesafetyofyourneck.Asyouprogress,trytoliftyourchinoffthefloor.

•Momentumisyourfriendhere.Onceyoustarttomoveforward,useyourforwardmomentumtolaunchyouintoyourarmbalance.

•Toexitthearmbalance,lungeyourleftlegback,andliftyourrightlegtothreepoint.

REVOLVEDMOUNTAINCLIMBER

HOWTOGETTHERE:

•Bringyourrightkneeacrossyourchesttowardyourlefttricep.Asyoudoso,shiftyourweightforwardsothatyourshouldersbegintostackoveryourwrists.

wrists.

•Bendyourelbowsto90degrees,squeezethemintoyoursideasifyouwereperformingachaturanga,andplaceyourrightkneeonyourlefttricep.

•Shiftyourweightforwardontoyourfingertips,andliftupthroughyourleftleg.

WHERETOENGAGE:

•Reachforwardwithyourchestasyousqueezeinthroughyourelbows.

•Adeepspinaltwistwithengagedabsisrequiredtogetyourkneetoyouroppositetricepandtolaunchintoyourarmbalance.

•Squeezethroughthestraightenedliftedleg.

•Whenyoufirststartout,youmaykeepyourchindownonthefloor.That’sokay,butavoidturningtothesideofyourheadandrestingonyourcheekforthesafetyofyourneck.Asyouprogress,trytoliftyourchinoffthefloor.

•Whenyoufirststartout,youmaygroundyourrighthiponyourrightelbow,butasyoubecomemorecomfortablewiththearmbalance,youcanplaywithliftingyourhipshigherthanyourelbowtogiveyoumoreleveragetomovearound.

•Momentumisyourfriendhere.Onceyoustarttomoveforwardandtwist,useyourforwardmomentumtolaunchyouintoyourarmbalance.

•Toexitthearmbalance,lungeyourleftlegback,untwist,andliftyourrightlegtothreepoint.

DOUBLELEGMOUNTAINCLIMBERORCHINSTAND

HOWTOGETTHERE:

•Begininthreepoint,andmoveintomountainclimberwithyourrightkneeonyourrighttricep.

•Keepyourelbowsgluedtoyoursidebodyata90degreebendasyoupressintoyourfingertipsandliftyourrightlegoffofyourrighttricepanduptomeetyourleft.

•Squeezeyourlegstogetheroverheadinastraightline,andpointyourtoes.

WHERETOENGAGE:

•Reachforwardwithyourchestasyousqueezeinthroughyourelbows,andallowyourchintorestlightlyonthefloorwithyourgazeforward.

•Abdominalengagementiskeyforliftingfrommountainclimbertostraightlegs.Squeezeeverythingin!

•Yourchincanrestonthefloorinthisarmbalance,butavoidturningtothesideofyourfacetokeepyournecksafe.

•Maintainastraightlinefromheeltohiptoelbow,andavoidlettingyourlowerbackarchbykeepingyourabsengaged.

•Thehardestpartofthisarmbalanceisliftingfrommountainclimbertostraightlegs.Onceyouhaveyourlegsstraightoverhead,thisisrelativelysimpletohold.

•Lungeyourleftlegback,andliftyourrightlegtothreepointtoexitthearmbalance.

SCORPIONDOUBLE-LEGMOUNTAINCLIMBERORSCORPIONCHINSTAND

HOWTOGETTHERE:

•Beginindoublelegmountainclimber/chinstand.

•Keepyourelbowsgluedtoyoursidebodyasyoupressintoyourfingertips.

•Bendyourknees,andbringyourheelsoverhead.

WHERETOENGAGE:

•Reachforwardwithyourchestasyousqueezeinthroughyourelbows,andallowyourchintorestlightlyonthefloorwithyourgazeforward.

•Keepreachingthroughyourheelstowardyourheadtodeepenyourbackbend.

•Yourchincanrestonthefloorinthisarmbalance,butavoidturningtothesideofyourfacetokeepyournecksafe.

•Maintainastraightlinefromhipstoelbows,andmakesureyourbackbendiscomingfromreachingthroughyourchestandnotputtingstressonyourlowerback.

•Straightenyourlegs,lungeyourleftlegback,andliftyourrightlegtothreepointtoexitthearmbalance.

GATEWAYPOSE:

SIDEPLANK(Vasisthasana)

HOWTOGETTHERE:

•Startinhighplankwithyourshouldersstackeddirectlyoveryourwrists.

•Rolltooneside(eitherrightorleft),stackyourshoulderoveryourwrist,and

•Rolltooneside(eitherrightorleft),stackyourshoulderoveryourwrist,andextendyourtophandstraightuptowardtheceiling.

•Stackyourhipsandfeetontopofoneanother.

WHERETOENGAGE:

•Pressfirmlyintothegroundedpalmtostabilizethroughyourshoulder.

•Liftupthroughyourhipslikeyou’retryingtocreateaC-shapeinyoursidebody.

•Squeezethroughyourcoreandlegstohelpyourbodyfeelstrongandsupportedinthepose.

•Splityourfeetonthefloorinsteadofstackingforalittlemoresupportandstability.

•Gazestraightaheadoruptowardyourliftedhand.

•Theliftedarmcanbeextendedoveryourhead,bringingyourbicepoveryourearformoreextensionthroughyoursidebody.

Sideplankiscommonlyusedinyogaclassesasaposetodevelopcorestrength,especiallyinthesidebodyandobliques.Sideplankisalsoagreatposetousetotransitionfromoneposetoanother—forexample,sideangletosideplanktohighplanktodowndog.

Initssimplestform,sideplankhasyoumaintainastraightbodypositionwhilebalancingononehandandonefoot.Onceyoufeelcomfortableandstableholdingsideplank,havealittlefunmixingitupwithsomemorechallengingoptions.

SIDEPLANKADVANCEDASANA:

TREESIDEPLANK

HOWTOGETTHERE:

•Begininsideplank.

•Bendyourtopknee,andplacethesoleofyourfootontheinsideoftheshinorthighofyourgroundedlegwithyourkneepointingtotheceilingtofindatreeposeinsideplank.

WHERETOENGAGE:

•Liftupthroughyourhipstowardtheceiling.

•Firmlypressyourfootintoyourthightoprovideleverageandstabilityinthe

•Firmlypressyourfootintoyourthightoprovideleverageandstabilityinthepose.

•Gazestraightaheadoruptowardtheceiling.

•Don’tletyourtopkneecaveinwardintreepose.Activelypressitback.

•Avoidplacingyourfootdirectlyonyourkneejoint.Makesureit’sonyourshinorthigh.

•Yourtoparmcanreachstraightuporextendoveryourhead,bringingyourbicepoveryourearforextrasidebodylengthening.

STARSIDEPLANK

HOWTOGETTHERE:

•Bendyourtopknee,andbringthekneeintowardyourchest.Hookyourindexandmiddlefingersaroundyourbigtoe,andstraightenyourlegtowardtheceiling.

•Pullyourrighttoesback,andreachthroughyourheel.Feeltherightsideofyourbodyliftupward.

WHERETOENGAGE:

•Squeezethroughthequadricepsoftheextendedlegtolengthenyourhamstringandstraightenyourleg.

•Gazeuptowardtheliftedleg.

•Makesureyoufeelyourfingertipspressingdownintothemattopreventplacingallyourweightinyourpalmandcompressingyourwrist.

•Foranextracorechallenge,releaseyourtoes,andlettheextendedleghoverinthestarposition.

BOW/BOUNDSIDEPLANK

HOWTOGETTHERE:

•Drawyourtopkneeintowardyourchest,andwrapyourliftedhandaroundyourankleortopofyourfoot.

•Kickyourhandandfoottogethertopressyourheelbackbehindyouwhileopeningyourchestandliftingthroughyourhips.It’sahalfbowposeinsideplank.

WHERETOENGAGE:

•Pressfirmlyintoyourgroundedhandtostabilizethroughyourshoulderandtoliftupthroughyourhips.

•Firmlykickyourhandandfoottogethertohelpopenintothebowpose.

•Gazestraightaheadorliftedtowardtheceiling.

•Yourchestcanfaceforwardorrotateopentowardtheceiling.

KASYAPASANA

HOWTOGETTHERE:

•Begininaseatedposition,anddrawyourrightfootintoyourleftlegwiththebladeofyourfoottuckedintothecreaseofyourleftthightofindlotus.

•Reachyourrighthandbehindyourback,andtakeholdofthetopofyourrightfoot.

•Placeyourleftpalmflatonthefloorwithyourfingersfacingaway.Begintorolltothelefttocomeintosideplankwiththelotusbind.

WHERETOENGAGE:

•Pressintoyourgroundedhandforstabilization.

•Asyouliftyoursidebody,grounddownthroughtheinstepofyourleftfoot.

•Gazestraightaheadortowardtheceiling.

•Yourultimategoalistorotateyourchesttowardtheceilingwhileliftingyourhipsashighaspossible.

GATEWAYPOSE:

DOLPHIN

HOWTOGETTHERE:

•Beginindowndog.

•Onearmatatime,lowerdowntoyourforearms.

WHERETOENGAGE:

•Spreadyourfingerswide,andpressdownthroughyourforearms.

•Pressyourchestbacktowardyourthighs.

•Engageyourquadricepstolengthenthoughyourhamstringswhilealsopressingyourheelsdowntowardthemat.

•Wristsandelbowsshouldbeinlinewithyourshoulders.Thereisatendencyforyourhandstoslideintowardoneanotherandyourelbowstoslideawayfromoneanother.

•Useablocktohelpyoumaintainproperalignment.MakeanL-shapewithyourpointerfingerandthumb,andplacetheblockflatandhorizontalinthespacebetweenyourhands.

•Gazebackbetweenyourkneesorbetweenyourforearms.Keepyourneckrelaxed,anddrawyourshouldersdownawayfromyourears.

Dolphinisessentiallydowndogonyourforearms.Thisvariationofdowndogisusedtodeepentheopeningofyourupperthoracicspine,whileimprovingshoulderstabilityandstretchingyourlatissimusdorsiandtriceps.

DOLPHINARMBALANCE/INVERSION:

FOREARMBALANCE(PinchaMayurasana)

HOWTOGETTHERE:

•Beginindolphin,andwalkyourfeetinclosertoyourelbows.

•Shiftyourgazeforwardbetweenyourhands.

•Liftyourrightlegstraightup,andcomehighontoyourlefttoesuntilyourrighthipisstackedoveryourshoulders.

•Liftyourleftleguptomeetyourright,formingastraightlinefromyourtoesto

•Liftyourleftleguptomeetyourright,formingastraightlinefromyourtoestoyourelbows.

WHERETOENGAGE:

•Engageyourabdominals,gluteus,andinnerthighstostabilizeonceyouarecompletelyinverted.

•Yourwristsandelbowsshouldbeinlinewithyourshoulders.Thereisatendencyforyourhandstoslideintowardoneanotherandyourelbowstoslideawayfromoneanother.

•Youcanuseablocktohelpyoumaintainproperalignment.MakeL-shapeswithyourpointerfingersandthumbs,andplacetheblockflatandhorizontalinthespacebetweenyourhands.

•Initially,youcangazedowntothefloororatyourfingertipsuntilyoufeelcomfortableinthepose.Eventually,gazebackbehindyouwithyourheadstraightdowntowardthefloor.

•Donotrelyonmomentumtogetintothisposture.Practicecontrollingtheliftofyourlegsratherthantryingtojumporkickintotheinversion.

DOLPHINARMBALANCE/INVERSION:

SCORPION(VrischikasanaI)

HOWTOGETTHERE:

•Begininforearmbalance.

•Takeyourgazeforward,lookingstraightoutinfrontofyou.

•Pullyourchestthroughyourshouldersasyoubendbothkneesandreachthetipsofyourtoestowardthebackofyourhead.

WHERETOENGAGE:

•Squeezeyourhamstringstogetyourtoesclosertothebackofyourhead.

•Yourwristsandelbowsshouldbeinlinewithyourshoulders.Thereisatendencyforyourhandstoslideintowardoneanotherandyourelbowstoslideawayfromoneanother.

•Useablocktohelpyoumaintainproperalignment.MakeL-shapeswithyourpointerfingersandthumbs,andplacetheblockflatandhorizontalinthespacebetweenyourhands.

•Whenyouliftyourgazeforward,bemindfultokeepyournecklong.

GATEWAYPOSE:

FORWARDFOLD(Ragdoll)

HOWTOGETTHERE:

•Begininastandingpositionwithyourfeethipdistanceapart.

•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.

•Keepyourkneesslightlybent,andtakeyouroppositeelbowsinyourhand,allowingyourheadtohanginthespacebetweenyourarmswithyourneckcompletelyrelaxed.

WHERETOENGAGE:

•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandfacilitateadeeperfold.

•Whileyourhamstringsreceiveagentlestretchinforwardfold,theemphasisinthisposeismoreonopeningyourlowerback.

•Manystudentstendtowanttolookattheirtoes,buttakeyourgazebackbetweenyourlegstokeepyournecklong.

•Onceyougetintothepose,itfeelsgoodtoswayyourupperbodysidetosidetofurtheropenandstretchyourlowerback.

Forwardfoldsareoneofthemostbasicyogaposes,butthebenefitsofthissimpleposturearenumerous.Firstandforemost,theyaregreatforrelievingtighthamstringsandhelpingwithlowerbackpain.Theyarealsogentleinversionsandareverycalmingforthebrain,helpingtorelievestress,headaches,anxiety,insomnia,andmore.

Inthisgatewaypose,wewillexplorehowdifferenthandpositionscanchangeandbringvarietytoyourforwardfoldaswellashowtomoveintoarmbalancesandinversionsfromaforwardfold.

FORWARDFOLDADVANCEDASANA:

BIGTOES(Padangusthasana)

HOWTOGETTHERE:

•Wrapyourindexandmiddlefingersaroundyourbigtoes.Whilestillholdingyourtoes,liftyourchestashighasyoucantolengthenyourspine.Keepyour

yourtoes,liftyourchestashighasyoucantolengthenyourspine.Keepyourkneesslightlybentasyoudothis.Foldforwardonceagain,andreachthecrownofyourheadtowardthefloor.

WHERETOENGAGE:

•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.

•Flexyourabdominalmusclestohelpreleasethroughyourlowerback.

•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.

•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.

•Visualizeyourhipsliftingupasthecrownofyourheadreachesdown,andgazebackbetweenyourlegstokeepyournecklongandrelaxed.

•Noticeifthearchesofyourfeetarecollapsing.Ifso,rollweighttotheoutsidebladesofyourfeettoliftthemup.

GORILLA(Padhahastasana)

HOWTOGETTHERE:

•Liftyourgaze,lengthenyourspine,andslideyourhandsunderyourfeetwithyourpalmsfacingup.Foldforwardonceagain.

yourpalmsfacingup.Foldforwardonceagain.

•Bendyourkneesasmuchasyouneedtogetyourtoestoyourwrists.

WHERETOENGAGE:

BINDINGSHOULDEROPENER

HOWTOGETTHERE:

•Interlaceyourhandstogetherbehindyourback.

•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.Keepingthebind,reachyourarmsoveryourhead.

WHERETOENGAGE:

•Keepyourpalmssqueezedinascloselyaspossibleasyoureachyourarmsoveryourhead.

•Thetendencyistowanttoseparateyourpalmsasyoufoldforwardtogetyourarmsfurtheroveryourhead,butkeepthemtogetherandtouchingifpossible.

•Ifyourshouldersaretootighttobind,useatowelorastrap.

BINDBEHINDTHEBACK(TitibasanaB)

HOWTOGETTHERE:

•Begininoneoftheforwardfoldspreviouslylisted,andreleaseanybindyoumayhave.

•Keepingyourkneesbentasmuchasyouneed,andwithonearmatatime,begintoworkoneshoulderbehindyourlegfollowedbytheother,positioningeachlegasfarupontoyourtricepaspossible.

•Oncebothyourshouldersarebehindyourlegs,relaxyourheaddown.

•Reachonearmbehindyourbackandasfarupyourbackaspossible,allowingyourshouldertointernallyrotateasyoudoso.

•Repeatforyourotherarm.

•Oncebotharebehindyourback,interlaceyourfingers,takingabind.

•Afteryourbindissecure,begintostraightenyourlegsasmuchasyoucan.

WHERETOENGAGE:

•Onceyourlowerbackisopenenoughtoexplorethisvariation,thenextbiggestchallengeisthebind.Thekeytotakingabindistorelaxasmuchasyoucanwhiledoingso.Themoreyoutrytoengagewhilesearchingforthebind,themoredifficultitwillbe.

•Ifyourshouldersaretootighttobind,useatowelorstrap.

FORWARDFOLDARMBALANCE:

CROW(Bakasana)

HOWTOGETTHERE:

•Begininoneoftheforwardfoldsonpages34–37,andreleaseanybindyoumayhave.

•Bringyourpalmstothefloor,andbegintobendyourkneesandyourelbows.

•Stackyourkneesontopofyourtricepsasclosetoyourarmpitsaspossible.Bringyourtoestogethertotouch.

•Shiftyourweightforward,andliftyourtoesoffthefloor.

WHERETOENGAGE:

•Bringalotofweightforwardandreallypressintoyourpalms,gripintoyourfingertips,andliftupthroughyourchest.

•Squeezeyourelbowsinlikeyouwouldinachaturanga,stayingveryactiveinyourarms.

•Thinkheelstobutt,andreallyliftupthroughyourlegs.

•Drawyourabdominalwallinanduptohelpsupporttheweightofyourbodyinthearmbalance.

•Shiftmoreweightforwardthanyouthinkisnecessary,andfeeltheweightinyourpalmsandfingertips.

