Poses

Adho Mukha Svanasana (Downward Facing Dog)

1) From uttanasana, place your hands on the floor shoulder distance apart (bend your knees if you have to to place your palms flat). Step your feet toward the back of the mat, keeping your hips high, so your body forms a triangle of sorts — hands forming one part of the base, feet forming the other part of the base, buttocks the top.

2) Check to make sure your fingers are spread wide with your first fingers pointing toward the front of the mat. (You may come to your knees to do so.) Press into the space between your first finger and thumb to rotate your elbows so your elbow creases are facing each other.

3) Lifting up on your tip toes, concentrate on creating a straight line from palms to buttocks. There is a tendency to shift too much weight forward in this pose so the arms take most of your weight. Try to shift your weight back as much as possible, bending your knees if necessary. Move your shoulder blades strongly down your back, away from your neck, and feel this area of your back take some of the weight.

4) Draw your navel in toward your spine and up toward your heart as you lift your buttocks even higher, releasing your lower back. Keep your navel drawing in strongly as you let your heels release toward the floor. They will not rest there. Instead, they act as weights to help open your hamstrings.

5) Check to make sure your legs are hip distance apart, with your second toes pointing toward the front of the mat. Let your inner thighs rotate toward the back of the room and feel how this releases your lower back, which in turn takes some of the tightness out of your hamstrings.

6) One more time, lift all your energy toward your buttocks. Feel as if you are drawing energy from the earth through your hands and your feet, sending it all upward and making your body feel lighter.

7) Shake your head a few times to release and tension in your neck. Keeping your neck long, gaze at your inner thighs. Feel strong but relaxed and breathe deeply.

Adho Mukha Svanasana is often the starting point for other poses. Try not to overlook it when you use it as a transition. It allows you to release your spine and limbs after other difficult poses.

Note:
We strongly recommend you try new poses under the supervision of a qualified yoga teacher. As with any physical activity, when you practice on your own you assume a risk of injury for which YogaMamaMe.com and its author are not responsible. Please treat your body with care!

Adho Mukha Vrksasana (Handstand)

1) Kneel on your hands and knees on the floor. If you are not strong in your handstand balance, place your hands about six inches from the wall.

2) Take your time setting up, in both body and mind. First, set up your body: Make sure your hands are shoulder distance apart with your fingers spread and first fingers pointing toward the wall. Press strongly into the space between your first finger and thumb. Bend your elbows slightly and perform a shoulder loop: toward the front, up to your ears, and down your back. Feel the strength of your shoulder blades as they move strongly down your back.

3) Lift your hips and move into adho mukha svanasana (downward facing dog) without losing the strength in your strong shoulders and back. Keep your knees bent and your attention on your arms and back. Gaze at the point where the floor and wall meet.

4) Walk your feet in closer to your hands without losing your strong shoulders and back.

5) Prepare your mind: All you are doing is moving from the familiar adho muka svanasana (downward facing dog) to the similar adho mukha vrksasana (handstand).

6) Lift your dominant leg (the one you kick with) off the ground, bend your knee, and think of that leg going all the way to the wall. Slightly bend the leg on the floor and prepare to push the floor away with your foot.

7) Press into your hands, kick confidently with your dominant leg, and keep your eyes on the point where the floor and wall meet as you swing your dominant leg to the wall and your other leg follows. Do not bend your elbows; instead, strongly maintain your arm strength. Believe in it.

8) Be ready to let yourself go. This is a pose you set in motion. That motion is what carries you upside down. Trust that you will be upside down and you will be fine.

9) When you are upside down, appreciate the present moment. Don’t think about releasing down until you are ready.

10) Instead, let the rest of your body help lift you. Engage your abdominals, tuck your tailbone, and let your inner thighs move toward the wall as you press your legs strongly together.

11) When you are ready, release one leg at a time with as much control as you can. Rest in either uttanasana (standing forward fold) or balasana (child’s pose) before standing right side up again.

Carry into your day the knowledge that you have the strength to turn upside down. And that in no time you will find yourself right side up again.

Adho Mukha Vrksansa (Handstand) Variations

Backbending Version

1) Begin the pose with your hands placed anywhere from three inches to a foot away from the wall, depending on the flexibility in your back. Stay close to the wall the first few times you try this pose and/or if your back is tight.

2) Make your way into handstand with your feet against the wall, following the instructions above or any way you prefer.

3) Lifting out of your arms and finding the opening behind your heart, let your sacrum move toward the wall until it is resting against the wall. Your legs will also rest against the wall. To help support the backbend, think of lifting up from your heart to your heels and press strongly into the space between your thumb and first finger.

4) As you remain in this inverted backbend, keep thinking of lifting your weight up through the soles of your feet and lengthening your spine to keep the compression from building too strongly. Open across your collar bones and enjoy the beauty of the pose.

5) To come out, press firmly into your hands as you let your sacrum lift along and then away from the wall, bringing your spine back into a neutral alignment. See if you can balance for a moment in handstand to bring the greatest alignment to your spine before coming out of the pose and resting in balasana (child’s pose).

One-handed Handstand Variation

1) Move into adho mukha vrksasana close to a wall.

2) Once you are upside down, allow your legs to separate into a moderate straddle, spreading your weight and energy.

3) Pressing even more strongly into your right hand than your left, feel the energy lift from your right palm through your spine. Adjust your legs so that the energy is balanced.

4) Slowly, as you feel the balance, allow your left hand to lift from the floor.

5) As you master the pose, your left arm will move to your side, sending even more energy in a parallel line with your spine.

6) Place your left hand back firmly on the floor, shift your weight to the left, and repeat on the other side.

Remember, even if your second hand never actually leaves the floor, it is your intention that remains important. This pose is about shifting energy and trusting yourself.

Sometimes You’ve Just Gotta Cry (Especially at Four O’Clock in the Morning)

Ardha Baddha Padmottanasana(Half Bound Lotus Standing Forward Fold)

1) As with any standing balance, take a moment in tadansana (mountain pose) to find your standing alignment. Pay particular attention to drawing your navel in toward your spine and lifting it up toward your heart. Also note the proper alignment of your cervical spine (your neck) by tucking your chin slightly.

2) As you are ready, shift your weight to your left foot. Draw on your navel to maintain the same alignment of your spine even as you lift your right foot off the floor.

3) Bend your right knee out to the right as you reach for your right ankle. If this makes your hip feel tight, consider vrksasana (tree pose) for many of the same benefits.

4) If you are able, continue to draw your right foot toward the front of your left hip, moving into half lotus. Remain here as you find your balance and alignment. Work on moving your right knee back into a plane with your body (not forward of your body). Draw your shoulders down your back and let your sternum lift. It helps to maintain some tension in your right foot/ankle.

5) You may remain here, balancing and opening your right hip, or you may bind. To bind, continue holding your foot in place with your left hand on your right ankle. Lift your right arm up and reach around your back, reaching for your right foot with your right hand (your arm reaches behind your back). If you can’t reach, you can hold onto your left wrist or arm with your right hand while your left hand continues to hold your right foot.

6) Take a few moments to breathe into this bind. Continue dropping your shoulder blades down your back so your sternum can lift. Let your hips come level with each other. Maintain a steady drishti (gaze) and a clear mind.

7) If you would like to move on, and you are able to bind completely (right hand holding right foot), start to bend forward, keeping your torso long and leading with your heart. Think of your buttocks reaching for the sky and your left hand reaches for the floor.

8) Once your left hand is on the floor, press your left heel down and lift through that leg, finding the opening in your hamstrings. If you are able, start to walk your left hand closer to your left foot. You are moving toward the left fingers being next to the left toes.

9) Remain here, gazing at your big toe for at least five deep, long breaths. Think especially of the opening in your hamstrings and your shoulder. Let them happen.

10) When you are ready, press down into your left foot and let your heart guide you back to standing. The key is maintaining a long torso — spine in aligment and navel drawing in.

11) When you reach standing, mindfully release the bind and draw your right foot back to the floor.

12) Take a moment of gratitude before repeating on the other side.

Agnistambhasana (Double Pigeon or Fire Log)

1) Sit on the floor in a comfortable cross-legged position. If you find yourself collapsing at all in your lower back or unable to lift your heart without too much effort, sit on the edge of a folded blanket. The folded edge of the blanket should be just under your sitting bones, not under your thighs.

2) Lift your top leg and place your foot on the floor with knee bent toward the ceiling, just to get it out of the way for a moment. Shift the leg that is still on the floor (the bottom leg) so that your shin is parallel to the front of the mat. Your thigh and shin will form two sides of a triangle. If this puts any strain on your knee or if you find yourself listing strongly to that side: a) flex your foot strongly, and b) place a folded blanket or even a bolster under your knee. Find a place where you feel a little bit of a stretch but not too much discomfort and absolutely no pain.

3) Now move the other leg so that its shin is also parallel to the front of the mat and stack it over the bottom leg so a triangle is formed by your legs. The intention is for your top ankle to rest on the bottom knee and your top knee to rest over your bottom ankle. Use blankets or a bolster if — as is likely — your top knee can not rest directly on your bottom ankle (that is, your knee is flying, unsupported, in the air). Keep your feet flexed to protect your knees and make sure you have something for your top knee to sink into.

4) Sit here for 8-10 long, slow, deep breaths. You may rest your hands on your thighs or knees, or place them on the floor next to you for more support. Think of rotating your inner thighs up toward the ceiling and out to the sides. Gently allow your tailbone to descend into the floor or blanket as you draw your navel in toward your spine and up toward your heart.

5) Pay particular attention to your shoulders to ensure you don’t transfer the tension to them. Let them slide down your back with each exhale as the energy moves freely out the crown of your head. Think of how your hips are opening and offering, like the leaves of a plant cradling the stalk that is your spine and supporting the flower that is your opening heart.

6) If you feel calm and as if your edge of discomfort has melted, you may wish to gently fold forward. (I do not recommend this if you have a bolster between your upper knee and lower ankle. Instead, try replacing the bolster with a few folded blankets and allow the hips to open in this way.)

7) To fold foward, move very slowly and consciously. It is easy to skip right over a tight spot and miss that opportunity for release. Instead, start by placing your palms on the floor in front of you. Lengthen your heart away from your hips, roll your shoulders down your back, and draw your navel in toward your spine and up toward your heart. Stay here if you have reached your edge and work on letting go of any place you’re gripping, especially your hips.

8) If you are ready to move on, place your forearms on the floor and repeat all the other instructions in step 7.

9) Eventually, if you are very open, you may find your forehead on the floor. Wherever you are, feel the strength in your hips even as they open, and use both sensations to lengthen your spine and let your heart blossom.

10) People with truly open hips may want to add a beautiful twist, placing the elbow on the same side of the body as the upper leg (e.g., if your right leg is on top, you will use your right elbow) in the arch of your upper foot. Bring your palms together in prayer position, lengthen your spine, and gently twist, opening your heart even more.

11) After you have experienced the pose fully — by surrendering completely and letting go of any gripping — gently release. It is helpful to support your knees with your hands as you unfold. Stretch your legs out in front of you and move them gently in any way that feels good to bring motion and fluid back to the joints.

12) Repeat mindfully on the other side, being prepared to be tighter this time and surrendering to that truth and the possibilities it offers.

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Ardha Chandrasana (Standing Half Moon)

1) If you’re new to this pose, or experienced enough with it to know it always leads to frustration, try it by a wall. Place a block against the wall and follow the instructions that follow. The wall will be there to support you for balance.

2) I recommend using a block for this pose unless you are so experienced with it that you can open your heart and look up to the sky without one. In which case, you probably aren’t reading these instructions anyhow.

3) Place the block about a foot to a foot and a half in front of your right foot and line up the left edge of the block with the outside of your baby toe. You may need to adjust this spacing depending on your body. If your hips are tight, set the block on the small end so you don’t have to reach as far down for it. If your hips are relatively flexible, place it on the long end, so you will be reaching closer to the floor.

4) Place your left leg a large step or so behind you. Your intention is to start to open your navel and heart to the side wall once you are balancing, so think of this idea as you start to shift your weight to your right foot.

5) Place your left hand on your hip. Consciously bending your right knee, reach for the block. You should have space for your spine to lengthen; adjust the block if you need to.

6) Feeling the foundation of your hand on the block and your right foot on the floor, let your left leg start to float off the floor. Keep gazing at the floor, feeling the length of your spine, as your left leg floats higher and higher. The intention is for it to form a straight line with your torso.

7) As you find your balance, let your left elbow start to point toward the ceiling. This action will start to open your left hip so it stacks on top of your right hip. Keep your nose pointed toward the floor and your gaze steady.

8) Remain here for a moment and assess where you are in this pose. Draw your navel in toward your spine and up toward your heart for stability. So much is going on — balance, flexibility, strength. Respect where your body is but don’t let the idea of limits defeat you. Instead, let the energy course through the shape of your body and feel your heart start to open to the side wall.

9) Consciously let the changes in this pose happen. One day, perhaps, you will have your left hip stacked on top of your right, your left leg level with your torso. Perhaps you will be able to release your left hand from your hip and let the fingers point toward the sky so your right and left arms form one straight line of energy. Maybe you’ll even be able to turn your head on your neck (an extension of your spine) and gaze toward the ceiling.

Or maybe not. Maybe you’ll fall. But you’ll fly for just a moment before falling gracefully. Or not. And you’ll laugh either way. Because one of the biggest differences I’ve seen between middle-aged me and toddler Jake is his ability to laugh off his frustration.

So go ahead and laugh one more time when you come out of this pose and realize you get to try it again on the other (groan) side.

Baddha Konasana (Bound Angle)

1) Sit with your knees bent out to the side and the soles of your feet touching in front of you so you legs form a diamond shape. If it is difficult for you to sit in this position without sinking into your lower back, sit on the edge of a folded blanket. It is important to be able to begin the pose with a long spine and lifted heart, so don’t be shy about using the blanket.

2) If your knees are more than six inches or so from the floor either move your feet further from your torso or support your knees with blankets or blocks. Conversely, if your knees easily reach the floor, draw your feet closer to your body. If you experience any knee pain, back out of the pose until you no longer feel it.

3) Place your hands on your feet and open them like a book in front of you. Draw your navel in toward your spine and up toward your heart to keep your lower back strong and supported.

4) As you inhale, feel the slight opening out of your arms as you open your feet. Use this feeling to help roll your shoulder blades down your back so your heart lifts.

5) Close your eyes and see your next inhale traveling up your spine, drawing it straight and bringing space between the vertebrae. Use the gentle actions of your navel drawing in toward your spine and up toward your heart, your shoulder blades moving down your back, your sternum lifting, and your chin tucking slightly to keep your neck long to support the pose.

6) Be here, breathing and concentrating on lengthening your spine, for 8-10 slow, long, deep breaths. You may focus the exhales on any place you feel tight, especially your hips, gently allowing them to release.

7) To move on, start to let your heart drift forward, to some point beyond your feet, as you exhale. Stop when you feel your edge — a spot of discomfort and tightness, but not pain.

8) Take an inhale here, letting your heart reach even more and your spine grow longer.

9) As you exhale, bow your head and let it move toward your feet. Stop when you reach your edge and gaze at your heart.

10) You may place a bolster in front of your feet and rest your forehead on it for a deliciously calming pose.

11) Remain here, breathing slowly and deeply and gazing at your heart, for another 8-10 breaths.

12) Come out of the pose slowly, first sitting up, then using your hands to support your knees and draw them together. Straighten your legs slowly and kindly.

13) If you are enjoying the calm of this pose, you may choose to sit in a comfortable cross-legged position with your eyes closed, simply breathing for several more minutes.

Bakasana (Crow)

1) Squat on the floor and lean forward so your heels lift off the floor and your hands are on the floor in front of you.

2) Concentrate on your hands, as they will be your foundation. Place them shoulder distance apart and spread your fingers. Make sure your pointer fingers are pointed toward the front of your mat. Press into the space between your pointer fingers and your thumbs and, at the same time, draw your elbows closer toward each other so your shoulderblades come together on your back. This will feel awkward, but you will also start activating your balancing muscles. Consider all that you carry on your back and see how beautiful that can be in this pose.

3) Lift your hips and, bending your elbows in toward your sides, place one knee on each tricep, as close to your armpit as you can. Your toes will stay on the floor. To find space for this part of the pose, draw your navel in and lengthen your spine.

4) Lifting on your tiptoes, think about letting your heart surge forward. Don’t forget to keep your elbows close to your sides. Feel a lift in your lower back by pulling your navel in toward your spine. You are combining that self-generated heat in your core with the energy of your heart — freeing yourself to follow change while putting in the effort and energy to embrace it and work with it.

