Download - 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
Wheel
2STANDINGPOSES
WarriorOne
SideAngle
HalfMoon
RevolvedHalfMoon
Triangle
CrescentLunge
StandingSplits
3BALANCINGPOSES
Eagle
FigureFour
Dancer
4
INVERTEDPOSESCrane/Crow
Headstand
Handstand
ShoulderStand
5SEATEDPOSES
SeatedPigeon
Pigeon
Lotus
Index
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.
A
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.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Practicethisbyworkingrepetitionsofjumpingtothetopofthematandstackingyourhipsoveryourshoulders.Don’tevenworryabouttheactualhandstanduntilyoucangetsomeairtimehere.
•Looktothetopofthematbeforeyoujumpforward.Alwayslooktowardyourtarget!
•Lookbetweenyourhandstoyourfingertipsonceyou’reinhandstand.
DOWNDOGARMBALANCE:
JUMPTOCROW(Bakasana)
HOWTOGETTHERE:
•Beginindowndog.
•Takeadeepbendinyourknees,bringingyourshinsparalleltothemat.
•Lookbetweenyourhands,andjumptowardthetopofthemat,drawingyourkneesintowardyourchest.
•Lightlylandyourkneesontopofyourtricepstocomeintocrowpose.
WHERETOENGAGE:
•Explodethroughyourlegsasyoujumpforwardanduptobringyourhipsoveryourshoulders.
•Drawyourkneesupyourtriceps,liftyourheelsuptowardyourbutt,andbestronginyourcoreincrowpose.
•Pressintoyourfingertipsandpalmstofindbalance.
ANATOMYNOTES/TIPS&TRICKS:
•Reallyfocusonfeelinglighthereasyoujumpyourkneesontoyourtriceps.Maintainasmuchupwardliftasyoucanasyoujumpandbalanceincrow.
•Gazeforwardthroughyourhandsasyoujumpandinfrontofyourfingertipsincrow.
DOWNDOGADVANCEDASANA:
MADDOG
HOWTOGETTHERE:
•Beginindowndog.
•Bendyourleftknee,andreachyourrighthandbackfortheinsideofyourleftankle.
•Keepyourhipsandshoulderssquaretothematasyoubalanceinthisbind.
•Keepyourhipsandshoulderssquaretothematasyoubalanceinthisbind.
WHERETOENGAGE:
•Pressfirmlythroughthegroundedpalmtostabilizeyourshoulder.
•Scoopyourchestthroughyourshoulders,anddrawyourbellyinandup.
•Kickyourhandandfoottogether,andliftyourbentkneeupward,engagingthroughyourquad.
ANATOMYNOTES/TIPS&TRICKS:
•Thisonerequiresalotofbalanceandbreath!Takeiteasyandslow.
•Gazeoutinfrontofyourhands.
GATEWAYPOSE:
THREEPOINT
HOWTOGETTHERE:
HOWTOGETTHERE:
•Beginindowndog.
•Bringyourbigtoestogethertotouchandliftonelegstraightupintheairbehindyou.
WHERETOENGAGE:
•Spreadyourfingertipswide,andpressfirmlyintoyourpalmswithequalpressureinbothpalms,andkeepyourshoulderssquaretothemat.Keepyourarmslongandstraight.
•Sinkyourgroundedheeldowntowardthemat.
•Squeezethroughtheliftedleg,keepingitstraightandpointingyourtoes.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Don’tworrysomuchaboutstraighteningtheextendedleg.Focusmoreonreachingthroughyourheeltolengthenyourhamstring.
•Keepyourfocusonpressingdownthroughyourpalmtotwistopentotheceiling.Pointyourchestandgazetotheceiling.
•Ifyouneedmoresupportstartingout,placeyourleftfootagainstawalltoprovidemoregroundingandstability.
•Releaseyourrightfootfromyourlefthand,returnyourlefthandtothemat,andliftyourrightlegbackuptothreepointtoexittheadvancedasana.
THREEPOINTADVANCEDASANA:
FLIPDOG
HOWTOGETTHERE:
•Begininthreepoint.
•Takeabendinyourrightknee.Pointyourkneetowardtheceiling,stackyourhips,andletyourheelhangdowntowardyourgluteus.
•Shiftyourweightontoyourlefthand,liftyourrighthandoffthemat,andletthemomentumofyourrightheelhangingbringyouintoabackbendpositionwithbothheelsflatonthefloor.
WHERETOENGAGE:
•Pressintoyourheelstoliftyourhips.
•Letyourheadfallbackandyourchestandneckstretchopen.
•Pressfirmlyintoyourgroundedleftpalmtosupporttheweightofyourbody.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourhipsliftedasmuchaspossibleduringthetransitionfromthreepointtoflipdog.Trytoavoiddippingyourhipsandglutesdowntowardthematbeforeyoucomeintothebackbend.Thinkaboutmaintaininganarcposition
beforeyoucomeintothebackbend.Thinkaboutmaintaininganarcpositionthroughout.
•Thisisanicevariationofthreepointthatfeelsgreat,looksfun,andisbeginnerfriendly.
THREEPOINTARMBALANCE:
MOUNTAINCLIMBER
HOWTOGETTHERE:
•Begininthreepoint.
•Bringyourrightkneetotheoutsideofyourrighttricep.Asyoudoso,shiftyourweightforwardsothatyourshouldersbegintostackoveryourwrists.
•Bendyourelbowsto90degrees,squeezethemintoyoursidebodyasifyouwereperformingachaturanga,andplaceyourrightkneeonyourrighttricep.
•Shiftyourweightforwardontoyourfingertips,andliftupthroughyourleftleg.
WHERETOENGAGE:
•Pressfirmlyintoyourpalms,andreallygripintoyourfingertips,bringingmoreweightforwardthanfeelscomfortable.
•Reachforwardwithyourchestasyousqueezeinthroughyourelbows.
•Reachforwardwithyourchestasyousqueezeinthroughyourelbows.
•Squeezethroughthestraightenedliftedleg.
ANATOMYNOTES/TIPS&TRICKS:
•Shortenyourdowndogwhenyougointothreepointtomakeiteasiertogetyourrightkneetotheoutsideofyourrighttricep.
•Whenyoufirststartwiththisarmbalance,youmaykeepyourchindownonthefloor.Thatisokay,butavoidturningtothesideofyourheadandrestingonyourcheekforthesafetyofyourneck.Asyouprogress,trytoliftyourchinoffthefloor.
•Momentumisyourfriendhere.Onceyoustarttomoveforward,useyourforwardmomentumtolaunchyouintoyourarmbalance.
•Toexitthearmbalance,lungeyourleftlegback,andliftyourrightlegtothreepoint.
THREEPOINTARMBALANCE:
REVOLVEDMOUNTAINCLIMBER
HOWTOGETTHERE:
•Begininthreepoint.
•Bringyourrightkneeacrossyourchesttowardyourlefttricep.Asyoudoso,shiftyourweightforwardsothatyourshouldersbegintostackoveryourwrists.
wrists.
•Bendyourelbowsto90degrees,squeezethemintoyoursideasifyouwereperformingachaturanga,andplaceyourrightkneeonyourlefttricep.
•Shiftyourweightforwardontoyourfingertips,andliftupthroughyourleftleg.
WHERETOENGAGE:
•Pressfirmlyintoyourpalms,andreallygripintoyourfingertips,bringingmoreweightforwardthanfeelscomfortable.
•Reachforwardwithyourchestasyousqueezeinthroughyourelbows.
•Adeepspinaltwistwithengagedabsisrequiredtogetyourkneetoyouroppositetricepandtolaunchintoyourarmbalance.
•Squeezethroughthestraightenedliftedleg.
ANATOMYNOTES/TIPS&TRICKS:
•Whenyoufirststartout,youmaykeepyourchindownonthefloor.That’sokay,butavoidturningtothesideofyourheadandrestingonyourcheekforthesafetyofyourneck.Asyouprogress,trytoliftyourchinoffthefloor.
•Whenyoufirststartout,youmaygroundyourrighthiponyourrightelbow,butasyoubecomemorecomfortablewiththearmbalance,youcanplaywithliftingyourhipshigherthanyourelbowtogiveyoumoreleveragetomovearound.
•Momentumisyourfriendhere.Onceyoustarttomoveforwardandtwist,useyourforwardmomentumtolaunchyouintoyourarmbalance.
•Toexitthearmbalance,lungeyourleftlegback,untwist,andliftyourrightlegtothreepoint.
THREEPOINTARMBALANCE:
DOUBLELEGMOUNTAINCLIMBERORCHINSTAND
HOWTOGETTHERE:
•Begininthreepoint,andmoveintomountainclimberwithyourrightkneeonyourrighttricep.
•Keepyourelbowsgluedtoyoursidebodyata90degreebendasyoupressintoyourfingertipsandliftyourrightlegoffofyourrighttricepanduptomeetyourleft.
•Squeezeyourlegstogetheroverheadinastraightline,andpointyourtoes.
WHERETOENGAGE:
•Pressfirmlyintoyourpalms,andreallygripintoyourfingertips,bringingmoreweightforwardthanfeelscomfortable.
•Reachforwardwithyourchestasyousqueezeinthroughyourelbows,andallowyourchintorestlightlyonthefloorwithyourgazeforward.
•Abdominalengagementiskeyforliftingfrommountainclimbertostraightlegs.Squeezeeverythingin!
ANATOMYNOTES/TIPS&TRICKS:
•Yourchincanrestonthefloorinthisarmbalance,butavoidturningtothesideofyourfacetokeepyournecksafe.
•Maintainastraightlinefromheeltohiptoelbow,andavoidlettingyourlowerbackarchbykeepingyourabsengaged.
•Thehardestpartofthisarmbalanceisliftingfrommountainclimbertostraightlegs.Onceyouhaveyourlegsstraightoverhead,thisisrelativelysimpletohold.
•Lungeyourleftlegback,andliftyourrightlegtothreepointtoexitthearmbalance.
THREEPOINTARMBALANCE:
SCORPIONDOUBLE-LEGMOUNTAINCLIMBERORSCORPIONCHINSTAND
HOWTOGETTHERE:
•Beginindoublelegmountainclimber/chinstand.
•Keepyourelbowsgluedtoyoursidebodyasyoupressintoyourfingertips.
•Bendyourknees,andbringyourheelsoverhead.
WHERETOENGAGE:
•Pressfirmlyintoyourpalms,andreallygripintoyourfingertips,bringingmoreweightforwardthanfeelscomfortable.
•Reachforwardwithyourchestasyousqueezeinthroughyourelbows,andallowyourchintorestlightlyonthefloorwithyourgazeforward.
•Keepreachingthroughyourheelstowardyourheadtodeepenyourbackbend.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Splityourfeetonthefloorinsteadofstackingforalittlemoresupportandstability.
•Gazestraightaheadoruptowardyourliftedhand.
•Theliftedarmcanbeextendedoveryourhead,bringingyourbicepoveryourearformoreextensionthroughyoursidebody.
Sideplankiscommonlyusedinyogaclassesasaposetodevelopcorestrength,especiallyinthesidebodyandobliques.Sideplankisalsoagreatposetousetotransitionfromoneposetoanother—forexample,sideangletosideplanktohighplanktodowndog.
Initssimplestform,sideplankhasyoumaintainastraightbodypositionwhilebalancingononehandandonefoot.Onceyoufeelcomfortableandstableholdingsideplank,havealittlefunmixingitupwithsomemorechallengingoptions.
SIDEPLANKADVANCEDASANA:
TREESIDEPLANK
HOWTOGETTHERE:
•Begininsideplank.
•Bendyourtopknee,andplacethesoleofyourfootontheinsideoftheshinorthighofyourgroundedlegwithyourkneepointingtotheceilingtofindatreeposeinsideplank.
WHERETOENGAGE:
•Pressfirmlyintothegroundedpalmtostabilizethroughyourshoulder.
•Liftupthroughyourhipstowardtheceiling.
•Firmlypressyourfootintoyourthightoprovideleverageandstabilityinthe
•Firmlypressyourfootintoyourthightoprovideleverageandstabilityinthepose.
ANATOMYNOTES/TIPS&TRICKS:
•Gazestraightaheadoruptowardtheceiling.
•Don’tletyourtopkneecaveinwardintreepose.Activelypressitback.
•Avoidplacingyourfootdirectlyonyourkneejoint.Makesureit’sonyourshinorthigh.
•Yourtoparmcanreachstraightuporextendoveryourhead,bringingyourbicepoveryourearforextrasidebodylengthening.
SIDEPLANKADVANCEDASANA:
STARSIDEPLANK
HOWTOGETTHERE:
•Begininsideplank.
•Bendyourtopknee,andbringthekneeintowardyourchest.Hookyourindexandmiddlefingersaroundyourbigtoe,andstraightenyourlegtowardtheceiling.
•Pullyourrighttoesback,andreachthroughyourheel.Feeltherightsideofyourbodyliftupward.
WHERETOENGAGE:
•Pressfirmlyintothegroundedpalmtostabilizethroughyourshoulder.
•Squeezethroughthequadricepsoftheextendedlegtolengthenyourhamstringandstraightenyourleg.
ANATOMYNOTES/TIPS&TRICKS:
•Gazeuptowardtheliftedleg.
•Gazeuptowardtheliftedleg.
•Makesureyoufeelyourfingertipspressingdownintothemattopreventplacingallyourweightinyourpalmandcompressingyourwrist.
•Foranextracorechallenge,releaseyourtoes,andlettheextendedleghoverinthestarposition.
SIDEPLANKADVANCEDASANA:
BOW/BOUNDSIDEPLANK
HOWTOGETTHERE:
•Begininsideplank.
•Drawyourtopkneeintowardyourchest,andwrapyourliftedhandaroundyourankleortopofyourfoot.
•Kickyourhandandfoottogethertopressyourheelbackbehindyouwhileopeningyourchestandliftingthroughyourhips.It’sahalfbowposeinsideplank.
WHERETOENGAGE:
•Pressfirmlyintoyourgroundedhandtostabilizethroughyourshoulderandtoliftupthroughyourhips.
•Firmlykickyourhandandfoottogethertohelpopenintothebowpose.
•Firmlykickyourhandandfoottogethertohelpopenintothebowpose.
ANATOMYNOTES/TIPS&TRICKS:
•Gazestraightaheadorliftedtowardtheceiling.
•Yourchestcanfaceforwardorrotateopentowardtheceiling.
SIDEPLANKADVANCEDASANA:
KASYAPASANA
HOWTOGETTHERE:
•Begininaseatedposition,anddrawyourrightfootintoyourleftlegwiththebladeofyourfoottuckedintothecreaseofyourleftthightofindlotus.