•Envisionyourwholebodyengagingandliftingup.Nothingshouldbelooseordisengagedhere.

•Ifyouarestrugglingwithyourarmbalance,placeyourfeetonablockandyourpalmsonthefloor.Thishelpsgetyouintotheproperpositionforcrow,andyoucanbegintopracticeliftingonefootofftheblockandthentwoforthearmbalance.

FORWARDFOLDINVERSION:

HANDSTANDPRESS

HOWTOGETTHERE:

•Begininoneoftheforwardfoldsonpages34–37,andreleaseanybindyoumayhave.

•Liftyourgaze,lengthenyourspine,andplaceyourhandsflatonthefloor.

•Keepyourgazelifted,lookingbetweenyourhandsandcominghighontoyourtoes,whilekeepingyourelbowsfullyextendedandyourshouldersexternallyrotatedforstability.

•Shiftyourweightontoyourhandsuntilyourtoesleavethefloorandyourhipscomeslightlyinfrontofyourshoulders.

•Asyouliftyourlegsupwards,yourhipswillcontinuetoshiftevenmoreforwardinfrontofyourshouldersuntilyourlegsareparalleltothefloor.

•Onceyourlegsareaboveparallel,graduallyshiftyourhipsbackoveryourshouldersuntiltheyalign.

WHERETOENGAGE:

•Activelyflexyourabdominalmusclestopreventbackwardmomentumandyourgluteusmaximustopreventyourselffromfoldingforwardatyourwaistandcomingdown.

•Engageyourtricepstokeepyourelbowsinfullextension.

•Squeezeyourinnerthighstokeepyourlegstogether.

•Thegoalistoformastraightlinefromyourhandstoyourfeet,sotheengagementofyourabdominalsandyourgluteusmaximusisimperative.

•Whenfirststartingout,tryaddingasmallhoptohelpyouliftyourfeetoffthefloorifyouarehavingdifficultypressingup.

•Topracticeproperbodyalignment,beforeinverting,trylyingonyourbackflatonthefloorwithyourarmsoverheadwhileflexingyourabdominalsandgluteusmaximusasstronglyasyoucan.Ifdonecorrectly,yourlowerbackshouldbeflattothefloorwithnogap.

•Trythesamethinglyingonyourstomachflatonthefloorwithyourarmsoverheadwhileflexingyourabdominalsandgluteusmaximusasstronglyasyoucan.Ifdonecorrectly,yourstomachshouldmakenocontactwiththefloor.

GATEWAYPOSE:

WIDELEGFORWARDFOLD(PrasaritaPadottanasana)

HOWTOGETTHERE:

•Begininastandingposition,andstepyourfeetwideintoastraddleposition.

•Hingeatyourwaist,foldyourupperbodyforward,andallowyourheadtohangdowntowardthefloor.

•Placeyourhandsonthefloorinfrontofyourface.Withyourhandsonthefloor,liftyourchestashighasyoucantolengthenyourspinewithaslightbendinyourkneesifnecessary.Foldforwardonceagain,andreachthecrown

bendinyourkneesifnecessary.Foldforwardonceagain,andreachthecrownofyourheadtowardthefloor.

WHERETOENGAGE:

•Squeezeyourelbowsinlikeyouwouldinachaturanga.

•Shifttheweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.

•Thetendencyisforyourtoestowanttoturnout.Pointyourtoesstraightaheadorslightlyinward,androllweighttotheoutsideofyourfeetasyouliftupthroughyourarches.

•Gazebackbetweenyourlegstokeepyournecklongandrelaxed.

Widelegforwardfoldisavariationofforwardfoldwithyourlegsinastraddleposition.Itopensyourhipsandhamstringsandisarestorativegentleinversioninitsmostbasicform.

Widelegforwardfoldservesasagatewayintodeeperforwardfolds,inversions,andarmbalances.

WIDELEGFORWARDFOLDADVANCEDASANA:

HANDSATWAIST(PrasaritaPadottanasanaB)

HOWTOGETTHERE:

•Begininastandingposition,andstepyourfeetwideintoastraddleposition.

•Placeyourhandsonyourwaistwithyourthumbswrappedaroundthebacksideofyourbodyandfourfingersofeachhandwrappedaroundthefrontsideofyourbody.

•Liftyourchest,drawyourbellyin,andhingeatyourwaisttofoldforward,lettingthecrownofyourheadhangdowntowardthefloor.

WHERETOENGAGE:

•Squeezeyourhandsinatyourwaisttoremindyoutoengagethroughyourcore.

•Beactiveinyourarmsasyousqueezeyourwaistanddrawyourelbowsbacktowardoneanother.

BINDINGSHOULDEROPENER(PrasaritaPadottanasanaC)

HOWTOGETTHERE:

•Begininastandingposition,andstepyourfeetoutintoastraddleposition.

•Interlaceyourhandstogetherbehindyourback.

•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.Keepingthebind,reachyourarmsoveryourhead.

WHERETOENGAGE:

•Keepyourpalmssqueezedinascloselyaspossibleasyoureachyourarmsoveryourhead.

•Thetendencyistowanttoseparateyourpalmsasyoufoldforwardtogetyourarmsfartheroveryourhead,butkeepthemtogetherandtouchingifpossible.

BIGTOES(PrasaritaPadottanasanaD)

HOWTOGETTHERE:

•Begininastandingposition,andstepyourfeetoutintoastraddleposition.

•Wrapyourindexandmiddlefingersaroundyourbigtoes.Whilestillholdingyourtoes,liftyourchestashighasyoucantolengthenyourspine.Keepyourkneesslightlybentasyoudothis.Foldforwardonceagain,andreachthecrownofyourheadtowardthefloor.

WHERETOENGAGE:

•Keepyourspineasstraightaspossibleinthefold.

WIDELEGFORWARDFOLDARMBALANCE:

FIREFLY(Titibasana)

HOWTOGETTHERE:

•Begininoneofthewidelegforwardfoldspreviouslylisted,andreleaseanybindyoumayhave.

bindyoumayhave.

•Bendyourkneesdeeply,andplaceyourpalmsonthefloorbehindyourheels.Workyourarmsunderneathyourlegssothatyourhamstringsaresittingontopofyourtriceps.

•Shiftyourhipsback,andbringweightontoyourpalmstogetlightinyourlegs.Bringyourfeetforwardabittogetleverageandbegintofloatyourtoesoffthefloor.

•Slightlytiltyourpelvisforward,straightenyourlegs,reachthroughyourchest,andtakeyourgazeforward.

WHERETOENGAGE:

•Pressstronglyintoyourpalmstosupportyourbodyinthearmbalance.

•Squeezeandliftupthroughyourabdominalsandpelvicfloor.

•Flexyourquadricepstostraightenyourlegs.

•Thefirststephereistogetcomfortablesittingwithyourthighsonyourupperarmsandbalancing.Practicethisbeforeyouworryaboutthefullexpressionofthepose.

•Reallyreachthroughyourchesttohelpyouopenintothepose.

•Thelaststepwillbefullyextendingthelegsandliftingthemup.Dependingontheopennessofyourhipsandhamstrings,thismightlookdifferentforeveryone.

WIDELEGFORWARDFOLDINVERSION:

STRADDLEHEADSTAND

HOWTOGETTHERE:

•Begininwidelegforwardfoldwithyourhandsunderyourface.

•Bendyourknees,andbringthecrownofyourheadontothefloorandyourkneesontoyourtriceps.

•Liftyourtoestobalanceyourkneesonyourtricepsandthensqueezethroughyourlegstostraightenandliftupintoaheadstand.

WHERETOENGAGE:

•Pressintoyourpalmstobesureyouarenotplacingexcessstressonyourneckandspine.Squeezeyourarmsinlikechaturanga.

•Engagethroughyourcoreandyourlegsasyouliftintoheadstand.

•Squeezeyourinnerthighsintogetheronceyouareintheinversion.

•Besurethecrownofyourheadisdirectlyonthefloorandyouarenotonyourforehead.

•Beginbyjustgettingcomfortablebalancingwithyourkneesonyourtricepsandyourtoesliftedoffthefloor.

•Onceyouareabletoconfidentlyliftintoheadstandwithbentknees,begintoliftupwithstraightlegswithoutplacingyourkneesonyourtriceps.

WIDELEGFORWARDFOLDINVERSION:

STRADDLEHANDSTANDPRESS

HOWTOGETTHERE:

•Begininoneofthevariationsofwidelegforwardfoldpreviouslylistedandreleaseanybindyoumayhave.

•Liftyourgaze,lengthenyourspine,andplaceyourhandsflatonthefloor.

•Keepyourgazelifted,lookingbetweenyourhands,andcominghighontoyourtoes,whilekeepingyourelbowsfullyextendedandyourshouldersexternally

toes,whilekeepingyourelbowsfullyextendedandyourshouldersexternallyrotatedforstability.

•Shiftyourweightontoyourhandsuntilyourtoesleavethefloorandyourhipscomeslightlyinfrontofyourshoulders.

•Asyouliftyourlegsupward,yourhipswillcontinuetoshiftevenmoreforwardinfrontofyourshouldersuntilyourlegsareparalleltothefloor.

•Onceyourlegsareaboveparallel,graduallyshiftyourhipsbackoveryourshouldersuntiltheyalign,andsqueezeyourthighstogethertotouch.

WHERETOENGAGE:

•Thegoalistoformastraightlinefromyourhandstoyourfeet,sotheengagementofyourabdominalsandyourgluteusmaximusisimperative.

•Whenfirststartingout,tryaddingasmallhoptohelpyouliftyourfeetoffthefloorifyouarehavingdifficultypressingup.

GATEWAYPOSE:

GARLANDORHINDISQUAT(Malasana)

HOWTOGETTHERE:

•Placeyourfeetanywherefromhipdistancetomatdistanceapart.

•Bendyourknees,andloweryourbuttdowntowardthefloor.

•Bringyourhandstoheartcenterandyourelbowstotheinsideofyourknees.

•Liftyourchest,straightenyourspineasmuchaspossible,andgrounddownintoyourfeet.

WHERETOENGAGE:

•Pressyourpalmstogether,andpressyourelbowsintoyourinnerthighs.

•Lockinthroughyourpelvicfloor,anddrawyourbellyinandup.

•Thegoalistoeventuallysquatwithyourfeetunderyourhips,buttakethemaswideasnecessarytogetintotheposeandslowlyworktheminasyourbodyopensmore.

•Trytogetyourheelsdowntothefloor.Iftheydonottouch,foldyourmatorrollupablanketandplaceitunderyourheelssothatyoucanrelaxintothepose.

•Iffullexpressionoftheposeistoodeep,trysittingonablock.

Squattingisoneofthemostbasicfunctionalmovementsforthehumanbody,butithasbecomeincreasinglydifficultformanypeople.Aswehaveevolvedintomoreandmoreofasittingculture,manyhavelostthemobilitytodeeplysquatwithproperform.Weakandtighthips,ankles,butts,andhamstringsarethecauseforthelackofmobility.

Garlandpose,orHindisquatassomeliketocallit,isanexcellentposeforreclaimingthatmobilityandalsoforopeningthehips,hamstrings,groin,lowerback,andanklesformoreadvancedasanas.

GARLANDPOSEARMBALANCE:

CROW(Bakasana)

HOWTOGETTHERE:

•Beginingarlandpose.

•Bringyourpalmstothefloorandyourkneestoyourupperarms.

•Stackyourkneesontopofyourtricepsasclosetoyourarmpitsaspossible.Bringyourtoestogethertotouch.

•Shiftweightforward,andliftyourtoesoffthefloor.

WHERETOENGAGE:

•Bringalotofweightforward,andreallypressintoyourpalms,gripintoyourfingertips,andliftupthroughyourchest.

•Shiftmoreweightforwardthanyouthinkisnecessary,andfeeltheweightinyourpalmsandfingertips.

•Ifyouarestrugglingwiththearmbalance,placeyourfeetonablockandyourpalmsonthefloor.Thishelpsgetyouintotheproperpositionforcrow,andyoucanbegintopracticeliftingonefootofftheblockandthentwoforthearmbalance.

SHOULDERPRESSING(Bhujapidasana)

HOWTOGETTHERE:

•Letyourchestcomeforwardalittleandyourupperbackroundtobringyourpalmsdowntothefloorbehindyourheels.

•Workyourarmsunderyourlegssothatyourthighsarerestingonyourupperarms.

•Moveyourfeetoutinfrontofyoualittlemoreasyousitbackontoyourpalms.Yourlegsshouldformadiamondshape.

•Rockyourweightbackandforthgentlytofloatyourfeetoffthefloor.

•Crossyourrightankleoveryourleft.

•Liftyourchest,andpressintoyourpalmstostraightenyourarmsasmuchaspossible.

possible.

WHERETOENGAGE:

•Pressstronglyintoyourpalmstosupportyourbodyinthearmbalance.

•Squeezeandliftupthroughyourabdominalsandyourpelvicfloor.

•Flexyourtoestoyourshinsandsqueezeyouranklestogether.

•Hugyourinnerthighsintoyourouterarms.

•Placeyourhandsonblocksifyouneedmorespaceandleveragetobalance

•Placeyourhandsonblocksifyouneedmorespaceandleveragetobalancewithyouranklescrossed.

•Onceyou’vemasteredthefirstbalancingposition,moveintofullexpressionoftheposebybendingyourelbowsandbringingyourchestandchinforward.Yourchinwillrestonthefloorandyourheelsshouldshiftbackbehindyou.

GARLANDPOSEADVANCEDASANA:

BROKENWINGBIRD

HOWTOGETTHERE:

•Reachyourrighthandtotheoutsideofyourrighttoes,internallyrotateyourupperarm,andbendyourelbowtobringyourrighthandtowardyourrighthipcrease.

•Reachyourlefthandbehindyourback,andfindabindwithyourrighthand.

•Shiftweightontoyourleftfoot,andcomehighontoyourrighttoes.

•Keepshiftingovertowardyourleft,andbegintocometoastandingpositionwhilemaintainingthebindaroundyourrightside.

•Straightenthestandingleg,andliftyourchest.

WHERETOENGAGE:

•Tightlywrapyourupperarmintoyourinnerthightohelpmaintainthebind.

•Squeezethroughyourleftquadtohelpfacilitatetheupwardlifttostanding.

•Thehardestpartofthisposeisfindingthebind.Reallyreachyourarmawayfromyou,andthenexaggeratetheinternalrotationtohelpwrapyourarmaroundyourleg.

•Don’ttrytostanduptoofast.Takeyourtime,andreallyfeelthetransferofweight.

•Ifyourshouldersaretootighttobind,useatowelorstrap.

BABYCROW

HOWTOGETTHERE:

•Bringyourforearmsdowntothefloorandstackyourkneesonyourupperarmslikeyoudoforcrow.

•Shiftweightforward,andtakeyourgazetoyourfingertips.

•Begintoliftonelegupandthentwotobalance.

WHERETOENGAGE:

•Squeezeyourkneesintoyourupperarms.

•Squeezeyourelbowsinlikeyouwouldinachaturanga,stayingveryactiveinyourarmsandnotlettingyourelbowscomebeyondparallel.

•Shiftmoreweightforwardthanyouthinkisnecessary,andfeeltheweightinyourforearms,palms,andfingertips.

•Babycrowisdeceptivelyharderthancrowposebecauseyourcenterofgravityissoclosetothefloor.Thisposewillbuildshoulderandcorestrength.

GATEWAYPOSE:

WHEEL(UrdhvaDhanurasana)

HOWTOGETTHERE:

•Beginbylyingdownonyourmatwithyourkneesbentandyourfeethipdistanceapart.

•Bendyourelbows,andplaceyourhandsbehindyourshoulderswithyourpalmsonthefloorandyourfingertipsfacingyourshoulders.

•Pressintoyourhandsandfeet,andliftyourhipsuptowardtheceilingasyoureachyourchesttowardthebackofthemat.

•Fullyextendyourarms,andbringyourshoulderstostackoveryourwrists.

WHERETOENGAGE:

•Rootdownthroughallfourcornersofyourfeet,andstaystronginyourlegs.

•Reachyourchestthroughyourshoulders,andfocusonopeningandlengtheningthroughthefrontsideofyourbody.

lengtheningthroughthefrontsideofyourbody.

•Focusondrawingyourtailbonedownandtowardyourkneestoensureyoudon’tcompressyourspine.

•Evenifyou’renotabletofullyextendyourarmsandstackyourshouldersoveryourwrists,youarestillexperiencingtonsofbenefitsfromthebackbend.Tohelpgetdeeperintoyourspine,trycomingontotheballsofyourfeetandliftingyourheelsoffthemat,orplaceblocksagainstawallshoulder-widthapart,horizontalandflat.Placeyourhandsontheblocksinsamepositionaswheelposewithyourfingershangingofftheedge.

•Oneofthemostcommonmistakesyoucouldmakeistolosetheengagementofyourlegs.Preventthisisbyplacingablockbetweenyourthighsandsqueezingasyouperformthepose.

Backbendingposturesareincludedinvirtuallyeveryyogapractice.Theyarebeneficialforheartopeningandstimulationofthenervoussystem.Manybeginningpractitionersaresurprisedtolearnthatbackbendsareactuallyoneofthehealthiestthingsyoucandoforthespine.Bothforwardandbackbendingpromotecirculationtothevertebrae,keepingthemhealthyandmobile.

Wheelisoneofthemorecommonbackbendspracticedinyoga,andmanystudentsmarktheabilitytoperformthisposeasamilestoneintheirpractice.It’sademandingposturethatrequiresacombinationofbothflexibilityandstrength.