5) As you start to feel the lightness and lift of your heart and your core heat working together, continue to lift up on your toes and see if you can bring one foot off the ground. Experiment with lifting one foot and then the other, trying not to lose the balance of energy you had with both feet on the floor. Think about how this relates to life — easier with both feet on the ground, but less open to the change that will inevitably come to us.

6) Ultimately, you may feel ready to try lifting both feet off the ground. You must trust yourself and the energy you generate and the energy around you, just like in life. It helps to keep lifting around your kidneys — just above your hips — and to draw your elbows in strongly. Don’t be afraid to let your neck lengthen — like sticking your neck out in the face of unknown change, you might fall, but you might soar.

Even if you are not fully in the balance, let yourself fly. Even with all the strength we must have as mothers, we can, indeed, soar.

Balasana (Child’s Pose)

1) Kneel on your mat with your knees together, and sit on your heels. If this is uncomfortable for you, experiment with placing a blanket or bolster between your thighs and calves or a rolled-up blanket between the tops of your feet and the floor.

2) Lean forward so your torso drapes over your thighs, and rest your forehead on the floor. Let your arms drape by your sides, palms facing the ceiling in a gesture of reception. Or, if that’s uncomfortable, rest them overhead on the floor in front of you.

3) Another possibility, depending on how you’re built, is to spread your knees apart (keeping your toes touching) and rest your torso between your legs, supported by resting just a bit on your thighs.

4) The point here is to let your forehead sink into the floor. Let the pressure of the floor on your third eye chakra quiet the judgments arising in your mind — whether of yourself or someone else. Let the humility of resting your forehead on the floor bring peace to your mind. Let go of caring what anyone else thinks about you. Let go.

Bhujangasana (Cobra)

1) Lie on your mat on your belly. If you’d like to warm up by coming to the mat through surya namaskar (sun salute), it’s a lovely way to warm up your spine. If you are not warm coming into this pose — as with any pose — back off and let it come slowly so you don’t injure yourself.

2) Place the tops of your feel firmly on the floor with your feet touching. (If having your feet touch makes your lower back feel tight or painful, move them a comfortable distance apart.) Take a moment to feel as if your inner thighs are rotating toward the ceiling. Release your buttocks and note how these three actions create more space for your lower back to lengthen.

3) Place your palms on the floor directly under your shoulders. Spread your fingers and make sure your first fingers are facing toward the front of the mat. Perform a shoulder loop — toward the front, up toward the ceiling, and down your back — and then draw your elbows strongly toward your sides. It is important that they stay close to your ribs throughout the pose to provide the best support.

4) Keeping your arms and legs (but not buttocks) strong, draw your navel in toward your spine and up toward your heart. Keep this strong engagement to protect your lower back.

5) When you are ready, inhale and concentrate on lengthening your spine so much that your heart begins to lift and your upper body rises off the floor.

6) As you exhale, let your upper back bend, as if your shoulder blades are supporting your heart. Keep your pelvis and (unless you are exceptionally open and warm) your navel pressed firmly into the floor and your legs strong, with the tops of your feet pressing firmly into the floor as well.

7) On your next inhale, focus on pressing into the space between your first fingers and thumbs and notice how this lifts your heart even more. Your arms will move toward straight, but do not try to straighten them. When you simply straighten your arms, you risk bringing the backbend into your lower back, where you may injure yourself. Instead, use the energy of pressing your hands into the floor to lengthen your heart forward and up.

8) Take a moment to look down at the floor to release your cervical spine (neck). On your next inhale, feel the breath travel from the base of your spine all the way out the crown of your head. As the breath moves through your cervical spine, let your head lift. Your neck should not be compressed.

9) Remain here, breathing deeply, for 5-8 long, slow, deep breaths. Check in with the energy you are generating, and see how it changes the pose — how pressing into your hands lifts your heart, pressing the tops of your feet into the floor lengthens your spine, drawing your elbows in to your ribs deepens your back bend. Play with these changes.

10) When you are ready, exhale as you slowly lower your chest to the floor. Rest in balansana (child’s pose) by drawing your buttocks back to rest on your heels and draping your body over your thighs (your knees will be bent). Rest your forehead on the floor and your arms at your sides.

Next time you feel like you want to keep things from changing, let your shoulder blades tickle your heart as they do in bhujangasana, and see if that doesn’t remind you of how good it feels to be open to change.

Chaturanga

So challenging and yet so rarely held for long enough to appreciate and fully benefit from it, chaturanga is a place where strong practitioners will slow down and return to their breath. You enter chaturanga on a slow exhale and hold it until you begin to inhale. The breath should move you through all of your yoga poses, not the other way around, and this is a great place to train yourself to heed this yoga basic.

1) The best way to truly be conscious of this challenging pose is to enter it from adho mukha svanasana.

2) As you inhale, shift your body forward, letting it slowly unfold into plank pose, the upper push-up position. As you move slowly from adho mukha svanasana, keep your torso strong — navel pulling in toward your spine and up toward your heart, shoulder blades moving strongly down the back, elbows hugging in — and you will feel the beauty of plank while protecting your back.

3) Exhale in plank pose, checking in with your strength and integrity here. Your fingers should be spread with first fingers facing the front of the mat. Hands are shoulder distance apart. Arms are straight and strong. Shoulder blades are moving down the back, in the same direction as your lengthening lower back. Navel is drawing in toward your spine and up toward your heart. Inner thighs are moving strongly toward the ceiling. Neck is long as you gaze at the floor.

4) Take another inhale and feel it move through your long, supported spine. Let your heart move even further toward the front of your mat, drawing your shoulder blades a tad further down your back. This is the key to a strong and safe chaturanga — heart physically moving toward the front of the mat so your back supports more of your weight, rather than your arms.

5) Drawing your elbows in toward your ribs, exhale slowly as you lower. Take the full length of your exhale to make your way to chaturanga, hovering a few inches above the floor. As in plank, your body is straight and strong, your spine long.

6) As you inhale, concentrate on your kidney area — between lumbar and thoracic spine — and feel as if someone were lifting your from a string attached to this area as your arms straighten and you find yourself back in plank.

7) Exhale and lift your buttocks into a long, releasing adho mukha svanasana. Rest here or in balasana.

8) For an added challenge and to strengthen both your chaturanga and your urdhva mukha svanasana (upward facing dog), from chaturanga, inhale and draw your body forward several inches. Move back to chaturanga on the exhale, before inhaling to plank and exhaling to adho mukha svanasana.

9) As you grow more experienced, try to hold chaturanga for 3-8 long, controlled breaths.

Eka Pada Raja Kapotasana (Pigeon)

1) From Kapotasana (pigeon prep), still sitting with your right knee bent in front of you and your left leg extended behind you, bend your left knee.

2) See if you can grasp your left foot with your left hand. If you can’t, use a strap looped around your foot. Flex your left foot strongly to protect your knee.

3) Remain here and breathe until you feel your left hip tendon relax. Try to square your shoulders to the front of your mat.

4) This may be your pose. If so, remain here, breathing, and let your heart open into a bit of a back bend. Find your beauty.

5) If you would like to move on, swing your left fingers around the sole and to the outside of your left foot and continue circling them around to the front. Your left elbow will bend toward the ceiling, your palm will rest on the ball of your foot, and your fingers will face the front. Push your foot strongly into your hand and you push your hand strongly into your foot as your knee bends more deeply with your opening quadricep. If you feel any knee pain, release the pose. If you are at your edge, stay here, breathe deeply, and let your heart open into a back bend. Find your beauty.

6) If you would like to move on, hook your left toes in the crook of your left elbow as you bend your left arm and reach your left hand toward the front. Reach your right hand toward the front then up toward the ceiling. Bend your right elbow and see if you can grasp your left fingers with your right fingers. Breathe deeply, and let your heart open into a back bend. Find your beauty.

7) If you are exceptionally open, release your right hand back to the ground for balance and let your left foot slide out of your left elbow toward your wrist. Stick out your left thumb (like a hitchhiker) and grasp the outer edge of your left foot between your thumb and fingers. Rotate your left elbow overhead as your hand shifts to hold your left toes with your fingers on the top of your foot and your thumb on the sole. You may keep your right hand on the floor or circle it overhead to join your left hand on your left foot in the full pose. Breathe deeply, and let your heart open into a back bend. Find your beauty.

Repeat on the other side.

We all will have different versions of this pose, just as we all have very different children. But just as each of our children is beautiful in his or her own way, so are each of our poses, which come from us just as our children do. The best part of eka pada raja kapotasana, just like the best part of motherhood — and of life — comes from finding the beauty.

Garudasana (Eagle Pose)

1) Stand with your feet about hip distance apart in tadasana. Take a moment to spread your toes and feel the full weight of your feet on the floor. Rock subtly back and forth until you find your balance.

2) When you are ready, shift your weight more firmly to your left foot as you lift your right foot off the floor, bending your knee. Cross your right knee over your left thigh just above the left knee as you bend your left/standing leg as if you are starting to sit in a chair (your buttocks will move toward the back of the room as your heart moves forward, seeking balance).

3) If you are able, you may continue wrapping your right leg around your left/standing leg so the top of your right foot moves to the inside of your left ankle. If this is too much for your balance — or just doesn’t make sense — it is fine to simply cross the right knee just over your left and let your right toes point toward the floor. You can also rest your right toes on the floor to support your balance.

4) Once you find your balance, let your heart lift as you raise your arms to the side. Bend your elbows so your fingers point toward the ceiling as you bring your arms together in front of you. Cross your left elbow over your right elbow. Bring the backs of your hands together, or, if you are able, bring your right forearm toward your body and cross it back to the right so your palms meet.

5) Observe how you’re deliberately twisting yourself in a big knot and breathe slowly and calmly, just letting it be. Keep your left foot firmly on the floor, your heart floating, and your eyes on a steady spot with your chin tucked slightly to keep your neck long.

6) If you’d like to move more deeply into the pose, bend your standing knee even more deeply, sitting more into the imaginary chair. Your buttocks will have to move further toward the wall behind you as your heart balances by moving forward. You may go so deeply you find yourself looking down at the floor, like an eagle perched on high looking down at the earth. Take your time getting to whatever is your pose at this moment and this place on your path. Consider this lovely perspective.

7) Breathe into the self-generated tightness, sending breath into places of tension. When you have had enough, let your limbs untangle and spread, freeing yourself and feeling the rush of energy and balance in your body.

8) Repeat on the other side (left leg on top, right arm on top) and observe whether the sides are different, how you feel about tangling yourself up a second time, and whether you are simply having a balanced or unbalanced day.

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Labor Day Indeed

Gomukasana (Cow-Faced Pose)

I can’t say I find gomukasana the most beautiful of the heart-opening asanas. But I offer it here because it provides a challenge in keeping with this discussion. So much is going on with your body, so much opening is required, that it’s difficult to remember to keep your heart open. So don’t expect anything of your body but what it can do, and see what this acceptance of your own love does for you.

1) Sit on your mat and place your right leg over your left, bending both knees so your right knee rests on top of your left knee. Your right foot will sit somewhere near your left hip, and your left foot will be somewhere near your right hip.

2) Take a moment to find the supports you might need for this pose. If your right foot doesn’t touch the floor, place a blanket under it. If your right knee is more than 5-6 inches above your left knee, place a block or rolled up blanket between them to give your right knee support. If your knees hurt, flex your feet to engage the muscles around your knees. If you need to place a blanket under your buttocks to sit comfortably, feel free to do that.

3) Sit here for a few breaths, resting your fingers on the floor next to your hips to help keep your spine long. Send the inhales into the places your feel tight and release from those places as you exhale.

4) When you start to surrender to the pose and feel ready, let your shoulders loop forward, up toward your ears, and down your back so your heart can lift. Start sending your breath into your heart and trust your hips to the earth.

5) You may remain here if your hips are tight. If you would like to move on and can comfortably remove your hands from the floor, raise your right hand directly overhead. Bend at the elbow, reaching your hand toward the space between your shoulder blades. Your palm will face in toward your body and your fingers will point toward the floor. Try to keep your right elbow facing directly toward the sky as you let your heart lift while keeping your right shoulder down.

6) Reach your left arm straight out in front of you, then loop it — still straight — around to the left side. When it has gone as far is it comfortably goes, turn your left palm toward the back of the room, bend your elbow, and bring the back of your hand toward your back.

7) Take a moment to find your heart and breathe into it. As you exhale, let your shoulders relax into the pose.

8) You may stay here or move your arms more deeply into the pose to see if you can grasp your fingers together. If this is too much, you can grab onto your shirt with each hand for support in the deepest position that doesn’t cause you pain. Or you can hold onto a strap or belt with each hand, working them as close to each other as you can without feeling pain.

9) Your hips are opening deeply to release stuck emotions, and your shoulders are opening to release things from your past that close your heart. This makes it both more difficult and more healing to let your heart start to rise toward the ceiling as you bravely breathe into it and release its beauty into your areas of tightness.

10) Take 5-8 deep, slow breaths, then carefully release the pose. Make sure your joints are released by moving in any way that feels good before you try it on the other side.

It may feel awkward, but gomukasana is a huge gift. If you can send the energy of your heart to the places you feel tight, you are allowing your own love to heal those past wounds stored in your hips and shoulders.

And if you can receive love from yourself, surely you can receive it from others as well.

Hanumanasana (Forward Splits)

1) Stand in a straddle position, feet wide apart, but not too wide to support yourself.

2) Turn your torso to face over your right leg. Turn your feet to face the same direction as your face.

3) Bend both knees and reach your hands to the floor. As your back knee reaches the floor, you will find yourself in a lunge position.

4) Slowly, remembering to have fun, start walking your front (right) foot forward, working your way to splits.

5) Some people will reach the floor, both legs straight. They may reach their hands toward the sky — not in a position of triumph over those of us who will never know how it feels, but to further explore the pose.

6) The rest of us will explore by finding our edge — a place where we experience some discomfort, but not pain. To avoid the pain, use blankets, blocks, or anything else you need to support yourself.

7) And here’s the challenge. Let go of the notion that this is the last thing you want to be doing right now, and embrace it. Discover new things about your body and about yourself. You might even decide to make it part of your regular practice. If you like a challenge.

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Heart Opening Warm Ups

1) Stand with your back against a wall. Take a moment to find your tadasana alignment. Use the wall to experience it fully — feeling how your sacrum releases toward the wall, your lumbar spine curls away from it, your thoracic spine — around your heart — melts back toward it, and your cervical spine (your neck) gently curls away even as your head rests against the wall.

2) Drawing your navel in toward your spine and up toward your heart, feel as if there is a helium balloon attached by a ribbon to your sternum and let your sternum float up, finding space between your vertebrae as you do so.

3) On an exhale, feel energy traveling across your collar bones and the fronts of your shoulders. Let them take up horizontal space.

4) Now focus on your breaths on spreading across the front of your chest as your shoulder blades melt into the wall. If this is easy for you, raise your arms out to the sides, level with your shoulders, backs of hands to the wall. Let the opening across the front of your chest travel out your fingertips. Feel yourself opening horizontally while still maintaining your spinal alignment and letting your shoulder blades melt into the wall.

5) Stay here, breathing deeply in and out of your nose as you feel the subtle opening.

6) When you are ready to move on, step away from the wall and turn sideways so your right side is toward the wall. Reach your right arm out at shoulder level and adjust so that you can rest your palm against the wall. Check again to make sure your arm is exactly at shoulder level.

7) Take an inhale, find your spinal alignment, and on your exhale, let your palm melt into the wall as you let your shoulder blade slide down your back and your sternum lift.

8) If you don’t feel much of a stretch, take a small step to turn your toes further away from the wall. Be sure you don’t let your shoulder start to creep up toward your neck or your shoulder blades creep up your back. Keep your shoulder blades down and your sternum lifting as you feel the subtle opening across the front of your right shoudler. Stay here and breathe.

9) If you move past your edge, turn yourself a bit further away from the wall and repeat. Remember, it is not about how far you can turn your body, but how much you can open your heart. It is more important to maintain the integrity of the pose than to reach any particular destination.

10) When you are ready, repeat on the left side.

11) Finally, sit down on the floor with your back against the wall and your legs straight out in front of you. If you are unable to do this without curving your spine away from the wall, place a folded blanket under your sitting bones. (Try to make it small enough that your legs are not on it, only your sitting bones.) Alternatively, you can bend your knees to take the strain out of your hamstrings.

12) As with the standing version of this pose, find your spinal alignment. Draw your navel in toward your spine and up toward your heart and feel your sternum lift with that helium balloon. Let your shoulder blades melt toward the wall and down your back, freeing up your neck.

13) Place your hands by your hips, palms down to the floor. Don’t push so much as use the floor for support.