•Reachyourrighthandbehindyourback,andtakeholdofthetopofyourrightfoot.
•Placeyourleftpalmflatonthefloorwithyourfingersfacingaway.Begintorolltothelefttocomeintosideplankwiththelotusbind.
WHERETOENGAGE:
•Pressintoyourgroundedhandforstabilization.
•Asyouliftyoursidebody,grounddownthroughtheinstepofyourleftfoot.
ANATOMYNOTES/TIPS&TRICKS:
•Gazestraightaheadortowardtheceiling.
•Yourultimategoalistorotateyourchesttowardtheceilingwhileliftingyourhipsashighaspossible.
GATEWAYPOSE:
DOLPHIN
HOWTOGETTHERE:
•Beginindowndog.
•Onearmatatime,lowerdowntoyourforearms.
WHERETOENGAGE:
•Spreadyourfingerswide,andpressdownthroughyourforearms.
•Pressyourchestbacktowardyourthighs.
•Engageyourquadricepstolengthenthoughyourhamstringswhilealsopressingyourheelsdowntowardthemat.
ANATOMYNOTES/TIPS&TRICKS:
•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:
•Spreadyourfingerswide,andpressdownthroughyourforearms.
•Engageyourabdominals,gluteus,andinnerthighstostabilizeonceyouarecompletelyinverted.
ANATOMYNOTES/TIPS&TRICKS:
•Yourwristsandelbowsshouldbeinlinewithyourshoulders.Thereisatendencyforyourhandstoslideintowardoneanotherandyourelbowstoslideawayfromoneanother.
•Youcanuseablocktohelpyoumaintainproperalignment.MakeL-shapeswithyourpointerfingersandthumbs,andplacetheblockflatandhorizontalinthespacebetweenyourhands.
•Initially,youcangazedowntothefloororatyourfingertipsuntilyoufeelcomfortableinthepose.Eventually,gazebackbehindyouwithyourheadstraightdowntowardthefloor.
•Donotrelyonmomentumtogetintothisposture.Practicecontrollingtheliftofyourlegsratherthantryingtojumporkickintotheinversion.
DOLPHINARMBALANCE/INVERSION:
SCORPION(VrischikasanaI)
HOWTOGETTHERE:
•Begininforearmbalance.
•Takeyourgazeforward,lookingstraightoutinfrontofyou.
•Pullyourchestthroughyourshouldersasyoubendbothkneesandreachthetipsofyourtoestowardthebackofyourhead.
WHERETOENGAGE:
•Spreadyourfingerswide,andpressdownthroughyourforearms.
•Squeezeyourhamstringstogetyourtoesclosertothebackofyourhead.
ANATOMYNOTES/TIPS&TRICKS:
•Yourwristsandelbowsshouldbeinlinewithyourshoulders.Thereisatendencyforyourhandstoslideintowardoneanotherandyourelbowstoslideawayfromoneanother.
•Useablocktohelpyoumaintainproperalignment.MakeL-shapeswithyourpointerfingersandthumbs,andplacetheblockflatandhorizontalinthespacebetweenyourhands.
•Whenyouliftyourgazeforward,bemindfultokeepyournecklong.
GATEWAYPOSE:
FORWARDFOLD(Ragdoll)
HOWTOGETTHERE:
•Begininastandingpositionwithyourfeethipdistanceapart.
•Begininastandingpositionwithyourfeethipdistanceapart.
•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.
•Keepyourkneesslightlybent,andtakeyouroppositeelbowsinyourhand,allowingyourheadtohanginthespacebetweenyourarmswithyourneckcompletelyrelaxed.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandfacilitateadeeperfold.
ANATOMYNOTES/TIPS&TRICKS:
•Whileyourhamstringsreceiveagentlestretchinforwardfold,theemphasisinthisposeismoreonopeningyourlowerback.
•Manystudentstendtowanttolookattheirtoes,buttakeyourgazebackbetweenyourlegstokeepyournecklong.
•Onceyougetintothepose,itfeelsgoodtoswayyourupperbodysidetosidetofurtheropenandstretchyourlowerback.
Forwardfoldsareoneofthemostbasicyogaposes,butthebenefitsofthissimpleposturearenumerous.Firstandforemost,theyaregreatforrelievingtighthamstringsandhelpingwithlowerbackpain.Theyarealsogentleinversionsandareverycalmingforthebrain,helpingtorelievestress,headaches,anxiety,insomnia,andmore.
Inthisgatewaypose,wewillexplorehowdifferenthandpositionscanchangeandbringvarietytoyourforwardfoldaswellashowtomoveintoarmbalancesandinversionsfromaforwardfold.
FORWARDFOLDADVANCEDASANA:
BIGTOES(Padangusthasana)
HOWTOGETTHERE:
•Begininastandingpositionwithyourfeethipdistanceapart.
•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.
•Wrapyourindexandmiddlefingersaroundyourbigtoes.Whilestillholdingyourtoes,liftyourchestashighasyoucantolengthenyourspine.Keepyour
yourtoes,liftyourchestashighasyoucantolengthenyourspine.Keepyourkneesslightlybentasyoudothis.Foldforwardonceagain,andreachthecrownofyourheadtowardthefloor.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Flexyourabdominalmusclestohelpreleasethroughyourlowerback.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Visualizeyourhipsliftingupasthecrownofyourheadreachesdown,andgazebackbetweenyourlegstokeepyournecklongandrelaxed.
•Noticeifthearchesofyourfeetarecollapsing.Ifso,rollweighttotheoutsidebladesofyourfeettoliftthemup.
FORWARDFOLDADVANCEDASANA:
GORILLA(Padhahastasana)
HOWTOGETTHERE:
•Begininastandingpositionwithyourfeethipdistanceapart.
•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.
•Liftyourgaze,lengthenyourspine,andslideyourhandsunderyourfeetwithyourpalmsfacingup.Foldforwardonceagain.
yourpalmsfacingup.Foldforwardonceagain.
•Bendyourkneesasmuchasyouneedtogetyourtoestoyourwrists.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Flexyourabdominalmusclestohelpreleasethroughyourlowerback.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Visualizeyourhipsliftingupasthecrownofyourheadreachesdown,andgazebackbetweenyourlegstokeepyournecklongandrelaxed.
FORWARDFOLDADVANCEDASANA:
BINDINGSHOULDEROPENER
HOWTOGETTHERE:
•Begininastandingpositionwithyourfeethipdistanceapart.
•Begininastandingpositionwithyourfeethipdistanceapart.
•Interlaceyourhandstogetherbehindyourback.
•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.Keepingthebind,reachyourarmsoveryourhead.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Keepyourpalmssqueezedinascloselyaspossibleasyoureachyourarmsoveryourhead.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Thetendencyistowanttoseparateyourpalmsasyoufoldforwardtogetyourarmsfurtheroveryourhead,butkeepthemtogetherandtouchingifpossible.
•Ifyourshouldersaretootighttobind,useatowelorastrap.
FORWARDFOLDADVANCEDASANA:
BINDBEHINDTHEBACK(TitibasanaB)
HOWTOGETTHERE:
•Begininoneoftheforwardfoldspreviouslylisted,andreleaseanybindyoumayhave.
•Keepingyourkneesbentasmuchasyouneed,andwithonearmatatime,begintoworkoneshoulderbehindyourlegfollowedbytheother,positioningeachlegasfarupontoyourtricepaspossible.
•Oncebothyourshouldersarebehindyourlegs,relaxyourheaddown.
•Reachonearmbehindyourbackandasfarupyourbackaspossible,allowingyourshouldertointernallyrotateasyoudoso.
•Repeatforyourotherarm.
•Oncebotharebehindyourback,interlaceyourfingers,takingabind.
•Afteryourbindissecure,begintostraightenyourlegsasmuchasyoucan.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Flexyourabdominalmusclestohelpreleasethroughyourlowerback.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
ANATOMYNOTES/TIPS&TRICKS:
•Onceyourlowerbackisopenenoughtoexplorethisvariation,thenextbiggestchallengeisthebind.Thekeytotakingabindistorelaxasmuchasyoucanwhiledoingso.Themoreyoutrytoengagewhilesearchingforthebind,themoredifficultitwillbe.
•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Ifyourshouldersaretootighttobind,useatowelorstrap.
FORWARDFOLDARMBALANCE:
CROW(Bakasana)
HOWTOGETTHERE:
•Begininoneoftheforwardfoldsonpages34–37,andreleaseanybindyoumayhave.
•Bringyourpalmstothefloor,andbegintobendyourkneesandyourelbows.
•Stackyourkneesontopofyourtricepsasclosetoyourarmpitsaspossible.Bringyourtoestogethertotouch.
•Shiftyourweightforward,andliftyourtoesoffthefloor.
WHERETOENGAGE:
•Bringalotofweightforwardandreallypressintoyourpalms,gripintoyourfingertips,andliftupthroughyourchest.
•Squeezeyourelbowsinlikeyouwouldinachaturanga,stayingveryactiveinyourarms.
•Thinkheelstobutt,andreallyliftupthroughyourlegs.
•Drawyourabdominalwallinanduptohelpsupporttheweightofyourbodyinthearmbalance.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•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:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Flexyourabdominalmusclestohelpreleasethroughyourlowerback.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
•Squeezeyourelbowsinlikeyouwouldinachaturanga.
ANATOMYNOTES/TIPS&TRICKS:
•Shifttheweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Thetendencyisforyourtoestowanttoturnout.Pointyourtoesstraightaheadorslightlyinward,androllweighttotheoutsideofyourfeetasyouliftupthroughyourarches.
•Gazebackbetweenyourlegstokeepyournecklongandrelaxed.
Widelegforwardfoldisavariationofforwardfoldwithyourlegsinastraddleposition.Itopensyourhipsandhamstringsandisarestorativegentleinversioninitsmostbasicform.
Widelegforwardfoldservesasagatewayintodeeperforwardfolds,inversions,andarmbalances.
WIDELEGFORWARDFOLDADVANCEDASANA:
HANDSATWAIST(PrasaritaPadottanasanaB)
HOWTOGETTHERE:
•Begininastandingposition,andstepyourfeetwideintoastraddleposition.
•Placeyourhandsonyourwaistwithyourthumbswrappedaroundthebacksideofyourbodyandfourfingersofeachhandwrappedaroundthefrontsideofyourbody.
•Liftyourchest,drawyourbellyin,andhingeatyourwaisttofoldforward,lettingthecrownofyourheadhangdowntowardthefloor.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Squeezeyourhandsinatyourwaisttoremindyoutoengagethroughyourcore.
core.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Thetendencyisforyourtoestowanttoturnout.Pointyourtoesstraightaheadorslightlyinward,androllweighttotheoutsideofyourfeetasyouliftupthroughyourarches.
•Beactiveinyourarmsasyousqueezeyourwaistanddrawyourelbowsbacktowardoneanother.
WIDELEGFORWARDFOLDADVANCEDASANA:
BINDINGSHOULDEROPENER(PrasaritaPadottanasanaC)
HOWTOGETTHERE:
•Begininastandingposition,andstepyourfeetoutintoastraddleposition.
•Interlaceyourhandstogetherbehindyourback.
•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.Keepingthebind,reachyourarmsoveryourhead.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Keepyourpalmssqueezedinascloselyaspossibleasyoureachyourarmsoveryourhead.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Thetendencyistowanttoseparateyourpalmsasyoufoldforwardtogetyourarmsfartheroveryourhead,butkeepthemtogetherandtouchingifpossible.
•Ifyourshouldersaretootighttobind,useatowelorastrap.
WIDELEGFORWARDFOLDADVANCEDASANA:
BIGTOES(PrasaritaPadottanasanaD)
HOWTOGETTHERE:
•Begininastandingposition,andstepyourfeetoutintoastraddleposition.
•Withyourkneesslightlybent,hingeatyourwaist,foldforward,andallowyourheadtohangdowntowardthefloor.
•Wrapyourindexandmiddlefingersaroundyourbigtoes.Whilestillholdingyourtoes,liftyourchestashighasyoucantolengthenyourspine.Keepyourkneesslightlybentasyoudothis.Foldforwardonceagain,andreachthecrownofyourheadtowardthefloor.
WHERETOENGAGE:
•Drawyournavelinanduptowardyourspinetoprotectyourlowerbackandcreatethespacetofolddeeper.
•Flexyourabdominalmusclestohelpreleasethroughyourlowerback.
•Squeezethroughyourquadricepstostretchdeeperintoyourhamstrings.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftweightoutofyourheelsandmoreontotheballsofyourfeettostackyourhipsoveryourankles.
•Visualizeyourhipsliftingupasthecrownofyourheadreachesdown,andgazebackbetweenyourlegstokeepyournecklongandrelaxed.
•Thetendencyisforyourtoestowanttoturnout.Pointyourtoesstraightaheadorslightlyinward,androllweighttotheoutsideofyourfeetasyouliftupthroughyourarches.
•Keepyourspineasstraightaspossibleinthefold.
WIDELEGFORWARDFOLDARMBALANCE:
FIREFLY(Titibasana)
HOWTOGETTHERE:
•Begininoneofthewidelegforwardfoldspreviouslylisted,andreleaseanybindyoumayhave.
bindyoumayhave.
•Bendyourkneesdeeply,andplaceyourpalmsonthefloorbehindyourheels.Workyourarmsunderneathyourlegssothatyourhamstringsaresittingontopofyourtriceps.
•Shiftyourhipsback,andbringweightontoyourpalmstogetlightinyourlegs.Bringyourfeetforwardabittogetleverageandbegintofloatyourtoesoffthefloor.
•Slightlytiltyourpelvisforward,straightenyourlegs,reachthroughyourchest,andtakeyourgazeforward.
WHERETOENGAGE:
•Pressstronglyintoyourpalmstosupportyourbodyinthearmbalance.
•Squeezeandliftupthroughyourabdominalsandpelvicfloor.
•Flexyourquadricepstostraightenyourlegs.
ANATOMYNOTES/TIPS&TRICKS:
•Thefirststephereistogetcomfortablesittingwithyourthighsonyourupperarmsandbalancing.Practicethisbeforeyouworryaboutthefullexpressionofthepose.
•Reallyreachthroughyourchesttohelpyouopenintothepose.
•Thelaststepwillbefullyextendingthelegsandliftingthemup.Dependingontheopennessofyourhipsandhamstrings,thismightlookdifferentforeveryone.
WIDELEGFORWARDFOLDINVERSION:
STRADDLEHEADSTAND
HOWTOGETTHERE:
•Begininwidelegforwardfoldwithyourhandsunderyourface.