Practicingwheeldevelopsstrengthinthemanyareasofthebody,includingwrists,upperback,shoulders,andthighs.Italsostretchesthechest,abdomen,andupperback.

Onceyoucancomfortablyperformfullexpressionofwheel,begintoincorporatethesevariationsintoyourpractice.

WHEELADVANCEDASANA:

INVERTEDSTAFFPOSE(DwiPadaViparitaDandasana)

HOWTOGETTHERE:

•Begininforearmvariationofbackbend.

•Walkyourfeettowardthetopofthematasmuchasyouneedtobringyourfeettogetherandyourbigtoestotouch.

•Straightenyourlegs.

WHERETOENGAGE:

•Pressdownthroughtheentirelengthofyourforearms,andreachyourchestthroughyourshoulders.

•Keepyourthighsspiralingintowardoneanother.

•Grounddownthroughthebaseofyourbigtoes.

•Ifanyexcessivepressureisfeltinyourlowerback,trywideningyourstance.

WHEELADVANCEDASANA:

DROPBACK

HOWTOGETTHERE:

•Begininastandingpositionwithyourfeetplaceddirectlyunderyourhips.Bringyourhandstoheartcenter.

•Liftyourchinandchestupuntilyourgazeistowardtheceiling.

•AsyourheadfallsbackandyoucontinuetoextendyourspineintoaninvertedC-shape,counterbyallowingyourhipstomoveforward.

•Onceyoucanseethefloorbehindyou,reachyourhandsdowntowardthematuntilyourarmsarefullyextended,andthenbringyourpalmsdown,comingintowheelpose.

WHERETOENGAGE:

•Pressintoallfourcornersofyourfeet,andstaystronginyourlegs.

•It’snormaltofeelfearandapprehensionwhenfirstattemptingdropbacks.Tohelpalleviatethis,useaspotterorpracticetheposewiththeassistanceofawall.Placeyourfeetonearm’s-distanceawayfromthewall.Onceyougettothepointwhereyourheadfallsback,placeyourhandsagainstthewallwithyourpalmsflatandyourfingersfacingthefloor.Walkyourhandsdowntothefloor.

•Onceyougetcomfortabledroppingback,trycomingbackuptostanding.Beginbyrockingbackandforthtotransferweightmoreontoyourlegs.Buildsomemomentumwiththerockinguntilyoucanliftyourhandsfromthefloorandcometostand.Yourheadisthelastthingtolift.Bringingituptooearlycancausealossofbalance.

WHEELADVANCEDASANA:

FOREARMS

HOWTOGETTHERE:

•Begininwheel.

•Bendyourelbowsanddropdowntothecrownofyourhead.

•Supportingtheweightofyourheadwithonearm,bringyouroppositeforearmdowntothefloor,followedbyyourotherforearm.

•Bringyourpalmscloseenoughtogethertointerlaceyourfingers.

WHERETOENGAGE:

•Pressdownthroughtheentirelengthofyourforearms,andreachyourchestthroughyourshoulders.

•Pressintoyourfeet,andstaystronginyourlegs.

•Focusondrawingyourtailbonedownandtowardyourkneestoensureyoudon’tcompressyourspine.

•Toexitthisbackbend,dropthecrownofyourheadtothefloor,placebothofyourhandsonthefloornexttoyourhead,andpressbackintowheel.

2StandingPoses

nthissection,weexplorehowroutinestandingposturessuchaswarriorone,sideangle,andhalfmooncantakeyouintoavarietyofdifferentinversions,armbalances,andadvancedasanas.

Thesecommonposturesfeatureahostofuncommonvariationsthatdoeverythingfromchallengingbalanceandstrengthtoopeningyourbodyinnewanddifferentways.

GATEWAYPOSE:

WARRIORONE(VirabhadrasanaI)

HOWTOGETTHERE:

•Beginindowndog.Stepyourleftfootbetweenyourhands,anddropyourbackheelflattothefloor.

•Keepyourfrontkneebentsothatyourleftthighisparalleltothemat,andlift

•Keepyourfrontkneebentsothatyourleftthighisparalleltothemat,andliftyourarmsupoverhead.

WHERETOENGAGE:

•Pressthroughthebladeofyourbackfoottokeepyourarchlifted.

•Engageyourrightinnerthightohelprotateyourhipsforward.

•Keepyourfrontkneestackeddirectlyoveryourankle.

•Ifyourkneeismovingpastyourankle,lengthenyourstance.

•Keepyourshouldersrelaxedawayfromyourearsandyourtailbonedroppingdown.

Warrioroneisperhapsthemostcommonlyknownofthestandingasanas.Yogaclassesfromnearlyeverylineageutilizethisposture.It’sthekeyposeinsunsalutationsandisoftenusedtoheatandwarmthebody.Thisenergizingposturestretchesthehips,belly,groin,andchestandopensthelungsandribcage.

Thevariationsofwarrioronethatweexplorehererangefromshoulderandhipopeningoptionstoarmbalances.

WARRIORONEADVANCEDASANA:

HUMBLEWARRIOR(BaddhaVirabhadrasana)

HOWTOGETTHERE:

•Begininwarrioroneontheleftside.

•Interlaceyourfingerstogetherbehindyourbackwithyourpalmsflat.

•Keepyourelbowsstraight,andhingeatyourwaisttofoldforward.

•Allowyourheadtohangandyourhandstoreachoverhead.

WHERETOENGAGE:

•Keepliftingthroughyourrightinnerthigh.

•Activelypressyourhandstogetheroverheadtowardthefloor.

•Engageabdominalmusclestoreleasethroughyourlowerback,andfolddeepertowardthefloor.

•Noticeifyourhipsareswayingtotheleft,andrealignthemtowardthemidlineofyourbodytokeepthemsquare.

WARRIORONEARMBALANCE:

FLYINGSPLITS(EkaPadaKoundinyasanaII)

HOWTOGETTHERE:

•Begininhumblewarriorontherightside,andreleaseyourhandsdowntothefloorwithyourpalmsflat.

•Workyourrightshoulderunderneathyourrightthigh,bringingyourthighashighontoyourtricepaspossible.

•Shiftyourgazeforward,andcomehighontotheballofyourbackfoot.

•Keepyourelbowsbent,andstarttoshiftweightforwardontoyourhands.Extendyourrightfootstraightoutinfrontofyou,andletyourleftfootfloatoffthemat.

WHERETOENGAGE:

•Firmlypressyourfingertipsintothemat.

•Engagethehamstringandgluteusofyourbacklegtoliftitup.

•Squeezethequadricepsofyourfrontlegtostraightenit.

•Reachyourchestforward.

•Justbecauseyoucan’tdofullsplitsdoesn’tmeanyoucan’tdothisposture.Ahelpfulmodificationistowalkyourfootovertotherightsideofthematsothatasyourfootlifts,it’satanangleinsteadofstraightforward.

•Ifyourhamstringsareopenenoughforfullsplits,akeytokeepingyourtoesstraightforwardistorollyourinnerthighupyourarmtowardyourshoulder.

WARRIORONEADVANCEDASANA:

BIRDOFPARADISE(Svarga-Dvijasana)

HOWTOGETTHERE:

•Begininhumblewarriorontherightside,andreleaseyourhandsdowntothefloorwithyourpalmsflat.

•Startwithyourrightarm,internallyrotateyourrightshoulderasyoudropitunderneathyourrightthigh,andreachyourrighthandbehindyourbackwithyourpalmfacingup.

•Reachyourlefthandbehindyourback,graspingyourfingerstogetheror,ifyouhavethespace,wrappingyourrighthandaroundyourleftwrist.

•Onceyourbindissecure,lookforwardandshiftweightontoyourrightfoot.Stepyourleftfootupuntilit’sparallelwithyourright.

•Keepyourleftkneebent,andtransferweightontoyourleftleg,cominghighontotheballofyourrightfoot.

•Slowlyrisetostand,straighteningyourleftleg.Onceyoufeelbalanced,extendyourrightlegstraightup.

WHERETOENGAGE:

•Thestandinglegisyourfoundation.Pressdownfirmlytostandtall.

•Liftyourchest,andpullyourshouldersback.

•Squeezethequadricepsofyourrightlegtolengthenyourhamstring.

•Thekeytosuccessinthispostureistoensureyouhaveastablefoundation.Thestandinglegshouldbecompletelystraightbeforeyouattempttostraightentheliftedleg.

WARRIORONEARMBALANCE:

SCISSORS(Astavakrasana)

HOWTOGETTHERE:

•Begininflyingsplits.

•Flexyourspine,liftyourupperbacktowardtheceiling,anddrawyourleftkneeintoyourchest.Straightenyourarmsasmuchasyouneedtogetyourkneetoyourchest,andkeepyourlefttoespointed.

•Threadyourleftfoottotheoutsideofyourrightwristandcrossyourleftankleoveryourright.

WHERETOENGAGE:

•Pressagainstthefloorwithyourfingertips.

•Engageyourabdominalwall,drawinginandup.

•Onceyoucomeintoscissors,squeezeyourinnerthighsintoyourarmsandreachthroughyourheels.

•Thetransitionfromflyingsplitstoscissorscanbetricky,butbreakitdownbyfirstgettingcomfortabledrawingyourbackkneeintoyourchest.Youmayhavetoreallypressintoyourpalmsandstraightenthroughyourarmstocreatetheclearancetothreadyourleftlegthroughforscissors.

•Keepyourchestandhipsparalleltothefloor.Squeezingyourinnerthighstogetherwillfacilitatethis.

•Scissorsisnotapostureaboutstrength.Keepingyourshouldersstackedoveryourwristswillprovideallthesupportyouneedinyourarms.Thestrongengagementofyourlegsisthemostvitalpart.

GATEWAYPOSE:

SIDEANGLE(Parsvakonasana)

HOWTOGETTHERE:

•Beginindowndog.Stepyourrightfootbetweenyourhandsanddropyourbackheelflattothefloor.

•Keepyourfrontkneebentsothatyourrightthighisparalleltothemat.

•Keepyourrighthanddowntotheinsideofyourrightshin,andliftyourlefthandstraightup.

WHERETOENGAGE:

•Pressyourrightupperarmandrightshintogethertokeepyourkneealignedoveryourankleandopenyourchest.

Sideangleprovidesastretchthroughthesidebodywhilealsoopeningandlengtheningthegroin,chest,andspine.Practicingthisposebuildsstrengthinthelegsandankles.

Oneofthemostcommonvariationsofsideangleisabindbehindthebackthatopenstheshoulders.Weexplainhowtogetintothisbindandalloftheexcitingplacesyoucangoonceyou’vesecuredit.Learnhowtoperformthecommonlytaughtbirdofparadisepose,bindinghalfmoon,andmore.

SIDEANGLEADVANCEDASANA:

BOUNDSIDEANGLE(BaddhaUtthitaParsvakonasana)

HOWTOGETTHERE:

•Begininsideangle.

•Gazedowntowardyourrighthand,anddropyourchestbelowyourrightthigh.Internallyrotateyourrightshoulder,andreachyourrighthandbehindyourbackwithyourpalmfacingup.

•Lookuptoopenyourchest,andreachyourlefthandbehindyourback.Interlaceyourfingerstogether,orwrapyourrighthandaroundyourleftwristtofindthebind.

WHERETOENGAGE:

•Ifmakesiteasier,internallyrotateyourshoulderstogetintothebind.It’salmostlikeyou’recollapsingyourposturedown.Onceyou’veachievedthebind,engagebackintotheposturebyexternallyrotatingyourshouldersandopeningyourchest.

•Useatowelorstrapifyouneedassistancewiththebind.

BIRDOFPARADISE(Svarga-Dvijasana)

HOWTOGETTHERE:

•Begininboundsideangleontheleftside.

•Onceyourbindissecure,lookforward,andshiftyourweightontoyourleftfoot.Stepyourrightfootupuntilit’sparallelwithyourleft.

•Keepyourrightkneebent,transferweightontoyourrightleg,andcomehighontotheballofyourleftfoot.

ontotheballofyourleftfoot.

•Slowlyrisetostand,straighteningyourrightleg.Onceyoufeelbalanced,extendyourleftlegstraightup.

WHERETOENGAGE:

•Thestandinglegisyourfoundation.Pressdownfirmlytostandtall.

•Liftyourchest,andpullyourshouldersback.

•Squeezethequadricepsofyourrightlegtolengthenyourhamstring.

•Thekeytosuccessinthispostureistoensureyouhaveastablefoundation.Thestandinglegshouldbecompletelystraightbeforeattemptingtostraightentheliftedleg.

•Onceyoucanconfidentlyperformbirdofparadise,trytohingeatyourwaistandfoldforward.Yourchestshouldbeparalleltothematandyourtoesfacingforward.Holdforafewbreaths,andslowlyliftbackintobird.

BINDINGHALFMOON(BaddhaArdhaChandrasana)

HOWTOGETTHERE:

•Begininboundsideangleontherightside.

•Onceyourbindissecure,gazedowntowardthefloor,softenyourrightknee,andshiftweightontoyourrightfoot.

•Shiftyourchestforwardinfrontofyourrightfootuntilyoufeelyourleftfootleavetheground.

•Balancingonyourrightleg,liftyourleftlegparalleltothematasyoupullyourtoestoyourshinandreachthroughyourheel.

WHERETOENGAGE:

•Engagethroughyourouterleftthightoliftitparalleltothefloor.

•Keepingyourgazetothefloorisagoodwaytomaintainstabilityinthispose.Asyoufeelmoreconfidentinthepose,tryliftingyourgazeandrotatingyourchestupward.

•Keepingyourrightkneebentisanotherwaytomaintainstabilityinthispose.Asyoufeelmoreconfidentinthepose,trystraighteningthestandingleg.

SIDEANGLEADVANCEDASANA

VISVAMITRA’SPOSE(Visvamitrasana)

HOWTOGETTHERE:

•Begininsideangleontherightside.

•Lookdownandbegintoloweryourchesttowardthefloorsothatit’sbelowyourrightthigh.

•Moveyourrightpalmunderandtotheoutsideofyourrightthigh.

•Liftyourgaze,andbegintoshiftweightontoyourrighthand.Asyoustraightenyourrightarm,walkyourrightfootintothemiddleofthematuntilitleavestheground.

•Weightiscompletelybalancedonyourrightarmandbackleg.Yourlefthandtakestheoutsidebladeofyourrightfoot.Tuckyourchin,andbegintorotateyourtorsouptowardtheceiling.Atthesametime,worktostraightenthroughyourrightleg.

•Onceyourrightlegandrightarmarecompletelyextended,tiltyourheadbackandgazeup.

andgazeup.

WHERETOENGAGE:

•Engageyourtriceptofullyextendyourrightarm.

•Pressfirmlythroughyourbackfoottokeepyourarchlifted.

•Engageyourquadricepstostraightenyourrightleg,andreachthroughyourheeltofindmorelength.

•Keepyourshoulderdirectlyoveryourelbowandyourelbowdirectlyoveryourwristtomaketheworkloadeasieronyourarmandallowyoutofocusmoreontheopeningintheleftsideofyourbodyandhamstring.

•ForamodifiedvariationofVisvamitrasana,dropdowntoyourleftknee,anduntuckyourtoesbeforeyoubegintransitioningintothispose.

GATEWAYPOSE:

HALFMOON(ArdhaChandrasana)

HOWTOGETTHERE:

•Beginindowndog.Stepyourrightfootbetweenyourhands.

•Keepbothpalmsflattothemat,andshiftyourweightontoyourrightleguntilyourleftlegisparallelwiththematandthestandinglegisstraight.Keepyourhipssquare.

•Keepyourrightpalmdown6to8inches(15to20cm)infrontofyourrightfoot,andreachyourlefthanduptowardtheceiling.

•Asyourotateyourchestopen,stackyourlefthipontopofyourright,andreachthroughtheheelofyourleftfoot.

•Onceyoufeelstable,liftyourgazetowardyourlefthand.

WHERETOENGAGE:

•Pressdownfirmlythroughthestandingleg.

•Flexthroughthequadricepsoftheliftedlegtoextendtheleglong.

•Engageyourouterleftthightokeepyourlegparalleltothefloor.

•Yourrighthandonthefloorisasecondarysourceofsupport.Thestandinglegshouldmakeupthemajorityofyourfoundation.

•Thispostureisbestexperiencedwhenyoucanstackyourhips.Ifyourrighthamstringistootighttoallowforthis,comehighontoyourrightfingertips,oruseablockunderyourrighthand.

Halfmoonisanexcitingposethattestsbalanceandconcentration.Onceyoubecomecomfortablebalancinginhalfmoon,youcanbegintoexplorehowexpansiveandpowerfulthisposecanbe.Deepsidebodyopening,backbending,anddifficultbalancechallengesareavailablethroughdifferentvariationsoftheposture.

HALFMOONADVANCEDASANA:

BALANCINGHALFMOON

HOWTOGETTHERE:

•Begininhalfmoonontherightside.

•Onceyoufeelstableintheposture,bringyourrighthandtoheartcenter.

WHERETOENGAGE:

•Engageyourouterleftthightokeepyourlegparalleltothefloor.

•Ifyou’rehavingtroublebalancing,takeyourgazedowntothefloorforaddedstability.Softeningyourrightkneewilladdsimilarsupport.

•Foranaddedchallenge,bringyourlefthandtomeetyourrightatheartcenter.

HALFBOWBOUNDHALFMOON(ArdhaChandraChapasana)

HOWTOGETTHERE:

•Bendyourleftknee,andreachyourlefthandforyourleftankle.

•Kickyourhandandfootawayfromyourbodyintoahalfbow,openyourchest,andletyourheadfallback.

WHERETOENGAGE:

•Firethroughyourleftquadricepstogetdeeperintothebackbend.

