A Complete Guide To Yoga at Home (gnv64) PDF

A COMPLETE GUIDE TO
SPECIAL ISSUE YOGA AT HOME

Feel ESSENTIAL
POSES FOR A
your STRONG
CORE
best!
38 sequences LIFT YOUR
to calm, MOOD
YOGA FOR FINDING
strengthen JOY & BALANCE
and heal
POSES TO SOOTHE
AN ACHING BACK
PLUS!
All-day
energy
15 POSES THAT REFRESH
Find your yoga style
GET-STARTED Create your own sequences
FUNDAMENTALS Build a solid foundation
PHOTO: JOE HANCOCK; MODEL: NANCY-KATE RAU; HAIR/MAKEUP: ASHLEY SMITH; PROP STYLIST: ALLIE LIEBGOTT; TOP: MPG; METALLIC TOP AND BOTTOMS: BEYOND YOGA
Cover Credits: Photo: Joe Hancock; model: Nancy-Kate Rau;

hair/makeup: Ashley Smith; prop stylist: Allie Liebgott; top:
Beyond Yoga; bottoms: Onzie
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2 YO G A AT H O M E S P E C I A L
In This Issue
4 Editor’s Letter 45 SECTION 4: Wake Up—And 82 Grow Your Power BY PATRICIA WALDEN
Wind Down With Ease 84 Stand Your Ground BY NIKKI COSTELLO
7 SECTION 1: Ready, Set, Go! Morning and evening sequences
86 Prep for Success BY BARON BAPTISTE
8 Why Have a Home Practice? 46 Wake Up Gently BY KIRA SLOANE
A step-by-step guide to starting
48 Get an Energy Boost BY GINA CAPUTO 89 SECTION 6: Live Healthy
a personal practice. BY JASON CRANDELL
50 Find Your Focus BY TIFFANY CRUIKSHANK
Sequences to make you feel
PLUS: Yoga benefits, essential props, better—and stronger
home-practice roadblocks, and how 52 Stretch Away Stiffness
to bring your studio sessions home BY PAIGE ELENSON
90 Breathe Easy BY MARLA APT
54 Quiet Your Busy Mind 92 Turn Back the Clock

19 SECTION 2: Build a Strong BY BARBARA BENAGH
BY SRI DHARMA MITTRA
Foundation
A fun way to find your ideal 56 Restore Yourself BY CORA WEN
94 Cleanse Your System
BY CLAIRE MISSINGHAM
yoga style, plus four foundational 58 Shed the Day’s Stress
practices BY DEBORAH BURKMAN
96 Open Up Tight Hips BY BARON BAPTISTE
20 What Sequence Is Right for You 60 Feel Calm and Centered 98 Support Your Spine
Today? A decision tree BY ALANNA KAIVALYA
BY DEBORAH BURKMAN
22 Salute the Sun BY RICHARD ROSEN 100 Take Care of Your Back
24 Center Yourself BY LARISSA HALL CARLSON
63 SECTION 5: Feel Happy BY ANDREA FERRETTI
and Confident
PHOTOS: MICHAEL WINOKUR; MODEL: KATRINA LASHEA; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN
26 Embrace the Unfamiliar 102 Power Up Your Core

Sequences to boost your mood
BY JOHN SCHUMACHER
BY CLAIRE MISSINGHAM and self-assurance
28 Warm Yourself Up 104 Tone Your Abs BY ANA FORREST
64 Give Yourself a Break BY LILIAS FOLAN
BY LARISSA HALL CARLSON 106 Open Yourself Up BY ANNIE CARPENTER
66 Take Care of You, Too
BY CHELSEA JACKSON ROBERTS 108 Flip for ‘Wild Thing’ Pose
31 SECTION 3: Create Your BY AMY IPPOLITI
Own Practice 68 Find Your Bliss BY TIAS LITTLE
110 Wring Out Your Angst
32 The ABCs of Sequencing 70 Let Go of Stress BY BIBI MCGILL
BY KATHRYN BUDIG
Learn the basics so you can 72 Have a Little Fun BY SIANNA SHERMAN
create a personal practice. 112 Power Up Your Legs
BY JASON CRANDELL 74 Find Calm Amid Challenge BY ELISE LORIMER
BY RICHARD ROSEN
34 Build Your Own Sequence: 114 Strong-Arm Yourself BY DAREN FRIESEN
Mix-and-Match 76 Feel Unstoppable BY YOGI BHAJAN

116 Get Into Balance BY ALEXANDRIA CROW
A menu of warm-ups, standing 78 Set a Goal—and Meet It
poses, arm balances, inversions, 118 Index to Sequences
BY ALEXANDRIA CROW
backbends, twists, forward bends, 120 Closing Thoughts
80 Cultivate Poise and Grace
yogajournal.com
and closing poses to choose from

BY AME WREN
This publication contains stories reprinted from previous issues of Yoga Journal. Information that may have changed over time has not been updated. The exercise instructions and advice presented in this magazine
are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal disclaim any liability
for loss or injury in connection with the exercises shown or the instruction and advice expressed herein.
YO G A AT H O M E S P E C I A L
3
EDITOR’S LETTER
EDITOR IN CHIEF | Carin Gorrell
Om Alone GENERAL MANAGER | Kim Paulsen

DIRECTOR OF BRAND STRATEGY | Kristen Schultz Dollard
PUBLISHER | Melissa Strome
EDITORIAL
THERE’S A WONDERFUL old
joke that goes SPECIAL-ISSUE EDITOR | Alison Gwinn
something like this: “What’s the best way MANAGING EDITOR | Jean Weiss
ASSOCIATE EDITOR | Nancie Carollo
to get to Carnegie Hall? Practice, practice,
COPY EDITOR | Matt Samet
practice.” I thought of it often as we were
ART
creating this issue, because the best way to
SPECIAL-ISSUE ART DIRECTOR | Anita Koury
really make yoga part of your life is to practice, ART DIRECTOR | Melissa Newman
practice, practice—at home. PHOTO DIRECTOR | Jackie L. Ney
ASSOCIATE ART DIRECTOR | Abigail Biegert
But the idea of establishing a home practice
CONTRIBUTING DESIGNER | Brenda Gallagher
can sound intimidating. I’m sure you’ve heard
PRODUCTION
some of the myths: You have to practice at
GROUP PRODUCTION DIRECTOR | Barb Van Sickle
least an hour a day! You must have a dedicated PREPRESS MANAGER | Joy Kelley
yoga room! You need to know how to sequence AD COORDINATOR | Cossette Roberts
a class! Let’s put those ideas to rest right now. D I G I TA L

The truth is, establishing a home practice is easier than you think. In DIGITAL DIRECTOR | Tim Zura
ASSOCIATE DIGITAL DIRECTOR | Patty Hodapp
fact, you already have all you really need: Dedication; at least 15 minutes
most days (you can find that in your busy schedule, right?); and some G E N E R A L A DV E R T I S I N G
ASSOCIATE PUBLISHER | Haley Brockmeier
guidance—including practice sequences—to get you started, which
WEST COAST SALES | Kathleen Craven
you’re holding in your hands right now. EAST COAST MANAGER | Michelle Rufo
In this special issue, we’ll tell you about the many benefits of home TEXAS/COLORADO/NEW MEXICO SALES | Tanya Scribner
MIDWEST DIRECTOR | Cookman Campbell
practice (page 8), as well as the simple props you’ll need (page 16). Next,
DETROIT SALES | Keith Cunningham
check out our decision tree (page 2o) to help you figure out what kind of
practice—Morning or evening? Vigorous or relaxing?—you want. Then,
YO G A , M E D I A & D I R E C T R E S P O N S E A DV E R T I S I N G
to get you warmed up, we offer four foundational practices (pages 22–29) YOGA BUSINESS WEST COAST | Cheryl Kogut Hawker
that include basic poses you should be very familiar with from classes. 303-625-1630
YOGA BUSINESS EAST COAST | Deena Robeson 312.494.1919,
After that, you’ll find a fun mix-and-match section; consider it
x307 Alyson Smith 312-494-1919 x306
a menu of poses to choose from to create your own sequences. And
M A R K E T I N G & C O M M U N I C AT I O N S
finally, in sections 4, 5, and 6, we offer 34 sequences created by well-
DIRECTOR OF INTEGRATED MARKETING | Greg Brenton
known yoga teachers, organized by topic: morning and evening DIRECTOR OF CORPORATE COMMUNICATIONS | Dayna Macy
practices (starting on page 45); practices to boost your mood and make SENIOR MARKETING DESIGNER | Tanya Cantu
you feel more confident (page 63); and finally, practices that focus on BUSINESS OFFICES
your wellness, whether it’s opening tight hips, easing back pain, or 2520 55th Street, #200 Boulder, Colorado 80301
303.625.1600 (p)
strengthening your core (page 89).
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We can’t promise that this issue will instantly turn you into the 800.600.9642 yogajournal.com
Leonard Bernstein or Yo-Yo Ma of yoga (after all, they practiced for
decades). But we can promise that if you make home practice a regular
part of your life, you’ll find that not only do you feel calmer and better,
PHOTO: JEFF NELSON; HAIR/MAKEUP: BETH WALKER
but you also have greater confidence and emotional well-being. Here’s
to a rewarding new habit!
CHAIRMAN | Efrem Zimbalist III
PRESIDENT & CEO | Andrew W. Clurman
EXECUTIVE VICE PRESIDENT & CFO | Brian Sellstrom
EXECUTIVE VICE PRESIDENT, OPERATIONS | Patricia B. Fox
VICE PRESIDENT, HEALTHY LIVING GROUP | Kim Paulsen
yogajournal.com
VICE PRESIDENT, CONTROLLER | Joseph Cohen

VICE PRESIDENT, DIGITAL AND DATA | Jonathan Dorn
CARIN GORRELL, Editor in Chief VICE PRESIDENT, FINANCE | Craig Rucker
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IF YOU’RE A REGULAR AT THE YOGA STUDIO
BUT AREN’T QUITE SURE HOW TO BUILD A HOME
PRACTICE, WE CAN HELP. IN THIS SECTION, WE’LL
INTRODUCE YOU TO THE MANY SURPRISING
BENEFITS OF ROLLING OUT YOUR MAT AT HOME
AND OFFER SOME TIPS FOR GETTING STARTED.
Why Have a
Home Practice?
If you’re like most people, doing yoga means going
to class. Having a home practice? Well, that feels
intimidating. Unattainable. Even lonely. But here’s
the simple truth: It’s not hard to launch a home
practice, and the benefits are huge. It’s where you Since that day of reckoning, I’ve
will really learn to move at your own pace, listen talked to enough friends and students
and respond to your body, and develop greater about home practices to know I’m
consistency in your asanas. BY JASON CRANDELL not alone. Many of us—even after
we realize its benefits—resist. We tell
ourselves that we don’t have enough
PHOTOS: JOE HANCOCK; MODEL: NANCY-KATE RAU; HAIR/MAKEUP: ASHLEY SMITH; PROP STYLIST: ALLIE LIEBGOTT; TOP AND BOTTOMS: UNDER ARMOUR
space or time, or that we simply

THE FIRST DAY of
my teacher training don’t know what to do. Or we hold
program, I experienced something a romanticized vision of the perfect
akin to an existential crisis. It didn’t home practice and feel guilty when
have anything to do with awakening our reality doesn’t match the fantasy.
kundalini or realizing my true Self. I’m living proof that such
Sadly, it was much more mundane: resistance, however natural, is not
It hit when I realized that in order impossible to overcome. Over time,
to participate in the program, I I’ve grown to love my home practice.
had to agree to have my own home Mark Whitwell, an internationally
practice. If you roll out your yoga known teacher from the Heart
mat at home, I was told, you’ll find of Yoga Association and a strong
the freedom to experiment, to evolve, proponent of personal practice,
and to become your own best teacher. describes it best: “When you practice
A few days later, when I unrolled at home, you get to explore the
my sticky mat at home alone for exquisite relationship between the
the first time, I wanted to bolt. body and the breath and life itself.
Up until then, my idea of yoga was The whole reason for doing yoga
attending a class, which is kind of is to enjoy this relationship, this
like being chauffeured around town, natural intimacy with life.”
sitting comfortably in the back seat,
enjoying the scenery. Practicing at
home was totally foreign to me. It
was as if someone handed me car
keys but no map. I recognized great
yogajournal.com
potential for freedom in my journey,

but I was reluctant to go it alone—
I was scared I’d get lost.
9
READY, SET, GO!
“If your time on the mat is nourishing, your home practice will
become a refuge rather than another item on your to-do list. And it
will take you places you may never have thought to go.”
The key to feeling the way Sun Salutations in the morning and
Whitwell does is dropping self- calming forward bends to finish my
imposed expectations. Your practice day. These short intervals give me
should be something you look forward what I need to feel balanced and
to, and your expectations need to be refreshed in the morning and quiet
realistic. You don’t have to practice and calm before I head to bed. (See
for an hour and a half doing the Section 4, pages 45–61, for a variety
full primary series of Ashtanga of morning and evening practices.)
on bamboo floors, surrounded by Most teachers agree that a
fountains and statues of Ganesh. 2o-minute practice every day is
You don’t even—though there are more valuable than an hour and
folks who surely disagree with me— a half twice a week; the body and
have to practice in utter silence, mind learn better from repetition
filled with restraint and completely than occasional dabbling.
undistracted. For most of us, that’s “If your time is limited,
not possible. But if your time on practicing for 15 to 2o minutes
the mat is nourishing, your home provides ample time to align your
practice will become a refuge rather day and come home to your body,”
than another item on your to-do list. says international yoga teacher Sarah
And it will take you places you may Powers. Doing a little bit of yoga
never have thought to go. every day is ideal for managing daily
With that in mind, here’s a stress, bringing yourself into your
step-by-step guide to get you started body, and settling your mind.
on your own home practice: Regular mat time also builds a
habit that soon becomes ingrained.
1. Make a date (even a short “When you do yoga at home every
one) with your mat. day, it’s like taking a shower,” says
Most yoga classes are 6o to 9o Whitwell. “You wouldn’t dream of
minutes long, so you might assume not taking a shower, and you don’t
you need to practice that long at congratulate yourself for doing it
home, too. But it’s fine to practice every day. So doing a daily practice
for smaller chunks of time. Start doesn’t have to be a heroic activity
with 3o minutes three to four times you impose on yourself. It’s just
a week. If that’s not possible, try 15 a simple, natural pleasure.” If
to 2o minutes, an amount of time necessary, write your practice
you can probably fit in most days. into your calendar—in pen.
yogajournal.com
When my time is constrained and When life gets hectic, integrate

I can’t indulge in a full practice, I aim your practice when you can. If you
for 2o minutes twice a day—maybe have 4o minutes while your clothes
READY, SET, GO!
10 Benefits of a Home Practice

1. You can tailor your practice to fit your mood. If you’re tired, do a restorative practice.
If you’re feeling strong, choose a strenuous one.
2. You can practice daily. Even if you’re juggling a hectic schedule and think you don’t have
time to practice, take a deep, cleansing breath and think again. Yes, you might not have time to go
to class, but you can still roll out your mat at home for 10 minutes. Or 15. Or 30. Your body and mind
will thank you.
3. You can set your own personal goals. Maybe it’s a 21-day challenge. Maybe it’s working
your way up to a difficult pose. But practicing toward your goal, not a teacher’s, is a great motivator.
And once you reach it, you may just realize that you are capable of more than you’d thought.
4. It can provide instant stress relief. If you’re in the middle of a conflict at home or at work,
a vigorous practice can clear your mind. If you wake up already feeling exhausted by the day in front
of you, it can create fortitude.
5. You can be yourself. When you’re at home, you don’t have to worry about striving to please
a teacher or impress your fellow students. The only person you are performing for is yourself. Even
though we all know yoga is not intended to be competitive, it can be hard to maintain your inner
focus when your neighbor in class is opening into a gorgeous backbend that feels totally out of
your reach. The truth is, actually achieving that backend is not important. Working with your own
backbends, at your own pace, is.
6. There are no distractions. That means you can focus on how your body is feeling and
your mind is reacting. Without your teacher’s voice guiding your every move, you can more easily
go inside and witness what is happening in your body, emotions, and mind. You’ll feel what your
body craves or rebels against, hear your mind’s chatter, and become aware of your current mood.
7. You’ll develop more inner awareness. As you do, you’ll get better at tailoring your
practice to meet your needs, and over time, become your own best teacher. As yoga teacher Mark
Whitwell says, “Doing yoga at home is profoundly different from doing it under the direction of
someone else in class. When you’re doing someone else’s yoga, you’re not doing your own yoga.
It’s a huge evolutionary step to learn how to practice for yourself.”
8. You can focus on perfecting specific poses. Home practices allow you to work on poses
that challenge you for as long as you like—in privacy. Just learned a new pose? Home practice is
where you can refine it or make adjustments to help you get where you want.
9. It’s portable. You can take your practice on the road. Rodney Yee, who teaches yoga around
the world, has a faithful routine for when he’s on the go. “I’ll start my practice with a template
of familiar and satisfying hip openers,” he says. “Then, as my body wakes up, I’ll listen to what is
happening inside and decide where to go next. Some days it’s twists and backbends or pranayama
and restoratives; other days I’ll go straight to inversions.”
10. It’s free! Going to a class taught by an experienced, hands-on teacher is a wonderful way
to learn and perfect your practice, but most of us are on a budget, right?
yogajournal.com
11
READY, SET, GO!
Five Big Home Practice Wreckers

“Ooh, Look—Shiny!” Distractions Whatever you do, do not put your smartphone at the
front of your mat so you can see it light up with incoming messages. You’ll be tempted to stop
and look at it during every Chaturanga or Cobra, telling yourself it will “only take a second.” But if
you let yourself stop mid-practice to answer an email once, you’ll do it again. And before you know
it, you’ll be at your desk, back at work, vowing to pick up where you left off on the mat tomorrow.
The Loosey-Goosey Approach If you’re relying on the spirit moving you to unroll your
mat, you might wait a long time—especially if you’re busy. It’s great to follow your intuition once
you’ve started practicing, but if it’s not based on some kind of structure, it’s not likely to turn into a
longstanding daily practice. Schedule it in. Don’t wait until you feel desperate to move and de-stress.
Procrastination Here’s how this works: You know you should practice at your designated time,
but you’re on a roll with the project you’ve been working on, or your stomach is rumbling and you
need a snack, or Netflix just released the next season of your favorite show. There will always be
other things to do; learn to make yoga your favorite way to procrastinate other to-dos.
The Slippery Slope This one comes after procrastinating and missing your practice. You start to
think, “I missed it yesterday, so what’s one more day going to hurt?” And so begins a cycle that can
go on for weeks, or even months. Remember that the sooner you get back on your mat, the faster
that slope levels out.
Looking for Inspiration in All the Wrong Places Reading an article about someone else’s
yoga experience is not the same as practicing yourself. Trust us on this one. You may be able to find
inspiration from others, but it only becomes tangible when you find inspiration on your own mat
through your own experiences.
are in the washer, terrific. But if you dedicating space to your practice
only have the energy and time for is a way to acknowledge your
a 1o-minute restorative pose while commitment to yoga. You are
dinner is in the oven, that’s OK, too. literally making room for it in your
Instead of falling off the wagon, use life. And really any space will do.
your practice to sustain you when “Big or small doesn’t matter,” says
times are tough. You’ll feel good and Jagatjoti S. Khalsa, a Portland,
be more likely to come back to longer Oregon–based innovation director
practice times when you’re able. and author of Altar Your Space.
2. Make a space. 3. Have a plan.

A designated yoga area can help Set a timer for the amount of time
you cultivate awareness; as you that you can commit and practice
practice in the same spot day after at least that long. “Although you
day, you will notice how the light may begin your practice reluctantly,”
shifts in different seasons, how your Powers says, “you’ll find that 15
yogajournal.com
body feels on different days, how minutes go by quickly, and you might
your mind greets the same space actually want to spend more time on
with new thoughts. Fundamentally, your mat.”
It’s also helpful to decide which yoga categories—standing poses,
pose—or sequence—you’d like to forward bends, twists, backbends,
work on before heading to your mat. shoulder openers, inversions—and
For guidance, choose from among pick poses from each. For example, if
this issue’s 38 sequences designed your hips are achy and your shoulders
by well-known yoga teachers, which are sore from sitting at the keyboard
focus on everything from waking up all day, do four hip-opening poses,
refreshed in the morning to calming four shoulder-opening poses, and
frazzled nerves to building strength some seated twists. (See Section 3,
or curing an aching back. starting on page 31, for help on mixing
and matching poses to create your own
4. Keep it simple. sequence.)
When you’re ready to build a Finally, Sun Salutations are a
sequence from scratch, tune in to great standalone series of poses to
which body parts are calling out do at any time, whether you do them
to you. Do you want to open your vigorously or gently (see pages 22–23
yogajournal.com
achy hips or stretch your shoulders? for a simple Sun Salutation sequence).
Would it be fun to focus on forward They warm you up and work your
bends or backbends? Look at the continued on page 16
13
Bringing Your
Classwork Home
One important way that home practices
add value is to complement, round out,
and refine the work you do in class. Here
are a few tips to help you do so:
Seek out the right teachers. The best

yoga teachers actually want you to be better
than them. If you find a teacher you like,
schedule a private session and ask for help
developing sequences to do at home that
cater to your needs, whether that is working
on a health condition or focusing on a
particular pose or group of poses.
Keep a journal by your mat during

class. Write down aspects of a sequence
that you enjoy, as well as poses that you find
challenging. Then make a note of how you
feel after class: Energized? Relaxed? Less
anxious? Revisit poses you’d like to improve,
and sequences that made you feel physically
and emotionally balanced.
Remember that you are your own

best guru. So pay attention as teachers
demonstrate poses, verbalize poses, and
assist or adjust you in poses, but bear in mind
that no one but you really knows how a pose
feels in your body.
Finally, consider teacher training.

Even if you don’t ever intend to teach a class
yourself, training is a great way to advance
your personal practice.
READY, SET, GO!
The Essential Props You’ll Need

A yoga prop isn’t like training wheels on a bicycle—something that only
beginners use to keep from crashing to the ground. Rather, props are tools
that give yoga practitioners of all levels more stability, better alignment—and,
ultimately, freedom. Here are the basics that you need:
A yoga mat: It will provide cushioning and, just as important, a nonslip surface for sweaty feet
and hands.
One or two blocks: Super-versatile, wood, foam, or cork blocks offer

three different heights to help you position yourself comfortably: When you
feel tight, they bring the floor up to you in forward or side bends. They can
also be squeezed between the thighs to provide proper engagement of
the legs, and they can offer comfort, safety, and reassurance in poses
like Pigeon or Bridge.
Straps: If you have tight shoulders or hamstrings, straps extend your

reach, effectively making your arms longer in poses like Cow Face, and
can be looped around the upper arms or legs to prevent them from
sliding apart.
Blankets: Multipurpose props, tight-weave blankets can

be folded into crisp layers to provide extra cushioning for your lower back,
shoulders, or hips. They will also keep you warm in Savasana.
A bolster: It provides comfort and support in restorative poses like

Savasana or Child’s Pose, as well as floor poses like Legs-up-the-Wall that
call for longer hold times.
PHOTOS: JEFF NELSON; MODEL: EMILY LYTLE; STYLIST: EMILY CHOI; HAIR/MAKEUP: ANNA MITTON AND KRISTEN McGUCKIN;
And a few optional ones...
A chair for support in backbends, a small sandbag to help ground you during certain floor
postures, and an eye pillow to help calm you during restorative poses or Savasana. Finally, don’t
forget … a glass of water.
whole body, so they don’t require original sequence. (You can find four
specific preparation or cooling down. “foundational” practices in Section 2,
on pages 22–29.)
5. Try to have a default
TOP: LORNA JANE; BOTTOMS: GRACED BY GRIT
sequence. 6. Pace yourself.

Once you’ve been practicing at home Whether you practice for 15 minutes
for awhile, you might notice that you or two hours, it’s important to have
naturally gravitate toward a group a beginning and an end to each
of poses over and over again. Make session. Begin by getting quiet.
yogajournal.com
this grouping your go-to routine Devote a few minutes—either while

for the days you’re too busy or too seated or while standing in Tadasana
uninspired to come up with an (Mountain Pose)—to bring your
READY, SET, GO!
focus to your breath, to meditate, 8. Enlist the help of a friend.

or just to feel still. Pause from your Yoga teacher Rodney Yee suggests
busy day and come into the present that one way to make sure you get
moment. Likewise, finish your to your home mat is to practice
practice quietly by doing a few easy regularly with a friend. “Find
supine poses—perhaps a restorative someone who keeps you on the mat
pose like Viparita Karani (Legs-up- and keeps you responsible for your
the-Wall Pose)—and then go into practice,” he suggests. “And let it
Savasana (Corpse Pose), lying on be a source of fun. When you feel
your back with your legs relaxed, how much your yoga practice does
your eyes closed, and your palms for you, you’ll realize that it’s a good
face up. Stay for at least five minutes thing to do every day, because you’ll
and come out of it slowly, allowing have a happier life.”
yourself to ease back into the rest of
your day. 9. Just do it.
When I encourage people to practice
7. Don’t be afraid to at home, they look at me as if I’ve
bend the rules. just handed them a 5o-pound bag
When I started my home practice, I of cement and told them to lug it up
let myself listen to NPR until it was a steep hill. What’s worse, they look
time for Savasana. I still occasionally guilty because they haven’t started
integrate other things into my hauling yet. Here’s the secret: There
practice that give me joy, like—I isn’t any cement, and the hill isn’t
confess—watching sports. When so steep. What’s more, the hill has
I allowed myself to incorporate my many paths worth exploring.
practice into the rest of my life, My advice is to just do it. Because
I realized that I had time to practice. practicing at home teaches you
If you enjoy watching CSI or reading to witness yourself from moment
the Sunday New York Times, why not to moment, to become more
pair it with a forward-bend sequence responsive to your own needs, and
instead of lying on the couch? If you to deepen your knowledge of yoga.
need a little music to get going, pop Plus, it just feels good. Start by
in a CD or fire up Spotify until it has doing what you can, where you can,
served its purpose. Practicing like when you can. Don’t let the idea of
this may not bring you the depth a “perfect practice” prevent you from
of awareness that a quieter, more falling in love with the practice that
meditative practice will, but it will you have—or the practice that is
get you on your mat. You needn’t be just a few steps away.
self-indulgent all the time, but if you
want to consistently connect to your Additional reporting: Sherise Dorf
body, it helps to have a practice that
you look forward to.
yogajournal.com
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Build a Strong
Foundation
LIKE YOUR HOME ITSELF, HOME PRACTICES ARE
STRONGEST IF THEY’RE BASED ON A ROCK-SOLID
FOUNDATION. TO GET STARTED, USE THE DECISION TREE
ON THE FOLLOWING PAGES AS A GUIDE TO THE
SEQUENCES IN THIS ISSUE, INCLUDING THE FOUR
BASIC PRACTICES IN THIS SECTION.
PHOTO: JOE HANCOCK; MODEL: NANCY-KATE RAU; HAIR/MAKEUP: ASHLEY SMITH; PROP STYLIST: ALLIE LIEBGOTT; TOP: MPG; METALLIC TOP AND BOTTOMS: BEYOND YO
START BY
CHOOSING
TIME OF
DAY
What Sequence Is Right for You Today?
MORNING MIDDAY
USE THESE TO
NEED HELP
PREP FOR A BIG
GETTING GOING? WANT TO FOCUS
DAY AHEAD.
ON YOUR MIND?
Get an
Energy Boost
p. 48
Find Your Focus NEED TO CLEAR FEELING LOW
YOUR HEAD? ENERGY?
p. 50
Cultivate
Wake Up Gently
Poise and Grace
p. 46
BLEARY-EYED p. 80
OR ACHY? Stretch
Away Stiffness
p. 52
IS STRESS YOUR
MAIN CONCERN?
HERE’S SOME Let Go of Stress

INSPIRATION p. 70
TO THROW
GET A SHOT OF
OFF YOUR COZY Wring Out Your CONFIDENCE.
COVERS. Stress
p. 110
Give Yourself a Break Set a Goal—and Meet It

Salute the Sun p. 64 p. 78
p. 22 WANT TO GET
Take Care of You, Too IN TOUCH WITH Grow Your Power
Warm Yourself Up p. 66 YOUR INNER p. 82
p. 28 CHILD?
Have a Little Fun Prep for Success
p. 72 p. 86
ILLUSTRATIONS: VECTORSTOCK
Find Your Bliss

p. 68
JUST GIVE
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Breathe Easy
YOURSELF
p. 90 A BIG HUG.
Turn Back the Clock
p. 92
With 38 practices in this issue, it’s hard to know where to begin.
Let this decision tree help guide you to the perfect one.
EVENING
DO YOU HAVE
FEEL BALANCED
MUSCULAR OR
INSIDE.
JOINT ISSUES?
JUST LOOKING
FOR A GOOD
WORKOUT?
Embrace the Unfamiliar

IS IT YOUR
p. 26
BACK?
Find Calm Amid Challenge
p. 74
Cleanse Your System
p. 94
LET’S WORK ON WANT TO
THE HIPS. UNWIND BUT
STILL HAVE A
FEW THINGS
TO DO BEFORE
BED?
Support Your Spine
p. 98
Open Up Tight Hips
p. 96 Take Care of Your Back
p. 100
Power Up Your Legs

p. 112 THESE WILL
WANT TO TAKE YOU
FOCUS ON Get Into Balance STRAIGHT FROM
STRENGTHENING p. 116 THE MAT TO
YOUR LEGS? DREAMLAND.
Stand Your Ground
p. 84
Center Yourself
p. 24
Shed the
Tone Your Abs Day’s Stress
p. 104 p. 58
YOUR CORE?
Power Up Your Core Feel Calm and Centered
p. 102 p. 60 Quiet Your Busy Mind
p. 54
Restore Yourself
p. 56
Strong-Arm
YOUR ARMS? Yourself
p. 114
Feel Unstoppable
p. 76
BE A
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SUPERHERO: Open Yourself Up