•Bendyourknees,andbringthecrownofyourheadontothefloorandyourkneesontoyourtriceps.
•Liftyourtoestobalanceyourkneesonyourtricepsandthensqueezethroughyourlegstostraightenandliftupintoaheadstand.
WHERETOENGAGE:
•Pressintoyourpalmstobesureyouarenotplacingexcessstressonyourneckandspine.Squeezeyourarmsinlikechaturanga.
•Engagethroughyourcoreandyourlegsasyouliftintoheadstand.
•Squeezeyourinnerthighsintogetheronceyouareintheinversion.
•Squeezeyourinnerthighsintogetheronceyouareintheinversion.
ANATOMYNOTES/TIPS&TRICKS:
•Besurethecrownofyourheadisdirectlyonthefloorandyouarenotonyourforehead.
•Beginbyjustgettingcomfortablebalancingwithyourkneesonyourtricepsandyourtoesliftedoffthefloor.
•Onceyouareabletoconfidentlyliftintoheadstandwithbentknees,begintoliftupwithstraightlegswithoutplacingyourkneesonyourtriceps.
WIDELEGFORWARDFOLDINVERSION:
STRADDLEHANDSTANDPRESS
HOWTOGETTHERE:
•Begininoneofthevariationsofwidelegforwardfoldpreviouslylistedandreleaseanybindyoumayhave.
•Liftyourgaze,lengthenyourspine,andplaceyourhandsflatonthefloor.
•Keepyourgazelifted,lookingbetweenyourhands,andcominghighontoyourtoes,whilekeepingyourelbowsfullyextendedandyourshouldersexternally
toes,whilekeepingyourelbowsfullyextendedandyourshouldersexternallyrotatedforstability.
•Shiftyourweightontoyourhandsuntilyourtoesleavethefloorandyourhipscomeslightlyinfrontofyourshoulders.
•Asyouliftyourlegsupward,yourhipswillcontinuetoshiftevenmoreforwardinfrontofyourshouldersuntilyourlegsareparalleltothefloor.
•Onceyourlegsareaboveparallel,graduallyshiftyourhipsbackoveryourshouldersuntiltheyalign,andsqueezeyourthighstogethertotouch.
WHERETOENGAGE:
•Activelyflexyourabdominalmusclestopreventbackwardmomentumandyourgluteusmaximustopreventyourselffromfoldingforwardatyourwaistandcomingdown.
•Engageyourtricepstokeepyourelbowsinfullextension.
•Squeezeyourinnerthighstokeepyourlegstogether.
ANATOMYNOTES/TIPS&TRICKS:
•Thegoalistoformastraightlinefromyourhandstoyourfeet,sotheengagementofyourabdominalsandyourgluteusmaximusisimperative.
•Whenfirststartingout,tryaddingasmallhoptohelpyouliftyourfeetoffthefloorifyouarehavingdifficultypressingup.
GATEWAYPOSE:
GARLANDORHINDISQUAT(Malasana)
HOWTOGETTHERE:
•Placeyourfeetanywherefromhipdistancetomatdistanceapart.
•Placeyourfeetanywherefromhipdistancetomatdistanceapart.
•Bendyourknees,andloweryourbuttdowntowardthefloor.
•Bringyourhandstoheartcenterandyourelbowstotheinsideofyourknees.
•Liftyourchest,straightenyourspineasmuchaspossible,andgrounddownintoyourfeet.
WHERETOENGAGE:
•Pressyourpalmstogether,andpressyourelbowsintoyourinnerthighs.
•Lockinthroughyourpelvicfloor,anddrawyourbellyinandup.
ANATOMYNOTES/TIPS&TRICKS:
•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.
•Squeezeyourelbowsinlikeyouwouldinachaturanga,stayingveryactiveinyourarms.
•Thinkheelstobutt,andreallyliftupthroughyourlegs.
•Drawyourabdominalwallinanduptohelpsupporttheweightofyourbodyinthearmbalance.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftmoreweightforwardthanyouthinkisnecessary,andfeeltheweightinyourpalmsandfingertips.
•Envisionyourwholebodyengagingandliftingup.Nothingshouldbelooseordisengagedhere.
•Ifyouarestrugglingwiththearmbalance,placeyourfeetonablockandyourpalmsonthefloor.Thishelpsgetyouintotheproperpositionforcrow,andyoucanbegintopracticeliftingonefootofftheblockandthentwoforthearmbalance.
GARLANDPOSEARMBALANCE:
SHOULDERPRESSING(Bhujapidasana)
HOWTOGETTHERE:
•Beginingarlandpose.
•Letyourchestcomeforwardalittleandyourupperbackroundtobringyourpalmsdowntothefloorbehindyourheels.
•Workyourarmsunderyourlegssothatyourthighsarerestingonyourupperarms.
•Moveyourfeetoutinfrontofyoualittlemoreasyousitbackontoyourpalms.Yourlegsshouldformadiamondshape.
•Rockyourweightbackandforthgentlytofloatyourfeetoffthefloor.
•Crossyourrightankleoveryourleft.
•Liftyourchest,andpressintoyourpalmstostraightenyourarmsasmuchaspossible.
possible.
WHERETOENGAGE:
•Pressstronglyintoyourpalmstosupportyourbodyinthearmbalance.
•Squeezeandliftupthroughyourabdominalsandyourpelvicfloor.
•Flexyourtoestoyourshinsandsqueezeyouranklestogether.
•Hugyourinnerthighsintoyourouterarms.
ANATOMYNOTES/TIPS&TRICKS:
•Placeyourhandsonblocksifyouneedmorespaceandleveragetobalance
•Placeyourhandsonblocksifyouneedmorespaceandleveragetobalancewithyouranklescrossed.
•Onceyou’vemasteredthefirstbalancingposition,moveintofullexpressionoftheposebybendingyourelbowsandbringingyourchestandchinforward.Yourchinwillrestonthefloorandyourheelsshouldshiftbackbehindyou.
GARLANDPOSEADVANCEDASANA:
BROKENWINGBIRD
HOWTOGETTHERE:
•Beginingarlandpose.
•Reachyourrighthandtotheoutsideofyourrighttoes,internallyrotateyourupperarm,andbendyourelbowtobringyourrighthandtowardyourrighthipcrease.
•Reachyourlefthandbehindyourback,andfindabindwithyourrighthand.
•Reachyourlefthandbehindyourback,andfindabindwithyourrighthand.
•Shiftweightontoyourleftfoot,andcomehighontoyourrighttoes.
•Keepshiftingovertowardyourleft,andbegintocometoastandingpositionwhilemaintainingthebindaroundyourrightside.
•Straightenthestandingleg,andliftyourchest.
WHERETOENGAGE:
•Tightlywrapyourupperarmintoyourinnerthightohelpmaintainthebind.
•Squeezethroughyourleftquadtohelpfacilitatetheupwardlifttostanding.
ANATOMYNOTES/TIPS&TRICKS:
•Thehardestpartofthisposeisfindingthebind.Reallyreachyourarmawayfromyou,andthenexaggeratetheinternalrotationtohelpwrapyourarmaroundyourleg.
•Don’ttrytostanduptoofast.Takeyourtime,andreallyfeelthetransferofweight.
•Ifyourshouldersaretootighttobind,useatowelorstrap.
GARLANDPOSEARMBALANCE:
BABYCROW
HOWTOGETTHERE:
•Beginingarlandpose.
•Bringyourforearmsdowntothefloorandstackyourkneesonyourupperarmslikeyoudoforcrow.
•Shiftweightforward,andtakeyourgazetoyourfingertips.
•Begintoliftonelegupandthentwotobalance.
WHERETOENGAGE:
•Squeezeyourkneesintoyourupperarms.
•Squeezeyourelbowsinlikeyouwouldinachaturanga,stayingveryactiveinyourarmsandnotlettingyourelbowscomebeyondparallel.
•Thinkheelstobutt,andreallyliftupthroughyourlegs.
•Thinkheelstobutt,andreallyliftupthroughyourlegs.
•Drawyourabdominalwallinanduptohelpsupporttheweightofyourbodyinthearmbalance.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftmoreweightforwardthanyouthinkisnecessary,andfeeltheweightinyourforearms,palms,andfingertips.
•Envisionyourwholebodyengagingandliftingup.Nothingshouldbelooseordisengagedhere.
•Babycrowisdeceptivelyharderthancrowposebecauseyourcenterofgravityissoclosetothefloor.Thisposewillbuildshoulderandcorestrength.
GATEWAYPOSE:
WHEEL(UrdhvaDhanurasana)
HOWTOGETTHERE:
•Beginbylyingdownonyourmatwithyourkneesbentandyourfeethipdistanceapart.
•Bendyourelbows,andplaceyourhandsbehindyourshoulderswithyourpalmsonthefloorandyourfingertipsfacingyourshoulders.
•Pressintoyourhandsandfeet,andliftyourhipsuptowardtheceilingasyoureachyourchesttowardthebackofthemat.
•Fullyextendyourarms,andbringyourshoulderstostackoveryourwrists.
WHERETOENGAGE:
•Rootdownthroughallfourcornersofyourfeet,andstaystronginyourlegs.
•Reachyourchestthroughyourshoulders,andfocusonopeningandlengtheningthroughthefrontsideofyourbody.
lengtheningthroughthefrontsideofyourbody.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
ANATOMYNOTES/TIPS&TRICKS:
•Ifanyexcessivepressureisfeltinyourlowerback,trywideningyourstance.
WHEELADVANCEDASANA:
DROPBACK
HOWTOGETTHERE:
•Begininastandingpositionwithyourfeetplaceddirectlyunderyourhips.Bringyourhandstoheartcenter.
•Liftyourchinandchestupuntilyourgazeistowardtheceiling.
•AsyourheadfallsbackandyoucontinuetoextendyourspineintoaninvertedC-shape,counterbyallowingyourhipstomoveforward.
•Onceyoucanseethefloorbehindyou,reachyourhandsdowntowardthematuntilyourarmsarefullyextended,andthenbringyourpalmsdown,comingintowheelpose.
WHERETOENGAGE:
•Pressintoallfourcornersofyourfeet,andstaystronginyourlegs.
ANATOMYNOTES/TIPS&TRICKS:
•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.
•Pressintoyourfeet,andstaystronginyourlegs.
ANATOMYNOTES/TIPS&TRICKS:
•Focusondrawingyourtailbonedownandtowardyourkneestoensureyoudon’tcompressyourspine.
•Toexitthisbackbend,dropthecrownofyourheadtothefloor,placebothofyourhandsonthefloornexttoyourhead,andpressbackintowheel.
I
2StandingPoses
nthissection,weexplorehowroutinestandingposturessuchaswarriorone,sideangle,andhalfmooncantakeyouintoavarietyofdifferentinversions,armbalances,andadvancedasanas.
Thesecommonposturesfeatureahostofuncommonvariationsthatdoeverythingfromchallengingbalanceandstrengthtoopeningyourbodyinnewanddifferentways.
GATEWAYPOSE:
WARRIORONE(VirabhadrasanaI)
HOWTOGETTHERE:
•Beginindowndog.Stepyourleftfootbetweenyourhands,anddropyourbackheelflattothefloor.
•Keepyourfrontkneebentsothatyourleftthighisparalleltothemat,andlift
•Keepyourfrontkneebentsothatyourleftthighisparalleltothemat,andliftyourarmsupoverhead.
WHERETOENGAGE:
•Pressthroughthebladeofyourbackfoottokeepyourarchlifted.
•Engageyourrightinnerthightohelprotateyourhipsforward.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourfrontkneestackeddirectlyoveryourankle.
•Ifyourkneeismovingpastyourankle,lengthenyourstance.
•Keepyourshouldersrelaxedawayfromyourearsandyourtailbonedroppingdown.
Warrioroneisperhapsthemostcommonlyknownofthestandingasanas.Yogaclassesfromnearlyeverylineageutilizethisposture.It’sthekeyposeinsunsalutationsandisoftenusedtoheatandwarmthebody.Thisenergizingposturestretchesthehips,belly,groin,andchestandopensthelungsandribcage.
Thevariationsofwarrioronethatweexplorehererangefromshoulderandhipopeningoptionstoarmbalances.
WARRIORONEADVANCEDASANA:
HUMBLEWARRIOR(BaddhaVirabhadrasana)
HOWTOGETTHERE:
•Begininwarrioroneontheleftside.
•Interlaceyourfingerstogetherbehindyourbackwithyourpalmsflat.
•Keepyourelbowsstraight,andhingeatyourwaisttofoldforward.
•Allowyourheadtohangandyourhandstoreachoverhead.
WHERETOENGAGE:
•Pressthroughthebladeofyourbackfoottokeepyourarchlifted.
•Keepliftingthroughyourrightinnerthigh.
•Activelypressyourhandstogetheroverheadtowardthefloor.
•Engageabdominalmusclestoreleasethroughyourlowerback,andfolddeepertowardthefloor.
ANATOMYNOTES/TIPS&TRICKS:
•Noticeifyourhipsareswayingtotheleft,andrealignthemtowardthemidlineofyourbodytokeepthemsquare.
•Ifyourshouldersaretootighttobind,useatowelorastrap.
WARRIORONEARMBALANCE:
FLYINGSPLITS(EkaPadaKoundinyasanaII)
HOWTOGETTHERE:
•Begininhumblewarriorontherightside,andreleaseyourhandsdowntothefloorwithyourpalmsflat.
•Workyourrightshoulderunderneathyourrightthigh,bringingyourthighashighontoyourtricepaspossible.
•Shiftyourgazeforward,andcomehighontotheballofyourbackfoot.
•Keepyourelbowsbent,andstarttoshiftweightforwardontoyourhands.Extendyourrightfootstraightoutinfrontofyou,andletyourleftfootfloatoffthemat.
WHERETOENGAGE:
•Firmlypressyourfingertipsintothemat.
•Engagethehamstringandgluteusofyourbacklegtoliftitup.
•Engagethehamstringandgluteusofyourbacklegtoliftitup.
•Squeezethequadricepsofyourfrontlegtostraightenit.
•Reachyourchestforward.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Thekeytosuccessinthispostureistoensureyouhaveastablefoundation.Thestandinglegshouldbecompletelystraightbeforeyouattempttostraightentheliftedleg.
WARRIORONEARMBALANCE:
SCISSORS(Astavakrasana)
HOWTOGETTHERE:
•Begininflyingsplits.
•Flexyourspine,liftyourupperbacktowardtheceiling,anddrawyourleftkneeintoyourchest.Straightenyourarmsasmuchasyouneedtogetyourkneetoyourchest,andkeepyourlefttoespointed.