•Themoreyoukickyourhandandfoottogether,themoreitwillbenecessarytocounterthisbyshiftingyourhipsintheoppositedirection.

•Youcanalsoexperienceaquadricepsstretchinthisposebypullingyourheelintowardyourglutesinsteadofkickingitaway.

CARTWHEEL

HOWTOGETTHERE:

•Bringyourgazedowntothemat,andreachyourlefthandoveryourheadtowardthemat.

•Shiftweightforward,liftyourleftleghigher,andplaceyourleftpalmflattothefloorwithyourfingertipsfacingyourfoot,orwrapyourlefthandaround

thefloorwithyourfingertipsfacingyourfoot,orwrapyourlefthandaroundyourrightwrist.

WHERETOENGAGE:

•Liftingyourleftlegaboveparallelwhileyourlefthandreachesdowniswhatgivesthisposturetheillusionofmovingintoacartwheel.

•Totakethisposedeeper,slideyourrightpalmintoalignmentwithyourrightheel,andturnyourfingertipstowardtherightsideofthemat.Tuckyourchin,andwrapyourlefthandaroundyourrightwrist.Pullyourchestthroughyourshoulders,androtatetherightsideofyourchestupward.Tiltyourheadback.

DOUBLEBOUNDHALFMOON(FunkyChapasana)

HOWTOGETTHERE:

•Keepyourgazelifted,andreachyourlefthandbehindyourbacktothecreaseofyourrighthip.

•Keepingalltheweightonyourrightleg,bendyourleftknee,andreachyourrighthandbackforyourleftankle.

•Oncebound,kickyourfootandhandawayfromyourbody,andpressyourhipsintheoppositedirection.

WHERETOENGAGE:

•Thekeytothispostureistocontinuetoleanbackintothebackbendandnottobreakatyourwaist.Resistthetemptationtolookdown.

•Softenyourrightkneeifyouneedmorestability.

GATEWAYPOSE:

REVOLVEDHALFMOON(ParivrttaArdhaChandrasana)

HOWTOGETTHERE:

•Beginindownwardfacingdog.Stepyourrightfootbetweenyourhands.

•Keepbothpalmsflattothemat,andshiftyourweightintoyourrightleguntilyourleftlegisparallelwiththematandthestandinglegisstraight.Keepyourhipssquare.

•Keepyourleftpalmdownnexttoyourrightfoot,andreachyourrighthanduptowardtheceiling.

towardtheceiling.

•Rotatefromyourwaistupalongtheaxisofyourspineuntilyourrightshoulderisstackedoveryourleft.Yourrightpalmopenstotheright.

•Lengthenyourspine,andliftyourgazeupward.

WHERETOENGAGE:

•Flexthroughthequadricepsofyourbacklegtofullyextend.

•Engageabdominalsandobliquestoachievetherotationofyourtorso.

•Pressthroughthestandinglegtokeepyourhipssquare.

•Squaringyourhipsisthemostimportantaspectofthisposture.Ifyourhamstringsaretightandpreventingyoufromachievingthis,trysofteningthestandinglegorusingablockunderthehandthat’sgrounded.

•Themostcommoncompensationstudentsmakeisallowingtheextendedlegtodropdownandswayoff-centerinthedirectiontheyarerotating.Trypracticingthisposturewiththeextendedlegpressingintoawalltoensuresquarehips.

Giveyourhalfmoonatwistwiththerevolvedvariation.Revolvedhalfmoonstretchesthehipsandhamstringswhilealsostrengtheningthelegsandprovidingadeeptwist.

REVOLVEDHALFMOONADVANCEDASANA:

ONELEGBIND

HOWTOGETTHERE:

•Begininrevolvedhalfmoonontherightside.

•Gazedowntothefloor,bendyourleftleg,andreachyourrighthandforyourleftankle.

•Foldyourforeheadtoyourshin,andreachyourleftkneetowardtheceiling.

•Squareyourhips.

WHERETOENGAGE:

•Flexyourlefthamstringtopullyourleftheeltowardyourgluteus,andreleasethroughyourquad.

•Engageabdominalstofoldforward,andreleasethroughyourlowerback.

•Engagetherightquadricepstoreleasetherighthamstring.

•Thispostureisgoingtoprovideabigstretchforthequadriceps.Theflexibilityofthequadricepswilldeterminehowmuchyoucansquareyourhipswhileliftingyourkneeupward.

•Themostcommoncompensationstudentsmakeisallowingtheextendedlegtodropdownandswayoff-centerinthedirectiontheyarerotating.Trypracticingthisposturewiththeextendedlegpressingintoawalltoensuresquarehips.

REVOLVEDHALFMOONADVANCEDASANA:

REVOLVEDDANCER(ParivrttaNatarajasana)

HOWTOGETTHERE:

•Begininrevolvedhalfmoonontherightside.

•Gazedowntothefloor,bendyourleftleg,andreachyourrighthandforyourleftankle.

•Softenthestandingleg,liftyourgaze,andslowlyrisetostanding.

•Onlywhenyoufeelstable,begintostraightenthestandingleg,andkickyour

•Onlywhenyoufeelstable,begintostraightenthestandingleg,andkickyourhandandfootintooneanother.

•Keepyourchestandgazeliftedandyourhipssquaretothefloor.

WHERETOENGAGE:

•Engagetherightquadricepstoextendthestandingleg.

•Pressyourleftfootintoyourrighthandtoopenintothebackbend.

•Balanceisthegreatestobstacle,bothasyoucomefromthefloortostandingandextendingintoyourfullestexpressionoftheposture.Takeyourtimewiththetransitions.

•Waituntilyouarecompletelyuprighttobeginkickingyourhandandfoottogetherintothebackbendposition.

GATEWAYPOSE:

TRIANGLE(Trikonasana)

HOWTOGETTHERE:

•Beginindowndog.Stepyourrightfootbetweenyourhands,anddropyourbackheelflattothefloor.

•Straightenyourrightleg,andplaceyourrighthandtotheinsideoroutsideofyourrightfootwithyourpalmflat.

•Reachyourlefthandup,rotatingtherightsideofyourchestuptowardtheceilinguntilyourspineisfullyextended.

•Stackyourlefthipontopofyourright.

•Liftyourgazeupward.

WHERETOENGAGE:

•Pressthroughyourrightbigtoeandtheoutsidebladeofyourleftfoottokeepyourleftarchlifted.

•Engagetherightquadricepstolengthenthehamstring.

•Squeezeyourleftgluteustohelpstackyourlefthipontopofyourright.

•Iflookingupwardbothersyourneck,lookstraightahead.

•Straighteningbothlegsisthemostimportantaspectofthisposture.Ifyourhamstringsaretootighttoallowyoutostraightenbothlegswhilekeepingyourpalmflatonthefloor,tryusingablockunderyourgroundedhandorplacingyourhandonyourshin.

Triangleisafeel-goodstandingpose.Withtwogroundedandstraightlegs,youcanreallyfocusonstretchingandexpansioninthisposewithouttheaddedelementofbreathingintoabentlegorbalancing.Trianglefeaturesamultitudeofbenefits,includingstretchingandstrengtheningboththeupperbodyandlowerbodywhilealsoprovidingstressreliefandimproveddigestion.

TRIANGLEADVANCEDASANA:

STARSIDEPLANK(Vasisthasana)

HOWTOGETTHERE:

•Beginintriangleontherightside.Lookdownandhookyourrightindexandmiddlefingersaroundyourrightbigtoe.

•Placeyourleftpalmflatonthefloor,cominghighontotheballofyourbackfoot.

•Simultaneouslyrolltotheoutsideofyourleftheel,andbegintoreachyour

•Simultaneouslyrolltotheoutsideofyourleftheel,andbegintoreachyourrightleguptowardtheceiling.

•Pullyourrighttoesbackandreachthroughyourheel.Feeltherightsideofyourbodyliftupward.

WHERETOENGAGE:

•Pressfirmlyintoyourgroundedpalmtostabilizethroughyourshoulder.

•Squeezethroughthequadricepsofyourextendedlegtolengthenthehamstringandstraightenyourleg.

•Gazeuptowardtheliftedleg.

•Makesureyoufeelyourfingertipspressingdownintothemattopreventplacingalltheweightinyourpalmandcompressingyourwrist.

•Foranextracorechallenge,releaseyourtoes,andletyourextendedleghoverinthestarposition.

TRIANGLEADVANCEDASANA:

BOUNDTRIANGLE(BaddhaTrikonasana)

HOWTOGETTHERE:

•Beginintriangleontherightside.

•Gazedowntowardthefloor,andsoftenyourrightknee.

•Reachyourrighthandunderyourrightthighandbehindyourback.

•Directyourgazebackup,andreachyourrighthandbehindyourback.

•Interlaceyourfingerstogether,orwrapyourrighthandaroundyourleftwristtofindthebind.

WHERETOENGAGE:

•Engagetherightquadricepstostraightenyourrightleg.

•Boundtriangleiseasierifyouinternallyrotateyourshoulderstogetintothebind,almostlikeyou’recollapsingyourposturedown.Onceyou’veachievedthebind,engagebackintotheposturebyexternallyrotatingyourshouldersandopeningyourchest.

•Useatowelorstrapifyouneedassistancewiththebind.

GATEWAYPOSE:

CRESCENTLUNGE(Anjaneyasana)

HOWTOGETTHERE:

•Beginindowndog.Lungeyourrightfootbetweenyourhands,andstayhighontheballofyourbackfoot.

•Risetostanding,andreachyourarmsoverhead.

•Keepyourrightthighparalleltothemat,andpushthroughtheheelofyourleftfoottostraightenyourleg.

WHERETOENGAGE:

•Engageyourleftquadtoextendyourleftlegstraight.

•Utilizingthetransverseabdominis,drawyournavelinanduptoextendyourspineandprotectyourlowerback.

•Engageyourleftgluteustoreleasethroughyourlefthipflexor.

•Keepyourshouldersrelaxedawayfromyourearsandyourtailbonedroppingdown.

•Astretchshouldbefeltthroughyourleftquadandhipflexorwithnocompressionofyourlowerback.

•Yourpelvisshouldbepointingstraightforward.Ifit’sanglingdown,softenyourbackkneetocreatebetteralignment.

Crescentlunge,orhighlungeasit’scommonlycalled,isacombinationlungeandbackbend.Thelungeportionoftheposestrengthensthebuttandquadricepswhilestretchingthehipflexor.Thebackbendintheupperbodyopensthethoracicspine,chest,andlungs.

Crescentlungeleadsyouintodeeptwists,challengingbalancingvariations,andarmbalances.

CRESCENTLUNGEADVANCEDASANA:

PRAYERTWIST(ParivrttaAnjaneyasana)

HOWTOGETTHERE:

•Beginincrescentlungeontherightside.

•Bringyourhandstoprayerpositionatheartcenter.

•Twistyourleftelbowtotheoutsideofyourrightknee.

•Onceyourelbowissecure,fullyextendyourspinewhilerotatingtheleftsideofyourchest,andgazeupward.

WHERETOENGAGE:

•Drawyournavelinandupwardtoengagethetransverseabdominals.Thiscreatesspacetotwist.

•Abdominalsandobliquesareresponsiblefortherotationofyourspineintothetwist.

twist.

•Engagethroughyourleftquadtokeepyoustableandsecureasyoutwist.

•Useyourleftarmpressingintoyourrightthighasleveragetodeepenthetwist.

•Themostimportantaspectofthispostureisthetwist.Ifyourbalanceisunstableasyoutwist,groundyourleftkneedowntothefloor.

CRESCENTLUNGEARMBALNCE:

SIDECROWSPLITS

HOWTOGETTHERE:

•Beginincrescentlungeprayertwistontherightside.

•Softenyourbackknee,andgazeatthefloorontheoutsideofyourrightthigh.

•Softenyourbackknee,andgazeatthefloorontheoutsideofyourrightthigh.Placeyourpalmsflatonthefloorontheoutsideofyourrightleg.

•Starttobendyourelbows,andleanweightintoyourarms.Restyourrightthighontopofyourlefttricep.

•Keepbendingyourelbowsto90degrees,andallowtheweightofyourbodytobefullysupportedbyyourarms.

•Extendbothlegsstraight.

WHERETOENGAGE:

•Stayactiveinyourfingertipstopreventplacingalloftheweightintoyourpalmsandcompressingyourwrists.

•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintainabaseofsupport.

•Squeezethroughthequadricepsofbothlegstostraightenthem.

•Thispostureisn’taboutstrengthbutratheralignment.Aslongasyourelbowsstackoveryourwristata90-degreeangle,yourbodywillfeellight.

•Visualizeyourhipsliftingsoyoudon’tcollapseyourweightdownwardintoyourarms.

•Gazeforwardortotheside.

•Prayertwistisagreatgatewaytosidecrowsplitsbecauseyourbodyisperfectlyalignedforthearmbalance.Trustyourselftoleanintoitandgoforit.

BOUNDCRESCENTTWIST(BaddhaParivrttaAnjaneyasana)

HOWTOGETTHERE:

•Begininprayertwistontherightside.

•Gazedowntothefloor,andreachyourlefthandunderyourrightthighandbehindyourback.

•Reachyourrighthandbehindyourbackandeitherinterlaceyourfingersorwrapyourlefthandaroundyourrightwristtosecurethebind.

•Liftyourgazebackup,andleanbacktorotateyourchestopenandfullyextendyourspine.

WHERETOENGAGE:

•Drawyournavelinandupwardtoengagethetransverseabdominis.Thiscreatesmorespacetotwist.

•Abdominalsandobliquesareresponsiblefortherotationofyourspineintothetwist.

twist.

•Engagethroughyourleftquadtokeepyoustableandsecureasyoutwist.

•Internallyrotateyourleftshouldertohelpyoufindthebind.Onceyou’veachievedthebind,engagebackintotheposturebyexternallyrotatingyourshoulderandopeningyourchest.

•Ifyouarehavingdifficultybinding,trydroppingyourkneetobind.Ifyoufeelstable,tuckyourtoes;re-straightenyourleftknee,andliftitofftheground.

•Ifshouldersaretootighttobind,useatowelorstraptoassistwiththebind.

BOUNDREVOLVEDHALFMOON(BaddhaParivrttaArdhaChandrasana)

HOWTOGETTHERE:

•Begininboundcrescenttwistontherightside.

•Gazedowntothefloorinfrontofyourrightfoot.

•Maintainingyourbind,softenyourbackknee,andshiftweightontoyourrightleg.

•Liftyourleftlegofftheground.Onceyourlegisparalleltothematandyourlefthipissquarewithyourright,begintostraightenyourrightleg.

WHERETOENGAGE:

•Engagebothquadricepstostraightenyourlegs.

•Keepthetransverseabdominisdrawninforsupportandstability.

•Theimportantaspectofthispostureismaintainingabindasyoubalanceonthestandingleg.Keepingyourrightkneesoftwillassistwithbalance.Asyoufeelmorestable,straightenthestandingleg.

•Keepingyourgazedownalsohelpswithbalance.Asyoufeelready,moveyourgazestraightaheadorupward.Whenyouliftyourgaze,extendyourspine.

REVOLVEDBIRDOFPARADISE(ParivrttaSvarga-Dvijasana)

HOWTOGETTHERE:

•Begininboundcrescenttwistontherightside.

•Gazedowntoyourrightfoot,andstepyourleftfootuptomeetyourright.

•Maintainingyourbind,softenyourleftknee,andshiftweightintoyourleftleg.

•Slowlyrisetoastandingposition,keepingyourrightkneebent.

•Onceyoucometoafullstandingpositionwithyourleftlegstraightandyoufeelbalanced,extendyourrightlegoutstraight,rotateyourchestopen,andpullyourshouldersback.

WHERETOENGAGE:

•Engagebothquadricepstostraightenyourlegsonceyou’reinafullstandingposition.

•Drawyourbellyinanduptoprovidestabilityandspacetotwistdeeper.

•Theimportantaspectofthispostureismaintainingabindasyoubalanceonthestandingleg.Keepingyourleftkneesoftwillassistwithbalance.Asyoufeelmorestable,straightenthestandingleg.

•Yourbiggestkeytosuccesswiththisposeistoknowwhenyoufeelconfidentaboutthestepsittakestogetthere.Beslowandintentionalaboutmovingintothisposture.

GATEWAYPOSE:

STANDINGSPLITS(UrdhvaPrasaritaEkaPadasana)

HOWTOGETTHERE:

•Beginindowndog.Lungeyourrightlegbetweenyourhands,andshiftweightforwardontoyourrightleg.

•Liftyourleftlegup,andfoldyourforeheadintowardyourrightshin.

•Straightenbothlegs.

WHERETOENGAGE:

•Engagethequadricepstostraightenbothlegs.

•Drawthetransverseabdominisinanduptocreatespacefortheforwardfoldandtotakeitdeeper.

•Standingsplitsisadeephamstringopener.Astraightliftedlegismoreimportantthanastraightgroundedleg.Ifyourhamstringsaretight,keepyourkneesoftonthegroundedleg,reducingtheintensityofthestretch.

•Pointyourlefttoesdowntowardthefloor,andkeepyourhipssquare.Resisttheurgetoopenyourhipsinordertogetyourliftedleghigher.

Standingsplitsisasimpleposethatprovidesanexcellentwaytostretchandlengthenthehamstringswhilealsoservingasagentle,calminginversion.Standingsplitsareoneofthebestposesfortransitioningintohandstand.

STANDINGSPLITSADVANCEDASANA:

ARROW/BALANCING

HOWTOGETTHERE:

•Begininstandingsplitsontherightside.

•Gazeforwardinfrontofyourrightfoot.Liftyourchestslightlyoffyourthighstocreateastraightlinefromyourheadtoyourheel.