EXERCISE YOUR p. 106
WHOLE BODY.
Flip for ‘Wild Thing’ Pose
p. 108
21
Salute the Sun Level: Beginner
This Sun Salutation (Surya Namaskar) is a great basic practice. Good for: Easing morning aches
Depending on how many times you repeat the sequence, Props needed: Two blocks
it can serve as either a minipractice on days when your time Intention: Gratitude for a new day
is short or a warm-up for a longer session. Reflection: Visualize one being
(a person or animal) and feel deeply
AS YOU PRACTICE You can alter this Sun Salutation by playing with its pace. thankful for them in your heart.
If you move through the sequence rapidly (by transitioning into the next pose Additional benefits: Moves all
each time you inhale or exhale), you’ll warm up fairly quickly. Start with five or the major joints and muscle groups
six repetitions and gradually build to 12. Or try moving slowly and deliberately,
and you’ll feel how the sequence becomes a sort of moving meditation. As
you practice this way, center your awareness on some point in your body (such
as your third eye or your heart) and challenge yourself to keep your focus there
for the duration of the practice.
Sequence by Richard Rosen; model: Claire Missingham
PHOTOS: DAVID MARTINEZ; MODEL: CLAIRE MISSINGHAM; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: BETTEN CHASTON
1. Tadasana (Mountain Pose) Stand with 2. Urdhva Hastasana (Upward Salute) 3. Uttanasana (Standing Forward Bend)
your feet together and parallel to each other. Inhale and sweep your arms overhead in wide Exhaling, release your arms in wide arcs as
Stretch your arms (but not rigidly) alongside arcs. If your shoulders are tight, keep your you fold forward. Bend your knees if you feel
your torso, palms forward, shoulders relaxed. hands apart and gaze straight ahead. Other- pressure on your lower back, and support your
wise, bring your palms together, drop your hands on blocks if they don’t reach the floor.
head back, and gaze up at your thumbs. Release your neck so your head hangs heavily
from your upper spine.
“Sun Salutations serve as an all-purpose tool, kind of like a hammer

that’s also a saw and a screwdriver,” Rosen says.
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BUILD A STRONG FOUNDATION
4. Ardha Uttanasana (Half Standing 5. Alanasana (High Lunge) Exhale and step 6. Adho Mukha Svanasana (Downward-
Forward Bend) Inhale and push your finger- your right foot back into a lunge. Center your Facing Dog Pose) Exhale and step your left
tips down into the floor or a block, straighten left knee over the heel so that your shin is per- foot back to Down Dog. Spread your palms and
your elbows, then lift your front torso away pendicular to the floor, and bring your left thigh soles. Press the front of your thighs back as you
from your thighs. Lengthen the front of your parallel to the floor. Firm your tailbone against press your inner hands firmly against the floor.
torso as you arch evenly along the entire length your pelvis and press your right thigh up Imagine that your torso is being stretched like
of your spine. against the resistance. Inhale, and reach back a rubber band between the arms and legs.
through your right heel. Lengthen the torso
along the front of the left thigh. Look forward
without strain.
7. Plank Pose Inhale and bring your torso for- 8. Chaturanga Dandasana (Four-Limbed 9. Urdhva Mukha Svanasana (Upward-
ward until your shoulders are over your wrists. Staff Pose) Exhale as you bend your elbows Facing Dog Pose) Inhale, straighten your
Your arms will be perpendicular to the floor. Try and lower to Chaturanga with your torso and arms, and sweep your chest forward into Up
not to let your upper back collapse between the legs parallel to the floor. Keep your shoulders Dog. Keep your legs active, firm your tailbone
shoulder blades: Press your outer arms inward, lifted, away from the floor, and down, away toward your heels, and press your front thighs
and then—against this resistance—spread from your ears. Lift the thighs away from the upward. Draw your shoulders away from your
your shoulder blades apart. Firm your tailbone floor, lengthen your tailbone toward your ears. Look straight ahead or slightly upward.
against your pelvis and press your thighs up. heels, and draw the lower ribs away from
the floor to avoid collapsing your lower back.
Look at the floor or slightly forward. If you can’t
maintain your alignment, place your knees on
the floor until you have built more strength.
10. Adho Mukha Svanasana (Downward-Facing Dog Pose) Exhale

back to Down Dog. To finish the Sun Salutation, step the right foot forward
into a Lunge, then step the left foot to meet it and inhale into Ardha Uttana-
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sana and exhale into Uttanasana. Inhale into Urdhva Hastasana and exhale
to Tadasana. Observe your body and breath. As you repeat the sequence,
alternate legs in High Lunge each time. End in Savasana.
23
Center Yourself Level: Beginner
This simple sequence will soften spots that tend to cling Good for: Calming frazzled nerves
to tension (lower backs, hips, thighs) and ground you with Props needed: Two blocks, a blanket,
and a bolster
squats, passive backbends, mild inversions, and twists.
Intention: Comfort
AS YOU PRACTICE Energetically, these poses aim to rebalance apana vayu Reflection: Put a priority on your
(downward-moving energy), allowing the mind to calm and the body to relax. comfort. Reflect on what it feels like to
This is the perfect sequence to settle frayed nerves because it includes a bal- be at ease in mind and body.
ance of restorative poses that invite you to rest and a few poses that require Additional benefits: Lengthens
gentle effort and balance. the front and back of the body in
equal measure
Sequence and modeling by Larissa Hall Carlson
1. Matsyasana (Fish Pose), supported vari- 2. Supta Virasana (Reclining Hero Pose), 3. Vrksasana (Tree Pose), variation Come
ation Rest your head on a block in its highest supported Place a bolster lengthwise at one to standing. Balance on your right leg; place
position and your mid-upper back on a block end of your mat and a folded blanket on its far your left foot against your inner right thigh
PHOTOS: MICHAEL WINOKUR; MODEL: LARISSA HALL CARLSON; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN;
at its middle height. Bend your knees, and place end. Sit between your heels with the bolster (avoid the knee). Interlace your fingers; press
the soles of your feet on the floor. Relax your behind you, and lie back on it, head resting on your palms up overhead. Pause for one to two
shoulder blades, and breathe for one to the blanket. Stay here for one to three minutes. seconds at the end of each exhalation. Repeat
three minutes. on the other side.
GREEN BLOCK: PRANA; CORK BLOCK: GAIAM; BLANKETS, BOLSTER: BAREFOOT YOGA CO.
4. Malasana (Garland Pose) Step your 5. Uttanasana (Standing Forward Bend), 6. Adho Mukha Svanasana (Downward-
feet shoulder-width apart. Bend your knees, variation From standing, place your hands Facing Dog Pose), variation Step or hop
and sink into a squat. Balance between the on the mat, lift your hips, straighten your legs, back to Down Dog. Cross your right leg behind
yogajournal.com
heels and balls of your feet. Press your palms and fold forward. Cross your right leg behind your left. Lengthen up through your tailbone
together at heart level; press your elbows your left. Lengthen up through your tailbone and down through your heels. Hang your
against your inner knees. and down through your crown. Repeat on the head. At the end of each exhalation, pause
other side. for one to two seconds.
7. Tri Pada Adho Mukha Svanasana 8. Pigeon Pose Lower your right knee to 9. Balasana (Child’s Pose), variation
(Three-Legged Downward-Facing Dog the mat between your hands. Extend through Lower your hips onto your heels, and press
Pose) Lift your right leg to hip height. your left leg, and balance your weight between back to Child’s Pose with straight arms. Walk
Lengthen back through your inner right your hips. Elongate your spine; rest your fore- your hands to the left until you feel a good
leg, and reach through your right heel. head on a block. Breathe gently into your lower stretch along your right torso. Gently breathe.
back. Repeat poses 6 to 8 on the other side. Repeat on other side.
10. Makarasana (Dolphin Pose) Come to 11. Gomukhasana (Cow Face Pose), varia- 12. Purvottanasana (Upward Plank Pose)
all fours and then onto your forearms. Inter- tion Sit down, and stack your right knee on Unwind your legs, and extend them in front of
lace your fingers, curl your toes under, lift your top of your left, keeping your sitting bones you. Place your hands on the floor behind your
knees and hips, and straighten your legs. Hang rooted between your feet. Gently twist to the hips with fingers pointing toward your seat. Lift
your head, and lift your tailbone to lengthen right. Relax your jaw and shoulders. Change your hips, and press the balls of your feet into
the spine. Pause at the end of each exhalation. the cross of your legs; repeat on the other side. the floor. Drop your head.
13. Sucirandhrasana (Eye-of-the-Needle 14. Ardha Pavanamuktasana (Half Wind- 15. Jathara Parivartanasana (Revolved
Pose) Lie on your back; bend both knees. Relieving Pose) Extend your legs flat onto Abdomen Pose) Bend your knees, and draw
Stack your right ankle on top of your left thigh. the floor. Bring your right leg toward your your legs in toward your chest. Lower your legs
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Interlace your fingers behind the left thigh. Flex chest, and interlace your fingers behind your to the right. Hold onto your top leg with your
your ankles, and guide your legs toward your right thigh. Relax and lengthen through both right hand. Relax your shoulder blades; breathe
torso. Repeat on the other side. heels. Repeat on the other side. into your left side. Repeat on the other side,
then rest in Savasana.
25
Embrace the Unfamiliar Level: Beginner
Break free from a rut with a practice that offers subtle Good for: Releasing tension in your
hips and shoulders
variations to common poses.
Props needed: None
AS YOU PRACTICE When you consciously change a habitual action, it’s natu- Intention: Knowledge
ral to feel a moment of discomfort or uncertainty. Be patient with yourself as Reflection: Bow to your innate intel-
you move through these poses, and observe any unease. Remind yourself ligence. “No one is wise by birth, for
that bringing awareness to your new habits can open you up to new ways wisdom results from one’s own efforts.”
of doing things, on and off your mat. —Tirumalai Krishnamacharya, the father
of modern yoga
Additional benefits: Strengthens
Sequence by Claire Missingham; model: Jason Bowman the transverse and oblique abdominals;
lengthens and strengthens the hip flexors
PHOTOS: MICHAEL WINOKUR; MODEL: JASON BOWMAN; STYLIST: LYN HEINEKEN; GROOMING: VERONICA SJOEN; BLANKET: BAREFOOT YOGA CO.
1. Siddhasana (Adept’s Pose), variation 2. Uttanasana (Standing Forward Bend) 3. Virabhadrasana I (Warrior Pose I)
Sit cross-legged with an open chest and tall Stand up with your feet hip-distance apart. On an inhalation, step your right foot back into
spine. Interlace your hands. (Remember which Interlace your fingers (with the atypical fingers a lunge. With control, turn your right heel down
leg is in front and which fingers are on top for on top) behind you. Relax your neck, fold over and your toes out 45 degrees. Reach your arms
later.) Stretch your arms overhead and turn your legs, and bring your hands over. To exit, overhead while you lift your chest.
your palms up. slowly roll up to standing.
4. Parivrtta Parsvakonasana (Revolved 5. Plank Pose Release the twist. Place your 6. Vasisthasana (Side Plank Pose), varia-
Side Angle Pose), variation Exhale, and palms flat on the mat on either side of your tion) Roll onto the outside of your left foot.
bring your hands to prayer position at your front foot, and step back into Plank Pose. Draw Stack your hips, and reach your tailbone toward
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chest. Hook your right elbow outside your left your belly in and lengthen through your spine, your heels. Raise your right arm, and gaze at
knee to come into a twist. Gaze up over your reaching your head forward and extending the top middle finger. To exit, roll down onto
left shoulder. your heels back. your toes, and return the upper hand to mat.
Repeat poses 3 to 6 on other side.
7. Prasarita Padottanasana (Wide-Legged 8. Vatayanasana with Garudasana (Horse 9. Ardha Ustrasana (Half Camel Pose)
Standing Forward Bend) Come up to stand- Pose with arms in Eagle Pose) Slowly roll Come to kneeling. Draw up and in through
ing, and take a big step out to the side. Interlace up, turn your feet out, and sit low. Raise your your navel. Raise your left arm back, and place
your fingers behind you the opposite of how arms in front, elbows bent. Cross your right your right hand on the sole of your right foot.
you did it in pose 1. Hinge at your hips to fold elbow on top of your left, and wrap your fore- Focus on the length in your sides without twist-
forward, and bring your clasped hands over arms and hands. Gently sway your body six ing your hips. Inhale to come up. Then repeat
toward the floor. times. Then switch arms. on the other side.
10. Dhanurasana (Bow Pose) Lie on your 11. Tri Pada Adho Mukha Svanasana 12. Eka Pada Rajakapotasana (One-Legged
stomach and reach back to hold onto your (Three-Legged Downward-Facing Dog King Pigeon Pose) Bring your left shin close
inner ankles. Press your belly, thighs, and groin Pose) Release your ankles, and come down to parallel to the front edge of the mat. Press
into the mat. Feel your spine move forward, to the mat. Place your palms by your shoulders, your pelvis to the floor or to stacked blankets
and contract your hamstrings and glutes. and press back into Downward-Facing Dog. under your left thigh. Square your hips, and lift
Keep your neck long with the gaze gently Raise your left leg, keeping your hips parallel. your belly. Press your fingertips into the floor
forward, your thighs firm, and your tailbone firmly to expand your chest up.
tucked under.
13. Parivrtta Eka Pada Rajakapotasana 14. Vikasitakamalasana (Blossoming Lotus 15. Paschimottanasana (Seated Forward
(Revolved One-Legged King Pigeon Pose) Come to sit with the soles of your Bend) Extend your legs forward on the mat,
Pose) Bring your right elbow to the outside feet together. Root your sitting bones down. and flex your feet. Take your first two fingers
of your left knee, palms together in prayer posi- Raise your feet, thread your forearms under around your big toes. Inhale, and lift your heart.
yogajournal.com
tion, and twist to the left from deep in your your knees, and join thumbs and forefingers Exhale, lengthen your spine, and fold over your
belly. Come out of the twist, and repeat poses together. Exit and come back to sitting. legs for 10 breaths. Rest in Savasana.
11 to 13 on the other side.
27
Warm Yourself Up Level: Beginner
This invigorating sequence of balancing and twisting Good for: Giving yourself a big hug
postures will stoke your inner fire, known as agni. Props needed: One block
Intention: Anjali Mudra. Bring the
AS YOU PRACTICE To help you stay mentally calm and clear and spread the palms together and let the thumbs softly
rising heat throughout your body, breathe through your nose while slightly touch the chest. Then bring the thumbs
constricting your throat to create the smooth, rhythmic, ocean-sounding lightly to touch the center of the brow.
Ujjayi Pranayama (Victorious Breath). Breathe softly and steadily, emphasizing Reflection: “If you work on yoga, yoga
complete exhalations. will work on you.” —Baba Hari Dass, Indian
yoga master and monk
Sequence by Larissa Hall Carlson; model: Katrina Lashea the quadriceps, core, and back
1. Vrksasana (Tree Pose) Shift your weight 2. Uttanasana (Standing Forward Bend) 3. Anjaneyasana (Low Lunge), variation
to your left foot. Bring the sole of your right Stand with your feet hip-width apart. Fold Step your left foot back, and lower your knee
foot to your left inner thigh. Press your palms forward from your hips. Lower your hands to the mat. Press palms together at your heart.
together overhead. Take 10 to 15 breaths, paus- to the floor, bending your knees if you need to. Twist right from your waist to hook your left
PHOTOS: MICHAEL WINOKUR; MODEL: KATRINA LASHEA; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN
ing at the end of each exhalation. Exit and Lengthen up through your tailbone and down elbow onto the outside of your right knee.
repeat on the second side. through your crown.
4. Parivrtta Trikonasana (Revolved Trian- 5. Parivrtta Utkatasana (Revolved Chair 6. Utkatasana (Chair Pose), variation
gle Pose) Place your left hand outside your Pose) Stand up. Bend your knees toward Keep your knees bent, and unwind from the
right foot. Come onto your left toes. Straighten a right angle, and keep your weight on your twist. Lift your arms to shoulder height, and
yogajournal.com
your legs and spin your left heel down. Twist heels. Press your palms together. Twist right, extend them out in front of you with palms
right, and extend your right arm up. Exit the and hook your left elbow outside your right facing each other. Lengthen your spine, and
pose, and step feet together. Repeat poses knee. Breathe down toward your belly and broaden your collarbones. Lift your heels.
2 to 4 on the other side. into your midback. Relax your gaze and jaw.
7. Tadasana (Mountain Pose) Lower your 8. Utthita Hasta Padangusthasana III 9. Parivrtta Ardha Chandrasana (Revolved
heels to the mat. Straighten your legs, and (Extended Hand-to-Big-Toe Pose III) Half Moon Pose) Release your right foot,
stand upright. Extend your arms overhead, Interlace your fingers under your right knee, and unwind the twist. Fold forward from your
and relax your shoulders. Balance your weight hugging it toward your chest. Grasp your right hips. Lift your right leg to hip height, and place
evenly between the balls of your feet and foot with your left hand. Straighten your right your right hand in front of your left foot or
heels. Lengthen through the crown of your leg (as much as possible), and twist right. Your on a block. Twist left, and raise your left arm.
head and fingers. right arm should extend at shoulder height. Release the pose. Repeat poses 5 to 9 on the
other side.
10. Malasana (Garland Pose) Step your 11. Bharadvajasana (Bharadvaja’s Twist), 12. Purvottanasana (Upward Plank
feet shoulder-width apart. Bend your knees, variation Come to sit. Bend your knees, Pose) Extend your legs out in front of you.
and come into a squat. Press your palms gen- and swing your feet outside your left hip. Place Place your hands behind you, fingers pointing
tly together at your heart level, and press your your left hand on your right knee and your right to your hips. Lift your hips, and press the balls
elbows into your inner knees. hand on the floor behind your right hip. Twist of your feet into the mat. If comfortable, drop
with an even spine to the right. Come out of the crown of your head back.
the twist, and repeat on the other side.
13. Anantasana (Side-Reclining Leg Lift), 14. Salabhasana (Locust Pose), variation 15. Balasana (Child’s Pose), variation
variation Lie on your left side with your head Lie on your belly. Press your pubic bone down, Begin to press back into Balasana, pausing part-
cradled in your hand. With your right hand on and lift your head and chest. Interlace your way to place your fists against your belly. Then
yogajournal.com
the floor in front for balance, lengthen through fingers behind you, and draw your shoulder fold over your thighs. Relax your belly, and fill
the heels, and lift your legs as high as possible. blades together. Lift your legs and arms up your back body for 10 to 15 breaths. Close by
Come down, and repeat on the other side. and back. Exit and rest for a moment. resting in Savasana.
29
Create
Your Own
Practice
WANT TO PERSONALIZE YOUR HOME

PRACTICE TO FIT YOUR NEEDS, MOODS, AND
ABILITIES? IN THIS SECTION, WE’LL TEACH
YOU THE BASICS OF SEQUENCING, FOLLOWED
BY A MIX-AND-MATCH MENU OF ESSENTIAL
POSES TO CHOOSE FROM.
THE MAJOR POSE GROUPS
The ABCs of
Sequencing
Learn the building blocks of sequencing, along with
the reasons behind using postures from the major pose
groups, and you can prepare a home practice that fits
your needs and flows seamlessly from beginning
to end. BY JASON CRANDELL
Warm-Ups
The opening poses of a sequence wake up
EVEN ADVANCED PRACTITIONERS can be uncertain about which poses to choose the major muscle groups and provide a transi-
for a home practice and in what order to put them together. Mastering tion from the busyness of your day to a more
the refined and subtle art of sequencing takes years of study—and for internally focused practice. It also helps if they
include breath awareness and contemplative
experienced teachers, sequencing is one of the most nuanced and powerful
elements that help you direct your attention to
PHOTOS: JEFF NELSON; MODELS: EMILY LYTLE AND DAN CARBONELL; STYLIST: EMILY CHOI; HAIR/MAKEUP: ANNA MITTON AND KRISTEN McGUCKIN
tools they have at their disposal for creating unique, transformative classes. what is happening inside your heart and mind.
But if you are a new home practitioner, you can learn some basic building
blocks that will allow you to start putting together sequences of your own
and to approach your home practice with confidence.
One way to begin creating your own at-home sequences is to familiarize
yourself with a basic template that can be modified in various ways. In
this section, you will find a well-rounded sequence structure made up of
these fundamental pose groups: warm-ups, standing poses, arm balances,
inversions, backbends, and poses for winding down, including twists,
seated forward bends, and closing poses like Savasana. The pose categories
progress according to their intensity and the amount of preparation they
require. Each category prepares your body and mind for the next so that
your practice feels like it has a beginning, a middle, and an end that flow
seamlessly together. By following this methodology, you will create a
sequence that warms you up slowly and safely, builds in intensity before
peaking with challenging postures, and then slowly brings you back down
to a quiet, relaxed finish.
You can make your practice longer or shorter, as time permits. And
once you understand the postural categories and the energetic effects they
Standing Poses
have on your body, you can start to experiment with creating sequences
Standing poses create strength, stamina, and
that suit your needs on a given day, whether it’s focusing on a particular flexibility throughout the entire body. They
area of your body or working up to a challenging pose. work the major muscle groups, such as the
quadriceps, gluteals, hamstrings, and core.
Standing poses are the foundation of your
practice and build awareness of the equal
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distribution of energy throughout your body.
Arm Balances Inversions
These poses not only develop strength in the arms and shoulders Getting upside down is a key element of a well-rounded practice.
but also create muscle tone in the abdomen. Starting with poses These poses are stimulating to the nervous system and physically
that place some of the weight in the arms and shoulders but keep demanding; thus, they are placed in the middle of the practice
your feet on the ground will develop your balance and strength rather than at the end.
for more advanced arm balances with the feet off the ground.
Backbends Twists
Along with inversions, backbends are the most demanding in Twists relieve tension in—and gently stretch—the spine, hips, and
a sequence. Backbends stretch the front of the body, strengthen shoulders. These poses usually produce a balanced, energetic tone
the back of the body, and balance the effects of time spent sitting that is closer to the grounding quality of forward bends than the
in chairs. Most people find backbending postures stimulating, stimulating nature of backbends.
providing a burst of physical and mental energy.
Seated Forward Bends Closing Poses

Forward bends typically have a calming effect on the mind, Closing postures complete a sequence by quieting the mind and
emotions, and nerves, which is why they are often practiced toward relaxing the body. The closing postures like Savasana help you
the end of a sequence. These postures facilitate deep relaxation surrender and absorb the practice. You’ll want to spend at least 6 to
by stretching the muscles of the back and decreasing the stimula- 10 minutes total in Savasana or another closer. And don’t skimp
tion of the sensory organs. When choosing forward bends, it’s ideal on your closing pose—it’s a must.
to pick at least one posture that stretches the hamstrings and one
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that opens the outer hips to promote greater balance in your body.
33
B UILD YOUR OW N S EQ U E N C E : M I X- AN D - M ATC H
Step 1: Warm-Ups
No matter what sequence you do, it’s important to begin with a few gentle warm-up poses
that move the major muscles, lubricate the joints, expand the breath, and begin to train your
mind to coordinate breath with movement. Try to do all of these, in this order:
1. Tadasana, with Sun Breath

Stand in Tadasana (Mountain Pose) and scoop
your arms out wide, gathering up energy on
an inhale until you’re reaching all the way above
you. Exhale and release your arms out wide
and back down to your sides. Reach the arms
out directly in front of you and rotate the wrists
with the fingers extended. Then clasp the
thumbs and rotate the wrists in both directions.
Bend the elbows, bring the fingertips to the
shoulders, and squeeze the elbows together
in front of you. Inhale and reach up, describ-
ing big circles and exhaling as the elbows reach
toward the back. Repeat several times.
4. Child’s Pose
Take your knees a few inches wider apart than
in Cat-Cow and let your big toes touch. Sit your
hips back on your heels, bring your forehead to
touch the floor, and reach your arms out in front
of you. Let 5 to 10 deep breaths expand through-
2. Forward Bend out your back.
On an inhale, extend the arms overhead. Exhale
and hinge forward at the hips. Bend the knees,
inhale, and come up halfway. Exhale and fold
again. Repeat three to five times. When you
fold forward the last time, straighten your knees
slightly to stretch your hamstrings. 5. Neck and Side Stretches
Sit cross-legged or on your knees. Place your
right hand on the floor and sidebend to the right,
lifting your left arm over your head to stretch
the left side of your body. Hold for three deep
breaths. Come back to center and repeat on the
3. Cat/Cow Stretches other side. Next, take a gentle twist to the right,
Come to hands and knees on the floor. Exhale looking over your right shoulder. Stay in the
and draw your belly in as you lift your spine to twist and look to the left. Come back to the cen-
the ceiling like a cat. Inhale and reach your tail- ter and repeat the twist to the left, looking left
bone and sitting bones back, lifting your heart and then right. Return to center. Let your right
forward and up. Repeat 5 to 10 times. ear come to your right shoulder, stretching the
left side of the neck. Stay for several breaths,
then take your left ear to your left shoulder for
several breaths.
TADASANA
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B UIL D YOUR OWN S EQ UE N CE : M I X-A N D -M ATCH
Step 2: Standing Poses

Now that you have warmed up, these fundamental postures will help you start moving your
body in all directions, building strength and stamina, increasing your flexibility, and preparing
you for more challenging poses. Do three to four—yogi’s choice.
Virabhadrasana I (Warrior Pose I)

From Tadasana (Mountain Pose), inhale and step your left foot back into a
lunge. With control, turn your left heel down and your toes out 45 degrees.
Reach your arms overhead while you lift your chest. Repeat on the
other side.
Utkatasana (Chair Pose)

Beginning in Tadasana with your feet together, lift your arms overhead.
Bend your knees, coming as close as you can to a right angle; keep your
weight in your heels. Take a couple more breaths. On an inhalation, press
down to rise up. Straighten your legs and lower your arms, returning
to Tadasana.
Vrksasana (Tree Pose)

Start in Tadasana with your feet together. Shift your weight to your left foot,
and bring the sole of your right foot to your left inner thigh or calf (never
EXTENDED
your knee). Bring the palms together in front of the heart or raise them over TRIANGLE POSE
your head. Take 10 to 15 breaths, pausing at the end of each exhalation. Exit
and repeat on the second side.
Virabhadrasana II (Warrior Pose II)

Starting in Tadasana, step your feet about four feet apart. Turn your left foot
in about 30 degrees and your right foot out to 90 degrees. On an exhale,
bring your right thigh to a 90-degree angle, stacking the knee over the ankle
and keeping the hips square to the long edge of the mat. Open your arms
to shoulder height, parallel to the ground, and gaze over your right hand.
Repeat on the other side.
Utthita Parsvakonasana (Extended Side Angle Pose)

With your legs wide apart, extend your arms into a T; turn your right foot out
to 90 degrees and your left foot slightly in. Bend your right knee 90 degrees
and bring your right hand to the floor or a block. Reach your left arm toward
the ceiling and then alongside your ear, turning your chest upward and gaz-
ing past your left thumb. Inhale to come up and switch sides.
Utthita Trikonasana (Extended Triangle Pose)

From Tadasana, step your feet about four feet apart, then turn your left foot
in slightly and your right foot out to 90 degrees. Exhale and flex your torso
to the right, bending from the hip joint. Rest your right hand on your shin
EXTENDED SIDE
or ankle, and stretch your left arm toward the ceiling. Gaze softly at the left ANGLE POSE
thumb. Inhale to come up and switch sides.
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WARRIOR POSE I
CHAIR POSE
PICK
3 OR 4
TREE POSE
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WARRIOR POSE II
37
Step 3: Arm Balances

These challenging poses will help you build important arm, wrist, and shoulder
strength, give your core a good workout, and improve your balance. Choose any two.
Adho Mukha Svanasana (Downward-Facing Dog Pose) Vasisthasana (Side Plank Pose)
Starting on all fours, spread your palms and turn your toes under. Exhale From Plank, roll onto the outside of your right foot and stack your left foot
and lift your knees from the floor. On an exhalation, push your top thighs on top of your right. Swing your left hand onto your left hip and support the
back, stretch your heels toward the floor, and straighten your knees as you weight of your body on the outer right foot and right hand. Stretch your left
press your inner hands into the floor, your head between your upper arms. arm toward the ceiling, in line with your shoulders. After several breaths,
Take 10 or more breaths before lowering yourself into Child’s Pose. return to Plank.
Plank Pose Bakasana (Crane Pose)

Start on all fours, with your wrists under your shoulders. Step one leg Squat, with your feet about hip-width apart. After pushing the backs
straight back, then the other. Draw your belly in and lengthen your spine, of your arms into your knees, plant your hands flat on the floor in front of
reaching your head forward as you reach your heels back. Firm your legs, you. Tip forward until both feet lift off the floor. Once you get comfortable
lift your kneecaps, and reach your tailbone back. with balance, begin to experiment with lifting your belly and pelvic floor,
and straightening the arms. Hold for as long as you can.
DOWNWARD-FACING SIDE PLANK POSE

DOG POSE
PICK 2
PLANK POSE CRANE POSE

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BUIL D YOUR OW N S EQ UE N CE : MI X-A N D -MATCH
Step 4: Inversions
Go upside down and you will relieve back pain, improve your balance,
and send circulation to your brain, clearing your mind. Try any two from the poses below.
Setu Bandha Sarvangasana (Bridge Pose) Sasangasana (Rabbit Pose)

Lie down with your knees bent, your feet hip-distance apart. Move your Sit on your shins in Thunderbolt Pose (Vajrasana). Exhale and grab your
feet closer to your buttocks, then raise your hips. Clasp your hands under heels with the backs of the hands facing out. Bend forward, placing the
your back on the floor, and get on top of your shoulders. Press down top of your head on the mat. Breathe.
through your heels as you lift the bottom of your buttocks even higher.
To finish, exhale, release your hands, and lower to the floor. Salamba Sirsasana (Supported Headstand)
Starting on all fours, place your forearms tightly on the floor in front of you,
Salamba Sarvangasana (Supported Shoulderstand) your fingers interlaced. Place the crown of your head on the floor, inside
Lie with a folded blanket under your shoulders, your head on the floor, your arms. Straighten your legs, then walk them in toward your head, until
and lift your legs overhead until they touch the floor behind you. Place your your hips are above your shoulders. Bend your knees and use your core
hands on your midback, fingertips facing up, and lift your legs skyward. to lift your legs off the floor. Slowly straighten your legs.
BRIDGE POSE RABBIT POSE
PICK
2
PICK 2
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SUPPORTED SUPPORTED
SHOULDERSTAND HEADSTAND
39
Step 5: Backbends
Give your spine a nice stretch, open your hips, and expand your shoulders and chest,
opening yourself up to the world. Chose two of these backbends.
Ustrasana (Camel Pose) Dhanurasana (Bow Pose)