14) At the same time, strengthen your legs. Let your inner thighs move energetically toward the floor. Flex your feet (even if your knees are bent). Feel the effort it takes to maintain this pose.

15) Be alert, aligned, and breathing fully. When you feel energized and open, slowly make your way to your feet, maintaining the alertness and staying open to the possibilities life at this moment brings.

Janu Sirsasana (Seated Head to Knee)

1) Sit on your mat with your legs stretched out in front of you. If it is difficult for you to do this with a straight spine (you seem to sink down and curve your back), sit on the very edge of a folded blanket. (Your sitting bones, not the backs of your thighs, will rest on the blanket.)

2) Place your hands by your hips for support and perform a shoulder loop — forward, up toward your ears, and down your back. Let your heart lift. Bend your knees slightly if you need to to allow your spine to lengthen. Flex your feet, let your inner thighs rotate subtly toward the floor, and let your strong legs support your pose more than your hands.

3) Bend your right knee out to the side and place the sole of your right foot against the inside of your left thigh. The tighter your hips are the closer you should place your right foot to your left knee.

4) If your right knee is more than a few inches from the ground, place a rolled up blanket under it for support.

5) Place your hands by your hips again and perform another shoulder loop. Draw your navel in toward your spine and up toward your heart to maintain the length in your spine. Continue flexing your left foot and drawing your left inner thigh subtly toward the floor. Think about rotating your right thigh toward the ceiling and out to the right.

6) Inhale, lifting your heart even more. As you exhale, lead with your heart as you fold forward and reach with your right hand for the outside of your left leg.

7) Pause here, then inhale and lengthen your spine again, trying to draw your navel even with your left (straight) leg and squaring your shoulders toward the front of your mat.

8) Exhale and let your heart reach toward your left foot.

9) When you find your edge — the place where you experience some tightness but not pain, stay where you are. Place your left hand on the outside of your left leg (or foot if you have very flexible hamstrings) and move your right hand to the inside of your left leg (or foot).

10) Remain here as you breathe slowly and deeply. Spend 5-8 long, slow, deep breaths focusing on the areas where you feel tight. Let each inhale send the breath to these tight spots; let each exhale release them.

11) For the next 5-8 long, slow, deep breaths, see if you can quiet your mind. Observe how each inhale draws energy from the sole of your left foot to your sitting bones. Watch as each exhale moves energy from your sitting bones out the crown of your head. Let any other thoughts drift away, as if you were ignoring a television on in the room where you are engaged in something much more interesting.

12) When you are ready, gently release the pose. Support your right knee with your hands as you draw it out of its hip opening position. Then repeat on the other side.

Most importantly, accept that this is your pose. If something I suggest doesn’t work for you, trust that it is not what your body needs. If you discover something else in this pose, follow it. Make this a pose, above all, of trust.

Then, as always, carry that trust into the rest of your life. You are somewhere on your path. The challenge is to follow where it leads you.

Kapotasana (Piegeon Prep)

1) From adho mukha svanasana (downward facing dog), step your right foot forward. Bend at the knee and bring your right ankle toward your left wrist as you lower onto your back (left) knee. The intention is for your shin to run between your hands, parallel to the front of your mat, but few of us have hips open enough to support this version of the pose. Instead, bring your right ankle down toward your left hip, bending your right knee, until you find a comfortable position.

2) Take a moment to see if your body is tipping toward your right hip, lifting your left hip off the floor. If it is, place a folded blanket under your right hip to elevate it so it is even with your left hip. Many practitioners continue with this pose with their hips out of alignment, risking lower back pain. I strongly recommend taking the time to use a blanket instead.

3) Place your hands by your hips with your fingertips on the floor. Perform a shoulder loop — forward, up toward your ears, and down your back. Draw your navel in toward your spine and up toward your heart and let your heart sing.

4) Stay here for several long, deep breaths, strongly engaging your abdominal muscles, as you feel your lower back and hips release.

5) As you are ready, slowly start to fold forward. First, place your hands in front of you, inhale and lengthen your spine, then exhale and fold a bit. If you can place your forearms on the floor, stop here, inhale and lengthen your spine, then exhale your way a bit closer to the floor. Stop wherever you feel tight, placing blankets or a bolster under your body if you would like to have something to rest your body on. Some people will be able to rest their bodies on the floor.

6) Wherever you find your edge, stay and breathe, stretching your left leg strongly behind you to maintain your alignment, letting your weight fall evenly between your hips, and keeping your shoulders from creeping up to your ears. Bow your head and look inside for the beauty of this pose.

7) When you are ready, slowly walk your body up.

Malasana (Garland Pose)

1) Move into a squatting position with your legs wide enough to allow you to bend your knees all the way until your buttocks is close to — but not resting on — the floor. If your heels don’t reach the ground you have short Achilles tendons (as most of us do); you may place a rolled-up blanket or yoga mat under your heels so they can rest on something. You may also find it comfortable to allow your toes to point out toward the sides. Play with different foot and leg positions — widening your stance if that feels good.

2) This is a restorative pose and should be comfortable, not a physical struggle. Take your time finding the right form of the pose for your body. If your knees hurt in this pose, simply sit in a comfortable crossed-legged position on the floor with a folded blanket under your sitting bones to provide length for your spine and follow the rest of the instructions.

3) As you being settling into the pose bring your hands in front of your heart in angeli mudra, or prayer position. Allow your elbows to lift as you tilt your thumbs toward your heart and find the connection there. Your elbows will fit outside your legs; your knees may end up nestled in your armpits. You may feel your sternum lift effortlessly toward your thumbs.

4) Continue to explore the pose, focusing on the ground beneath your feet as your lower spine relaxes toward the floor. There is a certain amount of trust involved in letting go in this position. Feel your feet firmly rooted in the floor as you let your spine go. If you fall over, experiment with props and positions to find the right place for you to release.

5) As your spine lenthens, feel your worries slide down toward the earth, lightening your heart and allowing your spine to lengthen more.

6) When you feel you are connecting to the pose, bow your head toward your heart and look deeply inside. Do not judge or raise expectations. Simply observe what is there as you balance in this relaxing, deeply introspective pose.

7) You may find it comfortable to reach your arms in front of corresponding legs (right arm in front of right leg, left arm in front of left leg) and around, so your hands cup around the backs of your feet. This position draws you in even more deeply to your heart.

8) Don’t forget to breathe deeply, slowly, and smoothly, seeing how your breath can take you even more deeply into your heart.

Marichyasana A & C (Sage Twist)

Marichyasana A

1) To warm up, do janu sirsasana (head to knee pose): Sit on the floor with your left leg straight out in front of you and your right knee bent. Let your right knee open out and rest on the floor with the sole of your right foot resting on the inner thigh of your left leg. If your right knee is far from the floor, try moving your right foot further down your left leg, toward the foot. (Do not rest it on your left knee — that’s too much pressure). Or place blankets or pillows under your right knee to support it. Fold forward over your left leg and let your left hamstring open.

2) In janu sirsasana, let your mind focus on your hamstring. With each inhale, find a tight spot in your hamstring, and with each exhale let it release a bit. Hold this pose until you feel an opening.

3) Move to marichyasana A. Keeping your left leg straight out in front of you, place the sole of your right foot on the floor next to your left leg (you should have just enough space between your foot & your leg to place your hand on the ground). Draw your right heel as close to your buttocks as is comfortable without slouching in your lower back. Take a moment to bring your mind back to those left hamstrings. Notice if this makes you feel more relaxed — if the familiar is safer for your mind.

4) Hold onto your right shin and draw your torso long by imagining your head stretching toward the ceiling. Place your left hand on the floor next to you for balance and reach your right arm in front of you, keeping it to the inside of your bent right leg. Reach your right arm around the front of your right shin and back around the outside of your leg. This motion requires you to rotate your right arm so your right palm is facing behind you.

5) Reach your left arm forward and circle it in the same way (palm facing back) to the left side of your body and around your back.

6) See if your fingers reach each other. If they do, grab fingers so you are bound. If they don’t, either grab onto your shirt as an anchor or use a strap — hold onto the strap with both hands as close together as you can comfortably place them.

7) Think about your left hamstring. Hmm. Nice to forget about your awkwardly placed upper body. Now see if you can shift your thinking. Start with your heart — always a good place to draw your mind. Think of letting your heart sing and see if that melts your shoulders down your back. This motion will both relax you and make your arms seem longer so you can change the grip on the strap or perhaps touch fingers.

8) Bow forward keeping your mind on your heart. You don’t have to think about your hamstrings (or your work or the grocery list) because they will tell you when they need you to stop. Instead, follow your heart and see where it takes you in this pose. Rest in that place and breathe until you feel relaxed and comfortable with the pose.

9) When your heart is ready, gently release your arms and sit up straight to prepare for marichyasana C.

Marichyasana C

1) Keeping your legs in the same position (left leg straight in front, right leg bent with the foot on the floor), hold onto your right shin to help you sit up straight again. Notice how your shoulders feel and the lightness of your heart.

2) When you are ready, twist your torso to the right. Reach your right arm behind you and rest your right hand on the floor. Reach your left arm around your bent right leg, hugging your heart toward it. See where your mind has gone — toward the familiar? The uncomfortable? Plans for dinner tonight?

3) Bring your mind to your heart and let it lift. Look over your right shoulder and enjoy the pose. If you feel open, you can bend your left elbow and bring it to the outside of your right knee. If you do so, notice what it does to your pose. Does your heart still have room to sing?

4) Now challenge your mind to change perspective. Focus on your spine, starting at the base and slowly working your way up. With each inhale, let your heart sing and the crown of your head reach toward the ceiling. With each exhale, let the part of the spine you are focused on twist a little bit more deeply.

5) When you are done following your spine (which, incidentally, includes your neck as well), notice what you are looking at and see what that does to your pose. Close your eyes and see if that changes things. Finally, let your mind go back to your hamstrings and experience the full range of perspectives these different pose variations have brought you.

When you are ready, release the pose and do the sequence on the other side (right leg straight, left knee bent). It’s a lot for both mind and body, but I’ll bet you see the world in a new way when you’re done.

Matsyasana (Fish)

This pose is usually performed at the end of an asana practice, and is an especially good counter-pose for sarvangasana (shoulder stand). It is, first and foremost, about opening your heart, and enjoying the experience.

1) Lie on your back on your mat with your arms at your sides and your legs resting lightly next to each other.

2) Place your hands palms down and place them under your buttocks so each cheek is resting on the back of one hand.

3) Draw your elbows toward each other so they are the same distance apart as your hands. Your forearms will be parallel to each other running under your lower back.

4) Draw your legs together and point your toes as you bend your elbows. Your heart will lift into a gentle back bend.

5) Find comfort in this pose. Keep your toes pointing strongly for balance, so you can soften your heart and trust your arms to support you. Feel as if a balloon were tied by a string to your heart as is gently lifting it. If it feels good, allow your head to rest all the way back, opening your heart. If this is uncomfortable for your neck, you may tuck your chin, requiring a little bit of strength but helping to prevent pain in your neck.

6) Keep feeling the pull of energy between your elbows and lifting your heart. Express your gratitude and your beauty.

7) Remain here for as long as it feels good, remembering to breathe slowly, deeply, and evenly through your nose. If you are using matsyasana as a counter-pose to sarvangasana, you may want to work toward remaining in matsyasana for half as many breaths as you remained in sarvangasana.

8) To come out of the pose, first look toward your toes (so if your head was hanging back you draw it up). Then release your hands from under your buttocks and gently let your spine roll to the floor, starting at its base.

9) Rest on your back for a moment. You may remain on your back for the remainder of your practice. Before you sit up, roll to your right side and use your hands on the floor to gently move to seated.

If you’re feeling compassionate toward yourself and want to treat yourself to a restorative version of matsyasana try the following supported variation.

Supported Matsyasana

For this pose you will need a bolster or several pillows. You may also use a number of blankets, folded to provide the proper height and comfort.

1) Sit on your mat and place the bolster horizontally behind you.

2) Lie back and adjust the bolster so it rests just under your shoulder blades. The bottoms of your shoulder blades will rest against the top of the bolster.

3) Lie all the way back. If your head does not reach the floor comfortably, place a folded up blanket under it. It should rest below the level of your heart. If the bolster creates too much of a back bend for you, use folded blankets instead. The point is to be comfortable but open.

4) Let your arms rest at you sides, spread to about 45 degrees from your body. Your shoulders should have room to reach toward the floor but should not be too close to your ears. Play with finding a place where you feel open and free.

5) You may let your legs flop open, relaxed. Or, if it feels good, you may want to bend your knees out to the side and let the soles of your feet rest together so your legs from a diamond shape (baddha konasana).

6) Once you have found a place of deep comfort, return to your breath. Let each inhale find and fill a place where you feel tight — physically or emotionally. Let each exhale release everything. Slowly, as you relax, you will observe your heart opening. You may feel as if it is tied to a balloon that is gently lifting it up.

7) Stay here for as long as you feel relaxed, safe, and beautiful.

8) To come out of the pose, gently roll to your right side, sliding off the bolster. Use your hands pressing into the floor to bring yourself to a seated position. Remain seated for a moment, enjoying the benefits of the pose and gently coming back to the present moment before you continue your asana practice or move off the mat.

Navasana (Boat Pose)

1) Sit on the floor with your knees bent and your feet on the floor in front of you, as if you were going to lie down and do sit-ups. Remain sitting upright, however. Make sure you are sitting on top of your sitting bones, not rolling into your lower back. If you are rolling into your lower back, try moving your feet a bit further away from your buttocks.

2) Take a moment to set up the pose: Hold onto your shins with your hands. Perform a shoulder loop: up toward your ears, onto your back, and down your back. You should feel throughout the pose like the bottoms of your shoulder blades are supporting your heart and allowing your sternum to lift. This is how you will allow your core strength to give you the power to open your heart.

3) Check in one more time to ensure you are not rolling onto your lower back. Keeping your shoulder blades firmly on your back and your sternum lifting, consciously lengthen your lower back by letting your tailbone tuck slightly as your navel pulls strongly in toward your spine and up toward your heart.

4) Maintaining this long, straight, strong spine, lean back until your arms are straight and then let go of your shins. Stretch your arms out parallel to the floor and reach strongly through your fingers — each finger should be as strong and straight as your arms. Feel as if you are reaching for happiness. Let your heart open to it as your sternum lifts. Maintain your foundation as you do so by continuing to pull your navel in toward your spine and up toward your heart.

5) Strengthen the pose — either to stay here or before moving on — by letting your inner thighs energetically move toward the floor. You are creating a strong vibration of energy through your spine and extending out both ends of your spine — from the bottom through your inner legs and from the top through the crown of your head.

6) Feel this energy supporting you as you lift your feet — one at at time or together — off the floor until your shins are parallel to the floor. If you sink back onto your lower back, you may return you feet to the floor, readjust, and lift you feet from the floor more consciously a second time.

7) Once again check in with your alignment and the energy that is supporting you — try not to do all the work yourself. Instead, open up to the energy around you. Make sure your shoulder blades remain down you back, your sternum remains lifting, your lower back remains long with tailbone slightly tucked, your navel continues moving in toward your spine and up toward your heart, and your inner thighs and shins continue rolling downward.

8) Remain here for five long, slow, deep breaths before releasing. Repeat 2-4 more times.

9) For a more advanced version of the pose, from shins parallel to the floor, carefully and consciously allow your legs to straighten. Really focus on the energy created when your roll your inner legs downward. At the same time, be conscious of your spine. If it starts to collapse, bend your knees until you can roll back onto your sitting bones and let your spine lengthen again. There’s no point in straightening the legs if you lose the length in your spine because you will have nowhere for energy to travel, no way for your heart to open, and — if flat abs are what you’re after — crunched abdominal muscles.

10) If you can keep your legs straight in navasana for five long, slow, deep breaths, consider an additional move between rounds: Cross your legs so you are sitting in a comfortable seated position on the floor. Place your hands flat on the floor on either side of you, near but probably not right by your hips. Spreading your fingers and pressing into the base of your fingers to give you a strong foundation, pull your navel in toward your spine and up toward your heart as you lift your perineum (the muscle between your anus and genitals) strongly and your body floats off the ground for a moment, supported only by your hands. Do this move for one breath and then move directly into your next navasana round.

Whatever stage of the pose you find yourself in, remember that navasana is as much about finding the strength to open your heart as about strengthening the core for its own sake. It doesn’t matter what your legs are doing or whether you are holding onto your shins. What matters is that your heart is lifted and you are proud, open, peaceful, and beautiful. In other words, offering and receiving in one gorgeous, powerful pose.