•Slowlyextendbotharmsstraightbackbehindyouwithfingertips,reachingtowardtheextendedlegandturningthepalmsin.

WHERETOENGAGE:

•Engagethequadricepstostraightenbothlegs.

•Reachthroughyourfingertipstowardyourextendedlegasyouliftupthroughyourchest.

•Thisposeisahugebalancechallenge.Workyourwayintoitslowly.Startbybringingyourhandstoheartcenter,andgetcomfortablebalancingtherebeforeextendingthemallthewayback.

•Softenyourkneeonthestandinglegtohelpwithbalance.

STANDINGSPLITSINVERSION:

HANDSTAND(AdhoMukhaVrksasana)

HOWTOGETTHERE:

•Begininstandingsplitsontherightside.

•Withbothpalmsflatonthefloor,gazeforwardinfrontofyourrightfoot,andliftyourchestslightlyoffyourthightolengthenyourspine.

•Shiftweightontotheballofyourrightfoot,andbegintotakesomesmallhops,liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethe

liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethemat.

•Onceyoufindabalancepointwhereyourhipsstackoveryourshoulders,bringyourrightleguptomeetyourleft.

WHERETOENGAGE:

•Theliftandengagementofyourleftlegiscrucialforgettingintohandstandposition.

•Engagethetricepstokeepyourelbowsinfullextension.

•Thegoalistoformastraightlinefromyourhandstoyourfeet,sotheengagementofabdominalsandyourgluteusmaximusisimperative.

•Thetendencyhereistowanttouseforcetokickupintothehandstand.Usebodyawarenessandcontrolinstead.Thekeytoliftingintothehandstandisgettingyourhipsstackedoveryourshoulders.Practicetakingsmallhopsandreallyliftingthroughyourleftlegtogetintothisposition.Onceyourhipsareoveryourshoulders,liftinguptohandstandissimple.

3BALANCINGPOSES

alancingposesinyogapracticeprovidebothphysicalandmentalbenefits.Fromaphysicalstandpoint,theseposturesbuildstabilityinthebodyfromthefloorupandhelptostrengthenthefeet,ankles,knees,andhips.Fromamentalstandpoint,theybuildfocusandconfidence.

Youcantakethephysicalandmentalchallengeastepfurtherbyexploringvariationsofbalancingposturesthattakeyouintoarmbalances,inversions,andmoreintensebalancing.

GATEWAYPOSE:

EAGLE(Garudasana)

HOWTOGETTHERE:

•Begininastandingpositionatthetopofthemat.Bendyourkneesslightly.

•Standingonyourrightleg,pickupyourleftlegandwrapitupandoveryourright.Tuckthetopofyourleftfootbehindyourrightcalfifyouareable.

•BringyourarmsoutintoaT-shape,andthenwrapyourleftarmunderyourrightandrotateyourpalmstogethertotouch.Liftyourelbowsuptoshoulder

rightandrotateyourpalmstogethertotouch.Liftyourelbowsuptoshoulderheight,andpressyourhandsawayfromyourface.

WHERETOENGAGE:

•Squeezeyourinnerthighstogethertokeepthebindofyourlegs.

•Engageyourabdominals,andkeepyourchestlifted.

•Pressyourpalmstogether,andliftupthroughyourfingertipstostretchyourshouldersandmaintainthearmbind.

•Don’tworryifyoucan’tgetyourfootcompletelywrappedaroundyourcalfmuscle.Dothebestyoucan.

•Iftightnessinyourshoulderspreventsyoufromachievingthearmbind,bringyourhandstoprayerpositionatheartcenter.

•Keepyourtorsoupright.Yourshouldersshouldstackoveryourhips.

Eaglerequiresyoutobalanceononelegwhilemaintainingabindwithyourarmsthatopensyourshoulders.Thisposecanleadyouintoseveralvarietiesofsidecrowaswellasaheadstand.

EAGLEARMBALANCE:

SIDECROW(ParsvaBakasana)

HOWTOGETTHERE:

•Beginineagleontherightside.Releaseyourarmbind.

•Comeallthewaydownintoasquattingpositiononyourrighttoes,andbringyourhandstotheoutsideofyourleftthigh,facingawayfromyouanddirectlyunderyourshoulders.

•Keepyourelbowssqueezingin,andbendthemto90degrees.Allowyourleftthightorestontheshelfcreatedbyyourarms.

•Bringyourrightkneeontopofyourleft.

WHERETOENGAGE:

•Stayactiveinyourfingertipstopreventplacingallofyourweightontoyourpalmsandcompressingyourwrists.

•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintain

•Squeezeyourinnerthighstogetherandyourheelstowardyourbutt.

EAGLEARMBALANCE:

SIDECROWSPLITS

HOWTOGETTHERE:

•Beginineagleontherightside.Releaseyourarmbind.

•Starttobendyourelbows,andleanweightintoyourarms.Restyourleftthighontopofyourrighttricep.

•Keepbendingyourelbowsto90degrees,andallowtheweightofyourbodytobefullysupportedbyyourarms.

•Extendbothlegsstraightbykickingthemawayfromoneanother.

WHERETOENGAGE:

•Stayactiveinyourfingertipstopreventplacingallofyourweightontoyour

•Squeezethroughthequadricepsofbothlegstostraightenthem.

EAGLEARMBALANCE:

SIDECROWSTRAIGHTLEGS

HOWTOGETTHERE:

•Beginineagle.Releaseyourarmbind.

•Keepyourelbowssqueezingin,andbendthemto90degrees.Allowyourleftthightorestontheshelfcreatedbyyourarms.

•Bringyourrightkneeontopofyourleft,andextendbothlegsoutstraight.

WHERETOENGAGE:

•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintain

•Squeezethroughthequadricepstostraightenyourlegs,andreachthroughyourheels.

•Reachyourchestforward.

•Thispostureisn’taboutstrengthbutratheralignment.Aslongasyourelbowsstackoveryourwristsata90-degreeangle,yourbodywillfeellight.

•Visualizeyourhipsandchestliftingsoyoudon’tcollapseyourweightdownwardintoyourarms.

EAGLEINVERSION:

HEADSTANDWITHEAGLELEGS

HOWTOGETTHERE:

•Beginineagle.

•Keepingyoureaglelegs,comedowntoasquattingposition,andplaceyourpalmsflatonthefloor.

•Tuckyourchinandplacethecrownofyourheadonthefloor.Squeezeyourelbowsinlinewithyourshoulders.

elbowsinlinewithyourshoulders.

•Stillkeepingyoureaglelegs,slowlyliftintoaheadstand.

WHERETOENGAGE:

•Squeezeyourinnerthighstogether.

•Abdominalsandobliquesshouldbekeptactivethroughout.

•Formanequilateraltrianglebetweenyourhandsandhead.Thismeansthatthedistancebetweenyourhandsshouldmatchthedistancebetweeneitherhandandyourhead,justlikeatripod.

•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestsenseofstability.

•Yourchinshouldbeinaneutralpositiontoensureyourneckisinalignment.

•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.

•Tocomeoutoftheinversion,hingeatyourwaistandbringyourlegsbackdowntothefloor.Slowlyrisetostandbackineagle.

•Ifyou’rereadytotryamoreadvancedvariation,tryswitchingyourlegsintheairbyunwindingthemandwrappingyourrightoveryourleft.Returntostandingineagleontheotherside.

GATEWAYPOSE:

FIGUREFOUR(EkaPadaUtkatasana)

HOWTOGETTHERE:

•Begininastandingpositionatthetopofthematwithyourhandsatheartcenter.

•Pickupyourleftlegandcrossyourleftankleoveryourrightknee.

•Bendyourrightkneeandsquatdown.Sendyourhipsbackasyoureachyourchestforwardtolengthenyourspine.

chestforwardtolengthenyourspine.

WHERETOENGAGE:

•Pressyourleftkneedowntowardthefloortoopenandstretchyourlefthipandgluteus.

•Reachthroughyourleftheel,andpullyourtoesbacktowardyourshin.

•Keepyourabdominalsengaged.

•Sinkyourhipsdownsothatyourrightthighisparallelwiththemat.Imagineyouaresittingbackintoachair.

•Extendthroughthecrownofyourhead,andlengthenyourspine.Avoidroundingthroughyourback.

Figurefourisastandinghip-openingposethattestsbalanceandconcentration.Onceyoufeelstableinfigurefour,bringyourhandstothefloorforanarmbalanceorinversion.

FIGUREFOURARMBALANCE:

FLYINGPIGEON(EkaPadaGalavasana)

HOWTOGETTHERE:

•Begininfigurefourontherightside.

•Squatdownandplaceyourpalmsflatonthefloor.

•Hookyourlefttoesaroundyourrighttricep,andrestyourleftkneeonyourlefttricep.

•Leanforwardandbringweightontoyourfingertips.Liftyourrighttoesofftheground.

•Keepyourchestlifted,andstraightenyourrightlegbehindyou.

WHERETOENGAGE:

•Flexyourleftfoottomaintainthehookofyourtoesaroundyourrighttricep.

•Liftthroughyourchest,andsqueezeinandupthroughyourabdominals.

•Engageyourrightquadricepstoextendandstraightenyourlegbehindyou.

•Getcomfortablebalancingwithyourrighttoesoffthefloorbeforeyouattempttoextendandstraightenyourlegbehindyou.

•Onceyouarereadytoextendyourlegbehindyou,bemindfultokeepeverythingengaged,squeezinginandliftingup.

•Keepreachingyourchestforwardandbringingweightintoyourfingertipstocounteractyourlegextendingbackbehindyou.

FIGUREFOURARMBALANCE:

GRASSHOPPER(ParivrttaEkaPadaUkatasana)

HOWTOGETTHERE:

•Begininfigurefourstandingonyourrightleg.

•Twistingdeeply,bringyourlefttriceptothesoleofyourleftfoot.

•Squatdownandplaceyourhandsontherightsideofthemat,reachingaway

•Squatdownandplaceyourhandsontherightsideofthemat,reachingawayfromyou.

•Lookdowntotheright,andsquatdownintoyourrightleg.Placeyourhandsshoulder-distanceapartonthematwithyourfingertipsfacingawayfromyou.

•Leanintoyourarmsuntilyouareata90-degreebendatyourelbowsandyourleftfootcanrestflatinastandingpositiononyourlefttricep.

•Keepyourrightkneebentwithyourheeltuckedintoyourgluteusorextenditstraightoutforfullexpressionofthepose.

WHERETOENGAGE:

•Thisposerequiresextremelyintensetwisting.Drawyournavelinandtwistdeeplyfromyourribcage.Pressyourtricepfirmlyintoyourfoottodeepenthetwist.

•Squeezeyourelbowsinandkeeptheminlinewithyourshoulderstomaintainabaseofsupport.

•Engageyourrightquadricepstoextendandstraightenyourleg.

•Thisposerequiresalittlebitofeverything,withdeeptwisting,deephipopening,andarmbalancing.Besuretoprepforthisposewithfigurefourandtheflyingpigeonarmbalance.

•Youmustbeabletogetyourtriceptothesoleofyourfootinordertoattemptthearmbalance.Ifyoucan’tgetthere,keeppracticingthetwistuntilyoucan.

•Getcomfortablebalancingwithyourrightheeltuckedtoyourgluteusbeforeyouattempttoextendandstraightenyourlegouttotheside.

•Ifyoufindthatyourleftfootkeepsslidingoffyourlefttricep,tryworkingitcloseruptowardyourarmpit,andreallypressyourfootdownintoyourarmtocreateashelf.

FIGUREFOURINVERSION:

HEADSTANDWITHFIGUREFOURLEGS(EkaPadaSalambaShirshasana)

HOWTOGETTHERE:

•Begininfigurefourorflyingpigeonarmbalance.

•Keepingyourfigurefourlegs,comedowntoasquattingposition,andplaceyourpalmsflatonthefloor.

•Tuckyourchinandplacethecrownofyourheadonthefloor.Squeezeyourelbowsinlinewithyourshoulders,andflexyourlefttoesintoyourright

elbowsinlinewithyourshoulders,andflexyourlefttoesintoyourrighttricep.

•Unhookyourtoesfromyourtriceps,andslowlyliftintoaheadstandasyoukeepyourlegsinfigurefourposition.

WHERETOENGAGE:

•Flexbothfeet,andpullyourtoesbacktowardyourshins.

•Squeezeyourquadricepsandinnerthighstostayactiveinyourlegs.

•Abdominalsandobliquesshouldbekeptengagedthroughout.

•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestfeelingofstability.

•Tocomeoutoftheinversion,hingeatyourwaist,andslowlybringyourlegsdowntowardthefloor.Re-hookyourlefttoesaroundyourrighttricep,andrestyourleftkneeonyourlefttricep.Transferweightbackintoyourfingertips,andcomebackintofigurefourorflyingpigeonarmbalance.

•Ifyou’rereadytotryamoreadvancedvariation,tryswitchingyourlegsintheairbyuncrossingthemandthencrossingyourrightankleoveryourleft.Exittheinversion,andreturntofigurefourorflyingpigeonarmbalanceontheoppositeside.

GATEWAYPOSE:

DANCER(Natarajasana)

HOWTOGETTHERE:

•Begininastandingpositionatthetopofthemat.

•Reachyourrightarmstraightupwithyourbicepbyyourear.

•Shiftweightontoyourrightleg,andsoftenyourrightknee.

•Bendyourleftknee,andbringyourfootuptowardyourbutt.

•Wrapyourrighthandaroundtheinsideofyourleftfoot.

•Kickyourhandandfoottogether,leanforwardslightly,andliftthroughyourchest.

•Straightenthestandingleg.

WHERETOENGAGE:

•Pressyourhandandfoottogethertomoveintothebackbend.

•Liftupthroughyourleftheel,chest,andrightarm.

•Squeezeyourrightquadricepstostraightenthestandingleg.

•Grounddownintoallfourcornersofyourrightfoot.

•Keepyourhipssquaretothemat,andavoidrotatingyourlefthiphigherthanyourrightjusttoliftyourleghigher.

•Thetendencyhereistoleanforwardandforgetabouttheupwardlift.Everythingshouldbeliftinguptowardtheceiling.

•Avoidlookingatthefloor.Gazestraightoutinfrontofyouoruptowardyourliftedhand.

•Keepyourtoespointingstraightforward.

Dancerisabalancingpose,featuringabeautifulbackbend.It’sapowerhouseposethattrainsconcentration,stretchesthehips,chest,andshoulders,andstrengthensthefeet,ankles,hips,andbackofthebody.

DANCERADVANCEDASANA:

KINGDANCER

HOWTOGETTHERE:

•Beginstandingatthetopofthemat.

•Bendyourleftknee,andbringyourleftheeltowardyourleftgluteus.

•Externallyrotateyourleftfoot,andwithyourleftpalmfacingup,reachyourhandfortheinsidebladeofyourfoot.

•Dropyourleftelbowdowntofindthefootbind,androtateuptotheceilingas

•Dropyourleftelbowdowntofindthefootbind,androtateuptotheceilingasyoukickyourfootintoyourhand.

•Onceyourleftelbowispointingup,reachyourarmoverheadandgrabyourleftforearmortoes.

WHERETOENGAGE:

•Pressyourhandandfoottogethertomoveintothebackbend.

•Liftupthroughyourleftheel.

•Reachyourelbowsupandback.

•Liftthroughyourchest.

•Squeezeyourrightquadricepstostraightenthestandingleg.

•Grounddownintoallfourcornersofyourrightfoot.

•Keepyourhipssquaretothemat.

•Don’tpullyourfootforwardtodeepenthebackbend.Instead,reachyourelbowsup,andkeeptheminlinewithyourshoulders.Reachthroughyourchesttodeepenthebackbend.

•Thisisaverydeepbackbend.Useastrapiftheposeisnotaccessible,andbegintopracticewalkingyourhandsdownthestraptowardyourfootasyourbodybecomesmoreopen.

DANCERADVANCEDASANA:

OUTSIDEHALFBOWBOUNDHALFMOON(Chapasana)

HOWTOGETTHERE:

•Beginindancerontherightside.

•Begintoleanforwardandloweryourrightfingertipstowardthemat.Keepyourlefthandwrappedaroundtheinsideofyourleftfoot.

•Onceyourfingertipsreachthemat,bringyourpalmdownflat,andopenyourhipssothatyourlefthipstacksontopofyourright.

hipssothatyourlefthipstacksontopofyourright.

•Reachyourleftheelawayfromyourbutt.

WHERETOENGAGE:

•Pressdownfirmlythroughallfourcornersofthestandingleg.

•Rotateyourchestopentowardtheceiling.

•Themoreyoukickyourhandandfoottogether,themoreitwillbenecessarytocounterthisbyshiftingyourhipsintheoppositedirection.

•Gazestraightaheadortowardtheceiling.

•Balanceonyourfingertips,oruseablockunderyourrighthandifyourrighthamstringistootighttofindthepose.

4InvertedPoses

ntheyogaworld,thewordinversionconnoteshavingyourheadlowerthanyourheart.Aninversioncanbeanythingfromdowndogtoforwardfoldtoheadstand,andwe’vealreadycoveredmanyofthosetypesofinversionsinthisbooksofar.

Inthissection,webuildonthatbaseaswecoverthebasicsofhowtoperformcrane/crow,headstand,handstand,andshoulderstandaswellasadvancedvariationsofeachoftheseposes.

GATEWAYPOSE:

CRANE/CROW

HOWTOGETTHERE:

•Begininastandingpositionatthetopofthemat.

•Squatdownandbringyourpalmstothefloorandbegintobendyourkneesandyourelbows.