Kneel, with legs hip-width apart. Place your hands on your hips, inhale, and Lie on your mat, with a blanket under your pelvis if needed. Bend your
draw your elbows toward each other, your rib cage expanding. Keeping knees and grab the outside of your ankles. Inhale and lift your legs and
your chest raised and your core and glutes engaged, press your hands into chest off the ground. Press your shins into your hands and your pelvis into
the heels of your feet while draping the fingers over the soles. Gently lower the ground while your chest reaches forward. Gaze forward and hold for
your head and neck and gaze at the tip of your nose. Inhale to come up. five breaths. Release the pose, and lie back on the mat.
Bhujangasana (Cobra Pose) Urdhva Dhanurasana (Upward-Facing Bow Pose)

Lie on your belly, placing your palms on the floor just behind your shoul- Lie on your back with your knees bent and your feet hip-width apart. Bend
ders. Gently lift your navel and then your chest, straightening your arms as your elbows and place your hands on the mat next to your ears, fingers
much as you can without straining your back. Inhale as you lift your chest; pointing at your feet. Inhale, and straighten your arms and legs as you lift
exhale as you ground your feet and legs and reach your tailbone back. your back off the ground. Maintain for several breaths. Tuck your chin to
Come out of the pose gently to allow your spine to decompress. your chest to protect your neck when you come back down.
CAMEL POSE BOW POSE
PICK 2
COBRA POSE UPWARD-FACING BOW POSE

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BUILD YOUR OW N S EQ UE N CE : MI X-A N D -MATCH
Step 6: Twists
Not only will these poses stretch your core—both front and back—but they will also aid
digestion and leave you feeling ready to take on the world. Choose just one.
Ardha Matsyendrasana (Half Lord of the Fishes Pose) Jathara Parivartanasana (Revolved Abdomen Pose)
Sit with both legs straight in front of you, then cross your left foot over your Lie on your back, bend your knees, and draw your legs in toward your
right thigh and place it on the floor outside your right knee. Fold your right chest. Lower both legs to the left. Extend your arms out to the sides, and
leg in, the foot outside your left hip. Twist your torso as you place your left turn your gaze to the right. Relax your shoulder blades; breathe into your
hand on the floor behind you and your right elbow outside your left thigh. right side. Switch sides.
HALF LORD OF THE FISHES POSE
PICK 1
REVOLVED ABDOMEN POSE

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41
Step 7: Seated Forward Bends

Now that your mind is more settled and your body stretched and relaxed, these quieter seated folds
will help you lengthen your spine, stretch your legs, and calm your mind. Try two of these.
Balasana (Child’s Pose) Janu Sirsasana (Head-of-the-Knee Pose)

Come to all fours, opening your knees the width of your mat. Bring your big Sitting with your legs extended in front of you, bend your left knee, plac-
toes together and exhale, reaching your hips toward your heels as you fold ing your left foot against your inner right thigh. Fold forward over your right
forward and extend your arms on the floor in front of you, palms down and leg, grasping the inside right foot with both hands or a strap. If possible, rest
the center of your brow on the earth. Take a few breaths to center yourself. your forehead on your shin. Breathe deeply. Change sides.
Gomukhasana (Cow Face Pose) Paschimottanasana (Seated Forward Bend)

Sitting with both legs extended in front of you, bend your left leg back Sit with your legs straight in front of you. Turn the top thighs in slightly and
until you are sitting on your left foot. Bend your right leg, stacking your press them down into the floor. Inhale and lean forward from the hip joints.
right knee on top of your left. Bring both sitting bones to the floor, raise Take the sides of your feet with your hands. With each inhalation, lift and
your right arm, and bring your right hand to your upper back. Bend your lengthen the front torso just slightly; with each exhalation, release a little
left arm underneath your shoulder to your back, and clasp your hands. more into the forward bend.
Bow forward if that is available in your body. Repeat on the other side.
CHILD’S POSE HEAD-OF-THE-KNEE POSE
PICK 2
COW FACE POSE SEATED FORWARD BEND

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Step 8: Closing Poses

Don’t forget to close out your practice: Ending on a calm, restorative note is absolutely crucial.
This is when you truly recharge your mind, body, and spirit. Do either of the poses below.
Savasana (Corpse Pose) Viparita Kavani (Legs-up-the-Wall Pose)

Lie on your back with your knees bent. Keeping your head centered, extend Facing a wall, lower your shoulders and head to the floor, with your hips
your arms to the sides, tuck in your shoulder blades, and bring a little lift to elevated slightly on a bolster or blanket. Stretch your legs up the wall, with
your chest without arching your back. Allow the inner legs to roll outward the feet together or hip-distance apart. Find a comfortable position for your
and relax completely. Close your eyes and relax your facial muscles, then arms at your side, with palms turned up; relax your arms and shoulders.
the rest of your body, from your head to your feet. Stay here for at least Hold the pose for at least 10 minutes.
10 minutes, or as long as you can.
CORPSE POSE
PICK 1
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LEGS-UP-THE-WALL POSE
43
Wake Up—
And Wind Down
With Ease
BOOKEND YOUR BUSY DAYS WITH YOGA:
THE EIGHT PRACTICES FOR A.M. AND P.M.
IN THIS SECTION WILL CHARGE UP YOUR
BATTERIES IN THE MORNING—THEN HELP
YOU DECOMPRESS AT NIGHT.
Wake Up Gently Level: Beginner
If you’re still groggy after you hit the alarm button, slowly Good for: Shaking off sluggishness
awaken your spine and hips and breathe life into stiff joints Props needed: One blanket
with this easy, fun sequence. Intention: Tenderness. Are your
thoughts kind and gentle?
AS YOU PRACTICE Use your face to measure tension in your body. Kira Sloane, Reflection: Practice ahimsa (non-
who designed the sequence, calls the face “the dashboard of the pranic sys- harming) on yourself, and it will naturally
tem.” When your face is tight, your body is, too, which limits the flow of prana, extend to others. “Love everyone, includ-
or life force. Start the sequence with your face soft and check in often to find ing yourself,” said Baba Hari Dass, Indian
out if tension is accumulating there. yoga master.
Additional benefits: Warms up
the spine and hips
Sequence and modeling by Kira Sloane
1. Baddha Konasana (Bound Angle Pose) Sit with the soles of your 2. Cowboy Negotiation Pose (Malasana, variation) Take a wide squat
feet together about 20 inches from your groin. Let your knees drop out to with your feet turned out. If your heels lift, place a blanket or a rolled mat
PHOTOS: RORY EARNSHAW; MODEL: KIRA SLOANE; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS McDONALD; BLANKET: HUGGER MUGGER
the sides. (If your knees are higher than the tips of your hip bones, sit on underneath them. Bring your weight into your left leg as you press your
a folded blanket.) Walk your hands forward, letting your back softly round. right knee away from your midline to create space in your hips. Stay for
Drop your head for a neck stretch. If that’s uncomfortable, support your five breaths, then do the other side.
head with your hands. Breathe into the back body. Stay for five minutes.
3. Hammock Pose (Prasarita Padottanasana, variation) Stand sideways 4. Goddess Pose With Uddiyana Banda (Upward Abdominal Lock)
on your mat with your legs wide apart, toes turned in and lifted to engage Keep your wide stance and turn your feet out. Bend your knees over your
the inner arches. Walk your hands forward and draw the tailbone back. Let toes. Straighten your legs and reach your arms overhead. Inhale deeply;
your upper back be like a hammock and your heart relax downward. Wake as you exhale, bring your hands to your thighs, bend your knees, and stick
the legs by isometrically squeezing your heels together on the inhalation out your tongue. Curl your tailbone under. At the bottom of the exhalation,
and pressing them apart on the exhalation. Then relax and use your aware- draw your chin toward your chest and your navel toward your spine. Hold
ness and breath to connect with prana flowing up and down your legs. the breath out as your sway your hips side to side. After a few seconds,
Stay for five breaths. inhale, bring your arms overhead, and straighten your legs. Take a clearing
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breath in between holds. Do five rounds.
WAKE UP—AND WIND DOWN WITH EASE
5. Virabhadrasana II (Warrior Pose II) With your legs straight and your 6. Anjaneyasana (Low Lunge), with external rotation From Warrior
arms overhead, inhale; on your exhalation, open up into Warrior II. Repeat II, windmill your hands to the floor and come into Low Lunge. Stay for a few
this movement five times, until you eventually land in the right shape. Try rounds of breath, draw your hips back on the inhalation, and sink forward
softening your elbows and turning your palms up, connecting with the on the exhalation. Turn your front foot out to externally rotate the hip. Relax
flow of prana from your heart out through your hands. Stay for 10 breaths, your jaw and walk your hands back. If your hands are far from the floor, use
then repeat on the other side. blocks for support. Do both sides.
7. Rounded Plank Pose Transition into Adho Mukha Svanasana (Down- 8. Bhujangasana (Cobra Pose) From Rounded Plank, bend your elbows
ward-Facing Dog Pose). Draw your tailbone under and round your back and lower your hips to the floor. Roll your shoulders back and down, and
as you bring your shoulders over your wrists. Breathe into your full, open lift your heart. Slowly turn your head from side to side to stretch your neck.
back. Feel the work in the belly; relax your neck and head. Stay for at least Stay for 10 breaths, then lower down and rest.
five breaths here.
9. Rocket Cat (Bitilasana, variation) Curl your toes under and press 10. Slumpy Swami Twist Find a comfortable cross-legged position
your hips back as if to move into Balasana (Child’s Pose), but pause halfway. like Sukhasana (Easy Pose). With your right hand on the floor behind you,
Exhale through your mouth and stick out your tongue. Alternate leaning place your left hand on your right knee. Inhale and exhale, curling your
right and left for 10 breaths to stretch. tailbone under and rounding your back. Exhale, draw your lower belly
back, and twist your rib cage to the right. If you feel open, reach your left
arm across your right knee and dip in deeper. After five breaths, relax,
inhale, and slowly unwind. Switch legs and repeat on the other side. To
finish, stay seated cross-legged, allowing for a few deep inhalations, fol-
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lowed by audible exhalations. Feel your neck lengthen, your jaw relax
and your mouth soften.
47
Get an Energy Boost Level: Beginner
By combining stretches, core activation, and deep Good for: Counteracting a rough night
of sleep
breathing, this sequence will release tension so you
start your day feeling refreshed. Props needed: A block
Intention: No ego
AS YOU PRACTICE Allow yourself to pause and explore these heart- and Reflection: What does it feel like to
hip-opening stretches as you build up to the peak pose, an exciting variation create, be, and dissolve each pose without
of Ardha Chandrasana (Half Moon Pose). This will help connect you to your an agenda? “In order to see, you have to
core and root you down so you can expand outward with stability and stop being in the middle of the picture,”
strength. Meanwhile, breathe deeply throughout the sequence to further said Sri Aurobindo, Indian philosopher,
awaken your sense of vitality and inner purpose. yogi, and poet.
Additional benefits: Opens up
your heart center; frees your hip flexors;
lengthens your hamstrings
Sequence and modeling by Gina Caputo
1. Tri Pada Adho Mukha Svanasana (Three- 2. Anjaneyasana (Low Lunge) Step your 3. Ardha Ustrasana (Half Camel Pose)
Legged Downward-Facing Dog Pose) Begin right foot forward, and place your back knee Turn to your left, pivoting your back shin. Place
with hands shoulder-width apart and feet hip- down behind your hips. Place your hands onto your left hand alongside your sacrum and your
width apart. Actively reach your heels down as your front knee, and sink your hips, draw- right hand on your front knee. Engage your
you lift your sitting bones up and elongate the ing your belly away from your front thigh and core to lift your sternum, and elongate the
spine. On a deep inhale, lift your right leg. Keep pressing your shoulders back. Gently rock for- inseam of your right leg.
your shoulders squared. ward and back.
PHOTOS: RICHARD CUMMINGS; MODEL: GINA CAPUTO; STYLIST: EMILY CHOI; HAIR/MAKEUP: JEN MURPHY
4. Ardha Hanumanasana (Half Monkey 5. Cat-Cow Pose Bring your right knee back 6. Tabletop, variation Extend your right arm
God Pose) Turn toward your front leg, and in line with the left, coming to all fours. Inhale forward and your left leg back. Keep your hips
straighten it. Lengthen your spine over your and lift your sternum, sitting bones, and chin. square to the mat by dialing your outer left
leg, with your fingertips on the floor. Bend Exhale and tuck your chin, round your spine, hip down and your inner left thigh up. Engage
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your elbows (not your neck), and hinge from and tuck your sitting bones. Breathe, and your core, and elongate from fingertips to the
the hips to fold deeper. Keep your hips square. explore your fullest range of motion. sole of your foot. Hug your muscles toward
the midline.
7. Ardha Dhanurasana (Half Bow Pose) 8. Three-Legged Downward-Facing Dog 9. High Lunge Step your right foot for-
Bend your left knee and reach your right Pose, variation From Downward-Facing Dog, ward inside your right thumb. Extend forward
arm back to clasp the big-toe side of your left inhale and extend your right leg back and up. through your front shin and back through your
foot. Reengage your core, and press your foot Open your hips, keeping your arms straight and back heel. Square your hips, lifting your back
into your hand. Lift up. Joyously breathe your shoulders square. Bend your right knee, thigh as you do. Take a deep breath here.
and expand. reaching it up and away.
10. Prasarita Padottanasana III (Wide- 11. Utthita Trikonasana (Extended Triangle 12. Ardha Chandrasana (Half Moon Pose)
Legged Standing Forward Bend III) Pose) Release your hands to the floor, pivot Shift your weight into your right foot, and walk
Pivot a quarter turn to the left. Straighten both your right foot, and place your right hand on your fingers forward to the floor or a block. Lift
legs, and reach your hands behind you; clasp your shin. Sweep your left arm back and up. your left leg, extending out through your heel.
hands or use a strap. Keep both arms straight, Keep a strong center, and expand out through Roll your left shoulder and elbow back, and lift
without locking your elbows. Fold forward, all four limbs and the crown of your head. your left hip over your right. Engage your core.
keeping legs and core engaged.
13. Virabhadrasana II (Warrior Pose II) 14. Marichyasana III Come to the floor and sit 15. Supta Baddha Konasana (Reclining
Release your foot and step back softly into War- down. Extend your right leg forward and bend Bound Angle Pose) Relax back onto the floor
rior II. Feel how strong and grounded your legs your left leg, placing the foot in front of your with the soles of your feet together and your
and feet are. Release both hands toward the hip. Anchor both sitting bones down; extend knees bent out to the sides. Take several radiant
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floor, plant the hands, and step back into Down- up and twist to the left. Lengthen and breathe breaths. Feel your heart, seat of your brilliance,
ward-Facing Dog. Repeat poses 1 to 13 on the into your right side. Repeat on the other side. and your core, seat of your fortitude.
other side.
49
Find Your Focus Level: Intermediate
Need to bring your A-game to the work day ahead? Good for: Boosting mental clarity and
physical strength
Try this invigorating practice, in which you’ll alternate short
bursts of movement with stillness for yin/yang balance. Props needed: Two blankets,
two blocks, and one bolster
AS YOU PRACTICE Try to stay relaxed during both the intense and easier stages
Intention: Surrender
of the intervals. Notice if you’re collecting tension in your body (like your neck Reflection: Summon the courage
or shoulders), and consciously soften those areas. Surrender to the intervals to let something go and rediscover the
instead of feeling consumed by them. Relax into the restorative postures, and energy you were using to hold on to it.
trust your ability to ride the peaks and valleys of the practice. “The ultimate act of power is surrender,”
said Krishna Das, kirtan artist.
Additional benefits: Opens hips;
strengthens inner thighs, glutes, and core
Sequence and modeling by Tiffany Cruikshank
PHOTOS: DAVID MARTINEZ; MODEL: TIFFANY CRUIKSHANK; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: JOSEFINE WISSENBERG/AUBRI BALK INC.; PROPS: BAREFOOT YOGA CO.
1. Supine Core Lie back, arms at your sides, 2. Alanasana (High Lunge) From Adho 3. Adho Mukha Svanasana (Downward-
and bend your knees, bringing them over your Mukha Svanasana (Downward-Facing Dog Facing Dog Pose), variation From Down-
hips. Exhale, extend your left leg, and reach Pose), step your right foot forward. Bring your ward Dog, lift your left leg, look between your
your arms overhead. Hover the left leg above torso upright as you lift your arms overhead. hands, and hug the upper arm bones toward
the floor for 15 seconds, drawing your lower Draw the front ribs back, lengthen your tail- each other. Lower the left leg, then lift the right.
ribs down and keeping the lower back still. bone, and engage your lower belly. Hold one Switch sides several times, bending the knees
Switch legs. minute; switch sides. and hopping from side to side. Continue for
one to two minutes.
4. Virabhadrasana I (Warrior Pose I), varia- 5. Pigeon Pose Release your hands to the 6. Turbo Dog Come to hands and knees,
tion) From Downward Dog, step your right floor. Lower your right knee to the floor, keep- and squeeze your elbows like you’re holding
foot forward into Warrior I, clasping the hands ing your heel close to your pelvis. Fold forward a beach ball between them. Lift your hips into
behind the back, and fold forward to the inside and walk your hands forward. If you feel any Downward Dog but keep your elbows bent and
of your right leg. Rest the belly on the thigh knee strain, place support under your right hip. lifted off the floor. Drop your head between
or inside the thigh. Hold for one minute, then Hold for two minutes, then switch sides. your arms and hold for 30 to 60 seconds.
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switch sides.
7. Adho Mukha Svanasana (Downward- 8. Skater Pose From standing, step your 9. Goddess Pose Bring your hips back to cen-
Facing Dog Pose), variation Repeat the legs about three to four feet apart and turn your ter. With feet slightly turned out, bend both
same hopping or bouncing cycle described in feet out 45 degrees. Bend your right knee and knees and sit the hips down. Make sure that
step 3, switching the legs. Hold for 30 to 60 lean to your right. Put the weight into your right your knees are directly over your ankles. Raise
seconds on each side. heel and sit low with the knee above the ankle; your arms straight up and hold for 30 to 60 sec-
take your arms to the right. Hold for 30 to onds. Repeat poses 8 and 9.
60 seconds.
10. Prasarita Padottanasana (Wide-Legged 11. Plank Pose, variation From Downward 12. Urdhva Dhanurasana (Upward Bow
Standing Forward Bend) From Goddess Dog, come to your forearms, clasp your hands, Pose) Lie on your back. Bend your knees
Pose, straighten your legs and turn your feet and tuck your toes. Engage your legs and lower and place your feet flat on the floor, hip-width
forward so they’re parallel. Fold forward; place your torso to Plank. Press your forearms down apart. Place your hands next to your ears, and
your hands on the floor or on blocks. Hold for to create space between your shoulder blades. inhale to press up. Hold for 5 to 10 breaths,
one minute. Step back into Downward Dog. Move the sternum forward. Hold for 30 to lower, and repeat. (For an easier position,
60 seconds. lift into Bridge Pose.)
13. Salamba Sarvangasana (Supported 14. Matsyasana (Fish Pose) From Supported 15. Supta Baddha Konasana (Reclining
Shoulderstand) Lie on your back and bring Shoulderstand, slowly lower your hips and legs Bound Angle Pose) Lie back on a bolster
your legs overhead until they touch the floor to the floor. Once supine, with forearms flat on (or pillows) so your middle and upper back are
behind you in Halasana (Plow Pose). Place your the floor, press into the elbows to lift the chest, supported. Rest your head on a folded blanket.
hands on your midback, fingertips facing up, and lightly rest the top of your head on the Press the soles of your feet together, and let
and return your legs skyward. Breathe. Hold for floor. Hold for 30 to 60 seconds. your knees rest on a block or pillows. Hold for
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two to three minutes. five minutes.
51
Stretch Away Stiffness Level: Intermediate
Do you sleep on your side, your spine rounded into Good for: Energizing
the fetal position? Then use this challenging set of poses Props needed: None
to stretch and open your chest, back, and hips. Intention: Fearlessness
Reflection: See change as the
AS YOU PRACTICE Move with your breath, inhaling when the spine extends and opportunity for growth. “Yoga is the
exhaling when it flexes. Poses 1 to 10 lengthen the spine and flanks, preparing practice of radical transformation,”
for the High Crescent Twist and core-toning dancing lunges. said Georg Feuerstein, German Indologist.
Additional benefits: Lengthens
the front spine; strengthens the core
Sequence by Paige Elenson; model: Walter Mugwe
1. Bitilasana-Marjaryasana (Cat-Cow 2. Tabletop, variation From all fours, lift your 3. Adho Mukha Svanasana (Downward-
Pose) Come onto your hands and knees, belly in toward your spine. Extend your right Facing Dog Pose), knee-to-nose varia-
stacking your shoulders over your wrists and leg and left arm. Bend your right leg and take tion From Downward Dog, lift your right leg
your hips over your knees. Begin to move your hold of your foot with your left hand. Kick your up high behind you, then round your spine as
spine in a rhythmic motion: With every inhala- foot into your hand as you twist and open your you draw your knee to your chest. Keep your
tion, arch your back and lift your sitting bones chest into a backbend. Try gazing up. Repeat on pelvis low and round your upper spine toward
and chest into Cow; with every exhalation, the other side, then come into Down Dog. the sky. Hug your right thigh to your chest and
round your back and tuck your chin and pel- your knee to your nose. Keep pressing the floor
vis into Cat. with your hands. Return to Downward Dog and
then repeat with the left leg.
PHOTOS: JEFF NELSON; MODEL: WALTER MUGWE; STYLIST: EMILY CHOI; HAIR/MAKEUP: BETH WALKER
4. Flip Dog From Downward Dog, lift your 5. Vasisthasana (Side Plank Pose) Un-flip 6. Plank Pose From Downward Dog, lower
right leg and arm and pivot on your left foot. your Dog and roll your heels to the right. Shift your hips until your torso is parallel with the
Spin your torso and hips open to the ceiling, your weight into your right hand and the outer floor, shoulders over wrists. Keep your legs
and lower your right foot down to the side of edge of your right foot. Stack your left foot and core engaged; press your hands and feet
your left foot. Reach your right arm toward the on top of your right. Press your feet and hand into your mat. Press out through the heels to
wall behind you. Keep your feet parallel, press- down as you lift your hips and extend your left activate your legs and reach forward with the
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ing firmly into the floor. Return to Downward arm up. (If this is too intense, lower your bot- crown of your head.
Dog and do Flip Dog on the other side. tom knee to the floor.) Return to Downward
Dog and repeat on the left.
7. Chaturanga Dandasana (Four-Limbed 8. Urdhva Mukha Svanasana (Upward- 9. Adho Mukha Svanasana (Downward-
Staff Pose) From Plank, shift your weight Facing Dog Pose) From Chaturanga, press Facing Dog Pose) From Upward Dog,
forward, bend your elbows, and lower half- your hands and the tops of your feet down, to roll over the tops of your feet, press into
way down, keeping your elbows by your sides. bring your thigh bones off the floor as you lift your hands, and lift your hips high. Spread
Press your hands into the floor, push back your torso. Draw your upper arm bones toward your fingers wide, work to ground through
through your heels, and engage your core. If your back to open your heart. Keep your neck the four corners of each foot, lift your sitting
this is too intense, modify the pose by lowering long as you gaze up. bones to the ceiling, and draw the pit of your
your knees to the floor. belly and low ribs toward your spine.
10. Alanasana (High Crescent Lunge), 11. Parivrtta Alanasana (High Crescent 12. Dancing Lunges Start in a Low Lunge
variation From Downward Dog, step your left Twist) From High Crescent Lunge with the left with your right leg forward. Shift your gaze
foot between your hands. Fire up your back leg foot forward, bring your hands to your heart forward and bring your weight onto your fin-
and soften your pelvis toward the floor, stretch- center and twist your belly and chest to the left. gertips. Squeeze in your lower belly for power
ing your back hip flexor. Lift the sides of your Press your right upper arm into the outside of and lightly hop your left foot forward (shifting
waist, then lift the front of your pelvis as your your outer left thigh. Press your palms together your gaze down when it lands), while simulta-
tailbone descends. Bring your arms alongside and draw your shoulder blades toward the cen- neously extending the right leg back. Continue
your ears and gaze up. Exhaling, release and ter of your spine. Turn your gaze upward and this hop-switch action, rapidly alternating legs
switch sides. smile. Switch sides. Repeat Poses 6 to 11 four in a joyful dance that builds your inner fire.
more times.
13. Setu Bandha Sarvangasana (Bridge 14. Urdhva Dhanurasana (Upward Bow 15. Supta Baddha Konasana (Reclining
Pose) From Downward Dog, walk or jump Pose) Bring your hands alongside your ears, Bound Angle Pose) Bring the soles of your
forward and come to sit. Recline on your back palms down, fingers facing your feet. Press feet together, allowing your thighs to drop
and bend your knees, with your ankles directly your hands and feet down as you lift your hips toward the floor in a gentle hip opening. Place
under your knees. Press the four corners of and torso up. Straighten your arms and relax your left hand on your heart and your right
each foot down and lift your hips as high as your head down. Breathe into your upper hand on your low belly. Close your eyes and
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you can. Clasp your hands together and press chest, open your heart, and shine! If you’re not let your belly expand as you inhale; sink as you
your upper arms down as you lift your chest. comfortable practicing Upward Bow, practice exhale. Breathe in new life for the day ahead.
Bridge again.
53
Quiet Your Busy Mind Level: Beginner
Take a break from striving with this forward-bending Good for: Relieving tension in your core
and hips
practice, which will keep you close to the earth and
help calm your thoughts. Props needed: Two blankets,
one strap, one bolster
AS YOU PRACTICE Make sure the room is at a comfortable temperature,

Intention: Groundedness
and take time to steady your mind by finding a relaxed breathing Reflection: On and off the mat,
rhythm and focusing on your exhalation. imagine deep roots connecting the
base of your spine to the very center
of the earth.
Sequence by Barbara Benagh; model: Keith Borden Additional benefits: Relaxes your
back muscles; warms up your hip joints;
gives a gentle abdominal massage
1. Supta Baddha Konasana (Reclining 2. Ardha Ananda Balasana (Half Happy 3. Supta Padangusthasana (Reclining
Bound Angle Pose) Lie on your back, with Baby Pose) Reclining in Supta Baddha Kona- Hand-to-Big-Toe Pose) From Ardha Ananda
the soles of the feet together and the knees sana, draw your right knee into your chest Balasana, release your hands and place a strap
PHOTOS: CHRIS ANDRE; MODEL: KEITH BORDEN; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS McDONALD
open wide, each resting on a blanket, and and extend your left leg straight along the around the sole of your right foot. Strongly
with your arms by your sides, palms facing up. floor. Raise your flexed right foot up toward press the top of your sacrum against the floor
Allow the muscles of the abdomen and inner the ceiling until the knee is bent at a 90-degree to ground the pose before straightening the
thighs to relax toward the floor. angle. Clasp the foot with both hands, and on right leg. If you can straighten your leg with-
an exhalation, gently draw it straight down out pain and without compromising your align-
toward the floor. ment, clasp the big toe with the thumb and
index and middle fingers of your right hand.
Repeat poses 2 and 3 on the other side.
“Forward bends are, by their nature, introspective and meditative,”