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Not Ready for Handstand Prep

If you can’t bring yourself to kick up with any enthusiasm, or if you are kicking enthusiastically but just don’t have the strength yet for full handstand, try this variation.

1) Stand facing a wall from a few feet away. Lift one leg straight out in front of you. Adjust your position so the sole of the foot on that leg rests against the wall. You are measuring your distance from the wall as one of your legs.

2) Noting where your standing foot is, lower your leg, turn around, and place your hands where your feet were.

3) Set up your arms as in step 2 above: Make sure your hands are shoulder distance apart with your fingers spread and first fingers pointing toward the wall. Press strongly into the space between your first finger and thumb. Bend your elbows slightly and perform a shoulder loop: toward the front, up to your ears, and down your back. Feel the strength of your shoulder blades as they move strongly down your back.

4) Lift your hips into adho muka svanasana (downward facing dog) without losing the strength of your arms and back. This will be a rather short dog. Your heels will rest against the wall.

5) Pressing your hands into the floor and keeping your shoulder blades moving strongly down your back, start to walk your feet up the wall. You want them to rest at the point where your body is in a right angle — legs parallel to the floor, arms and torso perpendicular to the floor.

6) Remain here, pressing your hands strongly into the floor. Use your abdominals and your legs — rotating inner thighs toward the ceiling — to help support you.

7) Be upside down. Be in the present moment. Don’t think about coming down until you are ready to do so — in at least 5-10 deep, long breaths.

Carry into your day the knowledge that you have the strength to turn upside down. And that in no time you will find yourself right side up again.

Parshvakakasana (Sideways Crow)

1) Squat on your mat with your knees together and your hands on the floor in front of you for support. If you have never tried this pose before, you might want to place a folded blanket in front of you to calm any fears you might find of falling forward. Your heels should be off the floor as you rest on the balls of your feet.

2) Spend some time with your hand position, for this is the foundation of the pose and the key to all arm balances. Consciously place your hands in front of you on the mat. Make sure your hands are shoulder distance apart. Spread your fingers strongly. Your first fingers should point toward the front of the mat. Press into the space between your first fingers and thumbs. Then, keeping the strength in your hands, perform a shoulder loop: forward, up toward your ears, and really strongly down your back. As you do so, draw your elbows in toward your sides.

3) Keeping your hands and elbows strongly in place, turn your knees to the left, so the right side of your body is perpendicular to your arms.

4) When you are ready, lift your hips up so they are slightly higher than your arms. Your feet are still on the floor, with your knees slightly bent. If you are drawing your neck in like a turtle, consciously lengthen it. Think of your head as the top of a triangle, with your hands the base points. It may help to perform another strong shoulder loop here.

5) Draw your navel so strongly in toward your spine and up toward your heart that you feel your hips begin to lift of their own accord. Think of sending the energy into your kidney area — the middle of your lower back — as you shuffle your right knee onto your left tricep and rest your right hip on your right tricep.

(Advanced students will work toward performing the pose without resting the right hip on the right tricep.)

6) Feeling the sense of play, slowly let one or both feet lift off the floor. Although it seems counterintuitive, the best way to find your balance is to let your head and heart reach strongly in front of you as you keep your elbows in and your shoulders down your back.

Laugh whether you fall or fly, and repeat on the other side. If your kids are old enough, invite them to try parshvakakasana with you. Or maybe just to say it.

And when you’re done, bow — either physically or mentally — to your true nature, whether it is to fly in ridiculous yoga poses or to stay a little closer to the ground.

Pascimottanasana (Seated Forward Fold)

1) Sit on the floor with your legs out in front of you. Place your hands next to your hips for support. If you can not sit this way without bending your knees, try sitting on the very edge of a blanket — just your sitting bones should be on the blanket, not the backs of your thighs.

2) Flex your feet so your toes point toward the ceiling. At the same time, let your inner thighs roll toward the floor.

3) Very gently pressing your hands into the floor, let your shoulder blades slide down your back while your heart lifts. Pull your navel in toward your spine and up toward your heart. Your lower back should lengthen.

4) Sit here for five deep, long breaths as you gaze at your toes. Observe where you are tight. Don’t back away from it. Instead, breathe into it, seeing if it releases on the exhale.

5) Inhale again, consciously lifting your heart and drawing your navel in. As you exhale, let your heart lengthen toward your feet as you lean forward. Let your hands move down the sides of your legs to support you.

6) Stop when you start to feel discomfort/tightness. Place your hands on your thighs or shins (or, if your are very open, your big toes or the outsides of your feet).

7) Check in to make sure you haven’t backed off by flexing your feet, straightening your knees, and letting your sitting bones subtly move toward the back of the room.

8) Inhale and lift your heart again as you lengthen your spine.

9) Keeping this length, exhale and fold forward until you find your edge — the place where you feel discomfort but not pain.

10) Be here, breathing, observing. Try not to let your mind wander — instead, let it check in with the integrity of the pose. Feel each inhale travel from the soles of your feet out your sitting bones. Let each exhale move from the base of your spine out the crown of your head.

11) Notice when the discomfort dissolves and decide if you want to move a little deeper into the pose.

12) Hold for anywhere from 10 long, slow breaths to several minutes.

13) Release slowly, letting your heart lift your torso. Bounce your legs around in any way that feels good to release them

The Most Natural Thing in the World

Pincha Mayurasana (Forearm Balance)

As with any inversion, if you feel safe trying this pose without a wall, the experience will give you greater control and help you find balance. If you are using a wall, try to move yourself as far away as you can comfortably so you can use the wall as a prop (to help you find the pose) but not a crutch (distracting you from moving consciously and with control).

1) From hands and knees, release your forearms to the floor, palms down. Your shoulders should be directly above your elbows and your forearms should be parallel to each other. If you are new to the pose, you may clasp your hands with fingers interlaced.

2) If your palms are on the floor, spread your fingers strongly, make sure your first fingers point toward the front of the mat, and press firmly into the space between your first fingers and thumbs. For those working on balance, it sometimes helps to move your hands closer together, so the thumbs are just touching.

3) Gazing gently at your thumbs, take a moment to perform a shoulder loop — toward the front of your body, up toward your ears, and down your back. Work your shoulder blades firmly into your back, so the bottoms of your shoulder blades are pressing into your heart at the spot where the back bend will happen.

4) Feeling the energy of your inner arms and thumbs moving isometrically toward each other, keeping your shoulder blades down you back and your heart reaching forward, tuck your toes and lift your hips, so you are in a downward facing dog with your forearms on the floor. Bring your navel in toward your spine and up toward your heart as you walk your feet closer to your arms. Don’t overdo it; you need to continue feeling the strong points of energy you are creating.

5) With your gaze remaining lightly on your thumbs, lift your dominant leg (the one you naturally would kick with) and start lifting it strongly toward the ceiling. Feel the energy of the entire leg, from the pelvis through the toes, especially along the inner leg. Press your forearms into the floor and feel that energy move through your core (navel still pulled in toward the spine and up toward the heart) and into the lifting leg.

6) Let the additional energy lift you so strongly that your other foot rises off the floor. You may bend that knee and bring that leg in toward your torso as you find your balance, straightening it to join the lifting leg when you are ready. Or, if you feel strong and steady, you may lift the second leg directly up to meet the lifting leg. Or, there’s a good chance you’ll just give an extra kick to get yourself upside down as your lifting leg finds the wall.

7) Continue to press your forearms into the floor, feeling the inner forearms drawing together, the shoulder blades supporting your upper body, and your heart opening. The more strongly you bring your inner legs together, the more rising energy you will find in the pose.

8) Stay here for as long as you can, keeping your breaths slow and steady and your gaze softly on your thumbs.

9) Release with as much control as you can and rest in balasana.

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Prasarita Podattanasana (Standing Straddle Fold)

1) Stand facing the side of your mat. To begin the pose, step your feet wide enough apart so that when you hold your arms out to the sides in a T your wrists are over your ankles. You can adjust the pose to suit your body later.

2) Place your hands on your hips and draw your elbows toward each other, giving your shoulder blades space to slide down your back. Your heart should feel free to lift and your neck should feel unencumbered. There is a tendency in this pose to start bunching up the spine and shoulders, so try to hold this open feeling to bring with when you fold forward.

3) Once you have found the openness in your upper spine (step 2), try to find openness in your lower spine. Draw your navel in toward your spine and up toward your heart and notice how this creates a little bit of space for your tail bone to draw down toward the floor. At the same time, press the outer edges of your feet into the floor to activate your leg muscles, and think of gently rotating your inner thighs toward the back of the room. This is more of an intention than an action.

4) Inhale and find the balance between the effort of creating this length and space and the lightness the length and space bring.

5) As you exhale, let your heart lead you forward. When your torso is roughly parallel to the floor, reach your fingertips or hands toward the ground.

6) With your fingertips or hands on the ground, look at the floor to keep your neck long, inhale, and feel your heart pulling strongly in the direction of the crown of your head. The idea here is to create as much length in your spine as you can.

7) On your next exhale, draw your navel in, pull your shoulder blades toward each other, and, keeping the length in your spine, fold forward as far as you can.

8) Place your hands shoulder distance apart and in a line with your feet if you can — fingertips lining up with toes. Draw your elbows toward each other so your forearms are parallel. As you inhale, feel your inner thighs rotate toward the back of the room and your sitting bones lift. As you exhale, feel your spine lengthen.

9) If you find your head on or close to the floor, walk your feet closer together so the floor is too far away to struggle toward. If your head is so far from the floor that you feel wobbly in the pose, walk your feet a little farther apart.

10) Stay here for at least 10-12 long inhales and exhales, focusing on the integrity of the pose with each inhale and feeling the release with each exhale. Think of the inhales traveling up your legs, letting your shift your weight forward toward your toes. Think of the exhales lengthening your spine and freeing your shoulders to move away from your ears.

11) Next, if you have a block, place it under your head in any way that gives your head something to rest on. A stack of folded blankets may work as well. Use your prop to start to feel a real heaviness in your head — a complete sense of surrender. Stay here for another 10-12 breaths.

12) If you are enjoying the pose and would like to practice some variations, you may lift halfway up — torso parallel to the floor — and either: a) interlace your hands behind your back and, as you fold forward again, draw your hands in a line along the ceiling and behind your head, opening your shoulders; be sure to keep your palms drawing together to protect your wrists; b) place your hands on your hips, elbows drawing toward each other, and leave them here as you fold forward, concentrating on keeping your shoulder blades down your back; or c) reach for your big toes and grasping them between your thumbs and the first two fingers of your hands, then folding forward and letting your elbows start to bend out to the sides; in this version of the pose only you may let your shoulders move up toward your ears.

13) When you are ready, place your hands on the floor (or, for more abdominal work, on your hips), and inhale halfway up, so your torso is parallel to the floor. Exhale strongly here. Place your hands on your hips if they are not already there and inhale to standing, leading with your heart.

14) Bring your feet together or hip distance apart and stand in tadasana (mountain pose), either with your arms at your sides or your hands in front of your heart in angeli mudra (prayer position), feeling the benefits of the pose.

Now comes the fun part — giving yourself all sorts of beautiful things to tend to on your path, just as you had adjustments to keep you occupied in prasarita podattanasana. I’ll bet you ended up more deeply in the pose than you expected. Which seems to suggest that you may find yourself somewhere beautiful in life as well, if you keep practicing letting go of those goals and instead being led by your intentions.

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Modifications for Pregnancy

1) First and foremost, do not do anything that doesn’t feel good. Your Mama Instinct starts in pregnancy. You will know if something just isn’t right for you today. Listen to your body — that’s practicing yoga even more than any asana.

2) If you have never practiced yoga before pregnancy, or only sporadically, I strongly recommend you take a prenatal class instead of a regular class or practicing at home. If you take a regular class, make sure the teacher has received at least some training in prenatal yoga. No matter how determined you might be to stay in good shape during pregnancy, nothing is more important than maintaining a healthy pregnancy, even if it means saving yoga for after you give birth.

If you are a regular practitioner and wish to continue practicing during pregnancy, here are a few modifications to incorporate into your practice. Remember, your body is your best gauge, so don’t do anything that doesn’t feel good. Period.

3) Widen your legs in all forward folds. Even if you don’t yet have a bulging belly, you are likely to find that compressing your belly is distinctly unpleasant — and even nausea-inducing. Just widen your legs to let your belly stay soft and back off of the forward fold a bit.

4) Try to keep moving. In classes, we often don’t have a choice of how quickly to move from pose to pose. If you are holding a pose for an extended period of time, try to back off of the intensity. Try flowing slightly in and out of the pose, perhaps moving between a gentler version of the pose and the deeper version you feel comfortable in. Never go to the deepest version of your pose from pre-pregnancy. Try to make the poses soft and gentle, not intense.

5) It bears repeating: Back off of the intensity. Your body has plenty going on. You don’t have to push it. Use your poses to celebrate the beauty of all your body can do, not to make it do more.

6) I have read that if you have suffered a miscarriage without a clear diagnosis you should avoid all standing poses in the first trimester. While this seems extreme, only you can judge whether you think it would be best to be especially gentle with subsequent pregnancies.

7) Twists: Big controversy. Some people will tell you not to do any, or not to do them during certain stages of pregnancy, or not to do certain twists. My best advice is to be very gentle, listen to your body, and consider your level of experience. If you are experienced enough to be able to isolate the twist in your thoracic and cervical spine, you can do any twist. If you are less experienced, try twists that don’t compress your belly. Always back off if you feel any discomfort whatsoever.

8) STOP ALL TWISTS AT 24-26 WEEKS UNTIL THE END OF PREGNANCY. At that point, there is a danger of the umbilical cord getting tangled. If this freaks you out, stop earlier or consult your health care provider.

9) Practice inversions only if you have been doing so regularly before getting pregnant. I strongly recommend doing them at a wall just in case — the greatest danger in inversions is falling. Don’t invert at all during the third trimester. You want that baby to know which way is down.

10) You can lie on your back for as long as it is comfortable. Some people prefer using pillows to maintain a slight elevation to your heart. When the weight in your belly is enough to compress your vena cava, you will know. You will immediately experience nausea and dizziness. That’s a good sign that it’s time to stay off your back and practice poses on your side.

11) No pranayama — or only very gentle pranayama. Your body has taken on so many fluids that too much oxygen can make you very dizzy. If others are practicing pranayama, just focus on a good, steady, nourishing ujjayi breath.

12) Find lovely ways to use pillows in savasana. Make it a celebration and a treat.

I can’t say it enough: If you have any doubts, back off. Consult health care practitioners whose expertise you trust. Don’t let your ego get in the way. Backing off because that’s what your body needs is the best yoga.

Sarvangasana (Shoulderstand)

There are two common recommendations for this pose, neither of which is part of the astanga practice. Unless you are a regular astanga practitioner, I do recommend you follow them:

1) Place one or two folded blankets (as you would fold them to place them in a closet) at the top of your mat with the folded edge facing the top of the mat. Fold the bottom of your mat up so it covers the bottom two-thirds of the blankets. Lie down on the mat/blanket combination with your shoulders a few inches below the folded top of the blankets. When you make your way into sarvangasana the blankets will protect your neck and the folded over mat will provide something for your triceps to grip as your arms support your weight.

2) Begin the pose by first entering halasana, or plow pose.

Halasana

1) Lying on your back, press your hands into the mat and use the momentum to lift your hips. Lift your legs toward the ceiling and back over your head, letting this momentum carry them all the way over so your toes may rest on the floor above your head. If they do not reach the floor, no need to worry, but I do recommend you use the blankets as described in Step One above.

2) Continuing to lift your hips as high as they will go, move your hands together and interlace your fingers. Roll gently from side to side so you can bring your shoulder blades as close together as they will comfortably move. When you have done so, strengthen your hand grip, bringing the palms as close together as is comfortable.

3) Keep lifting your hips, trying to find length in your lower back. Drawing your navel in toward your spine and up toward your heart helps. So does rotating your inner thighs toward the ceiling as you straighten your legs.

4) Most importantly, both here and in sarvangasana, press the back of your head firmly into the floor, especially if you are not using blankets. It is important to maintain the natural curve of your cervical spine (your neck). If you are not using blankets, there should be space between your neck and the floor.

5) Remain here for 5-10 long, deep, slow breaths, feeling the new tug of energy — out your hands behind your back, through your legs overhead, out your tailbone toward the ceiling.

6) You may release by letting go of your hands and lowering slowly, one vertebrae at a time, to the floor, appreciating the change that came from simply placing your body in an unusual position. Or you may proceed from halasana to sarvangasana.