•Stackyourkneesontopofyourtricepsasclosetoyourarmpitsaspossible.Bringyourtoesinandtouchthemtogetherifpossible.

•Shiftweightforwardintoyourfingertipsandliftyourtoesoffthefloorandheelstowardyourgluteus.

•Forcranepose,straightenyourarmscompletely.Forcrowpose,elbowscanstaybent.

WHERETOENGAGE:

•Bringalotofweightforwardandreallypressintoyourpalms,gripintoyourfingertips,andliftupthroughyourchest.

•Drawyourheelstowardyourbuttandcreateanactiveliftthroughyourlegs.

thearmbalance.

•Shiftmoreweightforwardthanyouthinkisnecessaryandfeeltheweightinyourpalmsandfingertips.

•Ifyouarestrugglingwiththearmbalance,placeyourfeetonablockandyourpalmsonthefloor.Thishelpsgetyouintotheproperpositionforcrow,andyoucanbegintopracticeliftingonefootofftheblockandthentwoforthearmbalance.

Crane/crowisoftenoneofthefirstarmbalancesmastered.It’safunandaccessibleposethatrequiresamixoftrust,bodyawareness,andstrength.

Manynewstudentsbelievetheydonotpossesstheupperbodystrengthtoperformcranepose,butit’slessaboutstrengthandmoreabouttechniqueandtotalbodyengagement.Inthischapter,progressionsareprovidedformasteringcrowposeaswellasadvancedvariationssuchasaone-legcrow,transitioningtotripodheadstandandbacktocrow,andjumpingbackthroughchaturanga.

CRANE/CROWARMBALANCE:

ONE-LEGCROW(EkaPadaBakasana)

HOWTOGETTHERE:

•Beginincrowpose.

•Shiftweighttoyourrightsideandstarttofeellightnessinyourleftside.

•Liftyourleftkneeoffofyourlefttricepandhover.

•Asyoufeelready,straightenyourleftlegbehindyou.

WHERETOENGAGE:

•Reallyfeelthetransferofweighttoyourrightside,andfeelsolidandstableinyourrightside.

•Firmlyfirethroughyourleftquadricepstostraightenyourlegbehindyou.

•Thisisadifficultvariationofcrowthatrequiresstrengthandtrust.Getcomfortablehoveringyourkneeoffyourtricepbeforeattemptingtostraightenyourlegbehindyou.

•Shiftmoreweightforwardthanyouthinkisnecessaryandfeeltheweightinyourpalmsandfingertips.

CRANE/CROWINVERSION:

HEADSTAND(SalambaShirshasana)ANDBACKTOCROW

HOWTOGETTHERE:

•Beginincrow.

•Shiftevenmoreweightforward,tuckyourchin,andplacethecrownofyourheadonthefloor.Squeezeyourelbowsinlinewithyourshoulders,andkeepyourkneesstackedonyourtriceps.

•Comeintoatripodpositiononthefloorwithyourpalmsflatonthefloorand

•Comeintoatripodpositiononthefloorwithyourpalmsflatonthefloorandyourkneesrestingontopofyourtriceps.Yourhipsshouldbestackedoveryourshoulders.

•Slowlyliftyourkneesoffyourtriceps,andcomeintoaheadstandwithstraightlegs.

WHERETOENGAGE:

•Squeezeyourquadricepsandinnerthighstostayactiveinyourlegs.

•Yourabdominalsandobliquesshouldbekeptengagedthroughout.

•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestfeelingofstability.

•Tocomeoutoftheinversion,hingeatyourwaistandslowlybringyourlegsdowntowardthefloor.Placeyourkneesbackonyourtriceps,andshiftweightontoyourfingertips.Liftbackintocrowpose.

CRANE/CROWINVERSION:

HANDSTANDPRESS

HOWTOGETTHERE:

•Beginincrow.

•Shiftweightforward,andstackyourhipsoveryourshoulders.Keepyourkneesclosetoyourchest,andallowthemtobegintoliftupandleaveyourtricepsasyoumoveforward.

•Extendyourlegsstraightupoverhead,andbringyourbodyintoastraightlinefromheelstohipstoshoulderstowrists.

WHERETOENGAGE:

•Activelyflexyourabdominalmusclestopreventbackwardmomentumandyourgluteusmaximustopreventyourselffromfoldingforwardatyourwaist

yourgluteusmaximustopreventyourselffromfoldingforwardatyourwaistandcomingdown.

•Keepyourgazebetweenyourhandsorslightlyinfrontofyourfingertipsthroughout.

•Yourshoulderswillbeinfrontofyourwristswhenyouareincrowpose,soasyoustraightenyourbodyintohandstand,besuretoshiftyourshouldersbackoveryourwrists.

•Forabigchallenge,trytomovebackintocrowfromhandstand.

CROWADVANCEDASANA:

JUMPBACKCHATURANGA

HOWTOGETTHERE:

•Beginincrowpose.

•Liftyourkneesoffyourtriceps,andshootyourlegsstraightbackbehindyou.

•Landinalowplankpositionlikeyouareinthebottomofyourchaturangawithyourelbowsinandbentat90degrees.

•Movethroughupwardfacingdogtodowndogtocompletethevinyasa.

WHERETOENGAGE:

•Drawyourabdominalsinanduptohelpfloatyourkneesoffyourtriceps.

•Firethroughyourquadricepstoshootyourlegsbackandextendthemlong.

•Squeezeyourelbowsintoyoursidebodyasyoucomeintothechaturangaposition.

position.

•Thisisoneofthosetransitionswhereyouhavetotrustyourselfandgoforit.Thekeyisgettingyourkneesoffyourtricepsandsendingyourlegsbackquickly.Landinginalowplankpositionmakesforasoftertransitionthroughchaturanga.

GATEWAYPOSE:

HEADSTAND

HEADSTANDADVANCEDASANA:

TRIPODHEADSTANDHOWTOGETTHERE:

•Beginindowndog.

•Droptoyourhandsandknees,andplacethecrownofyourheadonthefloorasfaroutinfrontofyouasyourhandsareapart.

•Tuckyourtoesandliftyourhips.

•Begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.

•Keepingyourlegsgluedtogether,liftbothlegsstraightupoverhead.Stackyourhipsoveryourshoulders,andformastraightlinefromheadtotoe.

•Keepyourgazeforwardononesinglepoint.

WHERETOENGAGE:

•Abdominalsandobliquesshouldbekeptactivethroughout.

•Engageyourgluteusmaximustopreventbreakingatyourwaist.

•Aneasieralternativeistoliftonelegup,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.

kneeposition.

•Avoidkickingintothispostureandrelyingonmomentum;thiscouldcompromisethesafetyofyourneck.

•Flexyourtoestowardyourshins,andtrytofeellikeyouarestandingontheceiling.

•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsovershoulders.

Theabilitytoperformaheadstandoftenservesasahugebenchmarkinastudent’spractice.Masteringthisposerequiresconsistentpractice,bodyawareness,andawillingattitude.

Startpracticingheadstandsbygettingcomfortablebalancingwithyourkneesonyourtricepsandgettingyourhipsoveryourshoulders.Oncethatbecomescomfortable,liftyourlegsintoheadstand,butuseawallforsupport.Eventuallybuildtheconfidencetomoveoffthewall.

Onceyoucanconfidentlyperformabasicheadstand,therearenumerousdifferentarmandlegplacementstotry.Thevariationsshowninthischapterrangefrombeginnertoadvanced.

PIKE(UrdhvaDandasanaA)

HOWTOGETTHERE:

•Begininheadstand.

•Hingeatyourwaist,andloweryourlegshalfwaydownintoapikeposition.YourbodywillbeinanL-shape.

WHERETOENGAGE:

•Yourabdominalsandobliquesshouldbekeptactivethroughout.

•Keepyourelbowssqueezinginandalignedwithyourshoulders.

REVOLVEDHIPS(Parsva-Sirsasana)

HOWTOGETTHERE:

•Maintainthesamealignmentfromyourwaistdowntoyourshoulders.

•Fromyourwaistdowntoyourfeet,begintorotatesothatyourfeetfacetherightsideofyourmat.Pauseforafewbreaths.

•Repeat,rotatingsothatyourfeetfacetheleftsideofyourmat.Again,pauseforafewbreaths.

WHERETOENGAGE:

•Squeezeyourquadricepstokeepyourlegsstraight.

•Keepyourupperbodyandcoreengagedandinyournormalhandstandposition.Yourhipsandlegsshouldbetheonlythingsmovinghere.

•Don’trelyonmomentum.Moveintentionallyandslowly.

SPLITLEGS(ParivrittaikapadaShirshasana)

HOWTOGETTHERE:

•Withstraightlegs,reachyourrightlegtowardthetopofthemat,whileyourleftlegreachestowardthebackofthematuntilbothlegsareparalleltothemat.

WHERETOENGAGE:

•Squeezeyourinnerthighs,spiralinginternally.

•Withyourlegsspreadinthisposition,manypractitionersfindthatitismucheasiertobalance.

LOTUSPREP(PadmaShirshasana)

HOWTOGETTHERE:

•Begintobendyourrightknee,bringingyourrightfoottowardthetopofyourleftthigh.

•Crawlyourrightfootintothecreaseofyourleftthighuntilitissecurelyintoalotusposition.

lotusposition.

•Pointyourrightkneeupwardandyourleftlegstraight.

WHERETOENGAGE:

•Drawtherightheelofyourfootdownwardandtowardyournavel.

•Engageyourleftgluteusmaximustopreventbreakingatyourwaist.

•Whileyoudrawyourrightheelintolotus,itcanmakeiteasierifyoubendatyourwaist,allowyourhipstomoveslightlyinfrontofyourshoulders,anddrawyourleftkneedownwardtohelppushyourrightfootintoplace.

FULLLOTUS(PadmaShirshasana)

HOWTOGETTHERE:

•Bendatyourwaist,allowyourhipstomoveslightlyinfrontofyourshoulders,anddrawyourleftkneedownwardtohelppushyourrightfootintoplace,

anddrawyourleftkneedownwardtohelppushyourrightfootintoplace,whilecrawlingyourrightfootintothecreaseofyourleftthighuntilitissecurelyinalotusposition.

•Bendyourleftknee,anddrawyourleftfootontoyourupperrightthighandupwarduntilitissecurelyinthelotusposition.

WHERETOENGAGE:

•Drawtheheelsofyourfeetdownwardandtowardyournavel.

•Squeezeyourkneesintowardoneanotherusingyourinnerthighs.

•Trynottorelyonstrengthwhentransitioningintolotus,butrathersoftenintoit.Remainateasewhilepositioningyourfeetontopofyourthighs.Onceafootisontopofathigh,youwillhavemoreleverageandcanbealittlemoreengagedinyourlegs.

ARMS-EXTENDEDHEADSTAND(MuktaHastaSirsasanaB)

HOWTOGETTHERE:

•Beginindowndog.

•Droptoyourknees,tuckyourchin,placethecrownofyourheadontheflooraboutafootinfrontofyourknees,andextendbotharmsoutinfrontofyouandoffslightlytoanangleoutsideshoulderwidth.Thebacksofyourhandsshouldpressdownwithyourpalmsfacingupward.

•Pressfirmlyintothebacksofyourhands,andkeepyourarmsstraight.

•Liftyourlegsparalleltothefloorintoa“pike”position.

•Onceyou’restable,beginliftingyourlegsstraightupasyourhipsrealigndirectlyoveryourshoulders.

WHERETOENGAGE:

•Asignificantamountofload-bearingweightwillbeonyourneck.Makesuretokeepyourchininaneutralpositiontoensureyourneckisinalignment.

•Aneasieralternativeistoliftonelegupfirst,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.

•Avoidkickingintothispostureandrelyingonmomentumbecausethiscouldcompromisethesafetyofyourneck.

•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsover

WIDEARMS–EXTENDEDHEADSTAND(MuktaHastaSirsasanaC)

HOWTOGETTHERE:

•Beginindowndog.

•Droptoyourknees,tuckyourchin,placethecrownofyourheadontheflooraboutafootinfrontofyourknees,andextendbotharmsouttothesideofyou,angledslightlysothatyourhandsarestillvisibleinyourperipheralvision.

•Pressfirmlyintoyourhands,andkeepyourarmsstraight.

WHERETOENGAGE:

•Avoidkickingintothispostureandrelyingonmomentum.Thiscouldcompromisethesafetyofyourneck.

BOUNDFOREARMBALANCINGHEADSTAND(BaddhaHastaSirsasanaA)

HOWTOGETTHERE:

•Beginindowndog.

•Droptoyourhandsandknees,andcomedownontoyourforearms.

•Interlaceyourfingersandpressyourpalmsfirmlytogether.

•Tuckyourchin,andplacethecrownofyourheadinbetweenyourforearmssothatthebackofyourheadrestsagainstyourhands.

thatthebackofyourheadrestsagainstyourhands.

WHERETOENGAGE:

•Keepyourpalmssealedtightly.

•Pressfirmlyintoyourforearms.

CROSSEDARMSHEADSTAND(BaddhaHastaSirsasanaB)

HOWTOGETTHERE:

•Beginindowndog.

•Crossyourarmssoyourrighthandandforearmarestackedandsealedinfrontofyourlefthandandforearm.

•Tuckyourchin,andplacethecrownofyourheadasfaroutinfrontofyour

•Tuckyourchin,andplacethecrownofyourheadasfaroutinfrontofyourarmsasitwillreach,withoutyourarmsleavingtheirposition.

•Balancingonthecrownofyourheadandyourforearms,begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.

WHERETOENGAGE:

shoulders.

FOREARMBALANCINGHEADSTAND(BaddhaHastaSirsasanaC)

HOWTOGETTHERE:

•Beginindowndog.

•Keepyourpalmsflatandforearmsparallelwhileyoutuckyourchinandplacethecrownofyourheadinbetweenyourhands.Yourforearmsremainontheground.

ground.

•Balancingonthecrownofyourheadandyourforearms,begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.

WHERETOENGAGE:

PALMSTOSHOULDERHEADSTAND(BaddhaHastaSirsasanaD)

HOWTOGETTHERE:

•Beginindowndog.

•Keepyourpalmsflatandyourforearmsparallelwhileyoutuckyourchinandplacethecrownofyourheadinbetweenyourforearmssothatyourhandsareslightlyinfrontofyourhead.

•Turnyourpalmsfaceupandplacethemunderneathyourshoulders.

•Balancingonthecrownofyourheadandyourelbows,begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.

WHERETOENGAGE:

kneeposition.

GATEWAYPOSE:

HANDSTAND(AdhoMukhaVrksasana)

HOWTOGETTHERE:

•Begininaforwardfold,andliftyourleftlegtostandingsplit.

•Withbothpalmsflatonthefloor,gazeforwardinfrontofyourrightfoot,andliftyourchestslightlyoffyourthightolengthenyourspine.

•Shiftweightontotheballofyourrightfoot,andbegintotakesomesmallhops,liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethe

liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethemat.

•Onceyoufindabalancepointwhereyourhipsstackoveryourshoulders,bringyourrightleguptomeetyourleft.

WHERETOENGAGE:

•Theliftandengagementofyourleftlegiscrucialforgettingintohandstandposition.

•Keepyourgazebetweenyourhandsorpastyourfingertips.

•Thegoalistoformastraightlinefromyourhandstoyourfeet,sotheengagementofyourabdominalsandyourgluteusmaximusisimperative.It’scommontohaveaswayinyourlowerback,soreallypressoutofyourshoulders,squeezeyourabdominals,anddropyourtailbonetopreventthat.

•Thetendencyhereistowanttouseforcetokickupintohandstand.Usebodyawarenessandcontrolinstead.Thekeytoliftingintothehandstandisgettingyourhipsstackedoveryourshoulders.Practicetakingsmallhopsandreallyliftingthroughyourleftlegtogetintothisposition.Onceyourhipsareoveryourshoulders,liftinguptohandstandissimple.

•Performyourhandstandsagainstawallforsupportuntilyoucanconfidentlyliftintotheinversionandfeelcomfortableholdingthepositiononyourown.Onarelatednote,don’tbecomedependentonthewall,andtrustyourselftotryhandstandsawayfromitonceyou’vemasteredtheposeonthewall.

Handstandsaretheultimateinversionthankstothecombinationofstrength,bodyawareness,self-confidence,andgracethattheyprovide.Manystudentsconsiderthemoutofreach,butwithtime,practice,anddedication,theyareaccessible.

Thesearebasicinstructionsforgettingintoahandstandposeand

Thesearebasicinstructionsforgettingintoahandstandposeandvariationsofit.Therearealternategatewaysintoitcoveredinthisbook,includingjumpingfromdowndog,pressingfromforwardfold,liftingfromstandingsplits,pressingfromwidelegforwardfold,andpressingfromcrow.

Getplayfulwithyourhandstands,andremember—practicemakesprogress!Ifyouwanthandstands,youmustpracticethemregularly!

HANDSTANDADVANCEDASANA:

HANDSTANDSPLITS(AdhoMukhaVrksasana)

HOWTOGETTHERE:

•Begininhandstand.

•Withyourlegsstraight,reachyourrightlegtowardthetopofthemat,whileyourleftlegreachestowardthebackofthematuntilbothlegsareparalleltothemat.

themat.

WHERETOENGAGE:

•Squeezeyourinnerthighs,spiralinginternally.

•Withyourlegsspreadinthisposition,manypractitionersfindthatitismucheasiertobalance.

•Bendoneorbothkneesforafunandvisuallyinterestingvariationofthepose.

HANDSTANDADVANCEDASANA:

HANDSTANDSCORPION(VrischikasanaII)

HOWTOGETTHERE:

•Begininhandstand.

•Gazeforward,lookingstraightoutinfrontofyou.