•Threadyourleftfoottotheoutsideofyourrightwristandcrossyourleftankleoveryourright.
WHERETOENGAGE:
•Pressagainstthefloorwithyourfingertips.
•Engageyourabdominalwall,drawinginandup.
•Onceyoucomeintoscissors,squeezeyourinnerthighsintoyourarmsandreachthroughyourheels.
ANATOMYNOTES/TIPS&TRICKS:
•Thetransitionfromflyingsplitstoscissorscanbetricky,butbreakitdownbyfirstgettingcomfortabledrawingyourbackkneeintoyourchest.Youmayhavetoreallypressintoyourpalmsandstraightenthroughyourarmstocreatetheclearancetothreadyourleftlegthroughforscissors.
•Keepyourchestandhipsparalleltothefloor.Squeezingyourinnerthighstogetherwillfacilitatethis.
•Scissorsisnotapostureaboutstrength.Keepingyourshouldersstackedoveryourwristswillprovideallthesupportyouneedinyourarms.Thestrongengagementofyourlegsisthemostvitalpart.
GATEWAYPOSE:
SIDEANGLE(Parsvakonasana)
HOWTOGETTHERE:
•Beginindowndog.Stepyourrightfootbetweenyourhandsanddropyourbackheelflattothefloor.
•Keepyourfrontkneebentsothatyourrightthighisparalleltothemat.
•Keepyourrighthanddowntotheinsideofyourrightshin,andliftyourlefthandstraightup.
WHERETOENGAGE:
•Pressthroughthebladeofyourbackfoottokeepyourarchlifted.
•Pressyourrightupperarmandrightshintogethertokeepyourkneealignedoveryourankleandopenyourchest.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourfrontkneestackeddirectlyoveryourankle.
•Ifyourkneeismovingpastyourankle,lengthenyourstance.
Sideangleprovidesastretchthroughthesidebodywhilealsoopeningandlengtheningthegroin,chest,andspine.Practicingthisposebuildsstrengthinthelegsandankles.
Oneofthemostcommonvariationsofsideangleisabindbehindthebackthatopenstheshoulders.Weexplainhowtogetintothisbindandalloftheexcitingplacesyoucangoonceyou’vesecuredit.Learnhowtoperformthecommonlytaughtbirdofparadisepose,bindinghalfmoon,andmore.
SIDEANGLEADVANCEDASANA:
BOUNDSIDEANGLE(BaddhaUtthitaParsvakonasana)
HOWTOGETTHERE:
•Begininsideangle.
•Gazedowntowardyourrighthand,anddropyourchestbelowyourrightthigh.Internallyrotateyourrightshoulder,andreachyourrighthandbehindyourbackwithyourpalmfacingup.
•Lookuptoopenyourchest,andreachyourlefthandbehindyourback.Interlaceyourfingerstogether,orwrapyourrighthandaroundyourleftwristtofindthebind.
WHERETOENGAGE:
•Pressthroughthebladeofyourbackfoottokeepyourarchlifted.
ANATOMYNOTES/TIPS&TRICKS:
•Ifmakesiteasier,internallyrotateyourshoulderstogetintothebind.It’salmostlikeyou’recollapsingyourposturedown.Onceyou’veachievedthebind,engagebackintotheposturebyexternallyrotatingyourshouldersandopeningyourchest.
•Useatowelorstrapifyouneedassistancewiththebind.
SIDEANGLEADVANCEDASANA:
BIRDOFPARADISE(Svarga-Dvijasana)
HOWTOGETTHERE:
•Begininboundsideangleontheleftside.
•Onceyourbindissecure,lookforward,andshiftyourweightontoyourleftfoot.Stepyourrightfootupuntilit’sparallelwithyourleft.
•Keepyourrightkneebent,transferweightontoyourrightleg,andcomehighontotheballofyourleftfoot.
ontotheballofyourleftfoot.
•Slowlyrisetostand,straighteningyourrightleg.Onceyoufeelbalanced,extendyourleftlegstraightup.
WHERETOENGAGE:
•Thestandinglegisyourfoundation.Pressdownfirmlytostandtall.
•Liftyourchest,andpullyourshouldersback.
•Squeezethequadricepsofyourrightlegtolengthenyourhamstring.
ANATOMYNOTES/TIPS&TRICKS:
•Thekeytosuccessinthispostureistoensureyouhaveastablefoundation.Thestandinglegshouldbecompletelystraightbeforeattemptingtostraightentheliftedleg.
•Onceyoucanconfidentlyperformbirdofparadise,trytohingeatyourwaistandfoldforward.Yourchestshouldbeparalleltothematandyourtoesfacingforward.Holdforafewbreaths,andslowlyliftbackintobird.
SIDEANGLEADVANCEDASANA:
BINDINGHALFMOON(BaddhaArdhaChandrasana)
HOWTOGETTHERE:
HOWTOGETTHERE:
•Begininboundsideangleontherightside.
•Onceyourbindissecure,gazedowntowardthefloor,softenyourrightknee,andshiftweightontoyourrightfoot.
•Shiftyourchestforwardinfrontofyourrightfootuntilyoufeelyourleftfootleavetheground.
•Balancingonyourrightleg,liftyourleftlegparalleltothematasyoupullyourtoestoyourshinandreachthroughyourheel.
WHERETOENGAGE:
•Engagethroughyourouterleftthightoliftitparalleltothefloor.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Yourrighthandonthefloorisasecondarysourceofsupport.Thestandinglegshouldmakeupthemajorityofyourfoundation.
•Thispostureisbestexperiencedwhenyoucanstackyourhips.Ifyourrighthamstringistootighttoallowforthis,comehighontoyourrightfingertips,oruseablockunderyourrighthand.
Halfmoonisanexcitingposethattestsbalanceandconcentration.Onceyoubecomecomfortablebalancinginhalfmoon,youcanbegintoexplorehowexpansiveandpowerfulthisposecanbe.Deepsidebodyopening,backbending,anddifficultbalancechallengesareavailablethroughdifferentvariationsoftheposture.
HALFMOONADVANCEDASANA:
BALANCINGHALFMOON
HOWTOGETTHERE:
•Begininhalfmoonontherightside.
•Onceyoufeelstableintheposture,bringyourrighthandtoheartcenter.
WHERETOENGAGE:
•Pressdownfirmlythroughthestandingleg.
•Flexthroughthequadricepsoftheliftedlegtoextendtheleglong.
•Engageyourouterleftthightokeepyourlegparalleltothefloor.
ANATOMYNOTES/TIPS&TRICKS:
•Ifyou’rehavingtroublebalancing,takeyourgazedowntothefloorforaddedstability.Softeningyourrightkneewilladdsimilarsupport.
•Foranaddedchallenge,bringyourlefthandtomeetyourrightatheartcenter.
HALFMOONADVANCEDASANA:
HALFBOWBOUNDHALFMOON(ArdhaChandraChapasana)
HOWTOGETTHERE:
•Begininhalfmoonontherightside.
•Bendyourleftknee,andreachyourlefthandforyourleftankle.
•Kickyourhandandfootawayfromyourbodyintoahalfbow,openyourchest,andletyourheadfallback.
WHERETOENGAGE:
•Pressdownfirmlythroughthestandingleg.
•Firethroughyourleftquadricepstogetdeeperintothebackbend.
ANATOMYNOTES/TIPS&TRICKS:
•Themoreyoukickyourhandandfoottogether,themoreitwillbenecessarytocounterthisbyshiftingyourhipsintheoppositedirection.
•Youcanalsoexperienceaquadricepsstretchinthisposebypullingyourheelintowardyourglutesinsteadofkickingitaway.
HALFMOONADVANCEDASANA:
CARTWHEEL
HOWTOGETTHERE:
•Begininhalfmoonontherightside.
•Bringyourgazedowntothemat,andreachyourlefthandoveryourheadtowardthemat.
•Shiftweightforward,liftyourleftleghigher,andplaceyourleftpalmflattothefloorwithyourfingertipsfacingyourfoot,orwrapyourlefthandaround
thefloorwithyourfingertipsfacingyourfoot,orwrapyourlefthandaroundyourrightwrist.
WHERETOENGAGE:
•Pressdownfirmlythroughthestandingleg.
•Flexthroughthequadricepsoftheliftedlegtoextendtheleglong.
ANATOMYNOTES/TIPS&TRICKS:
•Liftingyourleftlegaboveparallelwhileyourlefthandreachesdowniswhatgivesthisposturetheillusionofmovingintoacartwheel.
•Totakethisposedeeper,slideyourrightpalmintoalignmentwithyourrightheel,andturnyourfingertipstowardtherightsideofthemat.Tuckyourchin,andwrapyourlefthandaroundyourrightwrist.Pullyourchestthroughyourshoulders,androtatetherightsideofyourchestupward.Tiltyourheadback.
HALFMOONADVANCEDASANA:
DOUBLEBOUNDHALFMOON(FunkyChapasana)
HOWTOGETTHERE:
HOWTOGETTHERE:
•Begininhalfmoonontherightside.
•Keepyourgazelifted,andreachyourlefthandbehindyourbacktothecreaseofyourrighthip.
•Keepingalltheweightonyourrightleg,bendyourleftknee,andreachyourrighthandbackforyourleftankle.
•Oncebound,kickyourfootandhandawayfromyourbody,andpressyourhipsintheoppositedirection.
WHERETOENGAGE:
•Pressdownfirmlythroughthestandingleg.
•Firethroughyourleftquadricepstogetdeeperintothebackbend.
ANATOMYNOTES/TIPS&TRICKS:
•Thekeytothispostureistocontinuetoleanbackintothebackbendandnottobreakatyourwaist.Resistthetemptationtolookdown.
•Softenyourrightkneeifyouneedmorestability.
GATEWAYPOSE:
REVOLVEDHALFMOON(ParivrttaArdhaChandrasana)
HOWTOGETTHERE:
•Beginindownwardfacingdog.Stepyourrightfootbetweenyourhands.
•Keepbothpalmsflattothemat,andshiftyourweightintoyourrightleguntilyourleftlegisparallelwiththematandthestandinglegisstraight.Keepyourhipssquare.
•Keepyourleftpalmdownnexttoyourrightfoot,andreachyourrighthanduptowardtheceiling.
towardtheceiling.
•Rotatefromyourwaistupalongtheaxisofyourspineuntilyourrightshoulderisstackedoveryourleft.Yourrightpalmopenstotheright.
•Lengthenyourspine,andliftyourgazeupward.
WHERETOENGAGE:
•Flexthroughthequadricepsofyourbacklegtofullyextend.
•Engageabdominalsandobliquestoachievetherotationofyourtorso.
•Pressthroughthestandinglegtokeepyourhipssquare.
ANATOMYNOTES/TIPS&TRICKS:
•Squaringyourhipsisthemostimportantaspectofthisposture.Ifyourhamstringsaretightandpreventingyoufromachievingthis,trysofteningthestandinglegorusingablockunderthehandthat’sgrounded.
•Themostcommoncompensationstudentsmakeisallowingtheextendedlegtodropdownandswayoff-centerinthedirectiontheyarerotating.Trypracticingthisposturewiththeextendedlegpressingintoawalltoensuresquarehips.
Giveyourhalfmoonatwistwiththerevolvedvariation.Revolvedhalfmoonstretchesthehipsandhamstringswhilealsostrengtheningthelegsandprovidingadeeptwist.
REVOLVEDHALFMOONADVANCEDASANA:
ONELEGBIND
HOWTOGETTHERE:
•Begininrevolvedhalfmoonontherightside.
•Gazedowntothefloor,bendyourleftleg,andreachyourrighthandforyourleftankle.
•Foldyourforeheadtoyourshin,andreachyourleftkneetowardtheceiling.
•Squareyourhips.
•Squareyourhips.
WHERETOENGAGE:
•Flexyourlefthamstringtopullyourleftheeltowardyourgluteus,andreleasethroughyourquad.
•Engageabdominalstofoldforward,andreleasethroughyourlowerback.
•Engagetherightquadricepstoreleasetherighthamstring.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Balanceisthegreatestobstacle,bothasyoucomefromthefloortostandingandextendingintoyourfullestexpressionoftheposture.Takeyourtimewiththetransitions.
•Waituntilyouarecompletelyuprighttobeginkickingyourhandandfoottogetherintothebackbendposition.
GATEWAYPOSE:
TRIANGLE(Trikonasana)
HOWTOGETTHERE:
•Beginindowndog.Stepyourrightfootbetweenyourhands,anddropyourbackheelflattothefloor.
•Straightenyourrightleg,andplaceyourrighthandtotheinsideoroutsideofyourrightfootwithyourpalmflat.
•Reachyourlefthandup,rotatingtherightsideofyourchestuptowardtheceilinguntilyourspineisfullyextended.
•Stackyourlefthipontopofyourright.
•Liftyourgazeupward.
WHERETOENGAGE:
•Pressthroughyourrightbigtoeandtheoutsidebladeofyourleftfoottokeepyourleftarchlifted.
•Engagetherightquadricepstolengthenthehamstring.
•Squeezeyourleftgluteustohelpstackyourlefthipontopofyourright.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Gazeuptowardtheliftedleg.
•Makesureyoufeelyourfingertipspressingdownintothemattopreventplacingalltheweightinyourpalmandcompressingyourwrist.
•Foranextracorechallenge,releaseyourtoes,andletyourextendedleghoverinthestarposition.
TRIANGLEADVANCEDASANA:
BOUNDTRIANGLE(BaddhaTrikonasana)
HOWTOGETTHERE:
•Beginintriangleontherightside.
•Gazedowntowardthefloor,andsoftenyourrightknee.
•Reachyourrighthandunderyourrightthighandbehindyourback.
•Directyourgazebackup,andreachyourrighthandbehindyourback.
•Interlaceyourfingerstogether,orwrapyourrighthandaroundyourleftwristtofindthebind.
WHERETOENGAGE:
•Pressthroughthebladeofyourbackfoottokeepyourarchlifted.
•Engagetherightquadricepstostraightenyourrightleg.
ANATOMYNOTES/TIPS&TRICKS:
ANATOMYNOTES/TIPS&TRICKS:
•Boundtriangleiseasierifyouinternallyrotateyourshoulderstogetintothebind,almostlikeyou’recollapsingyourposturedown.Onceyou’veachievedthebind,engagebackintotheposturebyexternallyrotatingyourshouldersandopeningyourchest.
•Useatowelorstrapifyouneedassistancewiththebind.
GATEWAYPOSE:
CRESCENTLUNGE(Anjaneyasana)
HOWTOGETTHERE:
•Beginindowndog.Lungeyourrightfootbetweenyourhands,andstayhighontheballofyourbackfoot.