Sarvangasana

1) Either from halasana or from your back, lift your hips as high as they will go, place your triceps on the floor parallel with your torso and with each other, bend your elbows, and place your palms on your lower back. Remind yourself not to press your chin into your chest but rather to press the back of your head into the floor to maintain the length in your neck.

2) Drawing your arms energetically (not physically) toward each other, use your abdominal strength to help you lift first one leg, then the other, up so your toes are pointing at the ceiling. (Advanced practitioners may choose to lift both legs at once).

3) Send all your energy up toward the ceiling: rotate your thighs away from your head, let energy flow out the tips of your toes toward the ceiling, draw your navel in toward your spine, lengthen your lower back toward your legs. At the same time, let your heart open by thinking of widening energetically across your collar bones. Keep pressing your triceps into the mat and drawing them energetically toward each other, letting them support the bulk of your weight.

4) Gaze either at your toes or at your navel. Be sure to keep your neck long by pressing the back of your head into the floor and keeping your nose pointing toward the ceiling.

5) Stay here for as long as you are comfortable — try for at least 10 breaths, and stay as long as 5 or even 10 minutes if you can continue to maintain the integrity of the pose.

6) When you are ready, keep your hips high as you slowly lower your legs one at a time (or together) toward the floor behind your head. When they are there you may want to take a few breaths (you are in halasana) or you may want to bend your knees so they rest by your ears for a lower back release, or you may wish to simply release the pose, letting one vertebrae at a time descend to the floor as if you are unrolling yourself.

7) Take a moment lying flat on the floor with your palms facing the ceiling in a gesture of reception. (You may want to remove the blankets if you are using them.)

8) Be gentle moving from the mat. Many people like to do a gentle twist, bending your knees and letting them fall to one side as you spread your arms in a T and turn your head in the opposite direction of your knees, then switching sides. To stand up, roll onto one side and then lift yourself up.

Don’t forget to appreciate the change of perspective a nice, long sarvangasana brings.

Sasangasana (Rabbit)

1) Start in balasana (child’s pose).

2) Place your forearms on the floor by your head, with your palms even with your ears.

3) When you are ready, press your palms into the earth, contract your abdominals, lift your hips, and roll onto the crown of your head. Your knees remain on the floor. Note how you have to activate your core to do this pose — your fire, determination, base energy. What a gift to unleash this passion in the service of humility.

4) If you feel steady enough, clasp your hand together behind your back. Ideally, your palms should remain touching to prevent strain in your wrist and elbow joints, even if you have to bend your elbows to get them to touch.

5) As you are able, straighten your arms, pulling the palms of your hands strongly together, and start to draw your hands in the direction of your head, as if drawing a line on the ceiling. You may not make it very far, and you shouldn’t care. You are opening your heart, a vulnerable place to be.

6) Keep lifting from your core, both to protect your neck and to protect your spirit.

7) After a few deep breaths, release your hands and sink back into child’s pose. Let go of anything you may have released.

It’s intense, sasangasana, so take some time in balasana to recover. And remember to practice a little mental balasana whenever the intensity of life and all its judgments demands it.

Savasana (Corpse Pose)

1) Lie on your back on your mat. If you have a tight lower back, it may feel good to place a rolled up blanket under your knees. If your heart is feeling particularly closed in, you may roll a blanket along its longer edge and place it under your spine, putting a kink in it where your neck rests.

2) Close your eyes and take a few minutes to find the pose. Lift your right leg slightly off the floor and let it stretch away from your pelvis at a 45 degree angle (roughly toward the lower corner of your mat). Do the same with your left leg.

3) Lift your right arm to create space for a gentle shoulder roll, bringing your shoulder blade underneath you to support your heart. As with your legs, make space between your arm and your shoulder socket before letting the arm rest on the mat, palm up, at roughly a 45 degree angle from your body. Do the same with your left arm.

4) Roll your head gently from side to side until you find a comfortable resting place, Make sure your neck is long by very slightly tucking your chin and then releasing. Swallow to relax your throat.

5) Take a moment to feel your body. Start to scan it slowly in your mind’s eyes, finding places where you are gripping, and letting them go.

6) Notice the moments when your heart lifts. When you have finished your scan, return to the presence of your heart energy and let it flow.

Savasana Meditation

Now comes the hardest and most important part of the pose — relaxing your mind.

1) Focus on the pause right after you exhale and before you inhale. Don’t draw it out. Just observe it. Note how at this one moment you are perfectly still.

2) When you have found this stillness, observe the stillness right after your inhale and before you exhale. Notice what happens to your body and mind during this short moment of stillness.

3) After you have found your stillness, see if you can maintain it during your exhales. Feel as though the exhale is moving through your body into the ground.

4) When and if you have found this stillness, see if you can maintain it during your inhales. Feel as though the inhale is moving through your body from the air around you.

5) Notice what happens when you are still. Feel the energy of the Universe that now moves through you unimpeded. Let it lift your heart and release your heart energy.

6) Observe the ways the energy moves through your body and open to it.

7) Spend some time watching your heart open and release its own beautiful energy. It may unfold like a million-petaled lotus flower. Let this energy join the energy that is flowing through you.

Coming Out of Savasana

1) When you are ready, return your mind one more time to your heart. Recognize your own beauty, your peace, your center. This is you without the need to find yourself by comparison to other people.

2) Become conscious again of your breath, deepening it and sending it into your body. Become aware of the shape of your body with a new appreciation of its beauty.

3) Very gently, as if moving for the first time, let your fingers and toes move. Try not to let this bodily movement disrupt the stillness of your mind and soul.

4) As you are ready, let the movement travel into your arms and legs. Continue to focus your mind on remaining still and remembering the beauty and peace and centeredness of your heart.

5) Bend your right elbow and start to stretch your right arm overhead. At the same time bend your right knee toward your chest and then your left knee. This circle of action will roll you onto your right side in fetal position.

6) Remain here for a moment with your head pillowed on your right arm. So often, I see yoga students immediately move toward the end of class. Instead, remain here and think of yourself as a snow globe that has been shaken when you rolled onto your right side. Let all the crystals settle back down again as you regain your sense of stillness.

7) As you lie on your right side, notice how your left arm naturally crosses in front of your heart, sealing your practice. It is this protection that allows you to move into the rest of your life and your house full of relatives with an open heart.

8) When you have found your stillness, keeping your eyes closed, find your way to a comfortable seated position.

9) Once again, let the crystals settle and find your stillness. It helps to rest your hands on your knees, palms down, first finger and thumb touching to bring your attention inside.

10) When you have found your stillness, release your hands and stretch them to the side, palms up. Circle them until your palms meet overhead, drawing in all the lovely energy you have created.

11) When your palms meet overhead, draw them straight down to rest in front of your heart in angeli mudra, prayer position. Recognize that in this position your are offering your heart. Know that when you offer your heart to others, they will offer their hearts to you. There’s no need to judge because you share the same heart energy.

12) Finally, bow your head to your heart and feel deep, deep gratitude for who you are.

Carry that gratitude with you everywhere. You are a wonderful mother.

Setu Bandha Sarvangasana (Bridge)

1) Lie on your mat with your knees bent and your feet on the floor. Reach down to see if you can brush your heels with your fingertips. This is the correct distance between your butt and your heels; if you don’t have the flexibility to bring your heels this close, just bring them as close to your butt as you can without straining.

2) Let your arms fall to the floor by your sides and turn them palm up. Feel your shoulder blades move together. Consciously bring them closer together as if they are supporting your heart.

3) Make sure the back of your head is pressing to the floor but not your neck. If you have neck issues, you may place a small rolled up towel under your neck to ensure that it maintains its curve. Your nose should point straight at the ceiling.

4) Turn your hands palms down close to your hips, and on an inhale draw your navel in toward your spine and up toward your heart.

5) As you exhale, let your hips float off the floor as high as you can let them go. Use your palms pressing into the floor to help lift your hips. Make sure your nose is still pointing at the ceiling to protect your neck.

6) Take a moment to think of lengthening your spine, almost as if you are growing a tail. Let your inner thighs roll inward (without collapsing your legs together). Stay here if your back feels tight. Continue to breathe and lengthen.

7) The back bend is behind your heart (in your thoracic spine) NOT in your lower back (along the lumbar spine). Try to draw your lower back straight out toward your knees while using your shoulder blades to open your upper back, behind your heart.

8) If it is okay with your back to go on, draw your hands together under your back and interlace your fingers. Draw your palms toward each other and draw your hands toward your heels, bringing your shoulder blades with them. Feel your heart open.

9) Once again check in with your neck; it should remain lifted off the floor if your nose is pointed at the ceiling. Press your heels strongly into the floor and go inside, looking for ways to lengthen your spine, feeling your heart opening. Don’t forget to breathe as deeply as this back bend allows you.

10) When you have fully explored the pose and found how dynamic it really is, gently release your hands and lower yourself slowly, starting at your shoulders and releasing one vertebrae at a time to the floor.

Rest here and feel how energized you are, even when you are completely still. If your back feels tight and you would like to release it, draw your knees in toward your chest and give yourself a hug. Roll to the side and push yourself up to come off the floor.

Supported Setu Bandha Sarvangasana (Supported Bridge Pose) (Restorative)

As a restorative pose, this version of bridge pose relies on props to support your body so your muscles can relax. Use a yoga block if you have one or a bolster or firm pillow or cushion. Begin with your prop within arm’s reach to the side of your yoga mat.

1) Set up as for bridge pose: Lie on your mat with your knees bent and your feet on the floor. Reach down to see if you can brush your heels with your fingertips. If you don’t have the flexibility to bring your heels this close, just bring them as close to your butt as you can without straining.

2) Let your arms fall to the floor by your sides and turn them palm up. Feel your shoulder blades move together. Consciously bring them closer together as if they are supporting your heart.

4) Turn your hands palms down close to your hips, and on an inhale draw your navel in toward your spine and up toward your heart.

6) Reach for your block or bolster and place it under your sacrum — the very base of your spine where the bones fuse together to form a solid, triangular area. The block or blanket will lie horizontally, hip-to-hip. If you are using a block, you may play with which way to place it, giving yourself greater height if you spine is more open.

7) Once you find a comfortable position where your prop is not pressing into the flexible vertebrae in your lumbar (lower) spine, start to sink your lower back into the block or bolster. Feel the release of relaxing into this object. You may increase the release by letting your thigh be long, as if ropes extend from the edges of your sacrum out your knees and someone is gently pulling on them.

8) Release your arms so they drape on the floor at around a 45-degree angle from your body (a place where you feel comfortable and your shoulder blades slide further down your back. Turn your palms toward the sky in a gesture of reception.

9) Let the tops of your shoulder blades sink toward the floor. Keep the back of your head firmly pressed into the floor. You will feel your heart begin to open as your spine lengthens.

10) Continue to think of lengthening your spine, almost as if you are growing a tail. Let your inner thighs roll inward (without collapsing your legs together).

11) Work on trusting the props and relaxing your muscles. Restorative poses work from our letting go, both physically and mentally. The safer you feel, the more you can let your heart open. The more you let your heart open, the safer you will feel.

12) It may feel good to try a variation for your legs. You may stretch them out straight, one at a time, so your feet reach toward the end of your mat. Keep the soles of your feet resting on the floor. Or you may enjoy bringing the soles of your feet together while your knees bend outward in baddha konasana or butterfly pose. If either of these variations feels great, stay with it. If it doesn’t, return to placing your feet flat on the floor with knees bent at a 90-degree angle.

13) Remain here for two to five minutes. If at any time it stops feeling good, come out. You should not struggle at all. You should feel good.

14) To come out of the pose, press your palms down to lift your hips just far enough so you can reach for your prop and place it to the side of your mat. Gently release one vertebrae at a time from the top of your spine down toward the floor. When you are lying on the floor, take a moment to assess how you feel, then spread your feet mat-distance apart and let your knees rest in against each other to release your lower back. When you come off the mat be sure to roll to one side before sitting up to protect your back.

Sirsasana (Headstand)

1) Kneel on your mat on hands and knees. Make sure your hips are directly above your knees. Lower to your elbows and clasp your hands loosely, fingers interlaced.

2) Take a moment to make sure your elbow creases form a straight line, as do your wrist creases. Press the outer edge of your wrists into the floor and note how your shoulders move away from your ears.

3) Maintaining this position, let your shoulders roll toward your ears, to your back, and down your back away from your ears. Feel your sternum lift. See if you can locate your palate and feel a subtle lift there as well.

4) Place your head on the floor between your hands. Once again, do the shoulder loop, sternum lift, and palate lift described above. I have found this practice helps me find the proper placement for my head.

5) Finally, imagine your forearms and the invisible line between your elbows create a three-sided prism of energy extending up to the ceiling. It is this prism of energy you create that will help keep you supported.

6) With your head on the floor, think through the shoulder loop, sternum lift, and palate lift one more time before lifting your hips so your knees move off the floor and you are on your toes. Walk your feet in and bend your knees. Using the wall if it is there, lift one foot from the ground with the knee bent all the way toward your chest. Feel your weight shift into the prism of energy.

7) Generate a stronger prism of energy by pressing your wrists and forearms into the floor, drawing your shoulder blades strongly down your back, and engaging the fire in your abdominals. As you are ready, draw your other knee into your chest as you lift that foot off the floor.

8) Slowly extend your legs upwards, finding yourself in full sirsasana. Remain here for 10-60 slow, deep breaths.

9) When you come down, try to do so with control. Rest in balasana (child’s pose).

Remember how to be present in the moment for the rest of your day and return to that lovely place as often as you’d like.

Standing Baby Cradle

1) Start in a conscious tadasana (mountain pose), paying particular attention to pressing your feet into the floor and activitating the muscles in your legs.

2) When you are ready, lift your right foot off the ground. Bend the knee out to the side and place your right ankle just above your left knee. You may want to have your hands on your waist for balance or may choose to hold them at your heart in namaste mudra (prayer position).

3) To warm up your hip, bring your hands to your heart if they are not already there and start to bend your left (standing) knee. At the same time, let your buttocks move strongly back and your heart move strongly forward. Move slowly, finding the length in your spine that will help you balance.

4) This position will challenge your left thigh, but try to focus on opening your right hip by moving your right knee back/to the side. Stay here for a few breaths.

5) If you need a break, repeat the warm up on the other side. If you feel balanced, continue on this side.

6) Straighten your left/standing leg. Flex your right foot strongly as you lean over and reach for your right shin. You may have to bend your standing leg slightly to reach it, depending on how open your hips are.

7) If you are able, place the sole of your right foot against your left bicep and cradle your right knee against your right bicep. This is the “baby cradle” part of the pose. If it is too much for your hips, you may thread both arms under your right calf and cradle it that way.

8) Stay here, continuing to work your right knee back, or add the balance. Slowly begin to straighten and stand. You are working toward standing straight and tall while hugging your right shin across your chest.

9) Remember that we are all always working toward something and wherever you find yourself in the pose you are encountering balance, releasing the past, and, most importantly, reminding yourself to have a sense of humor.

Supta Baddha Konasana (Reclining Bound Angle)

1) Sitting on your mat (or any other firm, comfortable surface), place a bolster, firm pillow, or a blanket folded into a rectangle and then into thirds, right behind you with the short end against you and the long end stretching back. It will be touching your sacrum (lower back), waiting for you to recline into it.

2) Place the soles of your feet together in front of you, forming a diamond shape as your knees splay outward. If you own a strap, you may use it to bind yourself: place the strap behind you, holding the ends in your hands. It should pass along your sacrum. Drape each end over your knees and under your feet. Close the belt and tighten so it is gently supporting your knees.

3) Place pillows or folded blankets under your knees to support them. The idea here is to be peaceful with yourself — no strenuous stretching. Give your knees something to sink into.

4) When you’re ready, recline back so your spine is supported comfortably on the bolster or blanket. Make sure your neck is supported — sometimes a little kink in the blanket is all it takes. Or you may find a flat pillow to cradle your head. The key is to do what’s comfortable for your body.

5) Tighten the belt until you feel you have reached your edge — the spot where you feel just a bit of discomfort but do not feel pain. The discomfort will melt away quickly; pain will only get worse and call your bluff.

6) Let your arms fall to the sides, palms open to the sky and receptive. Your shoulders will start to open outward and toward the floor with the gentle pull of gravity.

7) Relax your knees into the pillows or blankets or belt supporting them. Slowly let go and trust that you are safe and supported.

8) Close your eyes and relax into the pose as you breathe deeply. Let each exhale sink you into your pillows. Trust the pose. Trust the peace you are building. Trust yourself. Breathe through your nose if you can, lengthening your exhales to release the toxins, inhaling deeply to draw energy into your tired body.

9) Stay here for as long is it feels good. You can pull gently on the belt to tighten it as your hips release. Remember to go only to your edge, the place where you are able to release.