•Pullyourchestthroughyourshouldersasyoubendbothknees,andreachthetipsofyourtoestowardthebackofyourhead.

WHERETOENGAGE:

•Spreadyourfingerswideandpressdownthroughyourfingertips.

•Squeezeyourhamstringstogetyourtoesclosertothebackofyourhead.

•Whenyouliftyourgazeforward,bemindfultokeepyournecklong.

•Activelythinkaboutpullingyourheartcenterforwardandtuckingyourpelvisunder.

GATEWAYPOSE:

SHOULDERSTAND(SalambaSarvangasana)

HOWTOGETTHERE:

•Startbylyingflatonyourbackwithyourlegsextendedandyourarmsbyyoursides.

•Liftbothlegsperpendiculartothefloor.

•Pressbothpalmsflatintothefloor,andliftyourlegsupwardsothatyourhipscomeoffthefloor.

comeoffthefloor.

•Withyourhipslifted,placeyourpalmsatthesmallofyourlowerback,bendyourelbowsandsqueezethemtowardoneanother,andsupporttheweightofyourhipsandlegsinaninvertedposition.

•Begintodrawyourhipsoveryourshoulders,andreachupwardthroughyourheels,formingaverticalline.

WHERETOENGAGE:

•Abdominalsmustengagetoliftyourhipsoffthefloorandupward.

•Yourscapulaeretractasyousqueezeyourelbowstogetherandallowyourshoulderstoexternallyrotate;thisismadepossiblethroughengagingyourmiddletrapeziusandrhomboids.

•Thisposeplacesyourcervicalspineintoaflexedposition.Whilethefinalexpressionofthisposeistohaveaverticallinefromyourfeettoyourshoulders,forbeginnersbeingintroducedtothispose,therearestillbenefitsfromspendingtimeinitwithaslightbendatyourwaistsothatyourneckbearslessweight.

•Inordertogetyourshouldersfullyretracted,itmaybehelpfultointerlaceyourhandstogetherintoabind.Oncebound,youcanpressdownintoyourhandsforsupportwhileyouwalkyourshouldersclosertogether.

•Anothervariationistostartinhalasana(plowpose)withyourhandsalreadybound,andtoliftyourlegsverticallyfromthere.

Shoulderstandiscommonlyincludedinyogapracticesasoneofthefinalposturesbeforemovingintosvanasana.Shoulderstandhaslongbeenregardedasanextremelytherapeuticinversion.Itsbenefitsincludestrengtheningtheupperbody,conditioningthecoreandlowerbody,helpingwithinsomnia,reducingstressandanxiety,improveddigestion,andmore.

Fullshoulderstandcanbedifficultforsome,soifyoufeelanystrainintheneckorspineorgeneraldiscomfortintheposture,trythehalfshoulderstandvariationincludedinthischapterbeforemovingontothemoreintensevariations.

themoreintensevariations.Thekeytoallshoulderstandsismakingsurethattheweightofthe

bodyisrestingontheshoulders,astheposenameimplies,andnotontheneckandspine.

SHOULDERSTANDADVANCEDASANA:

HALFSHOULDERSTAND(ArdhaSarvangasana)

HOWTOGETTHERE:

•Startbylyingflatonyourbackwithyourlegsextendedandyourarmsbyyoursides.

sides.

•Liftbothlegsperpendiculartothefloor.

•Pressbothpalmsflatintothefloor,andliftyourlegsupwardsothatyourhipscomeoffthefloor.

•Withyourhipslifted,placeyourpalmsatthesmallofyourlowerback,bendyourelbowsandsqueezethemtowardoneanother,andsupporttheweightofyourhipsandlegsinaninvertedposition.

WHERETOENGAGE:

•Yourabdominalsmustengagetoliftyourhipsoffthefloorandupward.

•Thiscanbeaveryrestorativeandrelaxingposturewiththesupportofblocksorblankets.Ratherthanusingyourarmsforsupportunderyourlowerback,placeblocksorblanketsunderneathyoutothedesiredelevation,whileyourlegsremainoveryourhipsandyourarmsarebyyoursides.

ONELEGSUPPORTEDSHOULDERSTAND(EkaPadaSarvangasana)

HOWTOGETTHERE:

•Startinshoulderstand.

•Keepyourleftlegverticaland,withastraightleg,loweryourrightoverheadtowardthefloorwithyourfootpointingandyourhipsstillstackedoveryour

towardthefloorwithyourfootpointingandyourhipsstillstackedoveryourshoulders.

WHERETOENGAGE:

•Yourabdominalsmustengagetoliftyourhipsoffthefloorandupward.

•Thisposeplacesyourcervicalspineintoaflexedposition.Whilethefinalexpressionofthisposeistohaveaverticallinefromyourfeettoyourshoulders,forbeginnersbeingintroducedtothispose,therearestillbenefitsfromspendingtimeinitwithaslightbendatyourwaistsothatyourneckbearslessweight.

•Inordertogetyourshouldersfullyretracted,itmaybehelpfultointerlaceyourhandstogetherintoabind.Oncebound,youcanpressdownintoyourhandsforsupportwhileyouwalkyourshouldersclosertogether.

•Itcanbehelpful,ifyourhamstringsaretight,toflexthefootoftheonethatisloweredtothefloortowardyourshin.

•Anothervariationistostartinhalasana(plowpose)withyourhandsalreadyboundandtoliftyourlegverticallyfromthere.

PLOWPOSE(Halasana)

HOWTOGETTHERE:

•Interlaceyourhandstogetherintoabind.

•Pressdownintoyourhandsforsupportwhileyouwalkyourshouldersclosertogether.

•Withyourlegsstraight,lowerthemoverheadtowardthefloorwithyourfeetpointingandyourhipsstillstackedoveryourshoulders.

WHERETOENGAGE:

•Itcanbehelpful,ifyourhamstringsaretight,toflexthefootoftheonethatisloweredtothefloortowardyourshin.

•Anothervariationistostartwithyourlegsalreadyoverheadandtothenbindyourhandstogetherbeforewalkingyourshoulderstogether.

DEAFMAN’SPOSE(Karnapidasana)

HOWTOGETTHERE:

•Startinplowpose.

•Begintobendyourkneestowardtheflooruntiltheyarebesideyourearsandyourshinsrestonthefloor.

•Squeezeyourkneesintowardyourears.

WHERETOENGAGE:

•Yourabdominalsmustturnalotheretofullyreleasethroughyourlowerbackinordertoloweryourkneestowardthefloor.

•Yourinnerthighsengagetosqueezeyourkneesin.

•Loweringyourkneesandshinsallthewaydowntothefloorcantakemany

•Loweringyourkneesandshinsallthewaydowntothefloorcantakemanyyearsofpractice.Loweraslowasyoucan,andgiveyourbodytime.

LOTUSSHOULDERSTAND(UrdhvaPadmasana)

HOWTOGETTHERE:

•Bendatyourwaist,allowyourhipstomoveslightlyinfrontofyourshoulders,anddrawyourleftkneedownwardtohelppushyourrightfootintoplacewhilecrawlingyourrightfootintothecreaseofyourleftthighuntilitissecurelyinalotusposition.

•Placeyourhandsonyourknees,andstraightenyourarmsasyoubalanceonyourshoulders.

WHERETOENGAGE:

•Squeezethroughyourabdominalsforstability.

•Gentlypressyourpalmsintoyourknees.

•Yourlotuslegsshouldbeinashelf-likepositionandparalleltothefloor.

•Getcomfortableholdinglotusinshoulderstandbeforeyouattempttobalancewithyourhandsatyourknees.

•Tuckyourchintowardyourchesttolengthenyourneck.Besuretowalkyourshoulderbladestogethersothattheweightisonyourshouldersandnotyourspine.

LOTUSSHOULDERSTANDWITHBIND(Pindasana)

HOWTOGETTHERE:

•Begininlotusshoulderstand.

•Releaseyourhandsfromyourknees,andhingeatyourwaisttobringyourkneesdowntowardyourears.

•Wrapyourarmsaroundyourlegsandclaspyourhandstogethertocreateabind.

•Balanceonyourshouldersintheboundlotusposition.

WHERETOENGAGE:

•Squeezeyourarmsintoyourlegstosecurethebind.

•Tuckyourchintowardyourchestslightlytolengthenyourneck.

•Thiscanbeanintenseposturewiththecombinationofthelotuslegsandthebind.Softenyourneckandshouldersasmuchaspossible,andbreatheintotheposture.

INVERTEDWIDELEGFOLD(SuptaKonasana)

HOWTOGETTHERE:

•Begininshoulderstand.

•Keepyourhandsatyourlowerback,andhingeatyourwaist.

•Spreadyourlegswideandletyourtoestouchthefloorbehindyou.

•Wrapyourindexandmiddlefingersaroundyourbigtoes.

WHERETOENGAGE:

•Squeezethroughyourquadricepstostraightenyourlegs.

•Ifyouneedmoresupport,keepyourhandsatyourlowerbackinsteadofwrappingthemaroundyourtoes.

•Tuckyourchinslightlytowardyourchesttolengthenyourneck.

5SeatedPoses

hefunandplayfulnessdoesn’thavetoendasyoureachtheendofyourpractice.Asyoumakeyourwaytothefloorforseatedpostures,therearestillmanyvariationsavailable.Inthissection,weexplorehowtotakeposessuchaspigeonandlotusintodeeperexpressionsandarmbalancing.

GATEWAYPOSE:

SEATEDPIGEON

HOWTOGETTHERE:

•Begininaseatedpositiononthemat.

•Placebothpalmsonthefloorbehindyou,andplaceyourleftfootflatonthefloor.

•Crossyourrightankleoveryourleftknee,andsituptall.

WHERETOENGAGE:

•Liftthroughyourchest.

•Pressyourrightkneeawayfromyoutodeepenthestretchinyourrighthip.

•Pressintoyourpalms,andwalkyourhandsclosertoyourhipstodeepenthestretch.Straightenyourarmsifpossible.

•Thisisahipopener.Themoreyouengagebysittinguptallintothepostureandpressingyourkneeaway,thedeeperyouwillfeelthestretch.

•Trytobringtherightsideofyourgluteusdowntowardthemat.Itwillwanttoliftup.

Seatedpigeonisahip-openingposethatiswidelyaccessible,eventothosewithtighthips.Itservesasanicegatewayintoposessuchaselephanttrunk,sundial,andscissors.

SEATEDPIGEONARMBALANCE:

ELEPHANTTRUNKPOSE(EkaHastaBhujasana)

HOWTOGETTHERE:

•Begininseatedpigeonontherightside.

•Dropyourleftkneedowntotheground.

•Leanforwardandbringyourrightthighoveryourrightuppertricep,andplacebothpalmsflatonthematinlinewithyourshoulders.

•Pressintoyourpalmstostraightenyourarms,andliftyourhipsoffthefloor.

•Extendyourleftlegstraightoutinfrontofyou.

WHERETOENGAGE:

•Pressintoyourpalms.

•Liftupthroughyourabdominalsandyourpelvicfloor.

•Squeezeyourleftquadricepstostraightenyourleftleg.

•Leaningforwardassistswithgettingyourrightlegoveryourshoulderandcomingintothearmbalance.

•Besureyourpalmsarelinedupdirectlyunderyourshoulderstohelpsupporttheweightofyourbodyasyoubalance.

SEATEDPIGEONADVANCEDASANA:

SUNDIAL(SuryaYantrasana)

HOWTOGETTHERE:

•Begininelephanttrunkposeontherightside;prepwithoutliftingintothearmbalance.

•Placeyourrightpalmflatonthematunderyourrightshoulder.Grabtheoutsidebladeofyourrightfootwithyourlefthand.

•Reachthroughyourrightheel,andstraightenyourrightlegasyoulookunderyourrightarm.

WHERETOENGAGE:

•Reachthroughyourrightheeltostraightenyourrightleg.

•Pressintoyourrightpalm,andliftthroughyourchesttosituptall.

•Tighthamstringscanpreventyoufromfullystraighteningyourrightleg.Keepingyourkneeslightlybentwillstillallowyoutoexperiencetheposture.

•Focuslessonsqueezingyourquadricepstostraightenyourrightlegandmoreonreachingyourheelawayfromyou.

SEATEDPIGEONARMBALANCE:

SCISSORS(Astavakrasana)

HOWTOGETTHERE:

•Begininelephanttrunkposeontherightside.

•Crossyourleftankleoveryourright,andextendyourlegsouttotherightside.

•Leanforwardandbendyourarmsat90degrees,asinchaturanga,withyourhipsandlegsliftedoffthemat.

WHERETOENGAGE:

•Pressthefloorawaywithyourfingertips,andsqueezeyourelbowsin.

•Engagetheabdominalwall,drawinginandup.

•Onceyoucomeintoscissors,squeezeyourinnerthighsintoyourarmsandreachthroughyourheels.

•Reachthroughyourchest.

•Keepyourchestandhipsparalleltothefloor.Squeezingyourinnerthighstogetherwillfacilitatethis.

•Scissorsisnotapostureaboutstrength.Keepingyourshouldersstackedoveryourwristswillprovideallthesupportyouneedinyourarms.Thestrongengagementofyourlegsisthemostvitalpart.

GATEWAYPOSE:

PIGEON

HOWTOGETTHERE:

•Beginindowndog.

•Lungeyourrightfoottothetopofthemat.Bendyourkneeandbringyourshinacrossthetopofthematsothatyourrightheelisfacingtheleftsideofthemat.

•Extendyourleftlegstraightbehindyou.

•Squareyourhipstorestyourleftquadricepsonthefloor.

•Begintoleanforwardtowardtheground,firstrestingonyourpalms,thenyourforearms,andfinallyyourchestdowntothefloorasyourbodyallows.

WHERETOENGAGE:

•Reachthroughyourrightheel,andpullyourtoesbacktowardyourshin.

•Pigeonisagreathipopenerthatallowsyoutorelaxintheposewithouthavingtodoalotofwork.

•Youeventuallywanttobringyourrightshinparalleltothetopofthemat,butdon’tworryifyou’renotabletogetthere.Squarehipsarethepriorityhere.Don’tsacrificeyourhipalignmenttogetyourshinacrossthetopofthemat.

•Makesureyou’renotrestingonyourrightknee.Youshouldbeabletoseeitontherightsideofyourbodywhenyoufoldforward.

Pigeonposeisacrowdfavoriteamongyogastudents.Itaddressesthetighteningofthehipsassociatedwithoursittingcultureandparticipatinginsportssuchasrunningandweightlifting.Pigeonalsoprovidesemotionalbenefitsandcanhelprelievestressandanxiety.

Performingalongholdinpigeonmaybedifficultatfirst.Thisisaposerequiringsurrenderandattentiontobreath.Onceyouareabletorelaxinthepose,tryexperimentingwiththevariationslistedhere.

PIGEONADVANCEDASANA:

MERMAID

HOWTOGETTHERE:

•Begininpigeonontheleftside.

•Comeuptorestonyourpalms.

•Bendyourleftkneebehindyou,andhookyourlefttoesintothecreaseofyourleftelbow.

•Reachyourrighthandoverhead,andclaspyourfingertipstogether.Pointyourrightelbowtowardtheceiling.

•Keepyourhipssquare.

WHERETOENGAGE:

•Grounddownthroughtherightsideofyourbodyandyourpelvistokeepyourhipssquare.

•Liftupthroughyourchest.

•Thetendencyisfortheposetocollapsetotheleftside.Bringweighttoyourrightside,andkeepyourhipssquare.

PIGEONADVANCEDASANA:

KINGPIGEON(EkaPadaRajakapotasana)

HOWTOGETTHERE:

•Begininpigeonontherightside.

•Comeuptorestonyourpalms.

•Bendyourleftkneebehindyou,claspyourlefttoeswithyourlefthand,andliftyourleftelbowuptowardtheceiling.

•Reachyourrighthandbackforyourlefttoes,andliftyourrightelbowup

•Reachyourrighthandbackforyourlefttoes,andliftyourrightelbowuptowardtheceiling.

•Dropyourheadbacktowardthesoleofyourfoot.

WHERETOENGAGE:

•Grounddownthroughyourpelvisandhips.

•Liftupthroughyourchest.

•Squeezeyourelbowsandtricepsin.

•Thisisadeephipopenerandbackbend.Getcomfortablewithpigeonandmermaidbeforeattemptingthisvariation.

GATEWAYPOSE:

LOTUS(Padmasana)

HOWTOGETTHERE:

•Startinaseatedposition.

•Bendyourrightknee,andbringyourrightfoottowardthetopofyourleftthigh.Workthebladeofyourrightfootintoyourlefthipcrease.Useyourhandtohelpyoupositionyourfootifneeded.

•Turnthesolesofyourfeetuptolengthenyourankles.

•Bringyourhandstoheartcenter,orrestthemonyourknees.

WHERETOENGAGE:

•Pressyouranklesdownintoyourthighs.

•Grounddownthroughyourpelvis,andliftupthroughthecrownofyourheadtolengthenyourspine.

•Thisisanadvancedhipopeningposethatalsorequiresflexibilityinyourankles.

•Getcomfortablewithoneleginthelotuspositionbeforeattemptingthefullexpressionofthepose.

•Youwillfeelalotofstretchthroughyourfeetandankles.

Lotusisanintermediateposturethatrequiresflexibilityinthehips,ankles,andknees.Sittinginlotusimproveship,knee,andanklemobilityandalsoassistswithposture.Forsome,lotusmaycomenaturally,butforthemajorityofpeople,it’saposethathastobeworkedattomaster.Trygettingcomfortabledoingonelegatatimebeforegoingforthefulllegbind.