says Benagh. “They are calming to the nerves, soothing,
and grounding. These poses teach us that yoga is as much about
surrender as effort.”
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4. Balasana (Child’s Pose) From Supta 5. Baddha Konasana (Bound Angle Pose) 6. Parivrtta Janu Sirsasana (Side Head-
Padangusthasana, lower your leg and move Coming out of Balasana, sit up and bring of-the-Knee Pose) From Baddha Konasana,
into a kneeling position, sitting on your feet. the soles of your feet together. Open your extend your right leg out in front of you and
Fold forward from your hips, allowing your knees wide, resting them on blankets if hold the outside of the foot with your left hand.
torso to rest on your thighs and keeping your you experience any pain in the knees. On Support your left knee with a blanket if you
knees hip-width apart. Rest your head on an exhalation, hinge forward from your hips, experience pain in the knee. Lengthen your
your hands or on a bolster in front of you. bring your torso and forehead toward the spine up through the crown of your head and
ground, and allow your spine to gently flex turn your torso to the right. Hinge forward from
into a curve. Rest your head on the floor, on the hips, folding only as far as possible without
your hands, or on a bolster. letting the spine curve. Stretch your right arm
out behind you at a 45-degree angle.
7. Janu Sirsasana (Head-of-the-Knee 8. Upavistha Konasana (Wide-Angle 9. Marichyasana III, variation From
Pose) From Parivrtta Janu Sirsasana, release Seated Forward Bend) Sit with your legs Upavistha Konasana, lift your torso and bring
the twist of the upper spine, and hold your spread wide and your torso upright and lifted. your legs together. Bend your right knee, plac-
right foot with both hands or a strap. Fold the Hinge forward from the hips, making sure your ing your right foot flat on the floor by your left
torso forward over the leg, allowing your back kneecaps face the ceiling. If your torso doesn’t calf for a variation on the pose. Twist from your
to round slightly. Repeat poses 6 and 7 on the reach the ground, support your upper body core, using your left upper arm as leverage by
other side. with your arms or a bolster. pressing against the outside of your right knee.
10. Paschimottanasana (Seated Forward Bend) From Marichyasana After You Finish Use the internal calm you have cultivated to practice a
III, release the twist and stretch both legs straight out in front of you with backbend like Setu Bandha Sarvangasana (Bridge Pose) and see if you can
the inner edges of the feet either touching or hip-width apart. Fold forward be at ease with it. Breathe deeply, allowing the breath to maintain the sense
from your hips, holding the outside of each foot or looping a strap around of quiet and peace in your body. Take Savasana (Corpse Pose) for a mini-
the feet. Allow your belly to release toward your thighs, and rest your head mum of five minutes, and unfold into the ultimate asana of undoing.
on your shins, allowing the back to slightly round if necessary. If your
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head doesn’t reach your shins, place several folded blankets on top
of your legs to act as a headrest.
55
Restore Yourself Level: Beginner
At the end of a day that feels 28 hours long, give yourself Good for: Calming your nerves
a post-dinner break with this soothing sequence. Props needed: One bolster,
two blankets, and one eyebag
AS YOU PRACTICE Set aside at least 20 minutes and choose a place to practice Intention: Effortlessness
where you’ll be warm and uninterrupted. Encourage a smooth, natural rhythm Reflection: Give thanks for the day.
in your breath. Slowly open your body and let the gifts of the practice—a well- Release the effort of thinking about past
rested and invigorated body, mind, and spirit—be yours. Do restorative yoga or future events.
at least once a week, to give your nervous system a complete reset.
Additional benefits: Decompresses
the spine; opens the hips
Sequence by Cora Wen; model: Sean Halleen
1. Bharadvajasana (Bharadvaja’s Twist), variation From Dandasana 2. Supported Chest Opener Sit at one end of a bolster. Bend your
(Staff Pose), take your right foot to your left inner thigh and your left foot knees, feet hip-distance apart, and lie back. Feel your spine, shoulders,
behind you. Put a folded blanket under your right sitting bone to balance and neck completely supported. Lift your arms overhead, clasp your
your pelvis if your left hip lifts up. Keep the fronts of your ankles open. elbows, and rest your forearms on the bolster. If your shoulders feel
Twist your torso to the right, turn your head to the left, and breathe freely. strained, open your arms out to the sides. To release, roll to one side
Release the twist, switch legs, and repeat on the other side. and come up to a seated position.
PHOTOS: CHRIS ANDRE; MODEL: SEAN HALLEEN; STYLIST: LYN HEINEKEN; GROOMING: BRYNN DOERING/ARTMIX
3. Salamba Supta Virasana (Supported Reclining Hero Pose) 4. Ankle-to-Knee Pose Take a simple cross-legged position. Put your
Sit in front of the bolster, with your feet just outside your hips. If you feel right ankle on your left knee and shift your left foot forward under your
strain in your knees, sit up on a block. Lie back. Release your arms by your right knee, stacking both shins like two logs. (If this is too intense, go back
sides. Add folded blankets to the bolster to relieve any discomfort in your to a simple cross-legged position.) To move into a deeper stretch in your
lower back. To come up, press your hands into the floor and lift to a outer hips and inner thighs, slowly fold forward. Let your breath move
seated position. freely; release and switch sides.
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5. Salamba Adho Mukha Svanasana (Supported Downward-Facing 6. Salamba Prasarita Padottanasana (Supported Wide-Legged
Dog Pose) Come onto all fours with the end of the bolster beneath your Standing Forward Bend) From Down Dog, move your props out of
breastbone. Pull your navel in toward your spine and lift up and back into the way, step your right foot forward between your hands, and pivot on
Down Dog. Rest your forehead on the bolster. Feel free to remove the your feet into a wide straddle, with your feet slightly pigeon-toed. Rest
bolster and use a folded blanket or block instead to create length in your the crown of your head on the bolster. Lift your belly toward your spine
neck. Lift your tailbone away from your head as you lengthen the backs and soften the backs of your legs. Relax your shoulders and arms, and
of your legs. allow your abdominal organs to receive an internal massage from the
forward fold. To release, pivot on your heels, walk your torso back over
your right leg, and step back to Down Dog.
7. Adho Mukha Svanasana (Downward-Facing Dog Pose), 8. Salamba Balasana (Supported Child’s Pose) Sit on your heels with
variation Step your left foot behind and to the outside of your right foot. your knees wide and bring the bolster in toward your belly. Fold forward
Bend your right knee and lift your right heel as you twist to the left, reach- with a rounded spine. Rest your right cheek on the bolster, changing the
ing your left heel toward the floor. Extend your left fingertips toward the direction your head is turned halfway through your hold. Let the shape
front left corner of your mat, lifting your palm to increase the stretch. Turn of the pose gently stretch your lower back.
the left side of your belly up and peek under your left armpit. Release the
twist and repeat on the other side.
9. Salamba Bharadvajasana (Supported Bharadvaja’s Pose) 10. Salamba Savasana (Supported Corpse Pose) Lie on your back
Lift your torso up and sit with your right hip snug up against the bolster. with the bolster under your knees. Let your legs and feet fall to the sides
Bend both knees, taking your shins to the left and resting your left ankle naturally and relax your entire body. Soften your eyes, ears, nose, tongue,
in the right arch. Lift your sternum as you twist your belly toward the right and even your skin, letting the organs of perception dissolve. Listen to your
and lie on the support. Rest your right cheek on the bolster or continue the breath and bring your awareness inward. Release completely into resting
twist by turning your head to the right. This twist is strong. Stay for less for 5 to 10 minutes.
than three minutes on each side to avoid the strain of overstretching.
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57
Shed the Day’s Stress Level: Beginner–intermediate
Release tension and find stillness at the end of a hectic Good for: Restoring energy
day with poses and breathwork that revive your spirit. Props needed: One blanket
Intention: Breathe
AS YOU PRACTICE Take long, slow breaths to move prana downward. On your Reflection: As you inhale, silently
inhalations, fill your lungs to near capacity— a “middle ground” breath that’s repeat the sound So, and as you exhale,
not too long (which can create tension) and not too short (which may not sus- silently repeat the sound Hum. So Hum
tain your energy). Let the breath create a sense of spaciousness and opening in means “I am That, That I am” in Sanskrit.
your chest, and try releasing long, grounding exhalations. Hold each pose for
Additional benefits: Stretches
three to five breaths, unless otherwise noted.
the back, hips, and hamstrings
Sequence and modeling by Deborah Burkman
PHOTOS: MICHAEL WINOKUR; MODEL: DEBORAH BURKMAN; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: TRICIA TURNER/ARTIST UNTIED; BOLSTER AND BLANKET: BAREFOOT YOGA CO.
1. Siddhasana (Adept’s Pose), variation 2. Siddhasana, with Garudasana arms 3. Balasana (Child’s Pose) Come to your
After warming up with several rounds of (Adept’s Pose, with Eagle Pose arms) Sit hands and knees, big toes pointed and touch-
Cat-Cow Pose, sit cross-legged with your right cross-legged, right leg in front. Raise your arms ing, knees hip-width apart. Sit back on your
leg in front. Hinge at your hips as you walk the in front of you, elbows at right angles. Cross heels as you reach your arms forward, palms
hands forward. Pull your shoulder blades down your left elbow on top of your right, wrap your down. Rest your forehead on the ground.
your back, and extend your sternum forward. forearms, and press your palms and forearms
Come up, switch legs, and repeat. together. Repeat on the second side.
4. Cat-Cow Pose Come to your hands and 5. Vasisthasana (Side Plank Pose), varia- 6. Parighasana (Gate Pose), variation
knees. Inhale, extend your spine forward, and tion Extend your left leg to the side as your Exhale, place your left hand on your left thigh,
draw your head up and back. Exhale, round right hand comes to the floor on your right. and bring your right arm up and over your right
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your spine, and drop your head, like a cat arch- Extend your left arm up and over your left ear. ear. Press down through your right shin as you
ing its back. Repeat Cat-Cow 5 to 10 times, and Make sure your body moves sideways, not for- lift up through the spine. Repeat poses 5 and 6
then come upright to a kneeling position. ward or back. Inhale to come upright. on the other side.
7. Adho Mukha Svanasana (Downward- 8. Pigeon Pose Bring your right leg forward, 9. Adho Mukha Svanasana (Downward-
Facing Dog Pose) Come to your hands and the shin at a slight angle. Lower your hips, and Facing Dog Pose) From Pigeon, tuck the toes
knees. On an exhalation, lift your hips up to extend your left leg behind. Rest your torso under and step back into Downward Dog. Take
the sky. Try to evenly distribute your weight over your right leg, keeping your hips level. long, deep breaths, focusing on the exhalation
between your arms and legs. Press your arms After a few breaths, step back into Down Dog. and lengthening your spine.
forward as you pull your thighbones back. Repeat on the other side.
10. Anjaneyasana (Low Lunge) Step your 11. Balasana (Child’s Pose) From Downward 12. Janu Sirsasana (Head-of-the-Knee
right foot forward between your hands. Drop Dog, bring your knees to the ground, hip-width Pose) Sit with your legs extended. Press
your left knee to the ground. Inhale, and reach apart. Take your hips to your heels, with your your right foot into your left inner thigh. Inhale,
your arms up. Exhale, reach your tailbone toes pointed. Reach your arms forward, and and sit tall. Exhale, and fold the torso over your
down. Step back into Downward Dog, then rest your forehead on the ground. left leg, holding onto your foot or a yoga strap.
switch sides. Keep your shoulders square to the ground.
13. Marichyasana III Inhale to come up. 14. Paschimottanasana (Seated Forward 15. Setu Bandha Sarvangasana (Bridge
Exhale, and place your right foot on the ground. Bend) Sit with your legs extended, inner legs Pose) Lift your hips into Bridge Pose, with
Inhale, and rest your right hand behind your and feet touching. Inhale, reach forward, and your feet hip-width apart and knees stacked
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hip and raise your left arm. Exhale, twist to the grab your feet with both hands. Exhale, and over your ankles. Interlace your fingers behind
right, and hook your left arm across the right fold over your legs. Be sure to extend from your back, and extend your arms toward your
leg. Release, and repeat poses 12 and 13 on your hips, and keep your torso elongated. feet. Exhale to release. End with Savasana.
second side.
59
Feel Calm and Centered Level: Intermediate
Pull your attention away from workday concerns with Good for: Helping to refocus
this vigorous sequence, which will help you feel more Props needed: One strap and
one block
empowered and clear headed.
Intention: Acceptance
AS YOU PRACTICE This sequence takes an active approach to forward bends. Reflection: “All you need to do yoga
To protect the lower back, engage the muscles of the lower abdomen. Imag- is to be exactly as you are in this moment.”
ine that your body is a tube of toothpaste and the only way you can get the —Anonymous
last dollop on your brush is to firmly squeeze the lower belly as you gradually Additional benefits: Opens the
fold forward. As you practice, hold each pose for three to five breaths. hips; lengthens the hamstrings and
adductors
Sequence and modeling by Alanna Kaivalya
1. Prasarita Padottanasana (Wide-Legged 2. Utthita Hasta Padangusthasana A 3. Utthita Hasta Padangusthasana B
PHOTOS: MICHAEL WINOKUR; MODEL: ALANNA KAIVALYA; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: TRICIA TURNER/ARTIST UNTIED
Standing Forward Bend) From Tadasana, (Extended Hand-to-Big-Toe Pose A) (Extended Hand-to-Big-Toe Pose B) Keep
jump your feet wide. With your hands at your From Tadasana, lift your right knee toward hold of your right big toe as you slowly open
waist, hinge at the hips to fold forward. Lower your chest. Grasp your right big toe with the your right leg to the right. Keep your left hand
hands to the floor. Let the crown of your head first two fingers of your right hand. Stand tall, on your left hip, and root down through the
relax down. and extend your right leg forward. Use a left foot for balance. Use a strap if needed.
strap if needed.
4. Utthita Hasta Padangusthasana C 5. Parsvottanasana (Intense Side Stretch) 6. Anjaneyasana (Low Lunge) Release your
(Extended Hand-to-Big-Toe Pose C) Bring Press palms together or hold opposite elbows hands to the floor, and bend your right knee.
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your right leg back to front. Let go of the big behind your back. Take a long step back with Lower your left knee to the floor. Sweep your
toe, but hold the right leg parallel to the floor. your left foot. Keep your legs straight, lift your arms overhead. Sink the hips. Continue to lift
Keep your torso upright and legs active. Repeat chest, and fold over your right leg. your lower belly and engage the pelvic floor
poses 2–4 on the left side. to support the low back.
7. Adho Mukha Svanasana (Downward- 8. Paschimottanasana (Seated Forward 9. Purvottanasana (Upward Plank Pose)
Facing Dog Pose) Step back to Downward Bend) From Downward-Facing Dog, come Sit up, and place your palms on the floor just
Dog. Draw your heels down and press the tops to a seated position, and extend your legs for- behind your hips, fingers pointing forward. Lift
of your thighs toward the wall behind you. ward. Engage your thigh muscles and abdomi- your pelvis, point your toes, and press the balls
Jump forward to Tadasana. Repeat poses 5–7 nals to lengthen your torso over the legs. of your feet downward.
on left side.
10. Janu Sirsasana (Head-of-the-Knee 11. Upavistha Konasana (Wide-Angle 12. Paripurna Navasana (Full Boat Pose)
Pose) Come back to a seated position, bend Seated Forward Bend) Open legs wide. Flex From sitting, bend your knees, lift your toes off
your right knee to the chest, and allow it to fall your feet and engage the legs, keeping knees the mat, and straighten your legs. Reach hands
open. Fold forward over your left leg. Engage pointing upward. Walk hands forward, length- forward. If your lower back is rounding, keep
the lower abdomen. Use a strap if needed. ening your torso while lowering it. If you can, your knees bent. Repeat three times.
Repeat on the other side. grab your feet.
13. Bharadvajasana (Bharadvaja ’s Pose) 14. Krounchasana (Heron Pose) Place a 15. Reverse Tabletop From sitting, bend
From sitting, bend your right knee and place block under your left sitting bone. Lift the left your knees, plant your feet on the floor, and
the right foot by the right hip. Place the left foot knee and hold the left foot with both hands. place your hands on the floor behind you.
inside the right thigh. Lengthen your spine. Engage the lower belly and extend the left Lift your hips, bringing your torso and thighs
Twist left. Turn the head to look right. leg toward the ceiling. Use a strap if needed. parallel to the floor. Reach the crown of the
Repeat poses 13–14 on the other side. head back.
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16. Supta Baddha Konasana (Reclining Bound Angle Pose) Bring the
soles of your feet together, opening your knees to the sides. Use props to
support your knees, if desired. Lie back with your hands by your sides, palms
up. Rest for several minutes.
61
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Feel Happy
and Confident
CHASE THE BLUES AWAY, FIND JOY AND CALM,
AND GIVE YOUR SELF-ESTEEM A BOOST
WITH THE 12 EMPOWERING, PICK-ME-UP
SEQUENCES IN THIS SECTION.
Give Yourself a Break Level: Beginner
Stop all the overthinking and harsh self-judgments! Good for: Helping you find your
inner smile
This sequence is full of fun poses to help you reconnect
with the joy and ‘juiciness’ of the present moment. Props needed: One blanket,
one block
AS YOU PRACTICE While paying attention to physical alignment, Lilias Folan asks Intention: Light
you to observe your thoughts and cultivate gratitude and a sense of wonder Reflection: Imagine a white-golden
throughout the practice. And if a posture’s uncomfortable, adjust it to honor shimmering light washing over you,
your body. “Don’t omit—adapt,” she says, until you can softly smile while filling every space of your being.
in a pose.
your sides; relaxes your jaw muscles
Sequence by Lilias Folan; model: Kate Vogt
1. Tadasana (Mountain Pose) In a sense, you 2. Parsva Tadasana (Sidebending Moun- 3. Five-Pointed Star From Tadasana, bring
are coming home each time you do this pose. tain Pose) Inhale and raise your hands to the your feet 3 to 3½ feet apart. Inhale and lift both
Feel a sense of relief, contentment, and smiling ceiling. As you exhale, slide your hips and rib arms out to your sides and parallel to the floor.
heart energy as you ground your feet, lengthen cage left as you lean your torso to the right As you exhale, check your alignment. Keep
your spine, lower your shoulders, soften your to form a standing sidebend. Root both feet your spine long and your tailbone down. Let
PHOTOS: RORY EARNSHAW; MODEL: KATE VOGT; STYLIST: SHARON MALONEY/FORD ARTISTS, SF
eyes, and lift the corners of your lips. Bring your into the floor. Relax your shoulders and enjoy your head float above your shoulders. When
palms together at your heart and focus inward. the stretch for three breaths. Return to center. you exhale, extend the energy out through the
Ask yourself, “What am I grateful for?” Let sweet Repeat on the other side. Do each side three five points—feet, hands, and top of the head—
memories and thoughts come to you. As you times, then return to Tadasana. for three full breaths.
inhale, feel a warm, healing energy fill your
chest. As you exhale, say to yourself, “Finally,
I return home to my heart.” Enjoy for five breaths.
As you work your physical body in this sequence, become aware

of your witness self, that ever-present friend. “You feel more
and think less,” Folan says. “And you eventually come to a still,
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quiet place that’s quite joyful.”
FEEL HAPPY AND CONFIDENT
4. Anjaneyasana, variation (Hug a Tree 5. Utthita Trikonasana (Extended Trian- 6. Parivrtta Trikonasana (Revolved Trian-
Lunge) From Five-Pointed Star, turn your gle Pose) Turn your feet to the right again, gle Pose) Take this challenging pose slowly
left foot in and right foot out. Bend your right fold over your right leg, and place your right and in pieces. Come back to Extended Triangle
knee 90 degrees, turn your torso to the right, hand on your shin, on a block, or on the floor. on the right side. Place a block near the inner
and fold forward over your right thigh. Place Slowly straighten your right leg. As you inhale, edge of your right foot, then bring your left
your left hand on the floor, close to your foot, slowly raise your left arm up to the ceiling. Gaze hand to the block. Gaze at your left hand. Rest
for balance. Wrap your right arm around your forward and don’t strain your neck. Extend the your right arm on your lower back. Breathing
right thigh and “hug” your thigh. Start gentle sides of your torso parallel to the floor. Remem- smoothly, open your chest and gently coax
resistance by pulling your chest away from ber to breathe. Stay for five breaths. Repeat on your belly to revolve right. Keep your inner
your thigh, yet keep contact and hold for six the left side. thighs moving toward each other. Then, sweep
breaths. Relax and breathe. As you exhale, your right arm to the ceiling. Hold the pose for
turn your feet the other way. Bend and fold two or three breaths. Repeat on the other side.
over your left knee for six breaths. Remove the block as you progress or move it
to the outer edge of your front foot for more
challenge. Return to Five-Pointed Star.
7. Ardha Chandrasana (Half Moon Pose) 8. Utkata Konasana (Victory Goddess) 9. Gomukhasana, variation (Smiling Cow-
From Five-Pointed Star, turn your right foot This joyful pose will remind you not to take Face Pose) Sit comfortably cross-legged, or
out, left heel in. Bend your right knee and lean yourself too seriously. From Five-Pointed Star, cross the right knee and stack it over the left
over your right thigh. Place a block on the floor turn both your feet out. Bend your knees into with the feet open to the sides. Stay here to
about a foot in front of your right pinkie toe. a comfortable squat. Then, bend your elbows, stretch the right hip for 10 breaths, then switch
Lean onto the block with your right hand and inhale, and stretch your palms open so your sides for another 10 breaths. Relax in Savasana
lightly rest your left hand on your lower back. thumbs touch your shoulders. Release jaw, for several minutes and bask in joy.
Inhale and lift your left leg up parallel to the face, and neck tension: Open your mouth, lift
floor, with your foot flexed. Gaze downward. your eyebrows, stretch out your tongue, and
Slowly straighten your standing leg and stack waggle it, as you exhale forcefully with a sound
your hips. Steady yourself before you rotate for 10 seconds. Release, stand tall, and observe
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your chest open and raise your left arm. Hold your body and mind.
for two or three breaths. Come out of the pose
as beautifully as you went into it. Return to Five-
Pointed Star. Repeat on the other side.
65
Take Care of You, Too Level: Beginner–intermediate
Helping others is both energizing and exhausting. This Good for: Recharging your batteries
balancing, restorative practice gives you permission to show Props needed: One blanket,
one block
compassion to yourself, so you can continue to help others.
Intention: Compassion
AS YOU PRACTICE Remain focused on staying grounded through the sitting Reflection: Everyone experiences
bones. Lengthen the spine when you inhale and visualize more space suffering. That knowledge is the basis of
between each vertebra. To gauge how long you’re in each pose, remember compassion, and the seed of kindness.
that 8 to 10 long inhales and exhales equal about one minute. Additional benefits: Opens up the
shoulders and hips; lengthens the spine
Sequence and modeling by Chelsea Jackson Roberts
1. Seated Cat-Cow Pose Come to Sukhasana 2. Seated Half Moon Pose Open your eyes 3. Seated Spinal Twist Bring your hands to
(Easy Pose), close your eyes, and ground and place your right fingertips beside your right Anjali Mudra at the center of your chest. On an
through your sitting bones. Place your hands hip. Walk the fingers out, pressing the right inhalation, extend both arms up. On an exha-
on your knees. Deeply inhale to lean forward, shoulder blade into your back by externally lation, place your left hand on your right knee
rolling your shoulders back and bringing your rotating the shoulder. Inhale to extend your and your right hand on the ground behind you.
heart forward. Then exhale to softly press your left arm up and exhale to reach it to the right, Inhale to imagine your breath traveling up
chin into your throat and roll your spine into rotating your left shoulder back and expanding your spine and extending through the crown
gentle flexion, engaging your abdominal mus- your left rib cage. Inhale, and shift your gaze of your head. Exhale to press your navel
PHOTOS: JEFF NELSON; MODEL: CHELSEA JACKSON ROBERTS; STYLIST: EMILY CHOI; HAIR/MAKEUP: DANICA JARDIEN
cles. Drink in through an open heart on the skyward; exhale, rotate your head, and gaze at toward your spine, externally rotate your right
inhalation, and pour out by engaging muscular the ground. Exhale to release and switch sides, shoulder, and lift through the heart. Inhale back
energy as you exhale. including the cross of your legs. to center. Repeat Poses 2 and 3 on other side.
4. Seated Forward Fold with Mudra From 5. Cat-Cow Pose Come to all fours, placing 6. Adho Mukha Svanasana (Downward-
Anjali Mudra, inhale to again extend both arms your wrists beneath your shoulders and your Facing Dog Pose) From Tabletop, curl your
skyward. Exhale to reach both arms behind knees directly below your hips. Curl your toes toes under and press through all four corners of
your lower back. Interlace your fingers. Gen- under and spread your fingers wide, with the both palms to lift your hips, coming into Down
tly press your shoulder blades into your back. index and middle fingers pointing forward. Dog. Press through your heels, internally rotate
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Drinking in the breath, lift the chest upward. Inhale deeply to lift the heart and hips. Exhale your thighs, and press your heart toward your
As you pour the breath out, bow forward and to round the spine, engaging your abdominal legs. Practice expanding your chest with every
stretch your arms toward your head, releasing muscles and curling your chin to your throat. inhalation, drinking in, and with every exhala-
your forehead to the ground. Stay for 16 to 20 breaths or two minutes. tion, pouring out as the body stretches.
7. Tri Pada Adho Mukha Svanasana 8. Anjaneyasana (Low Lunge) Step your 9. Pigeon Pose Come to Down Dog, then
(Three-Legged Downward-Facing Dog right foot forward between your hands, bring your right foot forward, resting the shin
Pose) From Down Dog, inhale to extend your stacking your right knee over your right ankle. as close to perpendicular to the front of your
right leg back, keeping the quadriceps engaged Engage your inner thighs, curl the left toes mat as possible. Activate your right toes and
and pressing through the heel of your right under, press into the big-toe mound of your square both hips and shoulders as you lift onto
foot. Ground through your left foot, pressing left foot, and lift onto your fingertips. As you fingertips. Inhale to roll your shoulders back as
into the big-toe mound. Allow the shoulders inhale and drink in, roll your shoulders back you puff your chest. Exhale to surrender and
and hips to remain level, without opening the and open your heart. As you exhale and pour fold as your heart pours out toward the earth.
body to the right. out, surrender deeply into the hip stretch.
10. Tri Pada Adho Mukha Svanasana 11. Wild Thing Open your hips, stacking the 12. Virabhadrasana II (Warrior Pose II)
(Three-Legged Downward-Facing Dog right hip over the left. Bend your right knee and Pivot your back heel and plant your left foot
Pose) Come back to Down Dog and inhale to eventually place the ball of your right foot on at a 30-degree angle. Inhale to lift your torso
extend your right leg back, keeping the quadri- the ground behind you, turning your hips and and cartwheel your arms open, bringing them
ceps engaged and pressing through the heel of chest toward the ceiling. Keep pressing through parallel to the ground. Rotate your shoulders,
your right foot. Ground through your left foot, all four corners of the left palm and extend the extending through your fingertips. Breathe
pressing into the left big-toe mound. Allow the right arm alongside your right ear. Inhale back as you expand through your rib cage. Exhale
shoulders and hips to remain level, without to Three-Legged Down Dog, and exhale to as you bring your right thigh parallel to the
opening the body to the right. Down Dog. ground. Repeat Poses 7 to 12 on the other side.
13. Balasana (Child’s Pose) Exhale to Table- 14. Setu Bandha Sarvangasana (Bridge 15. Savasana (Corpse Pose) Lie comfort-
top; open your knees the width of your mat. Pose) Lower to your back. Bend your knees, ably on your mat, turning the palms open.
Bring your big toes together and slowly exhale, placing your feet under them. Press into your Press the back of your head into the ground
reaching your hips toward your heels and feet and inhale to lift the hips and open the as you deeply inhale and focus on drinking in
ankles as you fold forward and extend your heart. Interlace your fingers, pressing your breath. On an exhalation, close your eyes and
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arms alongside your hips. As you inhale, allow hands down. Inhale, expanding through the place your intention on pouring out, or offering
your rib cage to expand. As you exhale, soften ribs; exhale. If your knees splay, squeeze a unconditional love. If you prefer, use a folded
through the heart and ground through the block between your thighs. Exhale, release blanket under your torso and head.
hips. After a minute, inhale to a seated pose. your hands, and lower down.
67
Find Your Bliss Level: Beginner–intermediate
Often, we think of ourselves as having just a front and Good for: Adjusting your mood
back—but our sides play an important role, too. This Props needed: One block
sidebending practice will leave you content, if not elated. Intention: Bliss
Reflection: The sensations that
AS YOU PRACTICE Root through your legs to better align muscles through- remain after your practice are the real yoga.
out your body and access your core, which connects and supports other “Master your breath, let the self be in bliss,
musculature. In each pose, extend your front body and use your breath contemplate on the sublime within you,”
to expand the side ribs (the way helium expands a balloon), sensing the said Tirumalai Krishnamacharya, father of
effect on your diaphragm, internal organs, ribs, and connective tissues. modern yoga.
Additional benefits: Activates your
core; opens your chest; brings a feeling of
spaciousness
Sequence by Tias Little; model: Matt Champoux
PHOTOS: RICK CUMMINGS; MODEL: MATT CHAMPOUX; STYLIST: EMILY CHOI; HAIR/MAKEUP: SALLY WALKER MINA WITH ALCHEMY; BLOCK: MANDUKA
1. Preparatory Sidebend Interlock your fin- 2. Supta Garudasana (Reclining Eagle 3. Balasana (Child’s Pose), variation Come
gers behind your head. Slide your left elbow Pose), variation Cross your left knee over to your knees, set them hip-width apart, and
toward the wall behind you as you pivot your your right leg then lower both knees left as you lengthen forward. Sweep your trunk over your
right elbow toward your hip. Keep your elbows inhale, letting gravity provide traction. Looking right knee, shifting your belly right. Remain
on the floor, and push out through your left right, return upright on an exhale. Repeat six stable in your pelvis to get a deeper side-body
heel. Alternate right and left six times, breath- times; after doing three, rotate your head right. stretch. Hold for two minutes; switch sides.
ing deeply. Switch sides.
4. Sukhasana (Easy Pose), variation 5. Adho Mukha Svanasana (Downward- 6. Parsva Tadasana (Sidebending Moun-
Slowly sit up, cross your legs, and place your Facing Dog Pose) Come up, and step back tain Pose) Step forward and stand up.
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feet under your knees. Fold forward, and into Down Dog. Set your feet as wide as your Squeeze a block between your inner thighs,
lengthen over your right knee. Aim your breath mat. Lengthen your spine forward, while draw- and with your arms raised, catch your left wrist
along the left flank and buttock. Hold for two ing back your legs. Stretch your torso’s two and sidebend right. Hold for one minute;
minutes, then switch sides. sides congruently. Hold for two minutes. switch sides.
7. Parighasana (Gate Pose) Kneel on the 8. Utthita Trikonasana (Extended Trian- 9. Utthita Parsvakonasana (Extended Side
floor. Stack your left hip over your left knee, gle Pose) Spread your feet three to four feet Angle Pose) Set your feet four to six inches
extending your right leg to the side. Reach your apart, then turn your right foot out and your left wider than Triangle. Place a block inside your
left arm up and to the right, spinning your ribs foot in. Rock your pelvis toward your back leg, right foot, sidebend to your right, and rest your
upward and stretching and elongating your and draw the left side of your waist away from hand on the block. Spiral your trunk toward the
waist. Hold for one minute; switch sides. the pelvis. Extend your arms as pictured. Hold sky. Hold for one minute; switch sides.
for one minute; switch sides.
10. Prasarita Padottanasana (Wide-Legged 11. Janu Sirsasana (Head-of-the-Knee Pose) 12. Parsva Upavistha Konasana (Sidebend-
Forward Bend), variation Angle your feet Sit down and draw your left heel to your groin. ing Wide-Angle Seated Forward Bend)
inward; fold forward. Center yourself, then Push your right heel forward. Clasp your right Sit up and spread your legs, pressing both
swing to your right and hold your right ankle; foot with your left hand and draw your right thighbones down. Sidebend, and latch your
pull to sidebend your left trunk. Hold for two ribs back, left ribs forward. Feel the twist deep right hand to the inside of your right foot;
minutes; switch sides. inside. Hold for two minutes; switch sides. extend your left arm. Revolve your trunk
skyward. Hold for one minute; switch sides.
13. Parivrtta Janu Sirsasana (Revolved 14. Parivrtta Paschimottanasana (Revolved 15. Setu Bandha Sarvangasana (Bridge
Head-of-the-Knee Pose) Draw your left foot Seated Forward Bend) With legs straight in Pose) Raise your hips and prop up your
to your inner thigh, and press your right thigh front of you, push out through both heels, and sacrum with a block. Keep your thighs and
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down. Sidebend as in the previous pose. Raise press your thighbones down. Latch your right inner feet parallel; lengthen the tailbone. Set
your navel, spiral your trunk, and expand and elbow outside your left shin, grab your feet, your arms to the side, palms up. Elongate your
broaden your abdomen. Hold for one minute; twist, and elongate your left side. Hold for one torso and relax your internal organs. Hold for
switch sides. minute; switch sides. three to five minutes. To close, rest in Savasana.
69
Let Go of Stress Level: Intermediate
With this sequence, you’ll redirect any tense energy as you Good for: Finding inner calm
relax the neck, shoulders, and hips. Props needed: Optional blanket
for seated poses
AS YOU PRACTICE Set an intention at the beginning of your practice— Intention: Love
something you want to create for yourself or something you want to let go of. Reflection: Learn to love what life
Keep your awareness on your breath, taking long, smooth, even inhalations brings. “Love is the strongest medicine,”
and exhalations. When your practice gets challenging, think kind and loving said Neem Karoli Baba, Hindu mystic.
thoughts about yourself to stay calm.
Additional benefits: Relaxes
neck tension; opens shoulders;
strengthens quads
Sequence and modeling by Bibi McGill
1. Padmasana (Lotus Pose) Sit in Lotus or 2. Spinal Warm-Up Interlace your fingers 3. Neck Stretches Sit tall, keeping your eyes
another comfortable position with your eyes above your head, pointing the index fingers closed, and release your right ear toward your
closed. Root through your sitting bones and upward. Inhale and lengthen the spine. Exhale right shoulder. Ground down through your left
lengthen your spine. Place your left hand on and round the back, pressing your palms away palm. If it does not cause strain, gently bring
your heart, to calm your nerves and send heal- from you as you bring your arms level with your right hand to the left side of your head for
ing energy to your endocrine system. Place your shoulders and your chin to your chest. a little more stretch. Slowly release to a neutral
your right hand about three inches below your Return to the beginning; repeat this warm-up position and repeat on the other side.
belly button, ring finger above the end of the five times.
vagus nerve, which starts in the brain and
helps control heart rate and breath.
PHOTOS: CHRIS HORNBECKER; MODEL: BIBI MCGILL; STYLIST: EMILY CHOI; HAIR/MAKEUP: KELLY PEACH
4. Gomukhasana (Cow Face Pose) Bend 5. Urdhva Hastasana (Upward Salute) 6. Ardha Chandrasana (Half Moon Pose),
both legs, stacking your right knee on top of Come to standing, balls of the feet together, variation Exhale and slide the left hand down
your left. Flex both feet and keep them close heels slightly separated. If you are tight in the the left leg. Press into the right foot and bring
to your hips, with your sit bones grounding hips, bring your feet hip-distance apart. Inhale the right arm up and over to the left. Breathe
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down. Clasp your hands at the center of your as you bring your palms to touch above your into the right side body. Keep the heart directed
back; if you can’t reach, use a strap or grab head. Lift the heart, draw the shoulders away toward the heavens. Inhale and come back to
your clothes. Keep the back of the neck and from your ears and the navel in toward your center with both arms up. Repeat on the other
spine long. Repeat on the other side. spine, and lengthen the tailbone. side, then come to Tadasana.
7. Uttanasana (Standing Forward Bend) 8. Utkatasana (Chair Pose) Stand with your 9. Parivrtta Utkatasana (Revolved Chair
Inhale into Urdhva Hastasana; exhale as you feet together, then inhale, drop the hips, and Pose) Inhale to lengthen the spine; exhale to
swan-dive forward with a long spine. Let the bend your knees. Bring the arms above your twist to the right, hooking the left elbow out-
head be heavy; bend the knees as needed. head. Squeeze the ankles, knees, and thighs side the right knee. Press palms together at the
For a deeper stretch, grab the ankles, forearms together. Lift the chest, bringing the backs heart center. To keep knees even, shift the left
behind calves. To come out, bend your knees of your shoulders against an imaginary wall hip back. Inhale back to center and repeat on
and roll up one vertebra at a time. behind you. Maintain an even breath. the left side.
10. Parivrtta Trikonasana (Revolved Trian- 11. Vasisthasana (Side Plank Pose) Come 12. Vrksasana (Tree Pose), with Lotus
gle Pose) From Tadasana, step your left foot into Plank Pose. Bring your left hand under- Mudra From standing, shift your weight into
back four feet, lining up your front and back neath your face and begin to shift your weight your left leg. Bring the right foot into the left hip
heels. Bring hands to hips, squared to the front into that hand, stacking your right side on top crease or left ankle, calf, or upper inner thigh,
of your mat. Inhale and raise your left arm by of your left side. Reach your right arm up, open- avoiding the knee. Stand tall, drawing the navel
your left ear. Reach forward, finding length in ing the chest. Bring the inner edges of your feet in toward your spine. Find a drishti, or gazing
your spine. Press into your feet; place your left together and lift the hips, keeping the spine point, in front of you. Set your hands in Lotus
hand to the inside or outside of your right foot. long. To modify, bend the right leg and place Mudra at the heart center, then bring above
Raise your right arm and gaze. Inhale to unwind the sole of the right foot on the ground in front your head. Switch sides.
and come up. Repeat on the other side. of you. Repeat on the other side.
13. Navasana (Boat Pose) Come to a seated 14. Paschimottanasana (Seated Forward 15. Padmasana (Lotus Pose) Come into full
position. Balance your weight on your sitting Bend) Extend your legs in front of you, with Lotus Pose with the left leg on top. Inhale as
bones and, with knees bent, bring your calves the feet touching. Flex the feet, pushing out you lengthen the spine and draw the shoulders
parallel to the floor or extend legs straight. through the heels. Inhale and bring the arms away from the ears.
Keep your heart open and the back of your above the head. Exhale and maintain the
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neck and spine long. Draw your shoulders back length in your spine as you slowly reach for
and extend both arms forward with your palms your knees, shins, ankles, or beyond the feet,
facing up. Point your toes or flex through the keeping the navel drawn in toward the spine.
heels, and breathe. With each inhalation, create length; with each
exhalation, fold deeper from the hip crease.
71
Have a Little Fun Level: Intermediate
Lighten your heart and build self-awareness and Good for: Discovering yourself
self-confidence with this backbending sequence. Props needed: One block
Intention: Innocence
AS YOU PRACTICE First, establish the basic form of your backbend: Widen the Reflection: Make your practice playful
inner thighs and pelvic bones as you root your tailbone down to keep your and childlike. See what it feels like to prac-
lower back spacious and prevent compression as you arch up and back. As you tice with no expectations.
move through the sequence, pause at the beginning of each pose to feel your
breath and to settle into the foundation of the pose. Hold each pose for five
Additional benefits: Extends the
front of the spine; opens the chest and
breaths, moving your breath into the back of your body.
hips; stimulates the thyroid
Sequence by Sianna Sherman; model: Dana Greenbaum Schachter
1. Adho Mukha Svanasana (Downward-Facing Dog Pose) After sev- 2. Eka Pada Adho Mukha Svanasana (One-Legged Downward-
eral rounds of Cat-Cow Pose, come onto all fours, with your wrist creases Facing Dog), variation On an inhalation, lift your left leg toward the sky.
parallel to the front of the mat. Claw the ground with your fingers so that Bend your left knee and turn your hips so your kneecap points to the left.
the muscles on the underside of the forearms tone and lift. Breathe into Stay here for five breaths. Then straighten your leg and rotate the thigh so
your back, feeling it broaden with every inhalation. On an exhalation, that the kneecap faces the ground. On an exhalation, lower the foot to the
PHOTOS: CHRIS ANDRE; MODEL: DANA GREENBAUM SCHACHTER; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS McDONALD
release your heart toward the ground, softening between your shoulder floor and do the other side before returning to Downward-Facing Dog.
blades without collapsing in your lower back or armpits. With strong arms
and a soft heart, lift your hips and straighten your legs for five breaths.
3. Parsvakonasana (Side Angle Pose) From Downward Dog, step or 4. Virabhadrasana I (Warrior Pose I), variation Return to your
hop forward into Uttanasana (Standing Forward Bend), and inhale as you wide stance. Turn your right foot out and your left foot in until your pelvis
come up to Tadasana (Mountain Pose). From there stand sideways on squares toward the front foot. On an exhalation, slide the left hand down
your mat in a wide stance with your feet parallel. Turn your right foot out your back leg as you curl your torso into a backbend. Rest your left hand
and your left foot in. Bend your right knee and place your right arm on on your hamstring or upper calf as you continue to bend back, extending
your thigh or bring the fingertips to the floor or a block outside your right the right arm alongside your ear. After five breaths, inhale and bring your
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foot. Press the top of your left thighbone back and scoop the right buttock torso upright. Exhale as you switch sides.
under, as you open your torso to the left. Extend your left arm alongside
your ear and stay for five breaths. On an inhalation come up to standing,
and then repeat on the other side.
5. Natarajasana (Lord of the Dance Pose), variation From your wide 6. Pigeon Pose Come into Downward-Facing Dog. Bring the right knee
stance, walk or jump your feet together to stand in Tadasana. Bend your left forward between your hands, rotate it out to the side, and place the outer
knee, bringing the heel in toward your left buttock. Take hold of the inside leg on the floor. Lower the left leg to the ground. Square your hips toward
of your foot with your left hand and raise your right arm up alongside your the front of your mat, and on an inhalation, isometrically draw the knees
ear. Square your hips toward the front of your mat, and on an exhalation, toward each other. You’ll feel your muscles engage. On an exhalation, fold
tip your torso slightly forward as you stretch the left leg back and up. Stay forward and rest your forehead on the floor. After five deep breaths, inhale
here for five breaths before releasing the left leg. Do both sides. to come up and move through Downward Dog to the other side.
7. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), 8. Dhanurasana (Bow Pose) Lie on your stomach. Bend both knees,
variation Come back to Pigeon Pose with the right leg forward. Bend the flex your feet, and hold on to your outer ankles. Keeping the thighbones
left knee, and take hold of the foot with your left hand, keeping the right parallel to each other, press the ankles back and root your tailbone toward
hand on the floor. If possible, spin your hand over the top of the foot so the floor. On a deep inhalation, lift your head, torso, and legs to come into
the fingers face forward. Lift the left side of your chest as you bend the left Dhanurasana for five breaths.
elbow to bring the foot in toward the outer left hip. If you can balance, rest
your right hand on your right thigh. Stay for five breaths. Step back into
Downward-Facing Dog before doing the second side.
9. Eka Hasta Ustrasana (One-Handed Camel Pose) Kneel with your