10) When you are ready to come out, try to loosen the belt while you are still reclining, if possible. Use your hands to gently guide your knees together so your feet slip out of the belt and rest on the floor. If it feels good, draw your knees toward your chest for a moment to release your back. Then roll to your right side and rest here before helping yourself up to a seated position.

Think about how important it is to let yourself be special. And when you’ve given yourself the gift of this pose for five, ten, fifteen minutes — or longer — gently come out of it by loosening the strap if you are using one, rolling onto your side, and very slowly coming back to seated.

Supta Kapotasana (Reclining Pigeon)

1) Lie on your back on your mat. Take a moment to surrender: Turn your palms up, arms about forty-five degrees from your body so your shoulder blades can relax onto your back and support your heart. Let your feet flop outward, with plenty of space between your legs. Close your eyes, take a deep inhale through your nose, and exhale completely through your mouth. Even in this vulnerable position, feel safe.

2) After a few breaths that allow you to melt a little bit more, bring your legs together, toes pointing to the sky. Start to activate the muscles in your legs, rotating your inner thighs toward the floor and flexing your feet. Draw your navel in toward your spine and up toward your heart to release your lower back.

3) Bend your left knee so your left foot rests on the floor and your knee points toward the ceiling. Bend your right knee, lift your right foot off the floor, and cross your right ankle over your left knee. You will see a triangle formed by your legs.

4) Reach your right arm into the triangle formed by your legs. Reach your left arm around the outside of your left leg. Lift your left foot off the floor and draw your knee gently toward your chest until your hands or arms can reach the back of your left thigh. Start to draw your leg toward you as you give yourself a hug.

5) Before you start to feel too much of a hip stretch, strongly flex your right foot to protect your knee. Use your right elbow against your right thigh to encourage your right knee to move away from your body. Your intention is to move it in the direction of pointing straight to the side.

6) Start to concentrate on your exhales, clearing the old hurts caught in your hips. Let the inhales bring in hope and healing.

7) If you can pull your left thigh all the way to your chest and point your right knee straight to the side without feeling much of a stretch in your outer right hip, you may move your hands so they are on your left shin instead of the back of your left thigh.

8) Take 10-12 long, slow deep cleansing breaths in this pose. If you would like to allow your eyes to close, do so.

9) Staying where you are, continue to breathe as you focus on your spine. Let it melt into the floor. If it feels good, gently rock from side to side or in circles — any way that gives you a gentle back massage.

10) When you are ready, release and repeat on the other side.

11) When you have finished both sides, simply pull both knees in toward your chest, wrap your arms around your shins, and give yourself a final hug. Hang out here as long as you’d like — giving yourself a back massage, drawing your forehead toward your knees to look into your heart, and doing anything else that just plain feels good.

Take your time releasing the pose. Roll over on your side and rest there before leaving your mat. And take with you a heaping dose of the kindness it took to do supta kapotasana.

Supta Padangustasana (Reclining Finger-to-Toe)

Supta Padangustasana A

1) Lie on your back. Take a moment to feel the alignment of your spine. You should be able to breathe freely and easily and feel an evenness in your body, especially between your two shoulders and two hips.

2) Bend your right knee toward your chest and give it a hug to release your lower back.

3) Let your knee move away from your chest so your lower back returns to the floor. Let it rest here as you: a) loop a strap over the sole of your foot and hold the ends in your right hand; b) hold onto your calf with your right hand; or c) grasp your big toe with the first two fingers of your right hand between your big toe and second toe and your right thumb on the outside of your big toe. (Tighter hamstrings consider the a) option; more open ones move toward c))

4) Keep your lower back relaxing on the floor as you straighten your right leg overhead. If this is enough to help straighten you out, stay here.

5) Check in with your left leg. Make sure it is still strongly stretching out along the floor. Keep your foot flexed so your left toes point toward the ceiling.

6) Place your left hand on the left side of your pelvis to help keep it down on the floor. Its tendency will be to pop up to accommodate a deeper version of the pose than your body is ready for. If you let it do so, you are letting a goal get the better of you.

7) If you are able while keeping your lower back on the floor, slowly start to bring your right foot toward your head. As soon as you feel your lower back start to leave the floor, stop and observe just where your body is.

8) Let each exhale relax your lower back more and more. Let each inhale move up your spine to open your heart. Stay here for 5-10 breaths.

Supta Padangustasana B

1) On your next exhale, press your left hand firmly onto the left side of your pelvis to keep your balance and honesty, and start to open your right leg out to the right in a straddle. If it is easy for you to lower your leg to the floor, start to draw your right foot gently in the direction of your right ear.

2) You may have to switch from fingers-on-toes to hand-on-calf or to a strap here. This is not a failing because you shouldn’t have any expectations of yourself.

3) Strongly draw your right femur bone into your right hip socket for support and don’t forget to relax your lower back into the floor.

4) Stay here for 5-10 breaths and let go of the struggle.

Supta Padangustasana C

1) On your next inhale, draw your right leg up to the sky again. Replace your right hand grip with your left hand (holding straps, on the outside of your right calf, or on the outside or your right foot).

2) As you exhale, let your right leg lower to the left side, drawing you into a twist. You may find it far more comfortable to bend your right knee here, and will get just as much of a benefit from the twist with bent knee. (All a straight leg does is help open the IT band on the outside of your leg.)

3) Take a moment to find your spine’s alignment here. You may need to scoot your left hip (the one now on the floor) over to the right a bit. Both of your shoulders should relax into the floor. If your right shoulder is lifting, back out of the twist or bend your right knee. You want to give your heart space to sing by letting your chest face the sky.

4) With each inhale, let your heart lift up and out. With each exhale, feel the distance between your right (top) hip and your right armpit. Stay here for 5-10 breaths.

5) When you are ready, either with your right leg straight or knee bent, roll onto your back, hug both knees in, and realign your spine.

Lower your right leg straight to the floor and repeat on the left side.

Remember, you’re just straightening yourself out here. No one expects anything of you.

Though they surely will appreciate you acting with love and kindness. And that’s so very much easier to do when you can credit others with acting with love and kindness (or their best approximation of it) toward you.

Tadasana (Mountain Pose)

The foundation of all yoga poses, the pose that teachers you to be srrong and still and present, Tadasana can so easily be taken for granted yet is worth your concentration and respect every time you do it.

1) Stand at the top of your mat either with your feet hip distance apart or with your feet touching, whichever is more comfortable.

2) Take a moment to look at your feet and make sure your big toes are both pointing toward the front of the mat. Lift your toes, spread them, and place them consciously back on the mat, feeling each toe’s place on the floor.

3) Turn your attention to your legs. Make them strong, lifting your kneecaps by engaging your quadriceps. At the same time, let your inner thighs rotate gently toward the back of the room, releasing your lower back.

4) Into the space you have created by rotating your inner thighs toward the back of the room, let your tailbone gently release down and under. As you imagine it scooping under, you may engage the perineum — the muscle between the anus and genitals. This action helps keep your lower back safe and is the key to strength and stability in all your yoga poses. Follow this action by letting your navel move in toward your spine and up toward your heart, completing the lengthening and protection of your lower back.

5) In your mind’s eye, continue to follow your spine up, one vertebrae at a time, letting it fall into its natural shape. As you reach the thoracic spine, between your shoulderblades, gently turn your palms toward the front of the room (arms at your sides) and feel your shoulderblades slip down away from your ears.

6) At the same time, lt your sternum lift, freeing your heart, as if a balloon were floating it up and out.

7) Continue following your spine all the way through your neck and into your skull. Your chin should tuck slightly to keep the neck long.

8) Now relax into the pose. All these motions were actually ways of freeing your body into its natural shape. Close your eyes and shift back and forth, front and back, finding your perfect point of balance and strength. Breathe deeply and feel how much space there is in your lungs.

9) When you find your center and strength, you may draw your hands in front of your heart in angeli mudra prayer position, a place of offering. Feel how your heart is even lighter when your offer it to the world, and to your yoga practice.

Trikonasana (Triangle)

1) Stand at the front of your mat and step your left foot back, about a leg’s distance. Allow your body to face the left side of your mat, but keep your right foot at the front of the mat, toes facing forward. (You may also enter this pose from Surya Namaskar A (sun salute A) or directly from adho mukha svanasana (downward facing dog) by stepping your right foot to the front of the mat and letting your straight left arm draw you up to standing by reaching it overhead.

2) Turn your left foot so it is at about a 45-degree angle, facing toward the side of the mat and angled toward the top of the mat. Lift your arms out to a T and check to see that your wrists are above your ankles. If they are not, adjust your feet.

3) Place your hands on your hips and make sure they are square, with your navel facing directly toward the side of your mat. Your elbows should point out to the sides. Then draw your elbows toward each other and let your heart lift as your shoulder blades slide down your back.

4) Keeping your shoulder blades strongly down your back, draw your navel in toward your spine and up toward your heart and feel your lower back release slightly toward the floor. Think about the length and space in your spine; make it a conduit for energy to flow. Then lift your arms to a T and feel the energy flow from fingertip to fingertip.

5) Inhale and feel the energy travel through the crown of your head. Root strongly into your left foot, and as you exhale, let your right fingertips draw your torso to the right as far as it will go. Do this consciously, letting your left foot anchor you and letting your left hip pull strongly toward the left foot even as your fingertips draw your torso to the right.

6) Take an inhale here and see if you can lift your heart and lengthen the right side of your ribcage.

7) As you exhale, lower your right hand (but not your torso) to your shin (or, if you have very open hips, to the floor). Let your left fingertips point toward the ceiling.

8) Turn your head to look at the floor for a moment while you check your alignment. Your hips should remain square to the side of the mat, although your left hip will try to creep forward. Square your hips by allowing your inner thighs to rotate toward the side of the mat and up toward the ceiling.

9) Notice if the right side of your ribcage is crunched or curved. If it is, move your right hand further up your leg so you can draw the right ribcage straight and long and parallel to the floor to allow the free flow of energy. Concentrate on sending your hips toward the back of the mat and your heart toward the front of the mat to help with this spinal lengthening.

10) Finally, make sure your shoulder blades are still down your back, keeping your shoulders away from your ears. Allow your neck to be long, tuck your chin slightly, and allow your head to turn on your neck so you are gazing up at your left fingertips. If your neck feels uncomfortable in this position, continue to look at the floor or straight ahead.

11) As you breathe in this pose feel your heart start to lift and open. Follow the energy it sends out. Feel it traveling out your fingertips, your feet, the crown of your head, and your tailbone. Think of yourself as a star.

Come to think of it, no matter what energy you use to accomplish all you do, a star is what you are.

12) Come out of this pose by letting your left fingertips draw you up to standing with a long, straight spine. Turn your toes so your left toes face the back of your mat and your right foot is at a 45-degree angle with your right toes facing toward the side of the mat and up toward the bottom (now top) of the mat. (Or, from step 11, come through a vinyasa and step your left foot forward).

13) Repeat on the left side.

One more time because it bears repeating. You are a star.

Upavista Konasana (Seated Straddle Fold)

1) Sit on your mat with your legs spread at about a 45 degree angle. Even if you can spread them wider, you will better avoid injury by sticking to 45 degrees. If you can not spread them that wide, accept your body’s limitation and spread them as wide as you can without experiencing pain.

2) Place your hands next to your hips and perform a shoulder loop: to the front, up toward your ears, and down your back. Think of your shoulder blades as supporting your heart. Then draw your navel in toward your spine and up toward your heart, helping it lift further.

3) If you find that you must lean back to support this position, or if you are still collapsing in your lower back and belly, sit on the very edge of a folded blanket (just your sitting bones, not your thighs, will rest on the blanket). This will help lengthen your lower back so you don’t end up compressing it instead.

4) Point your toes strongly toward the ceiling. You will probably find yourself rotating your inner thighs subtly toward the floor to keep your toes pointing directly up instead of out to the side.

5) Stay here for 5-8 slow, long, deep breaths. You may even challenge yourself by lifting your heels off the floor. The rest of your legs remain on the floor.

6) If you feel able to do so without compromising your long spine or causing yourself pain, place your hands in front of you, about shoulder distance apart. Perform a shoulder loop and let your tailbone lengthen as your heart reaches forward.

7) You may stay here and breathe or slowly, consciously make your way closer to the floor. Each time you move, take a moment to inhale and draw your heart forward before lowering a few more inches with your exhale.

8) Don’t try to change the outcome of this pose by losing the flex in your foot, collapsing your heart inward, letting your shoulders creep up toward your ears, or letting your belly pooch out. The only way you will change your shape in this pose is by surrendering to what your shape is in this moment.

Once you find your edge — in upavista konasana or some other pose of your choosing — see if you can maintain the position for 8-10 long, slow, deep breaths. Work on surrendering to the pose — accepting it, letting your body open as it chooses, acknowledging that it is, yes, uncomfortable. Because sometimes being a mother, or just a person, is.

Urdhva Danurasana (Upward Facing Bow)

If you are still new to yoga, or if you have any back issues, please do not practice this pose. It requires great strength and flexibility, and you must trust yourself to know truly whether you have enough to protect yourself as you try it. You can gain many of the same insights practicing setu bandha sarvangasana, or bridge pose.

2) Let your arms fall to the floor by your sides and turn them palm up. Feel your shoulder blades move together. Consciously bring them closer together as if they are supporting your heart.

3) Take a moment to let your sacrum (lower back) melt into the mat. Draw your tailbone toward your heels and your navel toward your spine and up toward your heart.

4) Make sure the back of your head is pressing to the floor but not your neck. Your nose should point straight at the ceiling.

5) On an exhale, place your palms by your ears. Your elbows will be pointing toward the ceiling; your fingers will point toward your shoulders.

6) Take a moment here to draw your elbows toward each other. The biggest problem I have seen when people are unable to lift into urdhva danurasana is allowing their elbows to splay out to the sides. Drawing them in creates strength in the back by strongly bringing the shoulder blades together and engaging the muscles along the upper back.

7) When you are ready, lift your hips off the floor. Trust your heart to lift after them, allowing you to lift your head briefly and rest the crown of your head on the floor. (Even if you are practiced at this pose, I suggest taking this step.) Your heart should continue to guide you, so you feel light and don’t place too much weight on your head.

8) Bearing in your mind’s eye the correct opening of the back — behind the heart in the thoracic region, not in the lumbar spine, start letting your heart lift you off the floor as you press strongly into your hands and feet until your head lifts.

9) I recommend pausing with your head on the floor to readjust your hands as necessary so your shoulder blades can draw together. It’s awkward, but trust your body and heart to support you as you realign yourself. Draw your elbows toward each other again and feel the energy this creates. It may help to move your hands slightly so your fingers point toward your neck. Feel your knees in a straight line — not too close to each other, not splaying out to the side — and note the energy this generates.

10) When you are trusting of the energy you have created and the openness of your heart, let your heart lift you up as your arms straighten. Press into the space between your first finger and thumb. Don’t forget to press equally into all four corners of your feet as well.

11) Straighten your arms as far as you can. If you can not straighten them, your shoulders are still a bit tight for this pose. In this case, tuck your chin toward your chest and lower yourself gently to the floor, doing bridge pose for a while instead.

12) Also lower yourself if you feel any pain or fear. Again, try to tuck your chin so you land on the back of your head instead of the crown. (It’s much easier on your neck.) Relax and observe how you trusted yourself to begin the pose. Feel gratitude for the huge amount of trust it took to back out before you hurt yourself.

13) With your arms straight, press into the space between your first finger and thumb and into your big toes, let your thighs rotate toward each other, and start lengthening your spine. As it lengthens, notice your heart lifting and the pose requiring less pure muscle. Be sure to keep your neck relaxed — I often find myself looking toward my feet, but this position compresses the neck.

14) When you are done exploring, tuck your chin toward your chest as best you can and bend your elbows to gently lower to the back (not top) of your head and your upper back. Then lower your spine slowly, one vertebrae at a time.

15) If you have done urdhva danurasana many times, and this pose is not challenging you to discover trust, try some variations: Lift one leg at a time off the floor, drawing the knee into your chest and then straightening your leg as if you are going to stand on the ceiling (bend the knee into the chest before placing it back on the floor); lift one arm at a time off the floor by shifting your weight to the other arm and trusting your back strength to hold you (to fully engage in this variation, place your lifted hand on your hip for a moment); or try to lift opposite hand and foot at the same time (right hand/left foot; left hand/right foot).

Enjoy resting on the floor. Feel how much energy moves through you, even though you are still. Notice how open your heart is to what may come. If your back feels tight, you may hug your knees into toward your chest to release it. Be sure to roll to the side and push yourself up to come off the floor.