•Risetostanding,andreachyourarmsoverhead.
•Keepyourrightthighparalleltothemat,andpushthroughtheheelofyourleftfoottostraightenyourleg.
WHERETOENGAGE:
•Engageyourleftquadtoextendyourleftlegstraight.
•Utilizingthetransverseabdominis,drawyournavelinanduptoextendyourspineandprotectyourlowerback.
•Engageyourleftgluteustoreleasethroughyourlefthipflexor.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourfrontkneestackeddirectlyoveryourankle.
•Ifyourkneeismovingpastyourankle,lengthenyourstance.
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Themostimportantaspectofthispostureisthetwist.Ifyourbalanceisunstableasyoutwist,groundyourleftkneedowntothefloor.
CRESCENTLUNGEARMBALNCE:
SIDECROWSPLITS
HOWTOGETTHERE:
•Beginincrescentlungeprayertwistontherightside.
•Softenyourbackknee,andgazeatthefloorontheoutsideofyourrightthigh.
•Softenyourbackknee,andgazeatthefloorontheoutsideofyourrightthigh.Placeyourpalmsflatonthefloorontheoutsideofyourrightleg.
•Starttobendyourelbows,andleanweightintoyourarms.Restyourrightthighontopofyourlefttricep.
•Keepbendingyourelbowsto90degrees,andallowtheweightofyourbodytobefullysupportedbyyourarms.
•Extendbothlegsstraight.
WHERETOENGAGE:
•Stayactiveinyourfingertipstopreventplacingalloftheweightintoyourpalmsandcompressingyourwrists.
•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintainabaseofsupport.
•Squeezethroughthequadricepsofbothlegstostraightenthem.
ANATOMYNOTES/TIPS&TRICKS:
•Thispostureisn’taboutstrengthbutratheralignment.Aslongasyourelbowsstackoveryourwristata90-degreeangle,yourbodywillfeellight.
•Visualizeyourhipsliftingsoyoudon’tcollapseyourweightdownwardintoyourarms.
•Gazeforwardortotheside.
•Prayertwistisagreatgatewaytosidecrowsplitsbecauseyourbodyisperfectlyalignedforthearmbalance.Trustyourselftoleanintoitandgoforit.
CRESCENTLUNGEADVANCEDASANA:
BOUNDCRESCENTTWIST(BaddhaParivrttaAnjaneyasana)
HOWTOGETTHERE:
•Begininprayertwistontherightside.
•Gazedowntothefloor,andreachyourlefthandunderyourrightthighandbehindyourback.
•Reachyourrighthandbehindyourbackandeitherinterlaceyourfingersorwrapyourlefthandaroundyourrightwristtosecurethebind.
•Liftyourgazebackup,andleanbacktorotateyourchestopenandfullyextendyourspine.
WHERETOENGAGE:
•Drawyournavelinandupwardtoengagethetransverseabdominis.Thiscreatesmorespacetotwist.
•Abdominalsandobliquesareresponsiblefortherotationofyourspineintothetwist.
twist.
•Engagethroughyourleftquadtokeepyoustableandsecureasyoutwist.
ANATOMYNOTES/TIPS&TRICKS:
•Internallyrotateyourleftshouldertohelpyoufindthebind.Onceyou’veachievedthebind,engagebackintotheposturebyexternallyrotatingyourshoulderandopeningyourchest.
•Ifyouarehavingdifficultybinding,trydroppingyourkneetobind.Ifyoufeelstable,tuckyourtoes;re-straightenyourleftknee,andliftitofftheground.
•Ifshouldersaretootighttobind,useatowelorstraptoassistwiththebind.
CRESCENTLUNGEADVANCEDASANA:
BOUNDREVOLVEDHALFMOON(BaddhaParivrttaArdhaChandrasana)
HOWTOGETTHERE:
•Begininboundcrescenttwistontherightside.
•Gazedowntothefloorinfrontofyourrightfoot.
•Maintainingyourbind,softenyourbackknee,andshiftweightontoyourrightleg.
•Liftyourleftlegofftheground.Onceyourlegisparalleltothematandyourlefthipissquarewithyourright,begintostraightenyourrightleg.
WHERETOENGAGE:
•Engagebothquadricepstostraightenyourlegs.
•Keepthetransverseabdominisdrawninforsupportandstability.
ANATOMYNOTES/TIPS&TRICKS:
ANATOMYNOTES/TIPS&TRICKS:
•Theimportantaspectofthispostureismaintainingabindasyoubalanceonthestandingleg.Keepingyourrightkneesoftwillassistwithbalance.Asyoufeelmorestable,straightenthestandingleg.
•Keepingyourgazedownalsohelpswithbalance.Asyoufeelready,moveyourgazestraightaheadorupward.Whenyouliftyourgaze,extendyourspine.
CRESCENTLUNGEADVANCEDASANA:
REVOLVEDBIRDOFPARADISE(ParivrttaSvarga-Dvijasana)
HOWTOGETTHERE:
•Begininboundcrescenttwistontherightside.
•Gazedowntoyourrightfoot,andstepyourleftfootuptomeetyourright.
•Maintainingyourbind,softenyourleftknee,andshiftweightintoyourleftleg.
•Slowlyrisetoastandingposition,keepingyourrightkneebent.
•Onceyoucometoafullstandingpositionwithyourleftlegstraightandyoufeelbalanced,extendyourrightlegoutstraight,rotateyourchestopen,andpullyourshouldersback.
WHERETOENGAGE:
•Engagebothquadricepstostraightenyourlegsonceyou’reinafullstandingposition.
•Drawyourbellyinanduptoprovidestabilityandspacetotwistdeeper.
ANATOMYNOTES/TIPS&TRICKS:
•Theimportantaspectofthispostureismaintainingabindasyoubalanceonthestandingleg.Keepingyourleftkneesoftwillassistwithbalance.Asyoufeelmorestable,straightenthestandingleg.
•Yourbiggestkeytosuccesswiththisposeistoknowwhenyoufeelconfidentaboutthestepsittakestogetthere.Beslowandintentionalaboutmovingintothisposture.
GATEWAYPOSE:
STANDINGSPLITS(UrdhvaPrasaritaEkaPadasana)
HOWTOGETTHERE:
•Beginindowndog.Lungeyourrightlegbetweenyourhands,andshiftweightforwardontoyourrightleg.
•Liftyourleftlegup,andfoldyourforeheadintowardyourrightshin.
•Straightenbothlegs.
WHERETOENGAGE:
•Engagethequadricepstostraightenbothlegs.
•Drawthetransverseabdominisinanduptocreatespacefortheforwardfoldandtotakeitdeeper.
ANATOMYNOTES/TIPS&TRICKS:
•Standingsplitsisadeephamstringopener.Astraightliftedlegismoreimportantthanastraightgroundedleg.Ifyourhamstringsaretight,keepyourkneesoftonthegroundedleg,reducingtheintensityofthestretch.
•Pointyourlefttoesdowntowardthefloor,andkeepyourhipssquare.Resisttheurgetoopenyourhipsinordertogetyourliftedleghigher.
Standingsplitsisasimpleposethatprovidesanexcellentwaytostretchandlengthenthehamstringswhilealsoservingasagentle,calminginversion.Standingsplitsareoneofthebestposesfortransitioningintohandstand.
STANDINGSPLITSADVANCEDASANA:
ARROW/BALANCING
HOWTOGETTHERE:
•Begininstandingsplitsontherightside.
•Begininstandingsplitsontherightside.
•Gazeforwardinfrontofyourrightfoot.Liftyourchestslightlyoffyourthighstocreateastraightlinefromyourheadtoyourheel.
•Slowlyextendbotharmsstraightbackbehindyouwithfingertips,reachingtowardtheextendedlegandturningthepalmsin.
WHERETOENGAGE:
•Engagethequadricepstostraightenbothlegs.
•Reachthroughyourfingertipstowardyourextendedlegasyouliftupthroughyourchest.
ANATOMYNOTES/TIPS&TRICKS:
•Thisposeisahugebalancechallenge.Workyourwayintoitslowly.Startbybringingyourhandstoheartcenter,andgetcomfortablebalancingtherebeforeextendingthemallthewayback.
•Softenyourkneeonthestandinglegtohelpwithbalance.
STANDINGSPLITSINVERSION:
HANDSTAND(AdhoMukhaVrksasana)
HOWTOGETTHERE:
•Begininstandingsplitsontherightside.
•Withbothpalmsflatonthefloor,gazeforwardinfrontofyourrightfoot,andliftyourchestslightlyoffyourthightolengthenyourspine.
•Shiftweightontotheballofyourrightfoot,andbegintotakesomesmallhops,liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethe
liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethemat.
•Onceyoufindabalancepointwhereyourhipsstackoveryourshoulders,bringyourrightleguptomeetyourleft.
WHERETOENGAGE:
•Theliftandengagementofyourleftlegiscrucialforgettingintohandstandposition.
•Activelyflexyourabdominalmusclestopreventbackwardmomentumandyourgluteusmaximustopreventyourselffromfoldingforwardatyourwaistandcomingdown.
•Engagethetricepstokeepyourelbowsinfullextension.
•Squeezeyourinnerthighstokeepyourlegstogether.
ANATOMYNOTES/TIPS&TRICKS:
•Thegoalistoformastraightlinefromyourhandstoyourfeet,sotheengagementofabdominalsandyourgluteusmaximusisimperative.
•Thetendencyhereistowanttouseforcetokickupintothehandstand.Usebodyawarenessandcontrolinstead.Thekeytoliftingintothehandstandisgettingyourhipsstackedoveryourshoulders.Practicetakingsmallhopsandreallyliftingthroughyourleftlegtogetintothisposition.Onceyourhipsareoveryourshoulders,liftinguptohandstandissimple.
B
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.
ANATOMYNOTES/TIPS&TRICKS:
•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
•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintainabaseofsupport.
•Squeezeyourinnerthighstogetherandyourheelstowardyourbutt.
ANATOMYNOTES/TIPS&TRICKS:
•Thispostureisn’taboutstrengthbutratheralignment.Aslongasyourelbowsstackoveryourwristata90-degreeangle,yourbodywillfeellight.
•Visualizeyourhipsliftingsoyoudon’tcollapseyourweightdownwardintoyourarms.
•Gazeforwardortotheside.
EAGLEARMBALANCE:
SIDECROWSPLITS
HOWTOGETTHERE:
•Beginineagleontherightside.Releaseyourarmbind.
•Comeallthewaydownintoasquattingpositiononyourrighttoes,andbringyourhandstotheoutsideofyourleftthigh,facingawayfromyouanddirectlyunderyourshoulders.
•Starttobendyourelbows,andleanweightintoyourarms.Restyourleftthighontopofyourrighttricep.
•Keepbendingyourelbowsto90degrees,andallowtheweightofyourbodytobefullysupportedbyyourarms.
•Extendbothlegsstraightbykickingthemawayfromoneanother.
WHERETOENGAGE:
•Stayactiveinyourfingertipstopreventplacingallofyourweightontoyour
•Stayactiveinyourfingertipstopreventplacingallofyourweightontoyourpalmsandcompressingyourwrists.
•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintainabaseofsupport.
•Squeezethroughthequadricepsofbothlegstostraightenthem.
ANATOMYNOTES/TIPS&TRICKS:
•Thispostureisn’taboutstrengthbutratheralignment.Aslongasyourelbowsstackoveryourwristata90-degreeangle,yourbodywillfeellight.
•Visualizeyourhipsliftingsoyoudon’tcollapseyourweightdownwardintoyourarms.
•Gazeforwardortotheside.
EAGLEARMBALANCE:
SIDECROWSTRAIGHTLEGS
HOWTOGETTHERE:
•Beginineagle.Releaseyourarmbind.
•Comeallthewaydownintoasquattingpositiononyourrighttoes,andbringyourhandstotheoutsideofyourleftthigh,facingawayfromyouanddirectlyunderyourshoulders.
•Keepyourelbowssqueezingin,andbendthemto90degrees.Allowyourleftthightorestontheshelfcreatedbyyourarms.
•Bringyourrightkneeontopofyourleft,andextendbothlegsoutstraight.
WHERETOENGAGE:
•Stayactiveinyourfingertipstopreventplacingallofyourweightontoyourpalmsandcompressingyourwrists.
•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintain
•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintainabaseofsupport.
•Squeezethroughthequadricepstostraightenyourlegs,andreachthroughyourheels.
•Reachyourchestforward.
ANATOMYNOTES/TIPS&TRICKS:
•Thispostureisn’taboutstrengthbutratheralignment.Aslongasyourelbowsstackoveryourwristsata90-degreeangle,yourbodywillfeellight.
•Visualizeyourhipsandchestliftingsoyoudon’tcollapseyourweightdownwardintoyourarms.
•Gazeforwardortotheside.
EAGLEINVERSION:
HEADSTANDWITHEAGLELEGS
HOWTOGETTHERE:
•Beginineagle.
•Keepingyoureaglelegs,comedowntoasquattingposition,andplaceyourpalmsflatonthefloor.
•Tuckyourchinandplacethecrownofyourheadonthefloor.Squeezeyourelbowsinlinewithyourshoulders.
elbowsinlinewithyourshoulders.
•Stillkeepingyoureaglelegs,slowlyliftintoaheadstand.
WHERETOENGAGE:
•Squeezeyourinnerthighstogether.
•Abdominalsandobliquesshouldbekeptactivethroughout.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•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.
•Stayactiveinyourfingertipstopreventplacingallofyourweightontoyourpalmsandcompressingyourwrists.
•Squeezeyourelbowsin,andkeeptheminlinewithyourshoulderstomaintainabaseofsupport.
ANATOMYNOTES/TIPS&TRICKS:
•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.
•Stayactiveinyourfingertipstopreventplacingallofyourweightontoyourpalmsandcompressingyourwrists.
•Squeezeyourelbowsinandkeeptheminlinewithyourshoulderstomaintainabaseofsupport.
•Engageyourrightquadricepstoextendandstraightenyourleg.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Formanequilateraltrianglebetweenyourhandsandhead.Thismeansthatthedistancebetweenyourhandsshouldmatchthedistancebetweeneitherhandandyourhead,justlikeatripod.
•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestfeelingofstability.
•Yourchinshouldbeinaneutralpositiontoensureyourneckisinalignment.
•Tocomeoutoftheinversion,hingeatyourwaist,andslowlybringyourlegsdowntowardthefloor.Re-hookyourlefttoesaroundyourrighttricep,andrestyourleftkneeonyourlefttricep.Transferweightbackintoyourfingertips,andcomebackintofigurefourorflyingpigeonarmbalance.