hands on your hips and lift through your chest. On an exhalation, curl into
your upper back as you simultaneously lift your right arm alongside your
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ear and take your left hand to your left heel. Reach back as far as you com-
fortably can. Stay for five breaths. On an inhalation, bring your torso back
to upright. Sit on your heels, then repeat this side before moving on to the
second side. End with Savasana.
73
Find Calm Amid Challenge Level: Intermediate
No doubt about it: Shoulderstand is intimidating.This Good for: Gaining a new perspective
sequence will help you master the pose, which will help Props needed: Two blankets, one
block, one strap, one chair, one additional
soothe an agitated mind and energize a tired one.
sticky mat
AS YOU PRACTICE The reason so many of us find Supported Shoulderstand

Intention: Embodiment
uncomfortable is that we aren’t actually doing a Shoulderstand—we’re doing Reflection: Explore resistance with
a “backstand.” By taking your shoulders through internal and external rotation, love and gentleness. “Move your joints
extension, and flexion in the sequence, you’ll expand the front of the chest and every day. You have to find your own
loosen up the shoulders, creating the opening in the armpits that’s needed to tricks. Bury your mind deep in your heart,
stand on the top of the shoulders. “When you can get up onto the shoulders,” and watch the body move by itself,” says
yoga master Dharma Mittra.
teacher Richard Rosen says, “the pose is almost effortless.”
Additional benefits: Opens and
strengthens the shoulders; relieves mild
depression; alleviates insomnia; stimulates
Sequence by Richard Rosen; model: Vickie Russell Bell the thyroid gland
PHOTOS: MICHAEL WINOKUR; MODEL: VICKIE RUSSELL BELL; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED;
1. Supported Chest Opener Begin to open 2. Dolphin Pose To initiate the external rota- 3. Virasana (Hero Pose) with
the armpits as you lie over a block placed hori- tion of your upper arms, come into Dolphin Gomukhasana (Cow Face Pose) Sit down
zontally on the mat at its lowest height and Pose. Roll onto your knees and take your fore- with your knees together and your feet outside
directly below your shoulder blades. Bend your arms to the floor. Hold a block between your your hips. If your sitting bones do not release
knees, feet flat on the floor, and support your palms, thumbs pointing up. Lift your knees to the floor, place a block horizontally beneath
head on a thickly folded blanket. Reach your off the floor, keeping them slightly bent. With both sitting bones. Enjoy the increased range
arms up and gently rock side to side, widen- your shoulders directly above the elbows, of motion you find as you stretch your left arm
ing the shoulder blades. Hold each elbow and press your inner wrists firmly down, and then out to the side, palm facing back; take your
reach your arms overhead, keeping your lower lift and widen the chest and shoulders, sending arm behind you, forearm parallel to your waist.
front ribs dropped down as you straighten your your chest back toward your thighs. Press your Slide the forearm up your back; reach up and
legs. Stay two to three minutes. thighs back, straighten your knees, and exter- over with your right hand and hook your fin-
nally rotate your arms by lifting your inner arms gers, or use a strap if you can’t reach. Hold
up and around toward your outer arms. Stay for one minute; release and switch sides.
BLOCK: BAREFOOT YOGA CO.; BLANKETS: HUGGER MUGGER; MAT: GAIAM

for one minute and then release your knees
to the floor.
As your chest expands and your breath flow increases

in this sequence, you’ll lift up with buoyancy and ease, able to
more fully enjoy the sweet shift of perspective that comes
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from going upside down.
4. Garudasana (Eagle Pose) arms Still in 5. Purvottanasana (Upward Plank Pose), 6. Shoulder Stretch, with chair Sit on the
Virasana, stretch your arms out in front of you, variation Sit on the front edge of a folding chair, hands wrapped around the back edge of
palms down. Move your shoulder blades apart chair. Wrap your hands around the back edge the seat, as above. Slide your buttocks forward
from each other. Place the right elbow on top of the seat, thumbs pointing out to the sides, and slowly drop down to a cross-legged posi-
of the left, bend the elbows, pass the right and straighten your arms. Lift your buttocks tion on the floor. Sit up on a block if the stretch
hand in front of the left, and press the palms and step your feet forward, taking the torso and in your shoulders is too intense. Lift the front
together. Lift the elbows slightly. Hold for one thighs into one diagonal line. Keeping the chin of your torso and externally rotate the upper
minute; then repeat on the second side. slightly tucked, widen your shoulder blades arms. Hold for one minute; lean forward to
across your back and feel expansion through release your arms.
the chest. Hold for one minute.
7. Salamba Setu Bandha Sarvangasana 8. Salamba Sarvangasana (Supported 9. Matsyasana (Fish Pose) Feel the ultimate
(Supported Bridge Pose) Use this supported Shoulderstand) Stack at least three blankets freedom in your shoulders, neck, and chest
variation of Bridge Pose to continue opening with a folded sticky mat on top. Lie down, rest- in this counterpose to Shoulderstand. Lie on
your chest. Lie on your back with your knees ing your head on the floor, and your elbows your back, knees bent; slide your hands, palms
bent. Place your arms out to the sides, 12 to and upper arms on the sticky mat. Lift your down, below your buttocks. Press the forearms
18 inches from your torso, palms up. Lift your legs up and over into Halasana (Plow Pose). into the floor, lift your head and chest, and
lower torso off the floor, and rest your sacrum Externally rotate the upper arms by lifting your release the crown of your head onto the floor
and tailbone on a block. Start with the block at inner arms up and around toward your outer or, if it doesn’t reach, onto a folded blanket.
the lowest height, adjusting it to a higher posi- arms, and shift the tops of your shoulders To go deeper, straighten your legs one at a
tion if your lower back is free from compres- toward your sacrum. Take your hands to your time. Stay for 30 to 60 seconds; lift your head
sion. Stay for two to three minutes. back, working them closer to your shoulders. and chest, and release. To close, lie in Savasana
Lift your torso and feet up, and press the tops for a minimum of five minutes.
of the shoulders and the outer elbows down.
Hold for two to three minutes; release into
Halasana, and then to lying down. Gradually
increase your hold to five minutes over several
weeks of regular practice.
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75
Feel Unstoppable Level: Beginner
This energizing Kundalini sequence will help you Good for: Animating yourself
get in touch with your body for maximum health. Props needed: None
Intention: Satya (truthfulness)
AS YOU PRACTICE Don’t eat for at least two hours before you practice this Reflection: Move from your heart,
sequence, and warm yourself up with a few stretches. Then as you do the with honesty. Truthfulness keeps your
poses, chant Ong namo guru dev namo. That translates to “I open myself practice real and undistorted.
to the Divine Creativity of the Universe. To the Subtle Transparent Teacher
within and without, I bow.” Chanting this mantra is like tuning the radio
Additional benefits: Mobilizes the
spine; tones the leg muscles; stretches
to a certain wavelength, turning on the channel to Infinity. It extends
the jaw and throat
your mind from the daily earthly life to timelessness.
Sequence by Yogi Bhajan; model: Suze Q
1. Reclined Twist, variation Lying on your back, bend your right knee 2. Single-Leg Lift Still lying on your back, lift your left leg to 90 degrees
and bring it across your body to the left side. Raise your right arm alongside and lower it while lifting your right leg to 90 degrees. Continue alternate leg
your ear. Your shoulders remain on the floor. Stretch to the left side and lifts for 1½ minutes.
then to the right, 21 times on each side.
PHOTOS: MARTY SCONDUTO; MODEL: SUZE Q; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS McDONALD
3. Single-Leg Lift, with Arm Still lying on your back, lift your arms and 4. Quad Stretch Lying on your stomach, reach back and grab your right
legs up to 90 degrees and then lower them and raise them again rapidly ankle and pull the leg down to touch your right buttock. Then release the
for two minutes. right ankle and grab the left ankle and stretch it down to touch the left
buttock. Continue, moving quickly and alternating legs for one minute.
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5. Dhanurasana (Bow Pose) Still lying on your stomach, grab both 6. Matsyasana (Fish Pose), variation Roll quickly onto your back and
ankles and come up into Bow Pose. Roll on your stomach back and forth begin flopping your body all around and up and down for two minutes.
like a hobbyhorse, extend your tongue out of your mouth, and do the
breath of fire for 1½ minutes. (To do breath of fire, pump the breath in and
out through your nose. Your navel center will move in as you exhale and
out as you inhale. Start slowly, and gradually increase to 60 breaths per
minute. Keep your face and shoulders relaxed.)
7. Bhujangasana (Cobra Pose) Come into Cobra Pose and begin moving 8. Apanasana (Knees-to-Chest Pose), variation Lying on your back,
up and down from Cobra Pose to lying on the floor and back up into Cobra bend your knees and hug them to your chest. Put your nose between your
Pose. Stick your tongue all the way out and breathe through your mouth. knees and rock forward and back on your spine for two minutes.
Do 54 Cobra lifts.
9. Scissors Crisscross Lie back and, with your legs six inches off the 10. Setu Bandha Sarvangasana (Half Wheel Pose) Lying on your
ground, crisscross your arms and legs back and forth for two minutes. back, come into Half Wheel Pose by grabbing your ankles and arching your
spine, resting your shoulders and head on the floor. Hold for 6½ minutes.
Listen to relaxing, meditative music. Then turn on your belly and relax for
eight minutes.
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77
Set a Goal—and Meet It Level: Intermediate
To master the Pickup-Jumpback, you need upper-body, Good for: Boosting your self-worth
hip-flexor, and core strength—but also bravery and Props needed: Two blocks
a firm belief in yourself. Intention: Courage
Reflection: Say silently to yourself,
AS YOU PRACTICE You need patience and persistence for this sequence, Alexan- “I have inner strength, determination,
dria Crow says, so it’s important to move slowly. “You have to move at half the and endurance.”
pace that you want to. You also have to resist the urge to let go of muscle con-
Additional benefits: Develops
trol and crash onto the floor. When you control the very last second of every strong triceps and shoulders, as well
one of these poses, you start to dive into the unique strength it takes to do the as a rock-solid core
pickup-jumpback.” Once you get a taste of this yoga move, you’ll feel stronger
and lighter in all of your arm balances.
Sequence and modeling by Alexandria Crow
PHOTOS: JASPER JOHAL; MODEL: ALEXANDRIA CROW; STYLIST: JOSEPHINE SALVADOR; HAIR/MAKEUP: MANDY PEREZ/FACE ATELIER; BLOCKS: HUGGER MUGGER
1. Plank Pose Come to Plank Pose, shoulders directly over wrists. Press 2. Knee-to-Nose in Plank Inhale and shift back to Plank Pose. On your
your hands firmly down into the mat and hug your outer arms in toward next inhale, pick your left foot up off the mat. Exhale, and round your spine
each other. Press the part of your spine between your shoulder blades as you draw your knee in toward your chest. Keep your hips low and in
slightly up toward the ceiling. At the same time, pull your breastbone for- line with the rest of your body. Round your upper spine toward the ceil-
ward to keep your collarbones wide. Bring your navel in toward your spine ing as much as possible. Bring your left thigh close to your chest and your
so that your lower back is supported. Stay here for 10 breaths. Exhale and left heel close to your sitting bone. Repeat on the other side and then press
press back to Adho Mukha Svanasana (Downward-Facing Dog Pose). back to Down Dog.
3. Chaturanga Dandasana (Four-Limbed Staff Pose), pushup varia- 4. Paripurna Navasana (Full Boat Pose) Hop to a seated position.
tion Inhale to Plank Pose. Keep your collarbones and shoulder blades Bend your knees, and place your feet on the floor. Sit up tall on your sitting
wide. Press your hands down as you hug your outer arms in. Draw your bones and lift your chest. Grab the backs of your thighs and shift the weight
navel toward your spine to support your lower back. Keeping your body back just enough that your feet lift off the floor. Then straighten your legs,
in a straight line, exhale and bend your elbows 90 degrees. Gaze slightly spread your toes wide, and reach your arms forward. Stay for five breaths
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forward, keeping your neck long. Inhale, and press back to Plank; then and repeat five times, resting in a seated position between repetitions.
exhale as you press back to Down Dog. Repeat five to eight times, ending
in Downward-Facing Dog Pose.
5. Ardha Navasana (Half Boat Pose) Inhale and return to Navasana. As 6. Lolasana (Pendant Pose) Lower onto your shins with your knees
you exhale, lower your legs and chest toward the floor to Ardha Navasana. touching. Place a block alongside each leg, halfway between your knees
Keep your shoulders up off the floor, your belly engaged, knees straight. and toes. Press your palms firmly into the blocks and straighten your
Reach through your toes. Inhale, and, leading with your chest, come back elbows. Round your back, pull your navel toward your spine, and bring
up to Navasana. Repeat this sequence five times. Then turn over and step your thighs up to your chest. Keep your hips low, knees together and
back to Downward-Facing Dog. tops of your feet on the floor. Pick up your right foot and bring your right
heel as close to your sitting bone as possible. Hold for five breaths and
switch legs. Repeat the pose once, trying to pick up both feet, even if
for a moment. Remove the blocks and press back to Downward Dog.
7. Dandasana (Staff Pose), variation Hop to a seated position and 8. Utpluthih, variation Sit in Dandasana with blocks next to your hips.
come into Dandasana. Place your hands slightly in front of your hips, fin- Cross your shinbones and pull your thighs toward your chest. Press your
gers spread wide, palms pressing down firmly, and elbows straight. Press hands down into the blocks, straighten your elbows, and lift your hips and
your hands down so much that your sitting bones lift off the mat. Round feet off the floor. Take five breaths and then rest. Repeat two more times.
your back slightly, pressing your hands down even more, and pull your
navel back toward your spine. With your legs straight, pick up your right
foot for three breaths. Set it down and repeat on the left side. Repeat again,
this time trying to lift both feet off the mat simultaneously.
9. Pickup-Jumpback, on blocks Set yourself up again with shins crossed,

thighs glued to your chest, heels pulled to your sitting bones. Press your
palms into the blocks and lift your hips and feet off the floor, rounding your
spine. Once airborne, stay in this compact shape—it’s the key to the pose.
Begin bending your elbows as you did in Chaturanga; once your feet have
cleared the ground and your elbows are bent to 90 degrees, broaden your
chest and trust yourself. In a quick but controlled motion, straighten your legs
and shoot them back, hip-distance apart, landing in Chaturanga. Inhale to
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Upward-Facing Dog; exhale and press back to Downward Dog.

To Finish From Down Dog, come to Sukhasana (Easy Pose). Reconnect with
your natural, unmodified breath. Then recline into Savasana for five minutes.
79
Cultivate Poise and Grace Level: Intermediate
These balancing poses leave you feeling centered, calm, Good for: Helping you find your own
true north
and ready to conquer the world.
Props needed: None
AS YOU PRACTICE Rather than bearing your weight in your wrists, think Intention: Focus
of lifting out of the wrists and drawing energy up through the arch of the Reflection: You are training your mind
hand. When you stretch the hamstrings, draw the thighbones up and in “one-pointed attention,” with the sur-
into the hip joints to isolate the stretch in the belly of the muscles. prising result of happiness. “Yoga aims for
complete awareness in everything you do,”
said B.K.S. Iyengar, founder of the Iyengar
Yoga style.
Sequence by Ame Wren; model: Stacie Overby
Additional benefits: Releases ten-
sion in the wrists and forearms; strength-
ens your core; stretches your hamstrings
1. Cat-Cow Pose, variation Come onto all 2. Adho Mukha Svanasana (Downward- 3. Uttanasana (Standing Forward Bend),
fours with fingers pointing backward. Inhale, Facing Dog Pose) Turn your hands so that variation Step the feet together and roll for-
PHOTOS: MICHAEL WINOKUR; MODEL: STACIE OVERBY; STYLIST: LISA MOIR/ARTIST UNTIED; HAIR/MAKEUP: TAMARA BROWN/ARTIST UNTIED
lift your gaze and sitting bones to the ceiling. your fingers point forward. Tuck the toes. ward. Soften your knees to relax the ham-
Exhale and round your spine, bringing your Inhale, and lift your sitting bones up and back. strings; rest your chest on your thighs.
gaze to the navel. Repeat five times. Exhale, and lengthen the sides of your torso.
4. Malasana (Garland Pose), Wide Yogi 5. Plank Pose Bend your knees, place your 6. Vasisthasana (Side Plank Pose), varia-
Squat Twist variation Step feet forward out- palms flat, and step back into Plank Pose. Lift tion Pivot to the outer edge of the right foot.
side your hands. Lower your hips. Press your the sides of the waist to engage your core. Step the left foot in front of the right knee. Press
right upper arm into the inside of your right Lengthen through the spine, reaching the through the right hand and left foot to lift the
leg. Walk the right fingertips past the right toes. crown of the head forward and extending your hips; extend the left arm. Return to Plank and
Reach the left hand up. Return to center and do heels back. do the other side.
the other side.
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7. Adho Mukha Svanasana (Downward- 8. Alasana (High Lunge) Step your right foot 9. Parsvottanasana (Intense Side Stretch)
Facing Dog Pose) Bring the left arm down, forward. Inhaling, lift your torso up and reach Release your hands to the floor. Step the left
palm flat, and step both feet back into Down- your arms overhead. Firm the lower belly and foot halfway forward and pivot the left heel
ward Dog. Lift your sitting bones. Press thumbs reach your tailbone to the floor. Bend your down. Straighten your right leg and fold for-
and index fingers down. Roll the outer arms right knee to 90 degrees. Reach through the ward. Bring your palms to the floor, fingers
toward ears. back leg. pointing back. Repeat steps 8 and 9 on the
other side.
10. Uttanasana (Standing Forward Bend) 11. Utthita Hasta Padangusthasana 12. Plank Pose Inhale and lift up onto your fin-
Step your feet together and continue folding (Extended Hand-to-Big-Toe Pose) Hug gertips as you reach the heart toward the front
forward. Spread your weight between the heel, your right knee to your chest and rotate it to of your mat. Exhale and place your palms next
ball, and sides of feet. Release the crown of the right. Clasp the right big toe with your to your feet. Step back into Plank.
your head toward the floor. After five breaths, right hand and extend the leg. Gaze to the left.
roll up to standing. Return to center, release your leg, and do the
other side.
13. Vasisthasana (Side Plank Pose) Pivot 14. Salabhasana (Locust Pose) Return to 15. Balasana (Child’s Pose) Roll down out
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onto your outer right foot. Draw your left knee Plank and lie on your belly. Interlace your fin- of Salabhasana. Press up to all fours. Draw
in and clasp your left big toe; lift and extend gers behind your back. Inhale, drawing your knees together and sink hips back. Lower
your left leg. (If the full pose is inaccessible, navel in. Exhale, and engage your hamstrings your forehead to the mat and rest arms at
repeat Pose 6.) Return to Plank; do other side. to lift legs. Lift your upper chest. sides, palms-up to release wrists.
81
Grow Your Power Level: Intermediate
With this sequence, the goal is to repeat poses and hold Good for: Cultivating discipline and
building endurance
them for long periods to help build your inner resolve.
Props needed: Two optional blocks
AS YOU PRACTICE Some poses might be difficult to hold, but you can Intention: Offering
repeat them to build tenacity. Aim to hold these poses, especially the three Reflection: Give your practice to your
Warrior Poses, for 20 seconds or as long as you can. Over time, increase highest good. “I don’t stretch my body as
your hold times to build endurance. When you want to come out of a pose, an object. I do yoga from the Self towards
see if you can stay with the discomfort a few more seconds. There are the body, not the other way around,” said
psychological benefits to challenging yourself to do something you’ve B.K.S. Iyengar, yoga teacher and founder of
never done before. the Iyengar Yoga style.
the legs; lengthens the front spine
Sequence by Patricia Walden; model: David Sirgany
PHOTOS: CHRIS ANDRE; MODEL: DAVID SIRGANY; STYLIST: MAI-LEI PECORARI/ARTISTS’ SERVICES; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED
1. Urdhva Hastasana in Tadasana (Upward 2. Adho Mukha Svanasana (Downward- 3. Utkatasana (Chair Pose) Walk your feet
Salute in Mountain Pose) Standing in Facing Dog Pose) On an exhalation, bend for- toward your hands and bend your legs so
Tadasana, raise your arms in front of you ward, placing your hands on the ground a little that your thighs are parallel to the floor. Sweep
so they are parallel with the floor. Hug your wider than shoulder-width apart. If your hands your arms up toward the sky, lifting your torso
upper arms toward each other and release don’t touch the mat, bend your knees. Step and coming into Utkatasana. Press the tops
your shoulder blades down. Exhale as you one leg back at a time into Downward-Facing of your shins toward the back of the room,
raise your arms over your head, lengthen Dog. Lengthen the spine away from your arms keeping your weight on your heels. Hold for
through the fingertips, and lift the sides of and lengthen your heels toward the floor. Hold 20 to 60 seconds. On an inhalation, come
the chest. Hold for 30 seconds. for one minute. back to Tadasana.
“Muscular action is the most direct expression of willpower