And use a bit of that open heart to give yourself a little love.

Urdhva Danurasana (Upward Facing Bow) Walk Up/Walk Down

1) Set up for urdhva danurasana with your hands at the wall. With your palms on the floor next to your ears, the spot where your palms meet your wrists will be right at the joining of the floor and wall. Make sure your feet are close enough to your buttocks for a tight, energetic pose; you can check the distance by seeing if you can just brush your heels with your hands.

2) When you are ready, keeping your inner thighs rotating toward the floor and your elbows hugging toward each other, let your heart lift you into the full pose. The wall is, yes, close to your face — that’s part of the fun, if you don’t let it freak you out.

3) Take a few moments to warm up in this pose by letting your heart draw toward the wall. If your legs start to straighten, see if you can walk them closer to your hands. Activate your upper back muscles so the lift is coming from your heart, not your arms.

4) If this is enough for you, stay here breathing and opening. When you’re ready to come down, lower slowly as you tuck your chin toward your chest — likely brushing your head against the wall.

5) If you’d like to move on, feel your heart lifting you so strongly you start to float. Trust that you can. And then — here’s the fun part — start to walk your hands up the wall. As long as you keep your feet firmly rooted and your heart — all that trust! — strongly lifting, you will go up. And if you start to doubt, you can always walk your hands right back down to the floor.

6) At some point, your hands will start to come off the wall, and you will need to lift your heart so much you bring yourself to standing. Notice that you are floating through the air, sort of like my high dive. Only, of course, you are firmly grounded through your feet, so there’s really not so much to be frightened of.

7) As you come to standing, draw your hands to your heart in angeli mudra, prayer position, and find your center. Notice what’s going on in your heart. It just might be kind of giddy.

8) Root your feet firmly, rotate those thighs toward the wall behind you, and, with your hands still at your heart, start to lift your heart again. Really activate those back muscles to help. Let your head fall back gently so you can see that wall behind you. If that freaks you out, come to standing and move into balasana, child’s pose, to absorb all you’ve done.

9) If, from standing with your heart lifting and your head tilted back to the wall behind you, you’d like to move on, trust your lifting heart to support you and consciously reach your hands back, still lifting with your heart, until your hands come to the wall. Walk your hands down the wall until you find yourself in urdhva danurasana with your hands on the floor. Let your heart lift once more, tuck your chin, and slowly lower yourself to the floor.

Wherever you go in the pose, release it with something that feels good and a little bit playful — dead bug (or happy baby) on your back with knees bent, soles of your feet facing the ceiling, and hands holding the outsides of your feet is a great pose for this.

And, hey, if you want to jump and dance and play a little bit after dead bug, definitely do it. You might even invite someone you love and trust to play with you.

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Urdhva Mukha Svanasana (Upward Facing Dog)

A favorite of those yoga students who are more interested in strength than balance and opening, urdhva mukha svanasana is easy to perform in a way that is not as beneficial as the pose ought to be. The same benefits for your back can be found in bhujangasana, where it is easier to concentrate on proper alignment. The only real difference between the poses is that urdhva mukha svanasana requires more strength to achieve the same benefits.

1) From adho mukha svanasana, draw forward into plank pose (upper push-up position) and lower to chaturanga. Alternatively, you may start on the floor and rise to chaturanga, hovering just a few inches above the floor. If you find it difficult to maintain chaturanga, I recommend you practice bhujangasana instead until you build up some more strength.

2) From chaturanga, with your elbows strongly hugging into your sides, draw your entire body forward several inches as you inhale. The tops of your toes will move to the floor. Many people skip this step and start to lift their heart directly from chaturanga, but doing so doesn’t give your spine the space it needs for a full urdhva mukha svanasana.

3) Continue to inhale as you lift your heart and let your shoulderblades press into the back of your heart to support it. Your arms will straighten, but your focus should not be on straight arms so much as open heart and back bend.

4) To facilitate your back bend, draw your navel in toward your spine and up toward your heart (protecting your lower back) and make sure your legs are strong, with inner thighs rotating toward the ceiling. Resist the urge to tighten your buttocks, as this may constrict your lower back.

5) Remain here for one exhale, pressing your hands firmly into the mat, and tuck your chin to look down toward the mat and release your neck. Too frequently, students crunch their necks as they gaze at the ceiling. Remember that your neck is part of your spine.

6) As you inhale again, feel the inhale travel from the base of your spine out the crown of your head. Let your spine lengthen, deepening your back bend. As the inhale travels through your neck, let it lengthen one vertbrae at a time until you are in the full pose.

7) Exhale and lift your hips strongly, drawing yourself back into adho mukha svanasana. Rest here or in balasana for a deeper lower back release.

Urdhva Prasarita Eka Padasana (Standing Splits)

1) From adho mukha svanasana (downward facing dog) step your right foot forward about 6-12 inches from your hands. If you are new to this pose, place your foot at least 12 inches from your hands — the tighter your hamstrings and the shakier your balance, the further away you want it.

2) Shift your weight toward your front, right foot, using your hands on the floor for balance. As you are ready, let your left foot float off the ground.

3) As your left leg starts to lift, feel the connection between the leg and your core; let your navel pull in toward your spine and up toward your heart and let the strength and heat you are generating be what propels your left leg up as if your toes could draw a line on the ceiling.

4) Pause before you lose the feeling of being solid and conscious of your left leg. Press your right foot more firmly into the floor and feel as if you can draw energy from the earth through the sole of your foot. Watch that energy move all the way up your standing leg and out the toes of your lifted leg.

5) Now start to engage your trust. Trust the energy you are drawing on. Trust the strength of your standing leg. Trust the heat you are generating in your core. Never mind what the pose is “supposed” to look like; it is your own expression of it that counts. With this thought, let your shoulders relax and your spine lengthen, and see how these actions of letting go tip you forward, so your head comes closer to the floor.

6) With this sense of trust energizing your pose, let your floating leg sing and let the toes float even further in the direction of the ceiling. Gaze at your fingers or, for more of a challenge, at the toes of your standing leg as you confidently radiate the energy of the pose — toes reaching for the ceiling, torso reaching along the length of your strong standing leg, crown of your head releasing toward the floor in a gesture of surrender.

7) Concentrate on your breath now. Let each inhale through your nose bring you energy and confidence. Let each exhale release doubts. Stay here for 8-12 long, slow, beautiful breaths.

8) If you want a more challenging variation, you may move your hands closer to your standing foot, deepening the pose. To create an even greater challenge, you may hold your (right) standing ankle with your left hand. If you are feeling ready to truly trust — and maybe even to fall — press the standing foot even more firmly and surely into the ground, engage all the muscles of the standing leg, engage your core, and reach your right hand to the ankle as well, so you are balancing entirely on one foot with both hands grasping your ankle. Keep reaching your floating leg toward the ceiling. And if you’re really flying today, you can reach both hands behind you, either interlacing your fingers and lifting your hands with your floating leg or placing your hands behind your back in reverse prayer position.

9) When you are ready to come out of the pose, slowly and consciously lower your floating leg so your left foot rests next to your right. Bow in an easy uttanasana (standing forward fold) and truly surrender. Trust is about acknowledging that you don’t control everything, including a beautiful, strong pose.

10) Once you have a clear picture in your mind of trust, step back to adho mukha svanasana and repeat with your left leg as the standing leg.

Remember to have some fun. Because what’s the point of a trusting, wise, peaceful life if it’s not kind of fun as well? In fact, I’m going to invite Jake to practice this one with me. Because I know for a fact he’ll remind me that having fun is what it’s all about.

Ustrasana (Camel Pose)

Ustrasana Prep

1) Kneel on your mat with your knees about hip distance apart. If this is uncomfortable, try folding your mat over to provide more cushioning. For this first variation you may tuck your toes under or keep the tops of your feet flat on the floor (placing a rolled up blanket under them to ease any discomfort), whichever you prefer. The lighter you let yourself feel in this pose, the less weight you will feel on your knees and ankles.

2) Place your hands on your hips and use your thumbs to physically coax your pelvis to release down in the back, allowing you to tuck your tailbone and draw your navel in toward your spine and up toward your heart. Use your abdominal muscles to hold your pelvis in place; doing so builds heat and strongly integrates your base energy into your heart opening, making it that much more your pose.

3) With your hands still on your hips, let the sides of your body lengthen and draw your shoulders in a shoulder loop — toward the front, up to your ears, and down your back, carrying your shoulder blades down with them. Feel the connection between this simple heart-opening motion and the energy you are using to keep your abdominals engaged and your lower back long.

4) Place your hands on your sacrum (lower back), either with fingers facing up or, if this is not comfortable, with fingers facing down. Draw your elbows together to maintain your heart lift and check in with your abdominals to maintain your long lower back. Be aware of the bottoms of the shoulder blades; this is where the back bend happens.

5) Tuck your chin slightly as you take a long inhale into your heart, letting it lengthen your spine as your heart floats up a little bit more.

6) As you exhale, let your heart shine. Slowly and consciously let it start to lift up toward the ceiling as the lower edges of your shoulder blades press into the back of your heart and you start to bend back. Think about lengthening your spine to give your heart space to shine. Remember, the bend comes behind your heart, not in your lower back.

7) Let your shoulder blades continue to move down your spine with your tucked tail bone as you lean back until just the moment your mind tells you to stop. You may let your head drop back if you feel it’s okay for your neck. If you feel any discomfort at all in your neck, tuck your chin. This will both protect your cervical spine and strengthen the muscles supporting it.

8) Check in to make sure you are supporting your body — hands on lower back, abdominals engaged, shoulder blades down the back, heart lifting strongly.

9) Stay here, breathing as deeply and slowly as you can, until any discomfort or panic you feel subsides. Your lungs are slightly compressed in this position, so it will be difficult to breathe deeply. Be with this sensation and any others that arise until you feel safe and your heart can sing.

10) When you are ready, let your heart lift you up out of the back bend and sit down on your heels. If you are done, you may move into balasana (child’s pose), and experience gratitude. If you wish to continue, do not do balasana, as bending your spine back and forth between the two asanas can put undue strain on it.

Ustrasana

1) Lift your buttocks off your heels and return to the starting position for ustrasana prep. Repeat all the safety checks — checking alignment, engaging abdominals, performing a shoulder loop.

2) Tuck your toes under so your heels move away from the floor (rather than leaving the tops of your feet on the floor). Even if you have practiced this pose before and know you can bend deeply enough to leave your feet flat on the floor, trying starting in this gentler position.

3) Place your hands on your lower back and let your heart lift you once again into ustrasana preparation, taking care to keep your body supported as before.

4) When you are ready, reach one hand at a time for your heels. You may grasp them with your fingers or lower your palm all the way to the heel. Whichever works for you, do not collapse your heart. Remember that your heart guides and supports you in this pose.

5) Remain here, observing any panic or discomfort that may arise. When it does, check in with your heart and think of ways to let it sing. Check the ways you prepared for this pose — let your tail bone lengthen toward the floor, let your navel move in toward your spine and up toward your heart, let your shoulders move down your back, along with your shoulder blades.

6) If you are comfortable, and would like to move deeper, keeping your heart where it is, release one foot at a time so the top of the foot is flat on the floor. You should not collapse when making this change. Your heart should have you almost literally floating.

7) Breathe deeply, keep lengthening your spine, keep opening your heart. When you are ready, move your hands one at a time to your lower back, let your heart lift you out of your back bend, and sit down on your heels.

You may perform this pose again, starting with the tops of your feet flat on the floor and seeing if you can move your hands to the floor between your feet without collapsing, or repeat the pose starting with your toes curled under as above, or move into balasana and experience gratitude.

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Laghuvajrasana (An Advanced Ustrasana Variation)

If you are experienced with all the variations above and feel open and secure in ustrasana, you may choose the following advanced variation to challenge your body and — more importantly — your mind. I still find this variation frightening, and learned to do it with a blanket on the mat behind my feet.

1) Follow the instructions above to set yourself up for ustrasana, placing the tops of your feet flat on the mat to begin.

2) Bring your hands to your heart in namaste mudra (prayer position), and remind yourself that you are offering your heart with no expectations about what you will receive in return.

3) Strongly supporting your lower back by engaging your abdominal muscles, pulling your shoulder blades down your back, and lifting your heart, move into a back bend by imagining that your heart is lifting. Your head will move back without your help; you must keep your mind strongly with your heart to support your spine and maintain its length.

4) When you have gone as far as is comfortable into your back bend, reach one hand at a time for the backs of your knees. Keep lifting your heart with everything you have in you to keep from collapsing. If you do collapse, come out of the pose, rest in balasana, and feel gratitude to yourself for having the courage to try this variation.

5) With your hands on the backs of your knees, keep lifting your heart and lengthening your spine as you let your head move slowly to the floor. See if you can maintain this position for a breath or two without collapsing. If you collapse, come out of the pose, rest in balasana, and feel gratitude to yourself for having the courage to try this variation.

6) To come out of the pose, lift from the heart until you are out of the back bend, drawing your hands into namaste mudra in front of your heart, and sit on your knees. Or, more likely, tuck your chin and let your back come to the floor. Draw your knees into your chest and give yourself a hug before rocking up to sitting and resting in balasana.

Whatever variation you journey to, be sure to end in a wash of deep, unabashed gratitude to yourself for the courage you exhibit every day, for following your heart in some way every day, and for allowing yourself to be where and who you are.

Be sure to really appreciate your inner beauty so you don’t lose sight of it when you come out of the pose and into your day. If ever it falters, let your heart lift and sing just a bit — your shoulders will release, your spine will lengthen, your navel will draw in, and you will, I promise, feel a little bit more beautiful.

Uttanasana (Standing Forward Fold)

1) Stand in tadasana, mountain pose, either with your feet hip distance apart or your big toes together, whichever is more comfortable for you. As you engage your quadriceps and draw your navel into toward your spine and up toward your heart, you should feel rooted and steady. Inhale and feel your heart lift. Let your shoulders slide down your back and your tail bone release.

2) Note whether you are tense or relaxed. Are you trying to be a mountain? Or are you letting the idea of a steady, strong mountain inform your intention while you honor where your body is at the moment?

3) When you’re ready, place your hands on your hips and, leading with your heart, fold halfway so that your torso is parallel to the floor. Slide your hands down to your thighs or shins for support. Take a moment here to notice if you have already begun to bend your knees, if your shoulders have begun to creep up tensely toward your ears. Relax.

4) Inhale again and let your heart reach forward, lengthening your spine. As you exhale, keep this length and let your head move toward the floor as you fold forward. Place your hands wherever they can rest comfortably — shin, ankle, the floor, you know it makes no difference.

5) On your next inhale, feel as if you are drawing energy up from your heels to your buttocks. As you exhale, release your navel in and let your upper body drape forward.

6) Be here and be present with your intention.

Shoulder Opening Variation for Uttanasana

Before you fold over in uttanasana, reach your arms behind you and lightly clasp your hands. Bending your elbows if you need to, perform a shoulder loop: up toward your ears, onto your back, and down your back toward your spine. Pull your hands closer together so your palms touch; you may have to bend your elbows to do this, but engaging your hands in this way will help protect your wrists from injury.

As you fold forward, bend your knees deeply so you can concentrate on your shoulders opening instead of your hamstrings. When you are in your forward fold, let you hands — still clasped strongly together — start to draw an imaginary line across the ceiling. When you reach your edge, stop and breath. As your shoulders start to release you can allow your sitting bones to lift toward the sky, engaging your hamstrings as well.

Uttita Hasta Padangustasana (Standing Finger to Toe)

1) Stand in tadasana (mountain pose). Take a moment to find your balance with two feet on the floor. I like to place my hands in angeli mudra (prayer position) at my heart to find my center.

2) When you are ready, shift your weight to your left foot. Strengthen your leg, tuck your tailbone, and find your balance. When you have found it, start to draw your right knee toward your chest.

3) Each time you lose your balance, try to place your right foot on the floor gracefully and enjoy (ha!) the process of finding your balance and starting over.

4) When you can reach your right leg, either take hold of your right toe with the first two fingers and thumb of your right hand (this is called a yoga hold) or, if you have less flexible hamstrings or less experience with standing balance, place your right hand under your right thigh or calf as a support. You may also use a strap around the sole of your right foot and hold the ends in your right hand. The point is to find balance, so any tools you use that help with this purpose are right for you.

5) Slowly lengthen your right leg in front of you. Think of lengthening toward your body to keep your right hip from floating up and knocking you off balance. When you have reached the pose, stand still, counting 5 slow breaths.