•Ifyou’rereadytotryamoreadvancedvariation,tryswitchingyourlegsintheairbyuncrossingthemandthencrossingyourrightankleoveryourleft.Exittheinversion,andreturntofigurefourorflyingpigeonarmbalanceontheoppositeside.
GATEWAYPOSE:
DANCER(Natarajasana)
HOWTOGETTHERE:
•Begininastandingpositionatthetopofthemat.
•Reachyourrightarmstraightupwithyourbicepbyyourear.
•Shiftweightontoyourrightleg,andsoftenyourrightknee.
•Bendyourleftknee,andbringyourfootuptowardyourbutt.
•Bendyourleftknee,andbringyourfootuptowardyourbutt.
•Wrapyourrighthandaroundtheinsideofyourleftfoot.
•Kickyourhandandfoottogether,leanforwardslightly,andliftthroughyourchest.
•Straightenthestandingleg.
WHERETOENGAGE:
•Pressyourhandandfoottogethertomoveintothebackbend.
•Liftupthroughyourleftheel,chest,andrightarm.
•Squeezeyourrightquadricepstostraightenthestandingleg.
•Grounddownintoallfourcornersofyourrightfoot.
ANATOMYNOTES/TIPS&TRICKS:
•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.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourhipssquaretothemat.
•Don’tpullyourfootforwardtodeepenthebackbend.Instead,reachyourelbowsup,andkeeptheminlinewithyourshoulders.Reachthroughyourchesttodeepenthebackbend.
•Thisisaverydeepbackbend.Useastrapiftheposeisnotaccessible,andbegintopracticewalkingyourhandsdownthestraptowardyourfootasyourbodybecomesmoreopen.
DANCERADVANCEDASANA:
OUTSIDEHALFBOWBOUNDHALFMOON(Chapasana)
HOWTOGETTHERE:
•Beginindancerontherightside.
•Begintoleanforwardandloweryourrightfingertipstowardthemat.Keepyourlefthandwrappedaroundtheinsideofyourleftfoot.
•Onceyourfingertipsreachthemat,bringyourpalmdownflat,andopenyourhipssothatyourlefthipstacksontopofyourright.
hipssothatyourlefthipstacksontopofyourright.
•Reachyourleftheelawayfromyourbutt.
WHERETOENGAGE:
•Pressdownfirmlythroughallfourcornersofthestandingleg.
•Firethroughyourleftquadricepstogetdeeperintothebackbend.
•Rotateyourchestopentowardtheceiling.
ANATOMYNOTES/TIPS&TRICKS:
•Themoreyoukickyourhandandfoottogether,themoreitwillbenecessarytocounterthisbyshiftingyourhipsintheoppositedirection.
•Gazestraightaheadortowardtheceiling.
•Balanceonyourfingertips,oruseablockunderyourrighthandifyourrighthamstringistootighttofindthepose.
I
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.
•Squeezeyourelbowsinlikeyouwouldinachaturanga,stayingveryactiveinyourarms.
•Drawyourheelstowardyourbuttandcreateanactiveliftthroughyourlegs.
•Drawyourabdominalwallinanduptohelpsupporttheweightofyourbodyinthearmbalance.
thearmbalance.
ANATOMYNOTES/TIPS&TRICKS:
•Shiftmoreweightforwardthanyouthinkisnecessaryandfeeltheweightinyourpalmsandfingertips.
•Envisionyourwholebodyengagingandliftingup.Nothingshouldbelooseordisengagedhere.
•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.
•Squeezeyourelbowsinlikeyouwouldinachaturanga,stayingveryactiveinyourarms.
•Drawyourabdominalwallinanduptohelpsupporttheweightofyourbodyinthearmbalance.
•Firmlyfirethroughyourleftquadricepstostraightenyourlegbehindyou.
ANATOMYNOTES/TIPS&TRICKS:
•Thisisadifficultvariationofcrowthatrequiresstrengthandtrust.Getcomfortablehoveringyourkneeoffyourtricepbeforeattemptingtostraightenyourlegbehindyou.
•Shiftmoreweightforwardthanyouthinkisnecessaryandfeeltheweightinyourpalmsandfingertips.
•Envisionyourwholebodyengagingandliftingup.Nothingshouldbelooseordisengagedhere.
CRANE/CROWINVERSION:
HEADSTAND(SalambaShirshasana)ANDBACKTOCROW
HOWTOGETTHERE:
•Beginincrow.
•Shiftevenmoreweightforward,tuckyourchin,andplacethecrownofyourheadonthefloor.Squeezeyourelbowsinlinewithyourshoulders,andkeepyourkneesstackedonyourtriceps.
•Comeintoatripodpositiononthefloorwithyourpalmsflatonthefloorand
•Comeintoatripodpositiononthefloorwithyourpalmsflatonthefloorandyourkneesrestingontopofyourtriceps.Yourhipsshouldbestackedoveryourshoulders.
•Slowlyliftyourkneesoffyourtriceps,andcomeintoaheadstandwithstraightlegs.
WHERETOENGAGE:
•Squeezeyourquadricepsandinnerthighstostayactiveinyourlegs.
•Yourabdominalsandobliquesshouldbekeptengagedthroughout.
ANATOMYNOTES/TIPS&TRICKS:
•Formanequilateraltrianglebetweenyourhandsandhead.Thismeansthatthedistancebetweenyourhandsshouldmatchthedistancebetweeneitherhandandyourhead,justlikeatripod.
•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestfeelingofstability.
•Yourchinshouldbeinaneutralpositiontoensureyourneckisinalignment.
•Tocomeoutoftheinversion,hingeatyourwaistandslowlybringyourlegsdowntowardthefloor.Placeyourkneesbackonyourtriceps,andshiftweightontoyourfingertips.Liftbackintocrowpose.
CRANE/CROWINVERSION:
HANDSTANDPRESS
HOWTOGETTHERE:
•Beginincrow.
•Shiftweightforward,andstackyourhipsoveryourshoulders.Keepyourkneesclosetoyourchest,andallowthemtobegintoliftupandleaveyourtricepsasyoumoveforward.
•Extendyourlegsstraightupoverhead,andbringyourbodyintoastraightlinefromheelstohipstoshoulderstowrists.
WHERETOENGAGE:
•Activelyflexyourabdominalmusclestopreventbackwardmomentumandyourgluteusmaximustopreventyourselffromfoldingforwardatyourwaist
yourgluteusmaximustopreventyourselffromfoldingforwardatyourwaistandcomingdown.
•Engageyourtricepstokeepyourelbowsinfullextension.
•Squeezeyourinnerthighstokeepyourlegstogether.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourgazebetweenyourhandsorslightlyinfrontofyourfingertipsthroughout.
•Yourshoulderswillbeinfrontofyourwristswhenyouareincrowpose,soasyoustraightenyourbodyintohandstand,besuretoshiftyourshouldersbackoveryourwrists.
•Forabigchallenge,trytomovebackintocrowfromhandstand.
CROWADVANCEDASANA:
JUMPBACKCHATURANGA
HOWTOGETTHERE:
•Beginincrowpose.
•Liftyourkneesoffyourtriceps,andshootyourlegsstraightbackbehindyou.
•Landinalowplankpositionlikeyouareinthebottomofyourchaturangawithyourelbowsinandbentat90degrees.
•Movethroughupwardfacingdogtodowndogtocompletethevinyasa.
WHERETOENGAGE:
•Drawyourabdominalsinanduptohelpfloatyourkneesoffyourtriceps.
•Firethroughyourquadricepstoshootyourlegsbackandextendthemlong.
•Squeezeyourelbowsintoyoursidebodyasyoucomeintothechaturangaposition.
position.
ANATOMYNOTES/TIPS&TRICKS:
•Thisisoneofthosetransitionswhereyouhavetotrustyourselfandgoforit.Thekeyisgettingyourkneesoffyourtricepsandsendingyourlegsbackquickly.Landinginalowplankpositionmakesforasoftertransitionthroughchaturanga.
GATEWAYPOSE:
HEADSTAND
HEADSTANDADVANCEDASANA:
TRIPODHEADSTANDHOWTOGETTHERE:
•Beginindowndog.
•Droptoyourhandsandknees,andplacethecrownofyourheadonthefloorasfaroutinfrontofyouasyourhandsareapart.
•Tuckyourtoesandliftyourhips.
•Begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.
•Keepingyourlegsgluedtogether,liftbothlegsstraightupoverhead.Stackyourhipsoveryourshoulders,andformastraightlinefromheadtotoe.
•Keepyourgazeforwardononesinglepoint.
WHERETOENGAGE:
•Squeezeyourinnerthighstogether.
•Abdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Formanequilateraltrianglebetweenyourhandsandhead.Thismeansthatthedistancebetweenyourhandsshouldmatchthedistancebetweeneitherhandandyourhead,justlikeatripod.
•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestsenseofstability.
•Yourchinshouldbeinaneutralpositiontoensureyourneckisinalignment.
•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.
•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.
HEADSTANDADVANCEDASANA:
PIKE(UrdhvaDandasanaA)
HOWTOGETTHERE:
•Begininheadstand.
•Hingeatyourwaist,andloweryourlegshalfwaydownintoapikeposition.YourbodywillbeinanL-shape.
WHERETOENGAGE:
•Squeezeyourinnerthighstogether.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
ANATOMYNOTES/TIPS&TRICKS:
•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestsenseofstability.
•Yourchinshouldbeinaneutralpositiontoensureyourneckisinalignment.
•Keepyourelbowssqueezinginandalignedwithyourshoulders.
HEADSTANDADVANCEDASANA:
REVOLVEDHIPS(Parsva-Sirsasana)
HOWTOGETTHERE:
•Begininheadstand.
•Maintainthesamealignmentfromyourwaistdowntoyourshoulders.
•Fromyourwaistdowntoyourfeet,begintorotatesothatyourfeetfacetherightsideofyourmat.Pauseforafewbreaths.
•Repeat,rotatingsothatyourfeetfacetheleftsideofyourmat.Again,pauseforafewbreaths.
WHERETOENGAGE:
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
•Squeezeyourquadricepstokeepyourlegsstraight.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourupperbodyandcoreengagedandinyournormalhandstandposition.Yourhipsandlegsshouldbetheonlythingsmovinghere.
•Don’trelyonmomentum.Moveintentionallyandslowly.
HEADSTANDADVANCEDASANA:
SPLITLEGS(ParivrittaikapadaShirshasana)
HOWTOGETTHERE:
•Begininheadstand.
•Maintainthesamealignmentfromyourwaistdowntoyourshoulders.
•Withstraightlegs,reachyourrightlegtowardthetopofthemat,whileyourleftlegreachestowardthebackofthematuntilbothlegsareparalleltothemat.
WHERETOENGAGE:
•Squeezeyourinnerthighs,spiralinginternally.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
ANATOMYNOTES/TIPS&TRICKS:
•Withyourlegsspreadinthisposition,manypractitionersfindthatitismucheasiertobalance.
HEADSTANDADVANCEDASANA:
LOTUSPREP(PadmaShirshasana)
HOWTOGETTHERE:
•Begininheadstand.
•Begintobendyourrightknee,bringingyourrightfoottowardthetopofyourleftthigh.
•Crawlyourrightfootintothecreaseofyourleftthighuntilitissecurelyintoalotusposition.
lotusposition.
•Pointyourrightkneeupwardandyourleftlegstraight.
WHERETOENGAGE:
•Drawtherightheelofyourfootdownwardandtowardyournavel.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourleftgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Whileyoudrawyourrightheelintolotus,itcanmakeiteasierifyoubendatyourwaist,allowyourhipstomoveslightlyinfrontofyourshoulders,anddrawyourleftkneedownwardtohelppushyourrightfootintoplace.
HEADSTANDADVANCEDASANA:
FULLLOTUS(PadmaShirshasana)
HOWTOGETTHERE:
•Begininheadstand.
•Begintobendyourrightknee,bringingyourrightfoottowardthetopofyourleftthigh.
•Bendatyourwaist,allowyourhipstomoveslightlyinfrontofyourshoulders,anddrawyourleftkneedownwardtohelppushyourrightfootintoplace,
anddrawyourleftkneedownwardtohelppushyourrightfootintoplace,whilecrawlingyourrightfootintothecreaseofyourleftthighuntilitissecurelyinalotusposition.
•Bendyourleftknee,anddrawyourleftfootontoyourupperrightthighandupwarduntilitissecurelyinthelotusposition.
WHERETOENGAGE:
•Drawtheheelsofyourfeetdownwardandtowardyournavel.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
•Squeezeyourkneesintowardoneanotherusingyourinnerthighs.
ANATOMYNOTES/TIPS&TRICKS:
•Trynottorelyonstrengthwhentransitioningintolotus,butrathersoftenintoit.Remainateasewhilepositioningyourfeetontopofyourthighs.Onceafootisontopofathigh,youwillhavemoreleverageandcanbealittlemoreengagedinyourlegs.
HEADSTANDADVANCEDASANA:
ARMS-EXTENDEDHEADSTAND(MuktaHastaSirsasanaB)
HOWTOGETTHERE:
•Beginindowndog.
•Droptoyourknees,tuckyourchin,placethecrownofyourheadontheflooraboutafootinfrontofyourknees,andextendbotharmsoutinfrontofyouandoffslightlytoanangleoutsideshoulderwidth.Thebacksofyourhandsshouldpressdownwithyourpalmsfacingupward.
•Tuckyourtoesandliftyourhips.
•Pressfirmlyintothebacksofyourhands,andkeepyourarmsstraight.
•Begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.
•Liftyourlegsparalleltothefloorintoa“pike”position.
•Onceyou’restable,beginliftingyourlegsstraightupasyourhipsrealigndirectlyoveryourshoulders.
•Keepyourgazeforwardononesinglepoint.
WHERETOENGAGE:
•Squeezeyourinnerthighstogether.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Asignificantamountofload-bearingweightwillbeonyourneck.Makesuretokeepyourchininaneutralpositiontoensureyourneckisinalignment.
•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.
•Aneasieralternativeistoliftonelegupfirst,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.
•Avoidkickingintothispostureandrelyingonmomentumbecausethiscouldcompromisethesafetyofyourneck.
•Flexyourtoestowardyourshins,andtrytofeellikeyouarestandingontheceiling.
•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsover
•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsovershoulders.
HEADSTANDADVANCEDASANA:
WIDEARMS–EXTENDEDHEADSTAND(MuktaHastaSirsasanaC)
HOWTOGETTHERE:
•Beginindowndog.
•Droptoyourknees,tuckyourchin,placethecrownofyourheadontheflooraboutafootinfrontofyourknees,andextendbotharmsouttothesideofyou,angledslightlysothatyourhandsarestillvisibleinyourperipheralvision.