in our body,” says Walden. “These poses engage muscular action
and strength. From that you develop confidence.”
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4. Virabhadrasana II (Warrior Pose II) 5. Virabhadrasana I (Warrior Pose I) Lower 6. Virabhadrasana III (Warrior Pose III)
On an inhalation, jump or step the feet roughly your arms by your sides and rotate your torso After doing Warrior I on the left side, parallel
four feet apart and extend the arms out to your to the right. On an inhalation, raise your arms your feet and turn your right foot out, left foot
sides. Turn your left foot in 45 degrees and turn up to the sky and come into Virabhadrasana I. in. Lean your torso over your right leg. Keep
your right foot out. Press the outer left heel Raise your chin and look up, lifting your chest moving forward and let your back leg lift off the
into the floor and lengthen all the way from from the base of your sternum. Hold for 20 to ground. Your torso and arms should be paral-
the heel to the left buttock, as you bend your 60 seconds, then straighten the right knee and lel with the ground. Your back kneecap points
right leg to a 90-degree angle. Stretch your move into the pose on your other side. toward the floor. Hold as long as you can.
arms out to the sides, moving your shoulder On an exhalation, rise up and come back into
blades into and down your back. Hold for 20 Tadasana. Step the feet wide again and do the
to 60 seconds. Switch sides. left side, ending in Tadasana.
7. Chaturanga Dandasana (Four-Limbed 8. Urdhva Mukha Svanasana (Upward- 9. Ustrasana (Camel Pose) Kneel with
Staff Pose) Lie on your stomach with your Facing Dog Pose) Lower from Chaturanga your hands on your waist. Draw your tailbone
elbows bent and your hands on the ground Dandasana onto the floor. On an exhalation, down and lift the top of your chest. Arch back,
beside your ribs. Place your feet a foot apart press down through the palms, straighten your continuing to draw your tailbone down. Take
and tuck your toes under. Hug your elbows arms, and lift your chest, hips, and knees. Roll your hands to your heels and press down
into the sides of your chest and lift your head your shoulders back and rise up through the through your hands to lift up through your
and shoulders up. Take a deep inhalation; with base of your sternum. Hold for one minute. chest. Hold for 20 seconds. To come up, place
a sharp exhalation, lift your body off the floor, Draw yourself back into Child’s Pose. your hands on your hips, inhale, and lift from
hovering a few inches above the ground. your sternum.
Hold for 10 to 30 seconds.
10. Urdhva Dhanurasana (Upward Bow Pose) Lie on your back and
bend your knees, your feet hip-width apart and close to your buttocks.
Place your palms on the mat outside your shoulders with your fingers
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pointing toward your feet. Press down and, on an exhalation, raise your-
self off the floor, coming onto the crown of your head. Straighten your
arms fully to lift your head off the floor. Use a block if needed between the
thighs. Hold for 30 seconds, then come down slowly. Rest in Savasana.
83
Stand Your Ground Level: Beginner
Slow down and come home to yourself on the mat with Good for: Reinforcing alignment
this sequence of simple yet effective standing poses. Props needed: One block
Intention: Mindfulness
AS YOU PRACTICE Set the intention of creating a firm, grounded base Reflection: Observe your thoughts
from your feet up into your legs and hips. Move your legs more slowly without judgment, but with your
and deliberately than you would normally, and focus your awareness full attention.
on the details of your alignment to help draw your attention inward.
Ground into the legs to sink deeper into yourself.
the ankles, arches, and quads; opens
the hips
Sequence by Nikki Costello; model: Laura Christensen
PHOTOS: MICHAEL WINOKUR; MODEL: LAURA CHRISTENSEN; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: TAMARA BROWN/ARTIST UNTIED
1. Tadasana (Mountain Pose) Join the inner 2. Vrksasana (Tree Pose) Bend your right 3. Utthita Trikonasana (Extended Trian-
edges of your feet. Stand upright. Lift your toes knee and hold your ankle with your right hand. gle Pose) Jump or step your feet wide apart.
and move your thighs back toward your heels. Turn your knee to the right and place the sole Turn your right leg out and bring your left foot
Spread your toes and expand the soles of your of the foot high against the inner left thigh. slightly in. Exhale, and extend your torso to the
feet. Inhale, and broaden your chest and col- Press your heel strongly into your thigh, secur- right, placing your right hand on the floor or on
larbones. Exhale, and allow your attention to ing the legs together. Reach your arms up your shinbone. Use a block if needed. Lift the
reside in the firm, steady support of your legs. and lengthen both sides of your torso evenly. arches, ankles, knees, and thighs, and press
Breathe freely. Switch sides; return to Tadasana. down through the heels. Exhale, and turn your
chest toward the ceiling. Extend your left arm
directly over the right shoulder. Stay for one
minute. Inhale to come up, then switch sides.
“The legs hold you up. They take you where you want to go,”
says Costello. “When you focus on the legs, you go back to the source
of your power and strength.”
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4. Virabhadrasana II (Warrior Pose II) Place 5. Utthita Parsvakonasana (Extended Side 6. Virabhadrasana I (Warrior Pose I) Place
your hands on your waist while keeping your Angle Pose) Come back into Virabhadrasana your hands on your waist. Turn your right foot
chest lifted. Turn your right leg to the right II on the right side. Exhale, and take the right out and bring your left foot in. Rotate the back
and bring your left foot slightly in. Exhale, and hand to the floor or onto a block. Extend your of your left leg from the inner thigh to the outer
bend your right leg at a right angle. Spread the left arm straight up; externally rotate the left thigh. Then turn the shoulders, torso, and pel-
weight evenly through both feet. Extend your arm and extend it over your left ear. Press your vis to the right. Bend the right knee deeply.
arms to shoulder height and turn your head to left heel down, feeling a stretch from your left Extend the arms up. Stay for one minute. Inhale
look beyond your right hand. Stay for one min- heel to your fingertips. Stay for one minute. to come up; switch sides.
ute. Inhale to come up; switch sides. Inhale to come up; switch sides.
7. Ardha Chandrasana (Half Moon Pose) 8. Parsvottanasana (Intense Side Stretch) 9. Prasarita Padottanasana (Wide-Legged
Take Utthita Parsvakonasana on the right side, Position your legs as in Virabhadrasana I but Standing Forward Bend) Stand with your
with your left hand on your waist. Place the keep the front legs straight. Inhale and lift the legs wide apart and place your hands on
right hand on the floor or block about a foot in sides of your torso evenly. Exhale, and extend your waist. Exhale, and bend forward until
front of your right leg. Shift your body forward your torso forward until it is parallel to the floor. your torso is parallel to the floor. Place your
and lift your left leg up until it is parallel to the Bring your fingertips to the floor on either side fingertips on the floor beneath your shoul-
floor. Straighten the right leg. Extend the left of the front foot. Walk your hands forward and ders. Reestablish your legs by lifting the arches,
arm up and turn the chest, waist, and head to take your head toward your shin. Stay for 1 min- ankles, knees, and thighs. Walk your hands
look up. Repeat on the other side. ute. Inhale, slowly come up, and repeat on back toward your feet, press the palms to the
the left side. floor, and bend your elbows. Lower your head
to the floor or support it with a block. Stay for
two minutes. Inhale to come up.
10. Adho Mukha Svanasana (Downward-Facing Dog Pose) Bring

your feet together and come to the top of your mat. Bend forward, place
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your hands on the mat, then step back, one leg at a time, into Downward
Dog. Spread your palms and feet as you lift up through your arms and legs.
Move your thighs back. Drop the heels and head toward the floor, breath-
ing evenly. Close by coming into Savasana.
85
Prep for Success
Level: Intermediate
This heat-building flow practice weaves together strong
standing poses, balancing poses, and twists to re-energize. Good for: Building arm strength
Props needed: One block
AS YOU PRACTICE When you move through the sequence, allow the forward Intention: Tapas (discipline)
bending, backbending, and twisting movements to create a feeling of fluidity,
suppleness, and power along your spine. Work with your body at your own
Reflection: Discipline creates
the habit of right action.
pace. If your breath becomes strained or rapid, move more slowly or come
into Child’s Pose to rest. Additional benefits: Stimulates the
flow of prana, or life force, through the
body, cleaning out your old energy and
providing new energy
Sequence by Baron Baptiste; model: Jeremy Simon
1. Adho Mukha Svanasana (Downward- 2. Flip Dog From Down Dog, lift your right leg 3. Plank Pose Press down through your
Facing Dog Pose) Press your hands into the and bend your knee. With control, bring your hands, reach back through your heels, and
mat and lift your hips to the upper-back corner right foot to the floor so that you flip over, land- draw your belly back toward your spine for
of the room. Reach your sitting bones to the ing face-up. Reach your right hand toward the support in this challenging pose. Stay for
ceiling. Root your heels toward the earth. Press wall at the front of your mat. As you inhale, flip two breaths.
PHOTOS: MICHAEL WINOKUR; MODEL: JEREMY SIMON; STYLIST: LYN HEINEKEN; GROOMING: RENEE RAEL/ARTIST UNTIED
your thighs toward the wall behind you. back over into Downward Dog.
4. Vasisthasana (Side Plank Pose) Spin 5. Adho Mukha Svanasana (Downward- 6. Bakasana (Crane Pose) Move your hands
onto the outer edge of your right foot. Root Facing Dog Pose) After you do Vasisthasana back about 12 inches. Bring your feet together,
your right hand down as you reach your left on the second side, return to Down Dog. bend your knees, tilt your weight forward, and
hand up. Return to Down Dog. Then repeat the Breathe deeply, finding length and evenness rest your knees in your armpits as you lift your
sequence from Flip Dog through Vasisthasana in your spine. feet. Use a block if needed, under the head.
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on the other side.
7. Adho Mukha Svanasana (Downward- 8. Parivrtta Parsvakonasana (Revolved 9. Virabhadrasana II (Warrior Pose II)
Facing Dog Pose) From Crane, bring your Side Angle Pose), variation Step your right Spin your back foot down and open to Warrior
feet down and walk your hands forward to foot forward into a lunge. Twist your left elbow II. Create a wide base and power through your
Down Dog. outside your right knee, hands together. Inhale; back leg as you bend your right knee deeply.
exhale and rotate your chest toward the sky.
10. Viparita Virabhadrasana (Reverse War- 11. Utthita Trikonasana (Extended Triangle 12. Adho Mukha Svanasana (Downward-
rior) Tilt your arms back, bringing your left Pose) Straighten your right leg. Reach your Facing Dog Pose) Step back into Downward
hand to your left thigh and reaching your right right arm forward and rest your right hand on Dog. Then repeat Parivrtta Parsvakonasana
fingertips overhead. Stay deep in your lunge, the ground or a block. Reach your left fingertips through Triangle on the second side, finishing
your right knee stacked over your right ankle. up. Keep both sides of your torso long as you in Downward Dog.
turn your heart to the ceiling.
13. Utkatasana (Chair Pose) Jump to the 14. Parsva Bakasana (Side Crane Pose) 15. Ardha Matsyendrasana (Half Lord of
head of your mat, feet together. Bend your From Chair, twist to the right, bring your hands the Fishes Pose) From Side Crane, sit on
knees deeply, as though you were reaching to the floor, bend your elbows, and rest your your mat with your right knee pointing toward
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for a chair at the back of your mat. Reach your right knee on your left elbow. Shift your weight the ceiling and your left foot outside your right
arms forward and up, abdominals pulling in forward to balance. Use a block if needed. hip. Inhale and lengthen your spine. Then
toward your spine. Come back to Chair; do other side. exhale and twist. Switch sides. To finish,
rest in Savasana.
87
PHOTO: TONY FELGUEIRAS
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Live Healthy
WHETHER YOU WANT TO RELIEVE AN ACHY
BACK, OPEN UP TIGHT HIPS, OR POWER UP YOUR
LEGS, ARMS, OR CORE, THE 14 SEQUENCES IN
THIS SECTION WILL HELP YOU FEEL YOUR
BEST FROM HEAD TO TOE.
Breathe Easy Level: Intermediate
Do you suffer from bad allergies or stuffy sinuses? Open up Good for: Boosting respiratory health
your airways with this therapeutic Iyengar Yoga sequence. Props needed: Two blankets, one
bolster, one block, and one chair
AS YOU PRACTICE In all of these poses, your shoulder blades should move Intention: Practice
away from your head and forward toward your chest. When the proper Reflection: Move and breathe
shoulder-blade action falls into place, you will feel a sense of spaciousness every day. Consciously thank yourself
and relaxation in the neck and shoulders, which will encourage the sinuses for choosing yoga. “Do your practice and
to open. Once that happens, you can focus on draining the sinuses with all is coming,” said Sri K. Pattabhi Jois,
inverted poses. Even in those poses, though, it’s important to keep your Indian yoga teacher.
shoulder blades engaged while your face stays soft. Additional benefits: Opens up the
shoulders and chest; lengthens the ham-
strings and hip flexors
Sequence and modeling by Marla Apt
PHOTOS: CHRIS ANDRE; MODEL: MARLA APT; STYLIST: MICAH BISHOP/ARTIST UNTIED; HAIR/MAKEUP: CHRIS McDONALD; BLANKETS: YELLOW: PROP CITY; PLAID: HUGGER MUGGER
1. Balasana (Child’s Pose) Sit on your heels 2. Adho Mukha Svanasana (Downward- 3. Uttanasana (Standing Forward Bend)
with your knees apart and your big toes touch- Facing Dog Pose) With your hands and knees Separate your feet wider than hip-width apart
ing. Extend your arms forward and rest your on the floor, place a block underneath your and bend forward. Place the crown of your
head on the floor. If your head does not reach chest. Straighten your legs and lift into Down- head on a support (try a block or even a chair).
the floor with ease, put a blanket or two under- ward-Facing Dog. Let your neck release down Hold your ankles with your hands and separate
neath your forehead for support. Lengthen the so that your head can rest on the support. your elbows. Even though your head is rest-
buttocks back while extending the chest and If your head doesn’t reach the block, place a ing on the prop, keep your weight in your feet.
ribs forward. Keep your neck soft and your bolster or several folded blankets underneath it. Your neck should feel long, your chest broad.
shoulders away from the ears.
“In these poses, you really have to look for that feeling of calm and
softness, despite the fact that you are working,” says Apt.
“While the upper back and shoulder blades work, the head, neck,
throat, and eyes should remain relaxed.”
yogajournal.com
LIVE HEALTHY
4. Supta Virasana (Reclining Hero Pose) 5. Dwi Pada Viparita Dandasana (Two- 6. Salamba Sirsasana (Supported Head-
Sit in Virasana (Hero Pose). Lie back on a bol- Legged Inverted Staff Pose) Sit backward stand) If this pose is new, do not attempt
ster. If your knees splay apart or hurt, use more on a folding chair, with your legs threaded it without the supervision of an experienced
support under your back. If your head tilts through the opening above the chair seat. teacher; it is not for beginners or those with
backward, place a blanket underneath it. Extend Lie back, placing your upper back on the edge neck injuries. Try it at a wall if you cannot bal-
your arms overhead and clasp your elbows of the chair seat. Extend your legs and place ance in the middle of the room. Place your fore-
with your hands. your heels on a block. Pull on the chair with arms on the floor, with your elbows directly
your arms to open your chest. Rest the crown underneath your shoulders, and then inter-
of your head on a prop, keeping your neck lock your fingers. Place your head on the floor
relaxed. Bend your knees and lift your torso between your hands. Straighten your legs and
up to come out of the pose. walk your feet closer to your head. Gently lift
your legs up into Headstand. Keep the shoul-
ders lifted while you come down, then rest
your head on the floor for a minute in Balasana.
7. Chatush Padasana (Four-Footed Pose) 8. Salamba Sarvangasana (Supported 9. Halasana (Plow Pose) From Salamba
Place three blankets on a mat and lie over the Shoulderstand) Place a chair with a rolled Sarvangasana, take your legs overhead and rest
blankets with your shoulders in line with their blanket or a bolster behind your blankets. your thighs on a support. Relax your arms by
top edges. With your feet hip-width apart, bend Then lie back on the blankets and lift your torso the sides of your head. Keep your throat pas-
your knees and clasp your ankles with your and legs up toward the ceiling directly above sive and your eyes, temples, and cheeks soft.
hands, place and hold a belt around the ankles, your shoulders. With your elbows bent, cra- To close the practice, rest in Savasana.
or grasp the sides of your mat. Press your heels dle your upper back (near the shoulder blades)
into the floor, lift your pelvis up toward the ceil- with your hands; don’t let your elbows splay
ing, and roll the outer edges of your shoulders too much. Relax the neck and throat and look
down into the floor. Lift the upper back away at your chest as you walk your hands farther
from the floor and open the chest. down your back toward the floor.
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91
Turn Back the Clock Level: Intermediate
To maintain a feeling of youth, try this practice of forward Good for: Promoting spinal health
bends, backbends, and twists, which will help you stay agile. Props needed: None
Intention: Santosha (contentment)
AS YOU PRACTICE Begin and end the sequence by chanting Om, and keep the Reflection: Observe being neutral,
sound of it going mentally with each pose. Warm up your spine by moving it a perfect balance that is not pulled
forward, backward, sideways, and into twists, synching your breath with between extremes. “Reduce your wants
the movement. and lead a happy and contented life,”
says Sri Dharma Mittra, yoga teacher.
Additional benefits: Lubricates
Sequence by Sri Dharma Mittra; model: Yogi Varuna your joints; stimulates your glands
PHOTOS: CHRIS FANNING; MODEL: YOGI VARUNA; STYLIST: SARAH PARLOW; GROOMING: GREGG HUBBARD WITH BERNSTEIN & ANDRIULLI
1. Tadasana (Mountain Pose); Hasta 2. Tadasana (Mountain Pose), varia- 3. Pattan Vrksasana (Toppling Tree Pose)
Prasarita Tadasana (Wide-Legged Raised- tion) Interlace your fingers behind your back. Bend forward until your belly nearly touches
Arm Mountain Pose) Build heat with jump- Squeeze your buttocks, shoulder blades, and your left thigh. Then slowly raise your right
ing jacks. Starting in Mountain Pose, inhale to forearms together. Push your pelvis and hands leg, both arms, and your head. Point your right
swing your arms up and clap your palms over- away from each other, and bring your chin toes, gaze at the ground about four feet ahead
head while jumping your feet out wide. Exhale toward your chest. Inhale to come back to of the left toes, and concentrate on finding
to move back to Mountain Pose. Continue, Tadasana, but keep your fingers interlaced. stillness.
breathing just through your nose.
4. Kapyasana (Monkey Pose), varia- 5. Parivrtta Parsvakonasana (Revolved 6. Utthan Pristhasana (Lizard Pose)
tion Bend your left knee and lower your right Side Angle Pose), variation Release your Move your left foot forward, keeping your
foot and knee to the floor, coming into a Low arms and bring them parallel to the ground. lower left leg perpendicular to the floor. Bring
Lunge. Exhale to release your hands. Reach Move your left foot in so your left shin, left your forearms to the floor inside your left foot
your left hand between your shoulder blades, thigh, right thigh, and the floor create a square. and let the left thigh relax. If you are more flex-
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palm facing out. Raise your right arm overhead, Place your right upper arm against your outer ible, you can take your elbows wider and bring
then reach down and hook your left fingers left thigh. Push your palms together and twist your chest and chin to the ground. The top
with your right, pressing the back of your head from the base of the spine through the crown of your right thigh should face the ground.
against your right arm. Gaze up. of the head. Look up. Exhale to release the twist. Gaze forward while you hold the pose.
LIVE HEALTHY
7. Urdhva Mukha Svanasana (Upward- 8. Adho Mukha Svanasana (Downward- 9. Urdhva Dhanurasana (Upward Bow
Facing Dog Pose) Tuck your right toes under Facing Dog Pose) On an exhalation, take Pose) From your back, bend your knees and
and move your left foot back into Chaturanga your hips up and move the top of your head place your feet on the ground, heels near your
Dandasana (Four-Limbed Staff Pose). Then near or onto the floor. Your feet should be seat. Bring your hands to the floor by your ears,
press your hands into the ground as you back- three to five inches apart, with the heels down. fingers facing your feet. Press into your finger-
bend into Upward-Facing Dog. Your thighs Keep pushing your shoulder region down tips and raise your pelvis. Place the top of your
should be close to the floor, but your legs toward the ground. (In Dharma Yoga, this pose head on the ground. Inhale to come all the
shouldn’t touch it. Gaze straight ahead. is used to open the chest and shoulders.) way up, pushing your feet down to get your
arms perpendicular to the floor. To release,
slowly lower down and bring your knees to
your chest.
10. Vyaghrasana (Tiger Pose) Roll onto your 11. Uttanasana (Standing Forward Bend) 12. Ustrasana (Camel Pose) Kneel, tuck your
stomach and come to Tabletop. Tuck your toes Bring your gaze between your hands. Exhale toes under, and bring your hands to your lower
under and raise your left leg as high as it will go to jump or step your feet between your hands. back. Arch your back and grab your ankles.
with the toes pointed, simultaneously looking Remain here with your chest and thighs Lift your chest and push your arms toward
up as far as you can. After holding, lower your together. If possible, press your forehead each other. Drop your head back. After hold-
left leg and head back down so you are gaz- against your shins to feel a stretch along your- ing, straighten up and bring your hands to your
ing ahead. Repeat with your right leg. Untuck spine. After holding, bring your palms together lower back. Place the tops of your feet on the
your toes, bring your feet close together, sit and raise your torso and arms to vertical and ground, sit back on your heels, and bow for-
on your heels, and lower your forehead to the then into a standing backbend. Inhale and ward into Child’s Pose.
ground. Rest in Child’s Pose for two to three return to a vertical position, bringing your arms
long breaths. to your sides in Mountain Pose.
13. Halasana (Plow Pose) Lie on your back. 14. Bharadvajasana (Bharadvaja’s Twist) 15. Savasana (Corpse Pose) Lie on your
Stretch your arms on the ground, alongside Sit, extending your legs in front of you. Bend back. Imagine that during every exhalation,
your head, with your palms facing up. In one your left leg so the heel is near your seat. Bend your entire body is getting very heavy and all of
long, fluid motion, raise your legs together off your right knee and bring the outside of your the flesh is rapidly sinking into the floor. Now
the floor, then your back, until your toes or the right foot onto the top of your upper left thigh, leave the body by itself and visualize a beautiful
tops of your feet rest on the floor beyond your close to your lower belly. Reach your right arm blue-and-red sunset. Finally, enter the Temple of
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head and arms. Rest in the pose. After hold- back and around while twisting to the right. the Soul in the heart region, touching boundless
ing, bring your arms back alongside your hips, Hold the right foot if possible. Place your left consciousness. (In Dharma Yoga, this is the area
palms facing down. Raise your legs and slowly hand on or under your right knee. Switch sides. to the right of your heart.) Come out very slowly
roll out, returning legs to the ground. and take a few simple stretches that feel good.
93
Cleanse Your System Level: Intermediate
Revolve from the ground up with a twisting practice that Good for: Nurturing intestinal health
supports digestion and brings you into the present. Props needed: One block
Intention: Purity
AS YOU PRACTICE Begin all of the twists with an inhalation. Then on an Reflection: Practicing with a clean
exhalation, take each twist a little deeper. Inhale and rise tall, imagining body and a tidy environment brings sau-
that the breath puffs up small balloons between the vertebrae. Keep those cha, or purity, to the mind. Nourish your
balloons filled as you exhale and continue to revolve around the spine once body with clean foods after your practice.
more. Also, learn to hug in the muscles around the spine to initiate the twists,
allowing the larger back muscles to soften and thus avoiding tension in the
the arms; opens the hips; increases range
neck and shoulders. of motion in the spine
Sequence and modeling by Claire Missingham
PHOTOS: MICHAEL WINOKUR; MODEL: CLAIRE MISSINGHAM; STYLISTS: LYN HEINEKEN & TATIANA SAUNDERS; HAIR/MAKEUP: CASSIE CHAPMAN/ARTIST UNTIED
1. Balasana (Child’s Pose) From Downward- 2. Parivrtta Adho Mukha Svanasana 3. Tadasana (Mountain Pose) Come back
Facing Dog, come to your knees, fold forward, (Revolved Downward-Facing Dog Pose) to center, and walk your feet to your hands.
arms extended in front, and then relax with the Step back into a shorter Downward-Facing Dog Slowly rise to standing, hands at the chest in
center of your brow on the earth. Take a few Pose, and bring your right hand to hold your Anjali Mudra (Salutation Seal). Stand equally
breaths to center yourself before moving on. outer left ankle. Twist to the left. Allow your on both legs, and feel the length in your spine.
head to hang, and gaze under your left arm.
Return to center to change sides.
4. Parivrtta Utkatasana (Revolved Chair 5. Parsva Bakasana (Side Crane Pose) 6. Tadasana (Mountain Pose) Slowly extend
Pose) Bend your knees, and hook your left Place hands on the floor. Tuck knees onto your your knees, raise your sitting bones, and come
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elbow onto the outside of your right knee. upper right arm, feet together. Come forward up to stand with hands at your heart. Repeat
Keeping your pelvis neutral and knees and feet to begin to lift your seat. Keep toes on mat, or poses 4 to 6 on the other side.
square, sit low, and twist deeply from your lift feet up completely. Use a block if needed.
belly toward the right. Come down into a squat, feet touching and
hands on the floor.
LIVE HEALTHY
7. Uttanasana (Standing Forward Bend) 8. Parivrtta Malasana (Revolved Garland 9. Prasarita Padottanasana (Wide-Legged
From Tadasana, raise your arms overhead, and Pose) Separate your feet hip-distance apart, Standing Forward Bend) From squatting,
then fold forward over your legs. Place your bend your knees, and come down to a deep stand up. Take a big step out to the right, feet
hands on your shins or on the floor. squat. Bring your right arm between your legs, parallel. Fold forward with straight legs. Place
and place your palm on the mat to the right of hands shoulder-width apart on the mat. Let the
your foot. Open your left arm to the sky. Then top of your head drop to the floor, if possible;
repeat poses 7 and 8 on other side use a block if needed.
10. Parivrtta Prasarita Padottanasana 11. Parsvottanasana (Intense Side 12. Ankle-to-Knee Pose, variation Sit, bend
(Revolved Wide-Legged Standing Forward Stretch) Untwist, bring your feet together, your knees, and place your feet on the mat.
Bend) Come up slightly to center your right and stand up. Take a step to the left, and face Externally rotate your right leg, and stack your
palm below your nose. Rest your left hand on your right leg. Turn your left foot in 25 degrees. right ankle on top of your left knee. Place hands
your sacrum, and then extend your left arm Draw your right hip back, and fold over your behind you. Then come out of the pose, and
skyward. Twist from your belly, keeping your right leg, hands on either side of your foot. switch legs before extending your legs in front.
pelvis neutral. Then switch sides. Stand up, and repeat on the other side.
13. Ardha Matsyendrasana (Half Lord of 14. Purvottanasana (Upward Plank Pose) 15. Paschimottanasana (Seated Forward
the Fishes Pose) Bend your left knee, and Extend your legs in front. Bring your fingertips Bend) Come down to sit with legs extended.
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place your left foot outside your right hip. Place behind, facing your seat. Adductors squeeze, Flex your feet, inhale, and lift your heart.
your right foot outside your left knee. Inhale, and inner ankles touch. Inhale, raise your pel- Exhale, lengthen your spine, and fold forward.
and reach your left hand up. Exhale, and twist to vis, extend your arms down, point your toes, Grab your big toes, or place your hands on
the right. Untwist, and repeat on the other side. and lift up into a backbend. your shins. End in Savasana.
95
Open Up Tight Hips Level: Beginner
Hip-opening practices needn’t be passive. This standing Good for: Building overall flexibility
sequence will also keep your legs and belly strong. Props needed: One block
Intention: Vigor
AS YOU PRACTICE Try not to overstretch your muscles or relax into your joints Reflection: “Yoga is the art and
in these poses. Imagine you are hugging muscle to bone. Actively engage your science of living,” said Indra Devi, mother
muscles while you create conscious, intentional release. of Western yoga.
Additional benefits: Energizes
the spine
Sequence by Baron Baptiste; model: Tom Lee
1. Adho Mukha Svanasana (Downward- 2. Virabhadrasana I (Warrior Pose I) Step 3. Virabhadrasana II (Warrior Pose II)
Facing Dog Pose) In Downward-Facing Dog, your right foot forward into a lunge. Turn your Open into Warrior II. Stack your front knee on
see that your hands are shoulder-distance apart back heel to the floor, pressing the back edge top of the ankle and activate your back leg.
and press them into the mat. Sink your heels of your foot into the mat. Squeeze the mus- Exhale and transition into Down Dog. Do the
toward the ground and tilt your tailbone toward cles of your back thigh toward the bone as you left side of Warrior I and II; step back into Down
the sky. reach your arms overhead and lift your chest. Dog, then step to the top of your mat and
come to standing.
PHOTOS: MICHAEL WINOKUR; MODEL: TOM LEE; STYLIST: LYN HEINEKEN; GROOMING: TRICIA TURNER/ARTIST UNTIED
4. Garudasana (Eagle Pose) Swing your 5. High Lunge, variation Bend your left knee 6. Virabhadrasana III (Warrior Pose III),
right arm under your left, crossing at the deeply until your front thigh is parallel to the with Eagle arms Wrap your right arm under
elbows. Bend your knees and cross your floor. Press strongly through your back heel. your left, bring your weight into your front leg,
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right leg over your left, wrapping your right Draw the pit of your belly in and up. and come into Warrior III. Draw your arms for-
foot behind the left calf. Hold for five breaths; ward and press your right foot back.
unwind and float your right foot back into a
High Lunge.
LIVE HEALTHY
7. Ardha Chandrasana (Half Moon Pose) 8. Standing Splits Realign your hips and 9. Parivrtta Ardha Chandrasana (Revolved
Unbind your arms, stretching your left hand to shoulders as in Warrior III, keeping your right Half Moon Pose) Square your hips toward
a block or to the floor and your right fingertips leg active as you release both hands to the the floor and place your right hand on a block
to the ceiling as you stack your top hip over the floor. Root down into your standing foot as or on the floor. Extend your left arm up. Inhale,
standing leg. Look up at your right fingertips you reach your left leg up. Wrap your right arm lengthen, and then twist your torso to the left.
and shine out! around your standing calf. Relax into the pose. Repeat poses 5 to 10 on the other side.
10. Uttanasana (Standing Forward Bend) 11. Malasana (Garland Pose) Open your 12. Bakasana (Crow Pose) From the squat,
With your feet hip-width apart and parallel, fold feet as wide as your mat and squat toward reach forward and place your hands on the mat
forward. Soften your knees and hang forward. the floor. With hands in prayer position, press a little wider apart than shoulder width. Pull
Observe the different sensations in your right your elbows against the insides of your knees. your belly into your spine, lift your hips, and tilt
and left hips. As your tailbone draws down toward the your weight forward into your hands. Press the
ground, draw your chest and the crown of inner edges of your feet together and fly!
your head up.
13. Chaturanga Dandasana (Four-Limbed 14. Urdhva Mukha Svanasana (Upward- 15. Adho Mukha Svanasana Turn your toes
Staff Pose) From Crow Pose, extend your Facing Dog Pose) Straighten your arms under and lift your hips up and back to Down
chest forward as you float your feet back into a and press the tops of your feet into the floor. Dog. Jump forward. Return to standing and
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low Plank position. Take a chance—you might Broaden your collarbones. Tilt the corners of repeat poses 5 through 9 on the left side. To
have to experience a few belly flops as you step your mouth up into a smile. Hold this pose for end, rest in Savasana.
into the possibility of growing stronger. a few breaths. Be still and open up.
97
Support Your Spine Level: Beginner
Open yourself up with a revitalizing sequence that Good for: Creating gracefulness
strengthens the back of your body. Props needed: One block
Intention: Selflessness
AS YOU PRACTICE When you come into your backbends, pull your shoulders Reflection: Dedicate your practice
down your back and draw your sternum forward to create an even arch. to someone else. Karma Yoga brings the
You want a feeling of traction in the spine, as though it’s drawing forward richness of seva, or selfless service. “Who
and away from the pelvis. will be the happiest person? The one
who brings happiness to others,” said
Swami Satchidananda, yoga master.
Sequence by Deborah Burkman; model Rachael Lincoln Additional benefits: Strengthens