Lotusisoftenusedasapostureformeditation,andsittingstillintheposturecanhelptoimproveconcentrationwhilealsocalmingandrelaxingthemind.

LOTUSARMBALANCE:

SCALE(Tolasana)

HOWTOGETTHERE:

•Begininlotus.

•Placebothpalmsflatonthefloornexttoyourhipsandunderyourshoulders.

•Pressintoyourpalms,straightenyourarms,andliftyourhipsoffthefloor.

WHERETOENGAGE:

•Pressfirmlyintoallfourcornersofyourpalmsandyourfingertips.

•Drawyourabdominalsinandup.

•Anengagedandactivecoreisthebiggestpartofsuccessinholdingthispose.

•Besureyourpalmsaredirectlyunderyourshoulderstosupporttheweightofyourbodyinthearmbalance.

LOTUSARMBALANCE:

ROOSTER(Kukkutasana)

HOWTOGETTHERE:

•Begininlotus.

•Threadyourrightarmthroughthespaceinyourrightlegbetweenyourcalfandyourthigh.Repeatonyourleftside.

•Workyourlegsupashighonyourarmsaspossible.

•Leanforward,pressintoyourpalms,andstraightenyourarmstocomeintothearmbalance.

WHERETOENGAGE:

•Pressfirmlyintoallfourcornersofyourpalmsandyourfingertips.

•Drawyourabdominalsinandup.

•Thehardestpartofthisposeisgettingyourarmsthroughyourlegs.Useaspraybottlewithwaterorlotionifnecessary.

•Trustyourselftoleanforward,andbringsomeweightontoyourfingertips.

LOTUSARMBALANCE:

UPWARDCOCKPOSE(UrdhvaKukkutasana)

HOWTOGETTHERE:

•Begininlotus.

•Shiftweightforward,andcometorestonyourhandsandknees.

•Placeyourpalmsonthefloorinfrontofyouinlinewithyourshoulders.

•Bendyourelbowsslightly,andshiftweightforward.Begintowalkyourkneesupyourarmsuntiltheyrestaboveyourelbows.

upyourarmsuntiltheyrestaboveyourelbows.

•Straightenyourarms.

WHERETOENGAGE:

•Pressintoyourfingertips.

•Keepyourcoreengagedanddrawinginandup.

•Thisisadifficultpose.Anactive,liftedcoreiskey.

•Keepflexingthroughyourfeettomaintainthelotusposition.

LOTUSARMBALANCE:

SHORT-TAILEDPEACOCK(Mayurasana)

HOWTOGETTHERE:

•Begininlotus.

•Shiftweightforward,andcometorestonyourknees.

•Placeyourpalmsonthematabout6inches(15cm)apart,andturnyourfingertipsbacktofaceyourknees.

•Begintobendyourelbowsto90degrees,andsqueezeyourarmsintoyourribcage.

•Bringyourweightandchestforward,andfloatyourlegsofftheground.

WHERETOENGAGE:

•Pressintoyourfingertips.

•Keepyourcoreengaged.

•Squeezeyourupperarmsintoyourribcage.

•Peacockposeisadifficultarmbalance.Bepatientfindingtherightbalanceofweightbetweenliftingyourlegsandleaningyourupperbodyforward.

•Yourchestwillbelowerthanyourlegswhenstartingout,butasyouareable,begintoliftyourheadandchestuptoahorizontalposition.

advancedasanasArrow/Balancing,92BalancingHalfMoon,75benefitsof,8–9BigToes,35,45BindBehindtheBack,38BindingHalfMoon,72BindingShoulderOpener,37,44BirdofParadise,67,71BoundCrescentTwist,88BoundForearmBalancingHeadstand,125BoundRevolvedHalfMoon,89BoundRevolvedSidePlank,17BoundSideAngle,70BoundTriangle,84Bow/BoundSidePlank,28BrokenWingBird,54–55Cartwheel,77CrossedArmHeadstand,126DeafMan’sPose,139definitionof,9DoubleBoundHalfMoon,78DropBack,60–61FlipDog,18–19ForearmBalancingHeadstand,127Forearms,62Gorilla,36HalfBowBoundHalfMoon,76HalfDog,12HalfShoulderStand,136HandsatWaist,43

HandstandScorpion,133HandstandSplits,132HumbleWarrior,65InvertedStaffPose,59InvertedWideLegFold,142JumpBackChaturanga,114Kasyapasana,29KingDancer,105KingPigeon,150LotusShoulderStand,140LotusShoulderStandwithBind,141MadDog,15Mermaid,149OneLegBind,80OneLegSupportedShoulderStand,137OutsideHalfBowBoundHalfMoon,106PalmstoShoulderHeadstand,128–129Pike,117PlowPose,138PrayerTwist,86RevolvedBirdofParadise,90RevolvedDancer,81StarSidePlank,26–27,83Sundial,146TreeSidePlank,25Visvamitra’sPose,73WideArms-ExtendedHeadstand,124

armbalancesBabyCrow,56benefitsof,8–9Crane/Crow,108–109Crow,39,51definitionof,9DoubleLegMountainClimberorChinStand,22ElephantTrunkPose,145Firefly,46

FlyingPigeon,101FlyingSplits,66ForearmBalance,32Grasshopper,102JumptoCrow,14MountainClimber,20One-LegCrow,110RevolvedMountainClimber,21Rooster,153Scale,152Scissors,68,147Scorpion,33ScorpionDouble-LegMountainClimberorScorpionChinStand,23Short-TailedPeacock,155ShoulderPressing,52–53SideCrowSplits,87,96,97SideCrowStraightLegs,98UpwardCockPose,154

Arms-ExtendedHeadstand,122–123Arrow/Balancing,92

BabyCrow,56backbendsDropBack,60–61Forearms,62InvertedStaffPose,59Wheel,57–58

BalancingHalfMoon,75balancingposes,94.SeealsostandingposesDancer,104Eagle,95FigureFour,100FlyingPigeon,101Grasshopper,102HeadstandwithEagleLegs,99HeadstandwithFigureFourLegs,103KingDancer,105

OutsideHalfBowBoundHalfMoon,106SideCrow,96SideCrowSplits,97SideCrowStraightLegs,98

BigToes,35,45BindBehindtheBack,38BindingHalfMoon,72BindingShoulderOpener,37,44BirdofParadiseRevolvedBirdofParadise,90SideAngleadvancedasana,71WarriorOneadvancedasana,67

BoundCrescentTwist,88BoundForearmBalancingHeadstand,125BoundRevolvedHalfMoon,89BoundRevolvedSidePlank,17BoundSideAngle,70BoundTriangle,84Bow/BoundSidePlank,28BrokenWingBird,54–55

Cartwheel,77ChinStandScorpionChinStand,23ThreePointarmbalance,22

Crane/Crowadvancedasana,114armbalance,110BabyCrow,56ForwardFoldarmbalance,39GarlandPosearmbalance,51gatewaypose,108–109inversions,111–113JumptoCrow,14One-LegCrow,110SideCrow,96

SideCrowSplits,97SideCrowStraightLegs,98

CrescentLungeadvancedasanas,86,88–90armbalance,87gatewaypose,85

CrossedArmHeadstand,126Crow.SeeCrane/Crow

Danceradvancedasanas,105–106gatewaypose,104KingDancer,105RevolvedDancer,81

DeafMan’sPose,139Dolphinarmbalances,32–33gatewaypose,30–31inversions,32–33

DoubleBoundHalfMoon,78DownDogadvancedasanas,12,15armbalance,14gatewaypose,11inversion,13

DropBack,60–61

Eaglearmbalances,96–98gatewaypose,95inversion,99

ElephantTrunkPose,145

FigureFourarmbalances,101–102gatewaypose,100

inversions,103Firefly,46FlipDog,18–19FlyingPigeon,101FlyingSplits,66ForearmBalance,32ForearmBalancingHeadstand,127Forearms,62ForwardFoldadvancedasanas,35–38armbalance,39gatewaypose,34inversion,40–41WideLegForwardFold,42

FullLotus,121

Garlandadvancedasanas,54–55armbalances,51–53,56gatewaypose,50

gatewayposesCrane/Crow,108–109CrescentLunge,85Dancer,104Dolphin,30–31DownDog,11Eagle,95FigureFour,100ForwardFold,34GarlandorHindiSquat,50HalfMoon,74Handstand,130–131Headstand,115Lotus,151Pigeon,148RevolvedHalfMoon,79

SeatedPigeon,144ShoulderStand,134–135SideAngle,69SidePlank,24StandingSplits,91ThreePoint,16Triangle,82WarriorOne,64Wheel,57–58WideLegForwardFold,42

Gorilla,36Grasshopper,102

HalfBowBoundHalfMoon,76HalfDog,12HalfMoonadvancedasanas,75–78BalancingHalfMoon,75BindingHalfMoon,82BoundRevolvedHalfMoon,89DoubleBoundHalfMoon,78gatewaypose,74HalfBowBoundHalfMoon,76OutsideHalfBowBoundHalfMoon,106RevolvedHalfMoon,79

HalfShoulderStand,136HandsatWaist,43Handstandadvancedasanas,132–133gatewaypose,130–131HandstandPress,40–41,113HandstandScorpion,133HandstandSplits,132JumptoHandstand,13StandingSplitsinversion,93StraddleHandstandPress,48–49

Headstand

Headstandadvancedasanas,116–129Arms-ExtendedHeadstand,122–123BoundForearmBalancingHeadstand,125CrossedArmHeadstand,126ForearmBalancingHeadstand,127FullLotus,121gatewaypose,115HeadstandandBacktoCrow,111–112HeadstandwithEagleLegs,99HeadstandwithFigureFourLegs,103LotusRep,120PalmstoShoulderHeadstand,128–129Pike,117RevolvedHips,118SplitLegs,119StraddleHeadstand,47TripodHeadstand,116WideArms-ExtendedHeadstand,124

highlunge.SeeCrescentLungeHindiSquat,50HumbleWarrior,65

inversions/invertedposes,107.SeealsoHandstand;Headstandbenefitsof,8–9Crane/Crow,108–109DeafMan’sPose,139definitionof,9ForearmBalance,32FullLotus,121HalfShoulderStand,136InvertedStaffPose,59InvertedWideLegFold,142LotusRep,120LotusShoulderStand,140LotusShoulderStandwithBind,141One-LegCrow,110

OneLegSupportedShoulderStand,137Pike,117PlowPose,138RevolvedHips,118Scorpion,33ShoulderStand,134–135SplitLegs,119

JumpBackChaturanga,114JumptoCrow,14JumptoHandstand,13

Kasyapasana,29KingDancer,105KingPigeon,150

Lotusarmbalances,152–155FullLotus,121gatewaypose,151LotusRep,120LotusShoulderStand,140LotusShoulderStandwithBind,141

lungesBoundCrescentTwist,88CrescentLunge,85PrayerTwist,86

MadDog,15Mermaid,149MountainClimberDoubleLegMountainClimberorChinStand,22RevolvedMountainClimber,21ScorpionDouble-LegMountainClimber,23ThreePointarmbalance,20

OneLegBind,80

One-LegCrow,110OneLegSupportedShoulderStand,137OutsideHalfBowBoundHalfMoon,106

PalmstoShoulderHeadstand,128–129Pigeonadvancedasanas,149–150FlyingPigeon,101gatewaypose,148KingPigeon,150SeatedPigeon,144

Pike,117PlowPose,138PrayerTwist,86

Ragdoll.SeeForwardFoldRevolvedBirdofParadise,90RevolvedDancer,81RevolvedHalfMoonadvancedasanas,80–81gatewaypose,79

RevolvedHips,118RevolvedMountainClimber,21Rooster,153

Scale,152Scissors,68,147ScorpionDolphinarmbalance/inversion,33HandstandScorpion,133ScorpionChinStand,23ScorpionDouble-LegMountainClimber,23

SeatedPigeonadvancedasanas,146armbalances,145,147gatewaypose,144

seatedposes,143ElephantTrunkPose,145KingPigeon,150Lotus,151Mermaid,149Pigeon,148Rooster,153Scale,152Scissors,147Short-TailedPeacock,155Sundial,146UpwardCockPose,154

Short-TailedPeacock,155ShoulderPressing,52–53ShoulderStandadvancedasanas,136–142gatewaypose,134–135HalfShoulderStand,136InvertedWideLegFold,142LotusShoulderStand,140LotusShoulderStandwithBind,141OneLegSupportedShoulderStand,137

SideAngleadvancedasanas,70–73BoundSideAngle,70gatewaypose,69

SideCrow,96SideCrowSplits,87,97SideCrowStraightLegs,98SidePlankadvancedasanas,25–29BoundRevolvedSidePlank,17Bow/BoundSidePlank,28gatewaypose,24Kasyapasana,29StarSidePlank,26–27,83

TreeSidePlank,25SplitLegs,119squat.SeeHindiSquatstandingposes,63Arrow/Balancing,92BalancingHalfMoon,75BindingHalfMoon,72BirdofParadise,67,71BoundCrescentTwist,88BoundRevolvedHalfMoon,89BoundSideAngle,70BoundTriangle,84Cartwheel,77CrescentLunge,85DoubleBoundHalfMoon,78FlyingSplits,66HalfBowBoundHalfMoon,76HalfMoon,74HumbleWarrior,65OneLegBind,80PrayerTwist,86RevolvedBirdofParadise,90RevolvedDancer,81RevolvedHalfMoon,79SideAngle,69StandingSplits,91StarSidePlank,83Triangle,82Visvamitra’sPose,73WarriorOne,64

StandingSplitsadvancedasana,92gatewaypose,91inversion,93

StarSidePlank,26–27,83StraddleHandstandPress,48–49

StraddleHeadstand,47Sundial,146

ThreePointadvancedasanas,17–19armbalances,20–23gatewaypose,16

TreeSidePlank,25Triangleadvancedasanas,83–84BoundTriangle,84gatewaypose,82

TripodHeadstand,116

UpwardCockPose,154

Visvamitra’sPose,73

Warriorposesadvancedasanas,65,67armbalances,66,68BirdofParadise,67WarriorOne,64

Wheeladvancedasanas,59–62gatewaypose,57–58

WideArms-ExtendedHeadstand,124WideLegForwardFoldadvancedasanas,43–45armbalance,46gatewaypose,42inversions,47,48–49

yoga,introductionto,8–9

ABOUTTHEAUTHOR

JenniferDeCurtinsleftasix-yearcareerinmarketingandadvertisingin2011topursueyoga,fitness,andwritingfull-time.Sheisaregisteredyogateacher,NASMcertifiedpersonaltrainer,certifiedgroupexerciseinstructor,CrossFitcoach,blogger,andpublishedauthor.JenniferisthecreatorofthepopularhealthylifestyleblogPeanutButterRunnerwhereshesharesdailyupdatesaboutfood,fitness,andyoga.She’stheauthorofthecoretrainingbookUltimatePlankFitness:101PlankExercisesforaStrongCore,KillerAbs…andaKillerBody.

Jennifer’syogapracticeofchoiceisvinyasaflowandAshtanga,andsheespeciallyenjoysincorporatingbackbends,armbalances,andinversionsintoherpracticeandclasses.SheteacheshotpoweryogaclassesinCharlotte,NorthCarolina,wheresheliveswithherfianceandtwogoldenretrievers.

ACKNOWLEDGMENTS

SomuchgratitudetomyincredibleeditorJillAlexander.Iadmireyourvision,creativity,andperseverance.Iwillneverbeabletothankyouenoughforyourguidanceanddedicationinseeingthisprojectcometolife.Iloveteachingyogamorethananythingintheworldandit’satreasuretohaveauthoredthisbookforyogastudentsandteacherseverywhere.

DavidMartinell,thankyoufortakinganoverwhelmingamountofinformationandmakingitsovisuallydynamic.Thebookisgorgeous!

RenaeHaines,Iappreciateyourpatienceandfollowthroughwithallthebehindthescenesdetails.Thankyouforkeepingmeontrack…Iknowitwasn’talwaysaneasytask!

Tomyphotographer,WandaKoch,onlyyoucanmaketheprocessoftakinghundredsoftechnicalphotosfulloffunandlaughter.Itwasajoytopartnerwithyouonthisproject.Youareapillarofourlocalyogacommunityanddeservenationalrecognitionforyouramazingwork.

Mom,Dad,andMema,thankyouforsupportingmydecisiontoleavethecorporateworldtofollowmypassionforfitness,yoga,andwriting.Yoursupportandbeliefmeansmoretomethanyou’lleverknow.

Johnna,participatinginyourteachertrainingiswhatplantedtheseedforalloftheseamazingthingstohappen.Iamforevergratefultoyouforopeningthedoortoself-growthandexploration.Itwasanhonortoshowcaseyourinspiringpracticeinthisbook.

Tanner,youseepossibility,potential,andlightinmethatIsometimescannotseeinmyself.Youconstantlypushmetokeeptakingstepsthatarebothscaryandexciting,andforthatIamgrateful.Thankyoufortheendlesshoursyouspenthelpingmeworkonthismanuscriptandforyourassistancewiththephotography.IwouldhavebeenlostwithoutyouandIthinkit’ssafetosaythatyousomewhatco-authoredthebook.Iamexcitedaboutallofthethingsthefutureholdsforus.

TomystudentshereinCharlotte,inthethousandsofhoursIhavespentinthestudioteachingclasses,youhavetaughtmejustasmuchasIhavetaughtyou.Thankyouforyoureager,willingspirits,foryourvulnerability,andforshowing

Thankyouforyoureager,willingspirits,foryourvulnerability,andforshowingupallin.Itisanabsolutehonortoleadyouthroughpractice.

Formystudents,whoaremygreatestteachers.

the complete guide to yoga inversions: learn how to invert, float, and fly with inversions and arm

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