•Tuckyourtoesandliftyourhips.
•Tuckyourtoesandliftyourhips.
•Pressfirmlyintoyourhands,andkeepyourarmsstraight.
•Begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.
•Liftyourlegsparalleltothefloorintoa“pike”position.
•Onceyou’restable,beginliftingyourlegsstraightupasyourhipsrealigndirectlyoveryourshoulders.
•Keepyourgazeforwardononesinglepoint.
WHERETOENGAGE:
•Squeezeyourinnerthighstogether.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Asignificantamountofload-bearingweightwillbeonyourneck.Makesuretokeepyourchininaneutralpositiontoensureyourneckisinalignment.
•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.
•Aneasieralternativeistoliftonelegupfirst,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.
•Avoidkickingintothispostureandrelyingonmomentum.Thiscouldcompromisethesafetyofyourneck.
•Flexyourtoestowardyourshins,andtrytofeellikeyouarestandingontheceiling.
•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsovershoulders.
•Keeptheweightofthisposeequallydistributedbetweenyourheadandhandsforthegreatestsenseofstability.
HEADSTANDADVANCEDASANA:
BOUNDFOREARMBALANCINGHEADSTAND(BaddhaHastaSirsasanaA)
HOWTOGETTHERE:
•Beginindowndog.
•Droptoyourhandsandknees,andcomedownontoyourforearms.
•Interlaceyourfingersandpressyourpalmsfirmlytogether.
•Tuckyourchin,andplacethecrownofyourheadinbetweenyourforearmssothatthebackofyourheadrestsagainstyourhands.
thatthebackofyourheadrestsagainstyourhands.
•Tuckyourtoesandliftyourhips.
•Begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.
•Liftyourlegsparalleltothefloorintoa“pike”position.
•Keepyourgazeforwardononesinglepoint.
•Onceyou’restable,beginliftingyourlegsstraightupasyourhipsrealigndirectlyoveryourshoulders.
WHERETOENGAGE:
•Keepyourpalmssealedtightly.
•Pressfirmlyintoyourforearms.
•Squeezeyourinnerthighstogether.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Asignificantamountofload-bearingweightwillbeonyourneck.Makesuretokeepyourchininaneutralpositiontoensureyourneckisinalignment.
•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.
•Aneasieralternativeistoliftonelegupfirst,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.
•Avoidkickingintothispostureandrelyingonmomentum.Thiscouldcompromisethesafetyofyourneck.
•Flexyourtoestowardyourshins,andtrytofeellikeyouarestandingontheceiling.
•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsovershoulders.
HEADSTANDADVANCEDASANA:
CROSSEDARMSHEADSTAND(BaddhaHastaSirsasanaB)
HOWTOGETTHERE:
•Beginindowndog.
•Droptoyourhandsandknees,andcomedownontoyourforearms.
•Crossyourarmssoyourrighthandandforearmarestackedandsealedinfrontofyourlefthandandforearm.
•Tuckyourchin,andplacethecrownofyourheadasfaroutinfrontofyour
•Tuckyourchin,andplacethecrownofyourheadasfaroutinfrontofyourarmsasitwillreach,withoutyourarmsleavingtheirposition.
•Tuckyourtoesandliftyourhips.
•Balancingonthecrownofyourheadandyourforearms,begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.
•Liftyourlegsparalleltothefloorintoa“pike”position.
•Keepyourgazeforwardononesinglepoint.
•Onceyou’restable,beginliftingyourlegsstraightupasyourhipsrealigndirectlyoveryourshoulders.
WHERETOENGAGE:
•Keepyourpalmssealedtightly.
•Pressfirmlyintoyourforearms.
•Squeezeyourinnerthighstogether.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Asignificantamountofload-bearingweightwillbeonyourneck.Makesuretokeepyourchininaneutralpositiontoensureyourneckisinalignment.
•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.
•Aneasieralternativeistoliftonelegupfirst,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.
•Avoidkickingintothispostureandrelyingonmomentum.Thiscouldcompromisethesafetyofyourneck.
•Flexyourtoestowardyourshins,andtrytofeellikeyouarestandingontheceiling.
•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsovershoulders.
shoulders.
HEADSTANDADVANCEDASANA:
FOREARMBALANCINGHEADSTAND(BaddhaHastaSirsasanaC)
HOWTOGETTHERE:
•Beginindowndog.
•Droptoyourhandsandknees,andcomedownontoyourforearms.
•Keepyourpalmsflatandforearmsparallelwhileyoutuckyourchinandplacethecrownofyourheadinbetweenyourhands.Yourforearmsremainontheground.
ground.
•Tuckyourtoesandliftyourhips.
•Balancingonthecrownofyourheadandyourforearms,begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.
•Liftyourlegsparalleltothefloorintoa“pike”position.
•Keepyourgazeforwardononesinglepoint.
•Onceyou’restable,beginliftingyourlegsstraightupasyourhipsrealigndirectlyoveryourshoulders.
WHERETOENGAGE:
•Keepyourpalmssealedtightly.
•Pressfirmlyintoyourforearms.
•Squeezeyourinnerthighstogether.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Asignificantamountofload-bearingweightwillbeonyourneck.Makesuretokeepyourchininaneutralpositiontoensureyourneckisinalignment.
•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.
•Aneasieralternativeistoliftonelegupfirst,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.
•Avoidkickingintothispostureandrelyingonmomentum.Thiscouldcompromisethesafetyofyourneck.
•Flexyourtoestowardyourshins,andtrytofeellikeyouarestandingontheceiling.
•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsovershoulders.
HEADSTANDADVANCEDASANA:
PALMSTOSHOULDERHEADSTAND(BaddhaHastaSirsasanaD)
HOWTOGETTHERE:
•Beginindowndog.
•Droptoyourhandsandknees,andcomedownontoyourforearms.
•Keepyourpalmsflatandyourforearmsparallelwhileyoutuckyourchinandplacethecrownofyourheadinbetweenyourforearmssothatyourhandsareslightlyinfrontofyourhead.
•Turnyourpalmsfaceupandplacethemunderneathyourshoulders.
•Tuckyourtoesandliftyourhips.
•Balancingonthecrownofyourheadandyourelbows,begintowalkforwarduntilyourhipsareslightlyinfrontofyourshouldersandyourfeetleavetheground.
•Liftyourlegsparalleltothefloorintoa“pike”position.
•Keepyourgazeforwardononesinglepoint.
•Onceyou’restable,beginliftingyourlegsstraightupasyourhipsrealigndirectlyoveryourshoulders.
WHERETOENGAGE:
•Keepyourpalmssealedtightly.
•Pressfirmlyintoyourforearms.
•Squeezeyourinnerthighstogether.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
•Engageyourgluteusmaximustopreventbreakingatyourwaist.
ANATOMYNOTES/TIPS&TRICKS:
•Asignificantamountofload-bearingweightwillbeonyourneck.Makesuretokeepyourchininaneutralpositiontoensureyourneckisinalignment.
•Inorderforyourlegstoliftoffthemat,yourhipsmustmoveforwardinfrontofyourshoulderstocountertheirweight.Thisrequiresextremelystrongabdominalcontrolandisperhapsthemostdifficultaspectofthispose.
•Aneasieralternativeistoliftonelegupfirst,drawingonekneeintoyourchestfollowedbytheother,andthenliftingbothlegssimultaneouslyfromthebent-kneeposition.
kneeposition.
•Avoidkickingintothispostureandrelyingonmomentum.Thiscouldcompromisethesafetyofyourneck.
•Flexyourtoestowardyourshins,andtrytofeellikeyouarestandingontheceiling.
•Yourheelsshouldstackoveryourknees,kneesoverhips,andhipsovershoulders.
GATEWAYPOSE:
HANDSTAND(AdhoMukhaVrksasana)
HOWTOGETTHERE:
•Begininaforwardfold,andliftyourleftlegtostandingsplit.
•Withbothpalmsflatonthefloor,gazeforwardinfrontofyourrightfoot,andliftyourchestslightlyoffyourthightolengthenyourspine.
•Shiftweightontotheballofyourrightfoot,andbegintotakesomesmallhops,liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethe
liftingyourleftlegtowardtheceilingandallowingyourrighttoestoleavethemat.
•Onceyoufindabalancepointwhereyourhipsstackoveryourshoulders,bringyourrightleguptomeetyourleft.
WHERETOENGAGE:
•Theliftandengagementofyourleftlegiscrucialforgettingintohandstandposition.
•Activelyflexyourabdominalmusclestopreventbackwardmomentumandyourgluteusmaximustopreventyourselffromfoldingforwardatyourwaistandcomingdown.
•Engageyourtricepstokeepyourelbowsinfullextension.
•Squeezeyourinnerthighstokeepyourlegstogether.
ANATOMYNOTES/TIPS&TRICKS:
•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.
•Maintainthesamealignmentfromyourwaistdowntoyourshoulders.
•Withyourlegsstraight,reachyourrightlegtowardthetopofthemat,whileyourleftlegreachestowardthebackofthematuntilbothlegsareparalleltothemat.
themat.
WHERETOENGAGE:
•Squeezeyourinnerthighs,spiralinginternally.
•Yourabdominalsandobliquesshouldbekeptactivethroughout.
ANATOMYNOTES/TIPS&TRICKS:
•Withyourlegsspreadinthisposition,manypractitionersfindthatitismucheasiertobalance.
•Bendoneorbothkneesforafunandvisuallyinterestingvariationofthepose.
HANDSTANDADVANCEDASANA:
HANDSTANDSCORPION(VrischikasanaII)
HOWTOGETTHERE:
•Begininhandstand.
•Gazeforward,lookingstraightoutinfrontofyou.
•Pullyourchestthroughyourshouldersasyoubendbothknees,andreachthetipsofyourtoestowardthebackofyourhead.
WHERETOENGAGE:
•Spreadyourfingerswideandpressdownthroughyourfingertips.
•Squeezeyourhamstringstogetyourtoesclosertothebackofyourhead.
ANATOMYNOTES/TIPS&TRICKS:
•Whenyouliftyourgazeforward,bemindfultokeepyournecklong.
•Activelythinkaboutpullingyourheartcenterforwardandtuckingyourpelvisunder.
GATEWAYPOSE:
SHOULDERSTAND(SalambaSarvangasana)
HOWTOGETTHERE:
•Startbylyingflatonyourbackwithyourlegsextendedandyourarmsbyyoursides.
•Liftbothlegsperpendiculartothefloor.
•Pressbothpalmsflatintothefloor,andliftyourlegsupwardsothatyourhipscomeoffthefloor.
comeoffthefloor.
•Withyourhipslifted,placeyourpalmsatthesmallofyourlowerback,bendyourelbowsandsqueezethemtowardoneanother,andsupporttheweightofyourhipsandlegsinaninvertedposition.
•Begintodrawyourhipsoveryourshoulders,andreachupwardthroughyourheels,formingaverticalline.
WHERETOENGAGE:
•Abdominalsmustengagetoliftyourhipsoffthefloorandupward.
•Yourscapulaeretractasyousqueezeyourelbowstogetherandallowyourshoulderstoexternallyrotate;thisismadepossiblethroughengagingyourmiddletrapeziusandrhomboids.
ANATOMYNOTES/TIPS&TRICKS:
•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.
•Yourscapulaeretractasyousqueezeyourelbowstogetherandallowyourshoulderstoexternallyrotate;thisismadepossiblethroughengagingyourmiddletrapeziusandrhomboids.
ANATOMYNOTES/TIPS&TRICKS:
•Thiscanbeaveryrestorativeandrelaxingposturewiththesupportofblocksorblankets.Ratherthanusingyourarmsforsupportunderyourlowerback,placeblocksorblanketsunderneathyoutothedesiredelevation,whileyourlegsremainoveryourhipsandyourarmsarebyyoursides.
SHOULDERSTANDADVANCEDASANA:
ONELEGSUPPORTEDSHOULDERSTAND(EkaPadaSarvangasana)
HOWTOGETTHERE:
•Startinshoulderstand.
•Keepyourleftlegverticaland,withastraightleg,loweryourrightoverheadtowardthefloorwithyourfootpointingandyourhipsstillstackedoveryour
towardthefloorwithyourfootpointingandyourhipsstillstackedoveryourshoulders.
WHERETOENGAGE:
•Yourabdominalsmustengagetoliftyourhipsoffthefloorandupward.
•Yourscapulaeretractasyousqueezeyourelbowstogetherandallowyourshoulderstoexternallyrotate;thisismadepossiblethroughengagingyourmiddletrapeziusandrhomboids.
ANATOMYNOTES/TIPS&TRICKS:
•Thisposeplacesyourcervicalspineintoaflexedposition.Whilethefinalexpressionofthisposeistohaveaverticallinefromyourfeettoyourshoulders,forbeginnersbeingintroducedtothispose,therearestillbenefitsfromspendingtimeinitwithaslightbendatyourwaistsothatyourneckbearslessweight.
•Inordertogetyourshouldersfullyretracted,itmaybehelpfultointerlaceyourhandstogetherintoabind.Oncebound,youcanpressdownintoyourhandsforsupportwhileyouwalkyourshouldersclosertogether.
•Itcanbehelpful,ifyourhamstringsaretight,toflexthefootoftheonethatisloweredtothefloortowardyourshin.
•Anothervariationistostartinhalasana(plowpose)withyourhandsalreadyboundandtoliftyourlegverticallyfromthere.
SHOULDERSTANDADVANCEDASANA:
PLOWPOSE(Halasana)
HOWTOGETTHERE:
•Startinshoulderstand.
•Interlaceyourhandstogetherintoabind.
•Pressdownintoyourhandsforsupportwhileyouwalkyourshouldersclosertogether.
•Withyourlegsstraight,lowerthemoverheadtowardthefloorwithyourfeetpointingandyourhipsstillstackedoveryourshoulders.
WHERETOENGAGE:
•Yourscapulaeretractasyousqueezeyourelbowstogetherandallowyourshoulderstoexternallyrotate;thisismadepossiblethroughengagingyourmiddletrapeziusandrhomboids.
ANATOMYNOTES/TIPS&TRICKS:
•Itcanbehelpful,ifyourhamstringsaretight,toflexthefootoftheonethatisloweredtothefloortowardyourshin.
•Anothervariationistostartwithyourlegsalreadyoverheadandtothenbindyourhandstogetherbeforewalkingyourshoulderstogether.
SHOULDERSTANDADVANCEDASANA:
DEAFMAN’SPOSE(Karnapidasana)
HOWTOGETTHERE:
•Startinplowpose.