the hamstrings and glutes; lengthens the
quads and hip flexors
1. Sphinx Pose Lie on your belly with fore- 2. Salabhasana A (Locust Pose A) Keep 3. Salabhasana B (Locust Pose B) Place
arms in front, palms down, elbows under your hands by your sides, palms up, legs and your hands by your lower rib cage, palms
shoulders. Pull the shoulders down the back feet together. Pull your shoulders down your down. Pull the shoulder blades down the back
as you reach the sternum forward. Press the back. Inhale, and lift your chest forward and up as you reach the sternum forward and up. To
pubic bone to the ground. To release, bring the as you raise your legs. Root your fingers and release, come down, forehead and arms rest-
PHOTOS: MICHAEL WINOKUR; MODEL: RACHAEL LINCOLN; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: RENEE RAEL/ARTIST UNTIED
hands by your sides and forehead to the mat. pelvis into the ground. ing on the floor.
4. Urdhva Mukha Svanasana (Upward- 5. Adho Mukha Svanasana (Downward- 6. Plank Pose Exhale, and shift your weight
Facing Dog Pose) Place your hands by the Facing Dog Pose) Exhale, and lift back as the forward, shoulders over wrists, heels over toes.
lower rib cage. Inhale, straighten the arms, and hips reach up to the sky and the arms press for- Engage the abdominals, and feel that your
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press downward, pulling shoulder blades down ward and into the floor. Have equal weight on spine keeps its natural curve. Don’t let the low
the back and your spine and sternum forward your hands and feet. Use your arms to lengthen back or head sink toward the floor. Keep your
and up. With toes pointed, thighs and knees lift. your spine as you straighten your legs. shoulder blades down the back.
LIVE HEALTHY
7. Chaturanga Dandasana (Four-Limbed 8. Dhanurasana (Bow Pose) Bend your 9. Vajrasana (Thunderbolt Pose) Come
Staff Pose) Bend your elbows, hugging knees and reach back to grab the outside of to hands and knees, and then sit back on your
them near your sides, and draw your shoul- your ankles. Inhale, and lift your legs and chest heels with toes pointed. If needed for comfort,
ders down your back. As you lower, try to keep off the ground. Press your shins into your use a block. Rest your hands on the tops of
your body parallel to the ground. Pause for one hands and your pelvis into the ground while your legs, and take a moment to gather your
breath when the torso is at the height of your the chest reaches forward. Release the pose, energy for the next pose.
elbows, and then come down to the ground. and lie down on the mat.
10. Ustrasana (Camel Pose), varia- 11. Balasana (Child’s Pose) Come out of 12. Setu Bandha Sarvangasana (Bridge
tion Inhale, lift up off your heels, and press Camel Pose, and sit back on your heels with Pose) Lie on your back. Bend your knees,
your shins down as you lift the chest. Place your toes pointed. Fold over your thighs as feet directly under them. Inhale, and lift your
your hands on your hips, and press shoulders you reach your arms in front. Rest your head pelvis. Interlace your fingers under your body,
and arms down as you lift the chest, bend back- on the floor. and straighten your arms toward the feet. To
ward, and move your hips forward. exit, release down to the floor.
13. Urdhva Dhanurasana (Upward Bow 14. Jathara Parivartanasana (Revolved 15. Paschimottanasana (Seated Forward
Pose) Place your hands on the mat next to Abdomen Pose), variation With arms out Bend) Extend the legs in front, feet touch-
your ears, fingers pointed at your feet. Inhale, to the sides at shoulder height, bend your ing. Inhale, and grasp the outside of your feet,
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and straighten your arms and legs as you lift knees with legs together. Lower the legs to extending your spine. Exhale, and fold over
your back off the ground. To exit, tuck your the right. Keep your shoulder blades and back your legs. Stay here for 1–2 minutes before
chin and lower down. on the ground. Repeat on the left side before releasing hands and sitting up. End by lying
coming up to sit. in Savasana.
99
Take Care of Your Back Level: Beginner
Use these poses to align your spine and pelvis and Good for: Supporting good posture
from head to toe
loosen up tension in your back, chest, and hips.
Props needed: One strap, one blanket
AS YOU PRACTICE Whether your back pain is acute or chronic, talk to your Intention: Abundance
doctor before you start any new exercise routine. Then approach this sequence Reflection: See yourself as a magical
as a form of self-care: Go easy, soothing your nerves, mind, and body. Use alchemist who turns prana (life force)
deep, fluid breaths to move from pose to pose. If you feel any strain in your into gold.
lower back, reduce your range of motion or skip the pose.
the legs
Sequence by Andrea Ferretti; model: Matt Kapinus
1. Supta Padangusthasana A (Reclin- 2. Supta Padangusthasana B (Reclining 3. Supta Padangusthasana C (Reclining

ing Hand-to-Big-Toe Pose A) Lie on your Hand-to-Big-Toe Pose B) Return to your Hand-to-Big-Toe Pose C) Inhale to bring your
back, sliding a hand under your lower back right side and take both strap ends in your right right leg back to vertical. With the strap around
to make sure there is a gentle curve. Place a hand, extending your left arm along the floor. the arch of your foot, bring both ends into your
strap around the arch of your right foot. Exhale Exhale to lower your right leg to the right. Try left hand. Place your right thumb on your right
to straighten your right leg, bringing your leg to keep your left hip on the floor and your left hip crease and draw your hip down slightly so
as high as possible to feel a gentle hamstring kneecap pointing up. You should feel a stretch that you maintain length and space in the lower
stretch. Flex your feet. Exhale to release; switch in your inner right thigh, but no lower-back back. Exhale to draw your leg left across your
sides. Stay here for four breaths. strain. Inhale to lift your right leg back up; body; inhale to bring your leg back to vertical.
exhale to release it to the floor. Switch sides. Release the strap and switch legs.
PHOTOS: RICK CUMMINGS; MODEL: MATT KAPINUS; STYLIST: EMILY CHOI; HAIR/MAKEUP: BETH WALKER
4. Ardha Apanasana (Half Knees-to-Chest 5. Sucirandhrasana (Eye-of-the-Needle 6. Marjaryasana and Bitilasana (Cat and
Pose) Lie on your back. On an exhalation, Pose) Bring both knees in toward your Cow Poses) Come onto your hands and
draw your right knee toward your chest and chest, then place your right ankle on your knees, with your shoulders over your wrists
hold your right shin with both hands. In this left thigh, above the knee. Hold your left thigh. and your hips over your knees. Inhale to gently
and the following four poses, do not press your To increase the stretch, bring your left thigh drop your lower belly and lift your sitting bones
lower back to the floor; instead, maintain a nat- forward and press your right knee away from and sternum, or chest; then exhale to round
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ural lumbar curve. Slowly inhale to release your your torso. Keep your shoulders relaxed. your back and gaze toward your navel. The aim
right leg back to the floor, then exhale to draw Exhale to release, then switch sides. After fin- is to gently stretch and increase circulation to
in the left knee; inhale to release. Repeat, alter- ishing on the left, roll to one side and come the back muscles. Do five slow rounds.
nating right and left, four more times. to a seated position.
LIVE HEALTHY
7. Adho Mukha Svanasana (Downward- 8. Salabhasana (Locust Pose) Lower to your 9. Eka Pada Rajakapotasana (One-Legged
Facing Dog Pose) Tuck your toes and lift belly with your arms resting along your sides. King Pigeon Pose) Come back to your hands
your hips up and back. If you feel any tightness Lengthen your tailbone toward your heels by and knees. Bring your right knee behind your
along the backs of your legs, keep your knees pulling your navel back, then inhale to lift your right wrist, sliding your right foot to the left
bent. Try to make your spine as long as possible arms, legs, and head off the floor, thumbs and your left leg back. If needed, place a folded
by pressing into the pads of the palms, reach- pointing down and toes reaching for the wall blanket under your right hip. Press your fin-
ing through your arms, and lengthening the behind you. Squeeze your inner thighs toward gertips into the ground alongside your hips,
sides of your body. Keep your ears in line with each other, to engage your inner thighs. Stay and reach your tailbone down. Return to your
your upper arms and gaze at your upper thighs. here for four breaths, then lower down and hands and knees; switch sides.
repeat three more times.
10. Marichyasana III Sit with your legs 11. Setu Bandha Sarvangasana (Bridge 12. Anjaneyasana (Low Lunge) Come back
extended in front of you. Bend your right knee Pose) Lie on your back with your knees bent, to hands and knees and step your right foot
and place the sole of the right foot on the floor feet on the floor. With your tailbone reaching forward between your hands. Tuck your back
next to your inner left thigh. Inhale to gently toward your heels, inhale to press into your feet toes and bring your hands to your front knee.
twist to the right to release muscles along the and lift your pelvis and back off the floor. Inter- Lengthen your tailbone toward the ground and
right side of your spine. Press your right fin- lace your fingers, pressing your shoulders into feel a stretch along the front of your left hip
gertips into the ground behind you to stay tall. the floor as you lift your heart. Hug your inner and leg, and in your lower abdomen. Breathe.
Hold your outer right leg with your left hand. thighs together, but keep your knees over your Exhale and bring your hands down, then move
Exhale to release and switch sides. heels. Take five breaths. through hands and knees and switch sides.
13. Alanasana (High Lunge) Come back to 14. Utthita Parsvakonasana (Extended Side 15. Supine Twist Draw both knees to your
a lunge on your right side, but straighten your Angle Pose) Return to High Lunge, right foot chest and drop them to the right, keeping them
left leg to intensify the stretch along your left forward. Place your left heel on the floor; turn in line with your hips. Place your right hand on
hip and torso. Put your hands on your hips; your pelvis left and reach your arms out into your left knee to ground your knees; look over
try to keep your right knee over the right ankle Warrior II. Place your right forearm on your right your left shoulder (your left shoulder can come
and your right quadriceps parallel to the floor thigh. Reach your left arm along your ear and up, as long as you don’t feel strain). If your
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as you extend through your back heel. Inhale gaze forward; do not fold forward. Feel a stretch lower back feels tight, shift your hips to the left
to lift your sternum and lengthen your spine. along your left side and pull your navel back, or move your knees toward your feet. Come
To come out of the pose, exhale to Low Lunge. feeling your tailbone lengthen toward your back to center on an inhalation. Switch sides.
Repeat on the left side. heels. Exhale back to High Lunge; switch sides. End in Savasana.
101
Power Up Your Core Level: Intermediate
Good for: Stoking your inner fire
With this sequence, take a playful approach to building
strength and flexibility in your middle, both front and back. Props needed: One strap
Intention: Warmth
AS YOU PRACTICE When you reach the last four poses, tuck your abdominals Reflection: Feel the power of creating
up and in toward your spine. Yoga students are often instructed to lengthen the heat from the inside out.
spine, but here move your sacrum away from your lumbar spine and “tuck”
inward as you round or curl. One easy way to do it is to visualize wrapping
the hip flexors and quadriceps; increases
yourself around a beachball. arm and shoulder mobility and strength
Sequence by John Schumacher; model: David Nelson
PHOTOS: CHRIS ANDRE; MODEL: DAVID NELSON; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED
1. Tadasana (Mountain Pose) Stand with the 2. Utkatasana (Chair Pose) From Tadasana, 3. Urdhva Prasarita Padasana (Leg Lifts)
inner edges of your feet touching each other. lift your arms overhead. Bend your knees so Lie on your back with your knees bent and your
Spread the balls of your feet, press your heels your thighs are as parallel to the floor as pos- feet on the floor. Stretch your arms overhead
firmly into the floor, and lengthen your inner sible. Keep your heels heavy and continue to and place the backs of your hands on the floor.
ankles upward. Draw your tailbone down and move your tailbone down and forward. Lift Raise your knees to your chest and stretch
forward into the pelvis and move your groins your abdomen and chest away from the inner your legs perpendicular to the ceiling (90
back. Reach toward the floor with your arms. groins and reach up through your arms. Stay degrees). Press the sides of your waist toward
Stay for one minute. for 30 to 60 seconds. the floor. Lower your legs halfway to the floor
(45 degrees) while moving your tailbone away
from your lower back and pressing your low
back into the floor. Hold for three breaths, then
raise your legs back to 90 degrees. Keep the
sides of your waist down to avoid back strain.
“Kids will try to stand on their heads, Repeat 3 to 10 times. As you get stronger, you
can lower the legs from 45 degrees all the way
laugh, and have fun—not get mad—and to just above the floor.
try again,” says Schumacher, who advises

infusing challenging practices with
a spirit of playfulness.
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LIVE HEALTHY
4. Jathara Parivartanasana (Revolved 5. Supta Padangusthasana (Reclining 6. Paripurna Navasana (Full Boat Pose) Sit
Abdomen Pose) Lying on your back, Hand-to-Big-Toe Pose) Still on your back, in Dandasana (Staff Pose), with your hands on
stretch your arms out to your sides, palms up. keep your left leg on the floor and raise your the floor by your hips. Stretch your legs straight
Bend your knees and lift them to your chest. right leg. With your right hand, catch your big on the floor. Lean back and raise your straight
Keep shoulder blades on the floor and knees toe, or place a strap around the ball of your legs until your feet are at eye level. Balance just
together. Tilt your knees to the right. When you foot, and stretch the leg straight up. Place your behind your sitting bones and raise your arms
feel your left waist begin to lift, revolve your left hand on your left thigh. Pull your straight to shoulder level, with your palms facing each
abdomen back to the left and lower your left right leg toward your head. Slide your left hand other. Lift your chest and hold for as long as
waist toward the floor. Go as far to the right down your left thigh toward your knee and lift you can (up to one minute).
as you can, revolving the abdomen to the left. your chest toward your right leg. Stay for one
Stay for 30 to 60 seconds. Come to center to two minutes. Come down and change sides.
and change sides. Repeat three times.
7. Ardha Navasana (Half Boat Pose) 8. Lolasana (Pendant Pose) Sit in Dandasana 9. Malasana (Garland Pose) Stand in
Sit in Dandasana and interlock your fingers with hands pressed to the floor. Lift your but- Tadasana. Bend your knees and squat, keeping
behind your head. Tilt your pelvis back, lower tocks, bend your right knee, and sit on your your feet together but separating your knees.
your sacrum halfway to the floor, and move right foot. Lean back, lift your right knee, bend Lean forward and lower your waist between
your tailbone toward your heels. Lift your your left knee, and tuck your left calf under your thighs. Wrap your arms around your
side ribs and move your sternum toward your your right shin with your feet as close together shins, press your upper shins into your armpits,
feet. Your spine will flex in this pose. Hold for as possible and toes pointed back. Lean for- and grasp your ankles. Pull your head toward
30 seconds. Keeping your legs straight, lift ward and lift the side of your waist toward the your feet and roll your tailbone toward your
your feet to chest level, keeping your lower ceiling. Press your palms down and lift your heels. Hold for 30 to 60 seconds.
back slightly rounded. legs toward your chest. Engage your core by
lifting your navel to your spine. Hold as long as
you can and repeat a few times.
10. Bakasana (Crane Pose) Come into a squat. Lift your heels, lean
forward, and bring the backs of your arms onto your shins near your knees.
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Place your palms shoulder-width apart, lean farther forward, and lift your
feet off the floor. Pull your heels toward your buttocks and roll your tail-
bone toward your heels. Lift your upper back toward the ceiling and stretch
your arms. Hold for as long as you can and do a couple of repetitions.
End in Savasana.
103
Tone Your Abs Level: Intermediate
Hate ab work? We get it—but do it anyway. This tough Good for: Finding your center
workout will not only strengthen your overall practice but Props needed: One blanket,
one extra mat
make you feel ready to meet life’s challenges.
Intention: Appreciation
AS YOU PRACTICE Keep a few things in mind: Press the lower ribs, lower back, Reflection: Consciously thank
and top rim of the sacrum firmly into the floor. To avoid bruising, use sufficient yourself for choosing yoga.
padding—a blanket or a folded-over mat. Keep your feet active, relax your
Additional benefits: Alleviates
neck, and breathe deeply. You might feel sore the next day, but that’s OK. back pain; aids digestion; lengthens
and strengthens the inner thighs
Sequence by Ana Forrest; model: Ann Hyde
1. Seated Sidebend Bring your feet together 2. Elbow to Knee Lie on your back and bend 3. Abs with a Mat Roll up a mat, lie back,
in Baddha Konasana (Bound Angle Pose). Take your knees to 90 degrees. Clasp your hands and place the mat between your legs. Clasp
four breaths with each arm position. First, place under your head. Inhale and lift your head and your hands behind your head and lift your legs.
your left hand on the floor one foot from your shoulders. Hold your inhalation as you curl Inhale, press your lower back into the floor, lift
left hip. Inhale and stretch your right arm up your tailbone up. As you exhale, reach both your tailbone, and squeeze the mat. Exhale,
over your ear, root your right sitting bone, and elbows toward your right knee and straighten curl your head and shoulders up, lift your tail-
lean left. Exhale, pulling the left shoulder away your left leg. At the end of your exhalation, pull bone again, squeeze the mat, and pull your
from the left ear. Inhale and stretch your right your belly in. Keep your head up as you inhale belly in. Inhale and slowly lower your head and
ribs. Exhale. Relax your neck. Now, stretch your back to center, and bend both knees. Hold pelvis. Beginners, do 3 to 5 times; intermedi-
right arm to the right until the fingertips are your inhalation and lift your tailbone. Exhale ates, do 5 to 10.
one foot above the floor, and breathe for four and reach both elbows toward your left knee;
breaths. Bring your torso back to center and use straighten the right leg. Beginners, do 5 repeti-
your left hand to gently guide your head up. tions per side; intermediates, do 8 to 10.
PHOTOS: JUAN STEPHENS/XPOSURE PHOTO; MODEL: ANN HYDE

“If the core is weak, abs aren’t doing their work and other
parts of the body are adversely affected,” says Forrest.
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LIVE HEALTHY
4. Straddle Lifting Through Clasp your 5. Frog Lifting Through Clasp your hands 6. Twisted Root Cross your left thigh over the
hands behind your head. Inhale and lift your behind your head. Inhale and lift your legs right; bring the left ankle under the right calf—
legs. Exhale and let your legs open to a wide so your shins are parallel to the floor. Exhale so your legs are in Garudasana (Eagle Pose).
straddle. Inhale and lift your head and shoul- as you separate the legs into a Frog position, Bring your feet up, thighs above the lower
ders. Exhale, curl your tailbone up, and pull with knees bent at 90 degrees and feet flexed. belly, and bend both knees. Clasp your hands
your belly in. Inhale and keep your head up. Inhale and curl your head and shoulders up. behind your head, inhale, and curl your head
Beginners, repeat the curl three to five times; Exhale and pull your belly in. Inhale, release and shoulders up. Exhale, curl your tailbone,
intermediates, do eight to 10. Release by bring- your pelvis down, keeping your head up, and squeeze your thighs and sitting bones toward
ing your legs together and down. repeat. Beginners, do 3 to 5 reps; intermediates, each other, lift your knees up, and pull your
do 8 to 10. belly in. Inhale and lower your pelvis, but keep
your head up. Repeat three times.
7. Setu Bandha Sarvangasana (Bridge 8. Dolphin Come onto your forearms and 9. Agni Sari in Goddess Pose Stand with
Pose) Lie on your back and place your feet on knees. Inhale and broaden your upper back. your feet three feet apart and bend your knees.
the floor, with your heels below your knees. Exhale and wrap your shoulder blades toward Press the heels of your hands into the crease
Keep your feet hip-distance apart. Exhale, tilt your armpits, activating your back, chest, of your thighs. Exhale through your mouth,
the tailbone up, lift your pelvis, then pull the and armpit muscles. Inhale and curl your toes hold the breath out, and bring your chin toward
ribs up. Inhale and lift the chest toward your under; exhale and straighten your legs. Inhale, your chest. Pull your belly back from the roots
face. Exhale and press down through the feet. press your forearms into the floor, and lift of your pelvis into Uddiyana Bandha. Relax
Tilt the tailbone up more. Relax your neck, the weight of the torso out of the shoulders. your belly but hold the breath. Continue: Pull
face, eyes, and brain. Beginners, hold for 5 to 8 Exhale, reach your heels down toward the the belly in and relax it, repeating until you
breaths; intermediates, for 10 to 15. To release, floor, and relax your neck. The head should be must inhale. That’s one round. Beginners, do
place your upper back on the floor, then your off the floor. Beginners, do 5 to 8 breaths; inter- two to three rounds; intermediates, four to six.
middle back, and finally your low back. Keep mediates, do 10 to 15. Release to Child’s Pose. End in Savasana.
tucking your tailbone up as you gradually
lower your spine.
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105
Open Yourself Up Level: Intermediate
As you finish this chest-expanding, backbending sequence, Good for: Promoting upper-back health
you’ll feel more receptive to all that life has to offer. Props needed: One blanket
Intention: Unity
AS YOU PRACTICE First, encourage soft receptivity in the front part of your Reflection: Experience a heightened
body. Then integrate this softness with the strength of your back muscles, awareness of your connection to all other
and enjoy a gentle opening into deeper backbends. Move with the pulse beings. “It is best to focus on our Oneness,
of your breath throughout the sequence, and when the practice progresses to re-emphasize what is the same about
each of us rather than dwell on what is dif-
to more challenging poses, engage the muscles of your back body while
ferent,” said the Dalai Lama.
retaining the receptivity of your front body.
Additional benefits: Relaxes
the neck
Sequence by Annie Carpenter; model: Alika Medeiros
1. Savasana (Corpse Pose), variation Lie over a rolled blanket with the 2. Ardha Navasana (Half Boat Pose), variation From supported
support under the bottom of your shoulder blades. Adjust the height of the Savasana, extend your legs forward and ground your thighs down. Inter-
roll to provide a soft stretch across your chest. Allow the top of your upper lace your hands behind your head and let your head rest into your hands.
arms to drop onto the earth and release your legs down onto your mat for Keep your neck relaxed, and on an exhalation, use your upper-abdominal
two to three minutes. muscles to lift your head, neck, and upper back. On an inhalation, slowly
roll back down. Take 10 cycles, moving slowly with your breath.
PHOTOS: CHRIS ANDRE; MODEL: ALIKA MEDEIROS; STYLIST: LYN HEINEKEN; GROOMING: VERONICA SJOEN/ARTIST UNTIED
3. Bidilasana-Marjareyasana (Cat-Cow Pose) Roll onto your side and 4. Adho Mukha Svanasana (Downward-Facing Dog Pose) From all
come onto all fours. On an inhalation, stretch your heart and tailbone away fours, curl your toes under and lift your hips up and back to Down Dog.
from each other, lifting your head slightly. On an exhalation, round your Press your thighs straight back and lengthen your lower back. Push your
spine, contracting the abdominal wall, letting your head and tailbone curl hands into the floor and firm your arms. Breathe into the space between
inward. Repeat slowly for 10 cycles of breath. your shoulder blades, releasing the back of your heart toward the front of
your heart for 10 breaths.
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5. Bhujangasana (Cobra Pose), low variation From Down Dog, come 6. High Lunge Step your right foot forward, keep your back heel up, and
forward into Plank, and lie on your belly. Firm your legs and press the tops bend your front leg to a right angle. Let your back knee bend softly and lift
of your feet down. Lengthen your tailbone back toward your feet. Place your hip points up away from your thighs. Interlace your fingers behind
your hands near your bottom ribs; inhale and coil your spine inward, lifting you and reach your shoulders back. Dig the bottoms of your shoulder
your chest forward and up. On an exhalation, slowly roll down. Pulse up blades in and open your chest wide. Feel your heart lift and your side waist
and down eight times; then release and lift back to Down Dog. release back for eight breaths. Step back to Down Dog and switch sides.
7. Virabhadrasana I (Warrior Pose I) From Down Dog, step your right 8. Salamba Bhujangasana (Sphinx Pose) Lie on your belly; come up
foot forward, turning your back heel down. Keep your front knee at a right onto your forearms, elbows under your shoulders. Reach back through
angle and lift your torso and arms up. Create length in your lower back by your legs to lengthen your spine forward and ground the tops of your feet.
snaking your tailbone down toward the ground. Take eight breaths, step Press your forearms down and pull them back, opening your heart. Slide
back to Down Dog, and switch sides. your shoulder blades down and press them in, curling the back body into
the front body for 10 breaths. To release, stretch your arms forward, bend
your elbows, and rest your head on your forearms.
9. Ardha Bhekasana (Half Frog Pose) Lift back into Sphinx. Bend your 10. Bhujangasana (Cobra Pose) Begin with Low Cobra: Place your
right knee, reach back with your right hand, and press your right foot down hands by your ribs and lengthen your torso forward and up. Firm your back
toward the outside of your hip. Keep your foot close to your hip and, if pos- body in and up toward your chest to support you. Keeping both thighs
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sible, spin your right hand, wrapping your fingers over your toes. Lengthen grounded, drive your hands down and, if possible, straighten your arms
your tailbone back and draw your left waist back to keep your torso even. into Full Cobra. Coil your spine into your chest, widening your upper back
Stay for eight slow breaths, release, and change sides. Rest your forehead into your cobra hood. Take eight breaths. On your last exhalation, stick
on your forearms to release. your tongue out, hissing with joy. Roll down slowly. End in Savasana.
107
Flip for ‘Wild Thing’ Pose Level: Intermediate
Fire up the strength in your arms, with the goal of expanding Good for: Supporting lung and
heart health
into a final pose that evokes freedom and ecstasy.
Props needed: One block, one strap
AS YOU PRACTICE Remember that if the stability in your hands and wrists is Intention: Spaciousness
weak, you limit your ability to support yourself adequately and move with a full Reflection: Get out of your head and
range of motion. In addition to preparing your arms to support the weight of into your heart. Feel the space you have
your body, this sequence opens the front of your legs, hips, and torso through created around the front, sides, and back
backbends, providing just enough heat to encourage your chest and heart to of your heart.
open in the final pose.
the quadriceps, belly, and chest; increases
shoulder flexibility
Sequence by Amy Ippoliti; model: Kenny Graham
PHOTOS: CHRIS ANDRE; MODEL: KENNY GRAHAM; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: MEAGANNE McCANDESS/ARTIST UNTIED
1. Adho Mukha Svanasana (Downward- 2. Uttanasana (Standing Forward Bend), 3. Utthita Parsvakonasana (Extended Side
Facing Dog Pose) Come onto all fours, then variation Walk toward your hands, feet Angle Pose) Step your right foot forward,
lift your hips and knees and step your feet back shoulder-width apart, and fold forward. Inter- turn your left heel down, and hug your legs
to open your chest and hamstrings. Lift your lace your fingers behind your back and bend in toward your midline. Extend your left arm
armpits and lengthen your side body. Claw the your elbows shoulder-width apart. Use grav- in front of you and up alongside your left ear.
floor with your finger pads to feel tone in your ity to lengthen your armpits toward the floor. Then turn your belly and chest up to the sky.
arms, which will support you in opening more Move the head of your arm bones and your Keep your right hand by your right foot or on
freely. From your heart, stretch down to your throat toward the back of your body as you a block, or take your right forearm to your right
hands, then fully up through your spine, and reach your arms overhead. Keep your elbows thigh for more space in your torso. After five
down your legs into the feet for five breaths. bent and your legs strong. Hold for five breaths, step back to Down Dog. Repeat on
breaths, release your hands, and step back the left side.
to Down Dog.
“We have an expression in Anusara: ‘Strong arms,