•Begintobendyourkneestowardtheflooruntiltheyarebesideyourearsandyourshinsrestonthefloor.
•Squeezeyourkneesintowardyourears.
WHERETOENGAGE:
•Yourabdominalsmustturnalotheretofullyreleasethroughyourlowerbackinordertoloweryourkneestowardthefloor.
•Yourinnerthighsengagetosqueezeyourkneesin.
ANATOMYNOTES/TIPS&TRICKS:
•Loweringyourkneesandshinsallthewaydowntothefloorcantakemany
•Loweringyourkneesandshinsallthewaydowntothefloorcantakemanyyearsofpractice.Loweraslowasyoucan,andgiveyourbodytime.
SHOULDERSTANDADVANCEDASANA:
LOTUSSHOULDERSTAND(UrdhvaPadmasana)
HOWTOGETTHERE:
•Startinshoulderstand.
•Begintobendyourrightknee,bringingyourrightfoottowardthetopofyourleftthigh.
•Bendatyourwaist,allowyourhipstomoveslightlyinfrontofyourshoulders,anddrawyourleftkneedownwardtohelppushyourrightfootintoplacewhilecrawlingyourrightfootintothecreaseofyourleftthighuntilitissecurelyinalotusposition.
•Bendyourleftknee,anddrawyourleftfootontoyourupperrightthighandupwarduntilitissecurelyinthelotusposition.
•Placeyourhandsonyourknees,andstraightenyourarmsasyoubalanceonyourshoulders.
WHERETOENGAGE:
•Squeezethroughyourabdominalsforstability.
•Gentlypressyourpalmsintoyourknees.
ANATOMYNOTES/TIPS&TRICKS:
•Yourlotuslegsshouldbeinashelf-likepositionandparalleltothefloor.
•Getcomfortableholdinglotusinshoulderstandbeforeyouattempttobalancewithyourhandsatyourknees.
•Tuckyourchintowardyourchesttolengthenyourneck.Besuretowalkyourshoulderbladestogethersothattheweightisonyourshouldersandnotyourspine.
SHOULDERSTANDADVANCEDASANA:
LOTUSSHOULDERSTANDWITHBIND(Pindasana)
HOWTOGETTHERE:
•Begininlotusshoulderstand.
•Releaseyourhandsfromyourknees,andhingeatyourwaisttobringyourkneesdowntowardyourears.
•Wrapyourarmsaroundyourlegsandclaspyourhandstogethertocreateabind.
•Balanceonyourshouldersintheboundlotusposition.
WHERETOENGAGE:
•Squeezeyourarmsintoyourlegstosecurethebind.
ANATOMYNOTES/TIPS&TRICKS:
•Tuckyourchintowardyourchestslightlytolengthenyourneck.
•Thiscanbeanintenseposturewiththecombinationofthelotuslegsandthebind.Softenyourneckandshouldersasmuchaspossible,andbreatheintotheposture.
SHOULDERSTANDADVANCEDASANA:
INVERTEDWIDELEGFOLD(SuptaKonasana)
HOWTOGETTHERE:
•Begininshoulderstand.
•Keepyourhandsatyourlowerback,andhingeatyourwaist.
•Spreadyourlegswideandletyourtoestouchthefloorbehindyou.
•Wrapyourindexandmiddlefingersaroundyourbigtoes.
WHERETOENGAGE:
•Squeezethroughyourquadricepstostraightenyourlegs.
ANATOMYNOTES/TIPS&TRICKS:
•Ifyouneedmoresupport,keepyourhandsatyourlowerbackinsteadofwrappingthemaroundyourtoes.
•Tuckyourchinslightlytowardyourchesttolengthenyourneck.
•Tuckyourchinslightlytowardyourchesttolengthenyourneck.
T
5SeatedPoses
hefunandplayfulnessdoesn’thavetoendasyoureachtheendofyourpractice.Asyoumakeyourwaytothefloorforseatedpostures,therearestillmanyvariationsavailable.Inthissection,weexplorehowtotakeposessuchaspigeonandlotusintodeeperexpressionsandarmbalancing.
GATEWAYPOSE:
SEATEDPIGEON
HOWTOGETTHERE:
•Begininaseatedpositiononthemat.
•Begininaseatedpositiononthemat.
•Placebothpalmsonthefloorbehindyou,andplaceyourleftfootflatonthefloor.
•Crossyourrightankleoveryourleftknee,andsituptall.
WHERETOENGAGE:
•Liftthroughyourchest.
•Pressyourrightkneeawayfromyoutodeepenthestretchinyourrighthip.
•Pressintoyourpalms,andwalkyourhandsclosertoyourhipstodeepenthestretch.Straightenyourarmsifpossible.
ANATOMYNOTES/TIPS&TRICKS:
•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.
•Squeezeyourleftquadricepstostraightenyourleftleg.
ANATOMYNOTES/TIPS&TRICKS:
•Leaningforwardassistswithgettingyourrightlegoveryourshoulderandcomingintothearmbalance.
•Besureyourpalmsarelinedupdirectlyunderyourshoulderstohelpsupporttheweightofyourbodyasyoubalance.
SEATEDPIGEONADVANCEDASANA:
SUNDIAL(SuryaYantrasana)
HOWTOGETTHERE:
•Begininelephanttrunkposeontherightside;prepwithoutliftingintothearmbalance.
•Placeyourrightpalmflatonthematunderyourrightshoulder.Grabtheoutsidebladeofyourrightfootwithyourlefthand.
•Reachthroughyourrightheel,andstraightenyourrightlegasyoulookunderyourrightarm.
WHERETOENGAGE:
•Reachthroughyourrightheeltostraightenyourrightleg.
•Pressintoyourrightpalm,andliftthroughyourchesttosituptall.
ANATOMYNOTES/TIPS&TRICKS:
•Tighthamstringscanpreventyoufromfullystraighteningyourrightleg.Keepingyourkneeslightlybentwillstillallowyoutoexperiencetheposture.
•Focuslessonsqueezingyourquadricepstostraightenyourrightlegandmoreonreachingyourheelawayfromyou.
SEATEDPIGEONARMBALANCE:
SCISSORS(Astavakrasana)
HOWTOGETTHERE:
•Begininelephanttrunkposeontherightside.
•Crossyourleftankleoveryourright,andextendyourlegsouttotherightside.
•Leanforwardandbendyourarmsat90degrees,asinchaturanga,withyourhipsandlegsliftedoffthemat.
WHERETOENGAGE:
•Pressthefloorawaywithyourfingertips,andsqueezeyourelbowsin.
•Engagetheabdominalwall,drawinginandup.
•Onceyoucomeintoscissors,squeezeyourinnerthighsintoyourarmsandreachthroughyourheels.
•Reachthroughyourchest.
•Reachthroughyourchest.
ANATOMYNOTES/TIPS&TRICKS:
•Keepyourchestandhipsparalleltothefloor.Squeezingyourinnerthighstogetherwillfacilitatethis.
•Scissorsisnotapostureaboutstrength.Keepingyourshouldersstackedoveryourwristswillprovideallthesupportyouneedinyourarms.Thestrongengagementofyourlegsisthemostvitalpart.
GATEWAYPOSE:
PIGEON
HOWTOGETTHERE:
•Beginindowndog.
•Lungeyourrightfoottothetopofthemat.Bendyourkneeandbringyourshinacrossthetopofthematsothatyourrightheelisfacingtheleftsideofthemat.
•Extendyourleftlegstraightbehindyou.
•Squareyourhipstorestyourleftquadricepsonthefloor.
•Begintoleanforwardtowardtheground,firstrestingonyourpalms,thenyourforearms,andfinallyyourchestdowntothefloorasyourbodyallows.
WHERETOENGAGE:
•Reachthroughyourrightheel,andpullyourtoesbacktowardyourshin.
ANATOMYNOTES/TIPS&TRICKS:
•Pigeonisagreathipopenerthatallowsyoutorelaxintheposewithouthavingtodoalotofwork.
•Youeventuallywanttobringyourrightshinparalleltothetopofthemat,butdon’tworryifyou’renotabletogetthere.Squarehipsarethepriorityhere.Don’tsacrificeyourhipalignmenttogetyourshinacrossthetopofthemat.
•Makesureyou’renotrestingonyourrightknee.Youshouldbeabletoseeitontherightsideofyourbodywhenyoufoldforward.
Pigeonposeisacrowdfavoriteamongyogastudents.Itaddressesthetighteningofthehipsassociatedwithoursittingcultureandparticipatinginsportssuchasrunningandweightlifting.Pigeonalsoprovidesemotionalbenefitsandcanhelprelievestressandanxiety.
Performingalongholdinpigeonmaybedifficultatfirst.Thisisaposerequiringsurrenderandattentiontobreath.Onceyouareabletorelaxinthepose,tryexperimentingwiththevariationslistedhere.
PIGEONADVANCEDASANA:
MERMAID
HOWTOGETTHERE:
HOWTOGETTHERE:
•Begininpigeonontheleftside.
•Comeuptorestonyourpalms.
•Bendyourleftkneebehindyou,andhookyourlefttoesintothecreaseofyourleftelbow.
•Reachyourrighthandoverhead,andclaspyourfingertipstogether.Pointyourrightelbowtowardtheceiling.
•Keepyourhipssquare.
WHERETOENGAGE:
•Grounddownthroughtherightsideofyourbodyandyourpelvistokeepyourhipssquare.
•Liftupthroughyourchest.
ANATOMYNOTES/TIPS&TRICKS:
•Thetendencyisfortheposetocollapsetotheleftside.Bringweighttoyourrightside,andkeepyourhipssquare.
PIGEONADVANCEDASANA:
KINGPIGEON(EkaPadaRajakapotasana)
HOWTOGETTHERE:
•Begininpigeonontherightside.
•Comeuptorestonyourpalms.
•Bendyourleftkneebehindyou,claspyourlefttoeswithyourlefthand,andliftyourleftelbowuptowardtheceiling.
•Reachyourrighthandbackforyourlefttoes,andliftyourrightelbowup
•Reachyourrighthandbackforyourlefttoes,andliftyourrightelbowuptowardtheceiling.
•Dropyourheadbacktowardthesoleofyourfoot.
WHERETOENGAGE:
•Grounddownthroughyourpelvisandhips.
•Liftupthroughyourchest.
•Squeezeyourelbowsandtricepsin.
ANATOMYNOTES/TIPS&TRICKS:
•Thisisadeephipopenerandbackbend.Getcomfortablewithpigeonandmermaidbeforeattemptingthisvariation.
GATEWAYPOSE:
LOTUS(Padmasana)
HOWTOGETTHERE:
•Startinaseatedposition.
•Startinaseatedposition.
•Bendyourrightknee,andbringyourrightfoottowardthetopofyourleftthigh.Workthebladeofyourrightfootintoyourlefthipcrease.Useyourhandtohelpyoupositionyourfootifneeded.
•Bendyourleftknee,anddrawyourleftfootontoyourupperrightthighandupwarduntilitissecurelyinthelotusposition.
•Turnthesolesofyourfeetuptolengthenyourankles.
•Bringyourhandstoheartcenter,orrestthemonyourknees.
WHERETOENGAGE:
•Pressyouranklesdownintoyourthighs.
•Grounddownthroughyourpelvis,andliftupthroughthecrownofyourheadtolengthenyourspine.
ANATOMYNOTES/TIPS&TRICKS:
•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:
•Pressyouranklesdownintoyourthighs.
•Pressfirmlyintoallfourcornersofyourpalmsandyourfingertips.
•Drawyourabdominalsinandup.
ANATOMYNOTES/TIPS&TRICKS:
•Anengagedandactivecoreisthebiggestpartofsuccessinholdingthispose.
•Besureyourpalmsaredirectlyunderyourshoulderstosupporttheweightofyourbodyinthearmbalance.
LOTUSARMBALANCE:
ROOSTER(Kukkutasana)
HOWTOGETTHERE:
•Begininlotus.
•Threadyourrightarmthroughthespaceinyourrightlegbetweenyourcalfandyourthigh.Repeatonyourleftside.
•Workyourlegsupashighonyourarmsaspossible.
•Leanforward,pressintoyourpalms,andstraightenyourarmstocomeintothearmbalance.
WHERETOENGAGE:
WHERETOENGAGE:
•Pressyouranklesdownintoyourthighs.
•Pressfirmlyintoallfourcornersofyourpalmsandyourfingertips.
•Drawyourabdominalsinandup.
ANATOMYNOTES/TIPS&TRICKS:
•Thehardestpartofthisposeisgettingyourarmsthroughyourlegs.Useaspraybottlewithwaterorlotionifnecessary.
•Trustyourselftoleanforward,andbringsomeweightontoyourfingertips.
LOTUSARMBALANCE:
UPWARDCOCKPOSE(UrdhvaKukkutasana)
HOWTOGETTHERE:
•Begininlotus.
•Shiftweightforward,andcometorestonyourhandsandknees.
•Placeyourpalmsonthefloorinfrontofyouinlinewithyourshoulders.
•Bendyourelbowsslightly,andshiftweightforward.Begintowalkyourkneesupyourarmsuntiltheyrestaboveyourelbows.
upyourarmsuntiltheyrestaboveyourelbows.
•Straightenyourarms.
WHERETOENGAGE:
•Pressyouranklesdownintoyourthighs.
•Pressintoyourfingertips.
•Keepyourcoreengagedanddrawinginandup.
ANATOMYNOTES/TIPS&TRICKS:
•Thisisadifficultpose.Anactive,liftedcoreiskey.
•Keepflexingthroughyourfeettomaintainthelotusposition.
LOTUSARMBALANCE:
SHORT-TAILEDPEACOCK(Mayurasana)
HOWTOGETTHERE:
•Begininlotus.
•Shiftweightforward,andcometorestonyourknees.
•Placeyourpalmsonthematabout6inches(15cm)apart,andturnyourfingertipsbacktofaceyourknees.
•Begintobendyourelbowsto90degrees,andsqueezeyourarmsintoyourribcage.
•Bringyourweightandchestforward,andfloatyourlegsofftheground.
WHERETOENGAGE:
•Pressyouranklesdownintoyourthighs.
•Pressintoyourfingertips.
•Pressintoyourfingertips.
•Keepyourcoreengaged.
•Squeezeyourupperarmsintoyourribcage.
ANATOMYNOTES/TIPS&TRICKS:
•Peacockposeisadifficultarmbalance.Bepatientfindingtherightbalanceofweightbetweenliftingyourlegsandleaningyourupperbodyforward.
•Yourchestwillbelowerthanyourlegswhenstartingout,butasyouareable,begintoliftyourheadandchestuptoahorizontalposition.
Index
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.