soft heart,’” says Ippoliti.
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LIVE HEALTHY
4. Bhujangasana (Cobra Pose) Lie on your 5. Ardha Bhekasana (Half Frog Pose) 6. Anjaneyasana (Low Lunge), variation
stomach with your hands shoulder-width apart, Come back to your stomach, prop yourself Step your right foot forward into a Low Lunge,
elbows bent, and hands under your shoulders. on your forearms, and melt your heart toward left knee on the floor. Twist to the right, bend
Spread your fingers and claw your finger pads the floor. Bend your right knee and reach back your left knee, and hold the outside of your left
down, energetically dragging your hands back- with your right hand to hold your foot. If pos- foot with your right hand; use a strap if needed.
ward as you lift your armpits. Pull the heads of sible, pivot your right hand so that your fingers To go deeper, take your left foot in toward your
your arm bones up and back, and lift your head face forward as you press your right foot down outer left hip, place your left forearm on the
and chest for five breaths. Move your shoulder toward your outer right hip. Scoop your tail- floor, lean back, and curl your shoulder blades
blades down and in toward your heart. Root bone down. To stretch even deeper, lift off your in toward your heart. Root down through your
your pelvis back through your legs, and curl left forearm and onto your left hand. After five legs and open up through your whole torso.
up through your spine. Stay for five breaths. breaths, release, switch sides, and then step Stay for five breaths. Step back to Down Dog
Release and push back to Down Dog. back to Down Dog. and take the other side.
7. Dhanurasana (Bow Pose) Lie on your 8. Vasisthasana (Side Plank Pose) Come 9. Wild Thing From Down Dog, come into
stomach, rest your forehead on the floor, and forward into Plank, with your shoulders stacked Vasisthasana on your right side. Step your left
enjoy your breath. Allow the muscles on either above your wrists. Take your right hand slightly foot behind you, keep your right leg straight,
side of your spine to settle and expand laterally. ahead of your shoulder and shift your weight and push your hips up away from the floor.
Keep that softness, then bend both knees and onto your right hand as you turn your chest Scoop your tailbone and use your legs to keep
hold on to the tops of your feet. Root your tail- up and stack your feet. Secure both shoulder lifting your hips. Curl your head back, lift your
bone toward the floor, keep your thighs paral- blades onto your back, open your torso, and lift left side body, and keep your left upper arm
lel, and press your feet back. On an inhalation, your left arm up. Hold for five breaths, release moving toward your shoulder socket. Extend
lift your head, torso, and legs up into Dha- your left arm down, and step back to Down your left arm over your head and curve into a
nurasana. Hold for five breaths, release, and Dog. Repeat on the other side. rapturous backbend. Have fun. Be wild. Taste
step back to Down Dog. your freedom. Then release, step back to Down
Dog, and switch sides. End in Savasana.
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109
Wring Out Your Angst Level: Intermediate
Unwind your spine to clear your body and mind with Good for: Building midback health
a sequence of twists and chest openers. Props needed: One strap
Intention: Flexibility
AS YOU PRACTICE Let the twisting action come from the upper back and ribs Reflection: Let the mind mimic the
as opposed to the lower back. If you feel stress in the neck, gaze downward; movements of the spine; visualize the
you should be able to maintain your twist without turning your neck to look synapses creating space and connections.
up. As you twist, keep your pelvis squared to the front of the mat and your
hips level.
Additional benefits: Increases
shoulder range of motion
Sequence by Kathryn Budig; model: Stacie Overby
1. Puppy stretch Come onto hands and 2. Thread the Needle Return to all fours. 3. Gomukhasana (Cow Face Pose), with
knees. Keep hips over knees as you walk the Turn the right palm up and slide it under your Virasana (Hero Pose) legs Return to all
hands forward and melt the heart and chin left armpit. Twist to the left as you lower onto fours; sit back on your heels. Place the left arm
toward the mat, opening the throat and chest. your right shoulder. Resist the left hip back. behind the back, palm out. Raise the right arm,
Don’t worry if you don’t come all the way Press into the left hand to come up and do bend the elbow, and clasp fingers. Release; do
to the floor. the other side. the other side.
PHOTOS: MICHAEL WINOKUR; MODEL: STACIE OVERBY; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: LISA STRUTZ/AUBRI BALK, INC.
4. Makrasana (Dolphin Pose) Come up 5. Parivrtta Adho Mukha Svanasana (Down- 6. Utkatasana (Chair Pose), variation
off your heels and place your forearms paral- ward-Facing Dog Pose, with a twist) Release Step to the front of your mat. Bend your
lel to each other on the floor. Curl your toes to all fours and lift into Downward Dog. Reach knees, sink your hips, and reach your arms
under, straighten your legs, and walk the feet your left hand to the right shin and twist to the straight up. Hook your thumbs together and
in toward the hands, keeping the shoulders left. Hold for three breaths. Repeat on the other try to pull them apart.
over the elbows. side and return to Downward Dog.
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7. Utkatasana (Chair Pose), with a Twist 8. Parivrtta Parsvakonasana (Revolved 9. Three-Legged Downward Dog,
Release the thumbs and inhale. As you exhale, Side Angle Pose) Look down. Step the left variation Release hands to the floor; step back
revolve your ribs to the right and drop your leg back, landing on the ball of the foot with to Downward Dog. Lift your right leg and rotate
left elbow to your right thigh, pressing the feet hip-width apart. Square your hips. Twist the pelvis left, stacking your right hip over your
palms together. into the upper back by strongly pressing the left. Bend your right knee.
palms together.
10. Wild Thing Lightly drop your right foot 11. Kapotasana (Pigeon Pose) Return to 12. Parivrtta Kapotasana (Revolved Pigeon
to the mat. Pivot to the outer edge of your Downward Dog. Bring your right knee forward Pose) Keep the front leg where it is and lift
left foot. Spin your heart to the sky. Straighten and your shin as close to parallel to the front your torso. Turn your chest to the left and place
your left leg and root down through the out- edge of the mat as you can. Keep the back leg your right elbow into the sole of your right foot.
side edge of the left foot. Place your right palm straight, toes pressing down. Square hips and Press the palms into each other, driving the left
on your heart. walk the torso forward. elbow up to the sky.
13. Adho Mukha Svanasana (Downward- 14. Ardha Matsyendrasana (Half Lord of 15. Baddha Konasana (Bound Angle
Facing Dog Pose) Release the twist. Place the the Fishes Pose) Step forward and sit. Place Pose) Release the twist. Join the soles of the
palms on the floor in front, tuck the left toes the left foot outside the right hip and your right feet, knees bent. Open your feet like a book and
under, and step your right leg back into Down- foot outside the left knee. Twist to the right. lift the heart as you inhale. Exhale and extend
ward Dog. Repeat poses 5–13 on the other side. Release the twist and repeat on the other side. the chest forward. End in Savasana.
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111
Power Up Your Legs Level: Intermediate
This flowing sequence of postures, which alternate between Good for: Making you feel grounded
during chaotic times
dynamic movement and stillness, will help you feel rooted to
the earth and also connected to the sun. Props needed: None
Intention: Roots
AS YOU PRACTICE Throughout the sequence, imagine drawing energy in Reflection: Witness yourself sitting
through your feet and your crown, and feel how the earth and sun connect in quietly with your eyes closed. Visualize a
your center. Most important, be compassionate with yourself, especially during cord connecting your root chakra to the
the more intense poses. center of the earth.
Additional benefits: Develops
strong arches and ankles
Sequence and modeling by Elise Lorimer
1. Standing Sidebend Stand with your feet 2. Adho Mukha Svanasana (Downward- 3. Virabhadrasana I (Warrior Pose), varia-
PHOTOS: MICHAEL WINOKUR; MODEL: ELISE LORIMER; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: BETTEN CHASTEN
hip-width apart. Anchor both feet equally into Facing Dog Pose) Kneeling on all fours, press tion Step your right foot between your hands;
the ground. Raise your arms overhead, turn into your palms, curl your toes under, and lift rotate your left foot out and place your heel on
your left palm out, flex the left wrist, and grab your knees, drawing your hips up and back. the floor. Harness the power and stability of
it with the right hand. Inhale and lengthen Balance between grounding into the earth with your legs and core to draw the right hip back
skyward; exhale and lean to the right, gently your hands and your feet, drawing awareness and the left hip forward. Lift your arms by the
lengthening your left arm with your right hand. in through the bones of your arms and legs. sides of your waist and connect to your core.
Breathe deeply into your left side. Take three Breathe easily and fully, releasing tension and From the back shin, extend your arms forward;
breaths. Lift back to center and repeat on the finding grace. gaze forward. Feel a line of energy from your
other side. back leg through your belly, front spine, heart,
and pinkies. Maintain inner awareness and take
five breaths. Repeat on the other side.
“If you can learn to harness your energy and find your center during
dynamic poses, you can find that same quiet, still place when the external
world threatens to throw you off balance,” says Lorimer.
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4. Virabhadrasana I (Warrior Pose I) 5. Riding the Wave Exhale, take your hands 6. Elephant Pose From Down Dog, walk
You’ll flow between poses 4 and 5 to open and to the floor inside your right foot, turn to the your hands toward your feet and roll up to
lubricate your hips. From Extended Warrior, left side, and draw your left heel slightly in. standing. Bend your knees. From your core, lift
inhale, lift your torso, and bring your arms Keep your hands on the floor for support if your torso. Press your palms together, place the
up overhead. you need to. Inhale and return to Warrior I, tips of the thumbs on your third eye, and draw
spinning the left heel down and dialing your your elbows together. Your arms act as your
right hip back under you. Flow between War- elephant trunk. Release your shoulder blades
rior I and this position five times on each side. down your back and lift your breastbone and
Then come to Down Dog for five breaths. elbows. Gaze in front of you. After five breaths,
stand and lower your palms to your heart for
a few more breaths. Repeat three times.
7. Prasarita Padottanasana (Wide-Legged 8. Chest-Opening Twist From Prasarita 9. Goddess Pose, with twist Stand with
Standing Forward Bend) Step your feet Padottanasana, place your hands on the floor your feet a little wider than your hips and turn
wide apart. Interlace your fingers behind you. and turn your heels slightly in. Bend your right your feet out about 45 degrees. Gently press
Inhale and lift your chest; then exhale and fold knee deeply; turn your left toes up. Hover your your hands on the insides of your knees while
forward, bringing your hands over your head sitting bones above the earth and get heavy in dropping your coccyx down. Extend your
toward the floor. Ground through your feet your coccyx. Tuck your right arm around your spine forward, parallel to the floor. Inhale and
and shinbones; release tension from your neck right shinbone. Take your left arm behind you draw the belly toward the spine; exhale and
and shoulders. Stay for five to 10 breaths. and clasp your left wrist with your right hand. rotate your torso and heart to the right, left
(Or place the fingertips on the floor in front of shoulder down, broadening across your chest.
you.) Breathe. Repeat on the other side. Inhale and return to center. Exhale and rotate
to the left. Connect to the ease and balance in
your body as it moves through the transitions.
Repeat 5 times.
10. Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose),

variation From Goddess, jump your feet wider, bend your right knee,
and squat on the floor with your left leg extended and left toes pointing
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skyward. Lengthen your spine, hold your right ankle with your left hand,
and lift your right arm overhead. Press your right knee away from your
midline. Draw your left shoulder in front of your left leg and roll the right
side of your heart to the sky. Take five breaths; when ready, repeat on
the other side. End in Savasana.
113
Strong-Arm Yourself Level: Beginner
Counteract repetitive stress with this sequence, which will Good for: Easing days spent at a desk
or driving
ease tension in the arms, shoulders, and wrists.
Props needed: One strap
AS YOU PRACTICE Yoga teacher Daren Friesen recommends blending sthira Intention: Chant Om. Draw out the
(steadiness) and sukha (ease) while doing the poses. If you feel unstable or sound, using your entire exhale to com-
sense that you are overworking, bring your attention to your breath, gaze, plete it.
and spine. “Feel grounded and connected to the earth,” he says, “while at Reflection: Reflect on the soothing,
the same time feeling long and tall through your spine.” primordial, reverberating vibrations of Om.
“Mantras are passwords that transform the
mundane into the sacred,” said Deva
Premal, kirtan musician.
Sequence by Daren Friesen; model: Jane Dobson
Additional benefits: Flexes and
extends the spine; opens the wrists
1. Adho Mukha Svanasana (Downward-Facing Dog Pose) In Down- 2. Tabletop, variation Lower your knees to the mat and rotate your
ward-Facing Dog, set your hands shoulder-width apart, aligning them so hands outward all the way until the fingers point toward the knees. Take
the middle fingers are straight and parallel to each other. Press down on a deep breath and lean your hips back toward your heels, but keep your
the root of the forefinger, thumb, and inner heel of each hand. Move the palms on the floor. Feel how the warm sensation brings awareness to
PHOTOS: RORY EARNSHAW/SANDBOX STUDIOS; MODEL: JANE DOBSON; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS McDONALD
weight of the pose back into your legs while contracting the quadriceps the inner arms. If you like, play with the pose by placing the hands
and pressing the heels more back than down. Focus your gaze at a spot closer together.
between your shins and feel simultaneously grounded and light.
3. Sasangasana (Rabbit Pose), variation Sit on your shins in Vajrasana 4. Garudasana (Eagle Pose), variation Sit on your shins and open your
(Thunderbolt Pose), then place the top of your head on the mat in front of arms wide. Cross one over the other, bend the elbows, and press your
your knees. Interlace your fingers together behind your back, roll the shoul- palms together. Lift your arms up and press your hands forward to create
ders down the back, away from the ears, then lift your arms over your a deep stretch at the junction of the shoulders and upper torso. Focus on
head. Breathe deeply, then reverse the clasp of your hands and stay here your exhalation, releasing tension. When you’re ready, reverse the wrap of
for five more breaths. your arms and repeat on the other side.
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5. Gomukhasana (Cow Face Pose) Swivel your hips to one side and 6. Purvottanasana (Upward Plank), variation Sit with your legs
cross one leg over the other. Remember this rule: Whichever leg is over, stretched out in front of you. Reach your arms behind your back and place
place the same side’s arm under. Reach the bottom arm behind you and your palms on the floor, thumbs touching and fingers pointing toward the
bend the elbow so your forearm rests along your spine. Reach the top arm hips. For tight or bulky shoulders, move the hands farther apart. Simultane-
up, centering the elbow over the armpit, and bend the elbow so that your ously lift your chest and bend your elbows, making the exhalation longer
hands meet. If your hands don’t touch, use a strap. Remember to breathe than the inhalation. Move the hands a bit wider and reverse the position by
smoothly and evenly. After five breaths, release your arms, recross your turning them out and pressing your pinkies together. Again, lift your chest
legs, and do the other side. and tuck your chin as you breathe deeply and freely.
7. Marichyasana I (Marichi’s Pose), variation Bend your left knee 8. Shoulder Opener This position internally rotates your arms and
and place your foot flat on the floor in front of your sitting bone. Lean for- stretches your shoulders and wrists. While sitting, bend your knees and
ward as far as you can, wrap your left arm in front of and around your left place your feet on the floor, wider than hip-distance apart. Press each
knee, and grab your right wrist (remember this: the wrapper is the grab- elbow against the inside of its respective knee. From there, bend both
ber). Press down through both sitting bones, lift the sternum, and draw elbows and fold your forearms toward your torso. Press the elbows against
the navel to the spine as you twist to the left. Repeat on the other side. your knees, and press the back of your hands against the sides of your
body. Slide the hands up to increase the challenge or down to reduce it.
To increase the stretch, squeeze your knees gently together and breathe
to release tension.
9. Setu Bandha Sarvangasana (Bridge Pose) Lie on your back, bend 10. Sukhasana (Easy Pose) Sit in a cross-legged position. Cross one
your knees, and place your feet on the ground hip-width apart. Raise your wrist over the other, hands pointing down, then interlace the fingers. Take
arms above your head, and rotate them so that your palms are flat on a deep breath and roll the hands in toward you, then up and away from
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the floor with the pinkies on the inside, thumbs on the outside. Lift your your torso, as you try to straighten your arms. Keep your shoulders down,
hips into Bridge Pose. Quietly observe the deep flow of energy and blood away from your ears. Go as deep as you can without straining the arms or
through the arms and shoulders. the breath. Release, switch the grip, then repeat. End in Savasana.
115
Get Into Balance Level: Intermediate
Approach this sequence with perseverance and joy, as you Good for: Gaining confidence
build the needed strength for a challenging arm balance. Props needed: Two blocks
Intention: Joy
AS YOU PRACTICE Work with poses 1 to 10 over time to develop strength Reflection: Find joy in what you have.
for the rest of the arm balances in the sequence, avoiding injury by keep- Joy comes from having no desires.
ing your shoulders and elbows aligned. As you move into the penultimate
pose, Astavakrasana (Eight-Angle Pose), position your arms as you would in Additional benefits: Strengthens
the core
Chaturanga Dandasana (Four-Limbed Staff Pose).
Sequence and modeling by Alexandria Crow
1. Virabhadrasana II (Warrior Pose II) Step 2 Utthita Parsvakonasana (Extended Side 3. Adho Mukha Svanasana (Downward-
or jump your feet wide apart and come into Angle Pose), variation Exhale as you bring Facing Dog Pose) Firmly press into your
Warrior II on your right side. Hug your right hip your right hand to the floor or a block. Sweep hands, hugging your outer arms in as you
in toward the midline of your body; broaden your left arm behind you, holding your right spread your shoulder blades. Press the creases
your collarbones. After five breaths, inhale to thigh. (Place the back of the hand against your of your hips back to lengthen your spine.
come up; repeat on the other side. sacrum if you can’t bind.) Inhale and come up;
exhale and do the second side.
PHOTOS: JASPER JOHAL; MODEL: ALEXANDRIA CROW; STYLIST: JOSEPHINE SALVAD;

HAIR/MAKEUP: MANDY PEREZ/FACE ATELIER; BLOCKS: HUGGER MUGGER
4. Plank Pose Come into Plank. Press firmly 5. Chaturanga Dandasana (Four-Limbed 6. Eka Pada Bakasana (One-Legged Crane
through your hands and hug your outer arms Staff Pose) From Plank, exhale, shift your Pose), variation From Plank Pose, pick your
in. See that your shoulders are over your wrists, weight slightly forward, and bend your elbows left foot off the mat, allow your hip to externally
your navel and waist are lifting, and your body alongside your torso. Inhale back up to Plank. rotate, exhale, and bring your knee toward the
is in one long line. Broaden your collarbones Repeat eight times, making sure that you don’t outer upper arm. Stay for five breaths; come
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and your shoulder blades. bend your elbows past 90 degrees. back to Plank Pose and switch sides.
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7. Adho Mukha Svanasana (Downward- 8. Anjaneyasana (Low Lunge), varia- 9. Adho Mukha Svanasana (Downward-
Facing Dog Pose) Come back to Down Dog, tion Bring your left foot forward into a Low Facing Dog Pose) Lift your kneecaps, draw
pressing your entire palms down. Hug your Lunge. Bring both forearms onto the floor. the inner thighs back without rotating your
outer arms in and roll them down toward the If space allows, tuck your left shoulder under knees, and lengthen your legs by pressing
ground. Press your thighs back to lengthen your left knee. Hug the inner thigh toward the center of your heels down into the mat.
the spine fully. your shoulder; keep your chest broad. Do
both sides, coming to Down Dog in between.
10. Lolasana (Pendant Pose) Lower your 11. Dandasana (Staff Pose), variation Sit 12. Dandasana, variation From Dandasana,
knees to the floor and place a block on either back down and swing your legs around until bend your left knee and hold on to your left
side of your hips. Plant your hands on the they are stretched out in front of you. Plant foot. Draw the leg up and back until you can
blocks and hug your thighs toward your chest. your hands on the blocks, exhale, and lift your tuck your left shoulder underneath your left
Bring one heel up to your sitting bone; lower it. hips, shifting them slightly back. Pick up one leg. Hug the inner thigh toward the shoulder
Repeat with the other heel. Then try lifting both heel, then the other. If you can, lift both heels and keep your chest wide.
feet at once. at once, and then release.
13. Dandasana Pickup From the previous 14. Astavakrasana (Eight-Angle Pose) 15. Setu Bandha Sarvangasana (Bridge
pose, plant your hands next to your hips. Keep Cross your right ankle over the left and Pose) Lie on your back. Press through both
hugging your inner thigh toward your shoul- straighten your legs as much as possible. feet; lift your hips. Press your outer upper arms
der; press down, straighten your elbows, and Squeeze your left shoulder with your inner down. Draw your tailbone toward the backs of
lift your hips and extended leg. thighs. Press your hands down and pick up your knees to lengthen your lower back. Exhale
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your hips. Shift your upper body into the shape and slowly lower down. End in Savasana.
of Chaturanga. Try to repeat on the other side.
117
Index to Sequences
Your map to all 38 beneficial home practices in this issue
REDUCE STRESS/FEEL CALMER ELEVATE YOUR MOOD/PLAY Cleanse Your System ................... 94
Salute the Sun ............................. 22 Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Open Up Tight Hips . . . . . . . . . . . . . . . . . . . . . 96
Center Yourself ............................ 24 Give Yourself a Break . . . . . . . . . . . . . . . . . . . 64 Support Your Spine ..................... 98
Get an Energy Boost . . . . . . . . . . . . . . . . . . . . 48 Take Care of You, Too . . . . . . . . . . . . . . . . . . . . 66 Take Care of Your Back . . . . . . . . . . . . . . . . 100
Quiet Your Busy Mind ................... 54 Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Power Up Your Core ................... 102
Restore Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Wring Out Your Angst . . . . . . . . . . . . . . . . . . 110
Shed the Day’s Stress . . . . . . . . . . . . . . . . . . . 58 Power Up Your Legs .................... 112
Feel Calm and Centered ............... 60 FOCUS ON YOUR BREATH
Give Yourself a Break . . . . . . . . . . . . . . . . . . . 64 Center Yourself ............................ 24 EXPAND YOUR CHEST AND
Warm Yourself Up ........................ 28 HEART CENTER
Let Go of Stress .......................... 70
Get an Energy Boost . . . . . . . . . . . . . . . . . . . . 48 Embrace the Unfamiliar . . . . . . . . . . . . . . . . . 26
Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72
PHOTOS: MICHAEL WINOKUR; MODEL: STACIE OVERBY; STYLIST: LISA MOIR/ARTIST UNTIED; HAIR/MAKEUP: TAMARA BROWN/ARTIST UNTIED
Quiet Your Busy Mind ................... 54 Get an Energy Boost . . . . . . . . . . . . . . . . . . . . . 48
Cultivate Poise and Grace . . . . . . . . . . . . . . 80
Shed the Day’s Stress . . . . . . . . . . . . . . . . . . . 58 Stretch Away Stiffness .................. 52
CLEAR YOUR HEAD & FIND FOCUS Breathe for Joy . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Warm Yourself Up ........................ 28 Breathe Easy .............................. 90 Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Grow Your Power . . . . . . . . . . . . . . . . . . . . . . . . . 82
Cultivate Poise and Grace . . . . . . . . . . . . . . 80 OPEN AND WARM UP YOUR HIPS Breathe Easy .............................. 90
Embrace the Unfamiliar . . . . . . . . . . . . . . . . . 26 Turn Back the Clock . . . . . . . . . . . . . . . . . . . . . . 92
CULTIVATE BALANCE/IMPROVE Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Take Care of Your Back . . . . . . . . . . . . . . . . 100
ALIGNMENT Get an Energy Boost . . . . . . . . . . . . . . . . . . . . 48 Open Yourself Up . . . . . . . . . . . . . . . . . . . . . . . . 106
Set a Goal—and Meet It . . . . . . . . . . . . . . . . 78 Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Flip for ‘Wild Thing’ Pose . . . . . . . . . . . . . 108
Cultivate Poise and Grace . . . . . . . . . . . . . . 80 Stretch Away Stiffness .................. 52 Wring Out Your Angst . . . . . . . . . . . . . . . . . . 110
Stand Your Ground . . . . . . . . . . . . . . . . . . . . . . 84 Quiet Your Busy Mind ................... 54
Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Restore Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 MOBILIZE YOUR SHOULDERS
Shed the Day’s Stress . . . . . . . . . . . . . . . . . . . 58 Embrace the Unfamiliar . . . . . . . . . . . . . . . . . 26
SUPPORT DIGESTION AND CLEANSE Take Care of You, Too . . . . . . . . . . . . . . . . . . . . 66
Feel Calm and Centered ............... 60
Embrace the Unfamiliar . . . . . . . . . . . . . . . . . 26 Let Go of Stress .......................... 70
Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Quiet Your Busy Mind ................... 54 Find Calm Amid Challenge ............ 74
Let Go of Stress .......................... 70
Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Set a Goal—and Meet It . . . . . . . . . . . . . . . . 78
Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Find Calm Amid Challenge ............ 74 Breathe Easy .............................. 90
Stand Your Ground . . . . . . . . . . . . . . . . . . . . . . 84
Turn Back the Clock . . . . . . . . . . . . . . . . . . . . . . 92
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Breathe Easy .............................. 90 Wring Out Your Angst . . . . . . . . . . . . . . . . . . 110

Cleanse Your System ................... 94
Wring Out Your Angst . . . . . . . . . . . . . . . . . . 110
STRETCH YOUR SIDES BOLSTER YOUR CONFIDENCE STRENGTHEN YOUR ARMS
Give Yourself a Break . . . . . . . . . . . . . . . . . . . 64 Have a Little Fun . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Cultivate Poise and Grace . . . . . . . . . . . . . . 80
Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Find Calm Amid Challenge ............ 74 Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Power Up Your Legs .................... 112 Feel Unstoppable . . . . . . . . . . . . . . . . . . . . . . . . . 76 Cleanse Your System ................... 94
Set a Goal—and Meet It . . . . . . . . . . . . . . . . 78 Power Up Your Core ................... 102
RESTORE AND RECHARGE Cultivate Poise and Grace . . . . . . . . . . . . . . 80 Strong-Arm Yourself . . . . . . . . . . . . . . . . . . . . 114
Warm Yourself Up ........................ 28 Grow Your Power . . . . . . . . . . . . . . . . . . . . . . . . . 82 Get Into Balance . . . . . . . . . . . . . . . . . . . . . . . . . . 116
Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Get an Energy Boost . . . . . . . . . . . . . . . . . . . . 48 Flip for ‘Wild Thing’ Pose . . . . . . . . . . . . . 108 SHAKE THINGS UP
Stretch Away Stiffness .................. 52 Feel Unstoppable . . . . . . . . . . . . . . . . . . . . . . . . . 76
Take Care of You, Too . . . . . . . . . . . . . . . . . . . . 66 STRENGTHEN AND STRETCH
Find Calm Amid Challenge ............ 74 YOUR LEGS ACTIVATE AND TONE YOUR CORE
Feel Unstoppable . . . . . . . . . . . . . . . . . . . . . . . . . 76 Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Get an Energy Boost . . . . . . . . . . . . . . . . . . . . 48
Prep for Success . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Shed the Day’s Stress . . . . . . . . . . . . . . . . . . . 58 Find Your Focus . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Open Yourself Up . . . . . . . . . . . . . . . . . . . . . . . 106 Feel Calm and Centered ............... 60 Find Your Bliss . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Let Go of Stress .......................... 70 Set a Goal—and Meet It . . . . . . . . . . . . . . . . 78
SUPPORT AND STRETCH YOUR BACK Feel Unstoppable . . . . . . . . . . . . . . . . . . . . . . . . . 76 Cultivate Poise and Grace . . . . . . . . . . . . . . 80
Wake Up Gently . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Set a Goal—and Meet It . . . . . . . . . . . . . . . . 78 Cleanse Your System ................... 94
Stretch Away Stiffness .................. 52 Cultivate Poise and Grace . . . . . . . . . . . . . . 80 Open Up Tight Hips . . . . . . . . . . . . . . . . . . . . . 96
Restore Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Grow Your Power . . . . . . . . . . . . . . . . . . . . . . . . . 82 Power Up Your Core ................... 102
Shed the Day’s Stress . . . . . . . . . . . . . . . . . . . 58 Stand Your Ground . . . . . . . . . . . . . . . . . . . . . . 84 Tone Your Abs ........................... 104
Feel Calm and Centered ............... 60 Breathe Easy .............................. 90 Get Into Balance . . . . . . . . . . . . . . . . . . . . . . . . . . 116
Take Care of You, Too . . . . . . . . . . . . . . . . . . . . 66 Cleanse Your System ................... 94
Turn Back the Clock . . . . . . . . . . . . . . . . . . . . . . 92 Open Up Tight Hips . . . . . . . . . . . . . . . . . . . . . 96
Cleanse Your System ................... 94 Support Your Spine ..................... 98
Open Up Tight Hips . . . . . . . . . . . . . . . . . . . . . 96 Take Care of Your Back . . . . . . . . . . . . . . . . 100
Support Your Spine ..................... 98 Power Up Your Core ................... 102
Take Care of Your Back . . . . . . . . . . . . . . . . 100 Tone Your Abs ........................... 104
Tone Your Abs ........................... 104 Flip for ‘Wild Thing’ Pose ............ 108
Open Yourself Up . . . . . . . . . . . . . . . . . . . . . . . 106 Power Up Your Legs .................... 112
yogajournal.com
Wring Out Your Angst . . . . . . . . . . . . . . . . . . 110

Strong-Arm Yourself . . . . . . . . . . . . . . . . . . . . 114
119
— THE BHAGAVAD GITA
“Yoga is the journey
of the self through the self to the self.”
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A COMPLETE GUIDE TO

SPECIAL ISSUE YOGA AT HOME

Cover Credits: Photo: Joe Hancock; model: Nancy-Kate Rau;

54 Quiet Your Busy Mind 92 Turn Back the Clock

26 Embrace the Unfamiliar 102 Power Up Your Core

Mix-and-Match 76 Feel Unstoppable BY YOGI BHAJAN

and closing poses to choose from

EDITOR IN CHIEF | Carin Gorrell

Om Alone GENERAL MANAGER | Kim Paulsen

a class! Let’s put those ideas to rest right now. D I G I TA L

VICE PRESIDENT, CONTROLLER | Joseph Cohen

©2016 Eden Foods 08633

400 foods & 1,140 free recipes

space or time, or that we simply

potential for freedom in my journey,

When my time is constrained and When life gets hectic, integrate

10 Benefits of a Home Practice

Five Big Home Practice Wreckers

2. Make a space. 3. Have a plan.

Seek out the right teachers. The best

Keep a journal by your mat during

Remember that you are your own

Finally, consider teacher training.

The Essential Props You’ll Need

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

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

Blankets: Multipurpose props, tight-weave blankets can

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

sequence. 6. Pace yourself.

this grouping your go-to routine Devote a few minutes—either while

focus to your breath, to meditate, 8. Enlist the help of a friend.

TSPINScan 52 weeks ending 10/04/15.

HERE’S SOME Let Go of Stress

Give Yourself a Break Set a Goal—and Meet It

Find Your Bliss

Embrace the Unfamiliar

Power Up Your Legs

SUPERHERO: Open Yourself Up

Sequence by Richard Rosen; model: Claire Missingham

“Sun Salutations serve as an all-purpose tool, kind of like a hammer

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

Sequence and modeling by Larissa Hall Carlson

WANT TO PERSONALIZE YOUR HOME

distribution of energy throughout your body.

Seated Forward Bends Closing Poses

1. Tadasana, with Sun Breath

Step 2: Standing Poses

Virabhadrasana I (Warrior Pose I)

Utkatasana (Chair Pose)

Vrksasana (Tree Pose)

Virabhadrasana II (Warrior Pose II)

Utthita Parsvakonasana (Extended Side Angle Pose)

Utthita Trikonasana (Extended Triangle Pose)

Step 3: Arm Balances

Plank Pose Bakasana (Crane Pose)

DOWNWARD-FACING SIDE PLANK POSE

PLANK POSE CRANE POSE

Setu Bandha Sarvangasana (Bridge Pose) Sasangasana (Rabbit Pose)

BRIDGE POSE RABBIT POSE

Ustrasana (Camel Pose) Dhanurasana (Bow Pose)

Bhujangasana (Cobra Pose) Urdhva Dhanurasana (Upward-Facing Bow Pose)

CAMEL POSE BOW POSE

COBRA POSE UPWARD-FACING BOW POSE