6) If you would like to continue the challenge, you may open your leg out to the right. This requires thinking of your standing leg as rotating in (inner thigh toward the back of the room) and your floating (right) leg rotating out (inner thigh toward the ceiling). Advanced balancers may turn their head to look over the left shoulder. Hold this for 5 breaths. If you start to lose your balance, you may gracefully bend your right knee or return your right foot to the floor.

7) Return your right leg to the front. Draw your navel in strongly and let go of your toes. Place your hands on your hips and keep lifting your right leg up, pointing your toes, for 5 long, slow breaths.

8) Gracefully release to the ground. Repeat on the left side.

If you’re like me, you will spend most of your time in uttita hasta padangustasana gracefully falling. Which is pretty much what I’ve been doing since leaving the airport. Because there’s no way I can keep myself from losing my balance right now. But I can choose to do it with grace.

The Most Natural Thing in the World

Uttita Parshvakonasana(Extended Side Angle)

1) Stand facing the long side of your mat, with your feet far enough apart that when you raise your arms out straight to your sides your wrists are over your ankles. Alternatively, you may enter the pose from standing at the front of your mat and stepping your right foot out and back as you swivel to face the long side of the mat. You may also enter the pose from Adho Mukha Svanasana (Downward Facing Dog). Or, finally, if you prefer a flow, you may enter from Surya Namaskar A (Sun Salute A).

2) Turn your left foot in at about a 45-degree angle. Make sure your right foot is positioned so the toes point directly at the top (the short end) of your mat. If you were to draw a line from your right heel to your left foot, it would intersect your left foot directly through the arch.

3) With your hands on your hips to remind your pelvis to continue facing toward the long side of the mat, anchor strongly into your outer left foot and keep your weight there as you allow your right (front) knee to bend. Your intention is to bring it to a 90-degree angle. If it hurts to bend your knee this far, back off. Also back off if your pelvis must twist strongly in order to find the 90-degree angle.

4) Take a moment to check your alignment. Your body should be right in between your legs, not shifting toward your front (right) foot. Be sure to keep your left leg very strong. Then check to see that your right knee is directly above your right ankle. If it creeps in front of your ankle, you will place too much stress on the joint; just move your front foot to accommodate. To further protect your knee joint, make sure your knee does not creep toward the long side of the mat/the front of your body. To guard against this, look down and make sure you can see your right big toe.

5) With strong legs maintaining this safe alignment, lean your body slightly over your right leg, resting your right forearm on your right thigh. (Even if you know how to go more deeply in this pose, I suggest starting here so you can make sure you have the best possible alignment, alleviating discomfort in the pose and allowing your heart to open.) Press into your front heel as you anchor into your outer back foot in order to keep yourself from dumping your weight forward.

6) Circle your straight top arm toward your bent (front/right) knee and then up so it is extended over your left/top ear. You should create a straight, strong line from your outer left foot, through the left side of your torso and out this arm. Feel energy traveling out your strong, straight fingertips; your arm should not droop but should be as strong as your straight back leg.

7) Check your alignment again: front knee directly over ankle, strong back leg rooted into outside of the foot, weight moving back toward the back leg as you allow (don’t force) the right knee to bend, right knee tracking over second toe. Then check your torso: the bottom side will want to droop in toward your bent leg. Instead, allow it to straighten as you lift up through your lower armpit. Think of a straight spine that allows energy to move through your body, lifting it so you don’t have to do all the hard work of this pose. Feel as if your tailbone is gently tucking under to prevent your hips from jutting toward the back of the mat.

8) Finally, if you feel comfortable, you may turn your head so you can gaze either up toward the ceiling or toward the fingers of the arm extended overhead. To protect your neck, I suggest tucking your chin before you look up, then swiveling your head on your long neck.

9) Remain here for five to ten long, slow, deep breaths. Try to focus on your breath and the lines of energy running through your body. Let that energy help you maintain the pose. Transcend discomfort; adjust for any pain. (Go to step 14 to come out of the pose.)

10) If you are comfortable and wish to go deeper, root even more strongly into the outside of your back foot and focus on maintaining your long, straight torso by lifting through your lower armpit. Let your lower hand float toward the floor on the outside of your front leg. Use your fingertips or a block to support you; only extraordinarily open practitioners will manage to place a hand flat on the floor without losing their alignment.

11) Note: Some teachers will suggest placing your hand in front of your foot as an intermediate stage of this pose. I do not like this position, as it makes it more difficult to open your heart toward the sky and rather forces it down toward the floor. It also encourages your hips to lose their alignment by jutting back.

12) From the full pose, check in once again with your alignment. Practice true yoga by moving back to forearm-on-thigh if you can not correct your alignment with your hand on the floor or a block. Make sure you are rooted in your outer back foot; that your front knee is bent at a right angle without dumping your weight into your front leg; that a straight line of energy travels from your outer back foot through your strong, straight top arm and fingertips; and that the lower side of your torso is not drooping toward the floor but is lifting through the armpit.

13) As you feel the strength and beauty of the pose, allow your gaze to travel up and feel your heart slowly revolving as if to open toward the sky. Remain here for five to ten long, slow, deep breaths.

14) To come out of the pose you may root firmly into the outer back foot and let that strength and your upper arm gracefully carry you to standing. See if you can keep your front knee bent to a 90-degree angle as you rise, straightening it only once you are fully standing. Then you may return to the front of your mat. Alternatively, from the full pose, you may sweep your upper arm down to the mat next to your front foot, place your other arm on the other side of the foot, and step your foot back, raising your hips as you move into Adho Mukha Svanasana (Downward Facing Dog). Or, if you prefer a flow, you may step back to plank, lower through chaturanga and Urdhva Mukha Svanasana (Upward Facing Dog) and finish in Adho Mukha Svanasana (Downward Facing Dog). Step your left leg forward from there.

15) Repeat on the other side. And don’t forget to find a way to enjoy what this pose is teaching you.

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Vadrasana (Lightening Bolt Pose)

This pose is a lovely alternative to sitting cross-legged during meditation and is also particularly good for pranayama breathing exercises. It helps bring your spine into correct alignment, giving you space to breath, freeing energy to flow freely through your body, and bringing relief to a sore lower back.

1) Kneel on your mat, with the tops of your feet on the floor, your ankles, calves, and thighs resting gently next to each other. If this is uncomfortable for the tops of your feet, try placing a rolled up blanket under the tops of your ankles (where the top of your foot meets your leg) or a flat blanket or other padding under the tops of your feet.

2) Sit down onto your heels. If this hurts your knees, place a folded blanket or a bolster between your calves and thighs so your knees and sit on it so your knees don’t have to bend so deeply.

3) Perform a shoulder loop — forward, up toward your ears, and down your back. Let the bottoms of your shoulder blades support your heart. At the same time, feel your sternum gently lifting, as if a balloon were tied to your heart and is floating up toward the sky.

4) Draw your navel gently in toward your spine and up toward your heart. Note how this small action releases your lower back and allows your tailbone to tuck slightly. At the same time, it gives another little lift to your open heart.

5) Rest your hands in your lap, palms up, left hand cradled in right palm. Allow your thumbs to touch as your close your eyes and bring your attention inside.

6) Note how the breath travels freely in this pose. Let it spread across your collar bones, open up your back, and move out the crown of your head.

7) Stay here, breathing, as you meditate, perform a pranayama breathing exericse, or just sit and enjoy.

Vasisthasana (Side Plank)

The key to this pose is finding the way in that best helps you align effortlessly. Focus on supporting your weight with your torso rather than just an arm and lengthening your torso so your hips can lift even higher.

1) I like to start in adho mukha svanasana (downward facing dog). From here, shift forward part of the way toward plank (upper push-up). You will know you’ve gone far enough when you feel the side of your shoulder blades by your armpits start to engage.

2) Holding on to the sense of the muscles on the side of your right shoulder blade engaging, start to shift your weight to the right side. Press your right hand firmly into the floor, especially the space between your thumb and first finger. At the same time, roll to the outside of your right foot. It should line up with your hand so your body is in a straight line.

3) Keep lifting your hips with the intention of keeping them lifted just as high as they were in your partial adho mukha svanasana.

4) Outwardly rotate your right arm. The crease of your elbow (inner arm) will move to face toward the front of the mat. This action should even more deeply engage the muscles at the side of your right shoulder blade.

5) If you are new to this pose, have shoulder issues, or are still working on strength, place your left foot flat on the floor (your knee is bent) just inside your right leg. Use the energy generated by pushing that foot into the floor to lift your hips, shifting some of the weight away from your right, supporting arm, and allowing you to work your torso for strength and balance rather than dumping into your arm.

6) Even if you are experienced, it is worth trying step 5 for proper alignment. From here, you can stack your left foot on top of your right foot. Do so consciously, maintaining the outward rotation of your right arm and the lift in your hips. Don’t let the weight dump back into your right, supporting arm.

7) Reach your left arm straight up, fingers reaching toward the sky. Let your heart open; your sternum may lift toward the sky as your heart sings.

8) Hold for as long as you wish, focusing on your breath and your alignment. Feel as if you are flying.

9) To come out, release your left arm toward the floor and find your way back into adho mukha svanasana (downward facing dog). You may wish to rest between sides in balasana (child’s pose) with your arms at your sides.

10) Repeat on the other side.

Vasisthasana Variations:

1) From full vasisthasana, reach your left arm toward the front of the mat so your bicep is by your ear. Feel the full stretch of energy from your left foot to your left fingertips.

2) From here, you may wish to step your left foot behind you, allowing your heart to lift and your left arm to open to the side. I think of this pose as a sort of upward facing bow with a wider stance for the feet and the one supporting arm. Lift your left foot and return to full vasisthasana to come out of this variation.

3) If your balance and strength are good and you want to challenge yourself, place the sole of your left foot on top of your right leg, bent knee facing toward the ceiling, as if you are in a sideways vrksasana (tree pose). Watch to see that your hips don’t sink as you do so.

4) To move on, straighten your left leg and suspend it over your right leg, again continuing to lift your hips.

5) Or, bend your left knee and reach your left hand toward your left foot, hooking the big toe with the first two fingers and thumb of your left hand. Check to make sure your hips are lifting before straightening the leg in front of you and then rotating it to lift it up toward the ceiling.

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Viparita Karani (Legs Up the Wall)

1) Place a pillow or a folded blanket against a wall. Whatever you use should be comfortable, big enough to support your sacrum (lower back), and 2-4 inches in height.

2) Sit with your right hip against the wall and the pillow/blanket at your lower back, knees bent. You are sitting next to the wall.

3) Gently lean back and rotate your body so your buttocks come to the wall and you find yourself lying perpendicular to the wall, your sacrum supported by the pillow/blanket. Your legs should reach comfortably up the wall.

If this makes no sense or is impossible to execute, no worries! Just set yourself up however works for you. I like this method because it brings your butt right up to the wall without a lot of scrunching around.

4) Let your arms flop out about 45 degrees from your body, your palms facing the sky in a gesture of reception. If you’d like something under your head, just make sure you aren’t crunching your neck. You can experiment with leg positions as you like.

5) Close your eyes and receive. You don’t have to work in this pose. Just let your body relax, let the Universe do its thing, let it feel good. For a long time. You deserve it.

And don’t you dare think of ditching this pose for headstand!

Viparita Virabhadrasana (Reverse Warrior)

1) Stand facing the side of your mat with your feet wide apart, toes facing the same direction as your face. Lift your arms to the side and see if your wrists are roughly above your ankles — this helps you find the proper position for your feet. (Advanced students may want to enter this pose from adho mukha svanasana (Downward Facing Dog).)

2) With your hands on your hips, turn your right toe out to face the front of the mat. Turn your left foot in the same general direction, at about a 45 degree angle (if you drew a line from your left toes, it would intersect the side of the mat somewhere even with your right shoulder). I like to trace an invisible line from the heel of my front/right foot to the arch of my back/left foot for proper alignment.

3) Keeping your hands on your hips, root the outer edge of your back/left foot into the floor and, keeping your weight anchored there, let your right/front knee bend. Think of your right quadricep (thigh) stretching toward your hip.

4) Use your hands on your hips as a reminder not to throw your weight forward. Your hips should sit directly between your feet and your pelvis should remain level. The intention here is for your right/front knee to bend to a right angle directly over the ankle, but too often when we move there we dump our weight forward, over the right leg. Think of the knee over the ankle as the direction in which you are headed, but not at the expense of throwing yourself too quickly forward — as if leaping into the future instead of living in the moment.

5) Allow your tailbone to release down and your navel to draw in toward your spine and up toward your heart. As your heart lifts, let your arms unfold to the sides so there is a straight line between them. Turn your palms down, feel the line of energy traveling strongly through your arms, and turn your head to gaze over your right/front fingertips.

6) There is a strong tendency in this pose to lean the body forward over the right leg. Resist it by anchoring firmly in the outer edge of your left/back foot, keeping your left leg and left arm strong, and letting your heart lift.

7) Be strongly in the pose for a few breaths, on your path, in the moment, a proud warrior.

8) When you are ready, let your heart sing and lift you into a slight backbend. Reach your left/back hand down your back leg for support and reach your right arm up and over your right ear, palm facing down as your right arm reaches for the back of the room. Turn your gaze toward the ceiling and keep your neck long.

9) Once again strengthen your back leg and feel the energy from the spot you have chosen travel up your leg, through your spine, and out the crown of your head. Let your left arm on your leg support you, but let the lift come from your heart.

10) Take another breath and trust the pose. Trust the path you have chosen. Face obstacles with all the strength and beauty of this pose.

11) When you are ready, lift your body back up to Warrior II, mindfully straighten your front/right leg, turn both feet to face the side of your mat, and repeat on the other side.

Oh yeah — always repeating on the other side when you thought you were done. Just like life, you don’t get a break just because you performed beautifully. But accepting that there is more work to be done and approaching it with grace and beauty brings the balance that come with doing this pose on both sides.

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Virabhadrasana I (Warrior I)

1) Either start from tadasana (mountain pose) or from adho mukha svavasana (downward facing dog). From standing, step your left foot back so you are in a high lunge with your front/right knee bent and lined up with your ankle. From adho mukha svasana, with as much control as you can, step your right foot forward so you are in a high lunge position with your front/right knee bent and lined up with your ankle.

2) Drop your back/left foot to the ground. It should point at a 45 degree angle toward the left side of your mat. Your left heel should be in a straight line behind your right heel. Your feet are far enough apart for you to bend your right/front knee deeply.

3) Place your hands on your hips and try to bring your left hip forward and your right hip back so they are in line. If you have tight hip tendons, you will be limited in your ability to bring your left hip forward.

4) Stretching strongly into your left foot with a strong back leg, let your right thigh lengthen so your right leg moves toward a right angle. If you have tight hips, you will be limited in your ability to do so.

5) Once your legs are strongly in place, bring your hands to your heart, relax your shoulders, and then straighten your arms and reach your hands toward the sky. See if you can keep your palms together. If you have tight shoulders, you will be limited in your ability to do so.

6) Sink even more deeply into your strong back leg and let your heart lift toward the sky as your shoulders drop further away from your ears. If you have a tight back, you will be limited in your ability to do so.

7) Stay in the pose and breathe as you acknowledge your limitations and celebrate the beauty of the pose that is yours because of them.

Repeat on the other side and once again enjoy how our limitations bring their own sense of beauty and newness to our lives.

Then celebrate the beauty of this pose that is your life, made so much more beautiful by the limitations parenthood has introduced.

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Virabhadrasana I Shoulder Opening Variation

For an extra challenge and a lovely shoulder opener, try this variation:

From Virabhadrasana I, reach your arms behind you and clasp your hands loosely beind your back. reach your arms behind you and lightly clasp your hands. Bending your elbows if you need to, perform a shoulder loop: up toward your ears, onto your back, and down your back toward your spine. Pull your hands closer together so your palms touch; you may have to bend your elbows to do this, but engaging your hands in this way will help protect your wrists from injury.

Rooting strongly into your back leg, begin to fold forward, to the inside of your front leg. Try not to dump all your weight forward; instead, distribute some toward your back leg. When you have folded far enough and have your balance, start to move your clasped hands overhead is if drawing an imaginary line on the ceiling.

It is perfectly acceptable — and perhaps necessary — to allow your buttocks to reach in the direction of the outside of your front foot as your torso moves toward the inside of the front foot to counterbalance and allow your spine space. The key is to keep the back leg very strong and your energy lifting away from the ground even as the crown of your head reaches toward it. In this way, you receive a beautiful release for your shoulders because your arms are helping keep the energy moving up and the heaviness in your chest can release through them.

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Note:
We strongly recommend you try new poses under the supervision of a qualified yoga teacher. As with any physical activity, when you practice on your own you assume a risk of injury for which YogaMamaMe.com and its author are not responsible. Please treat your body with care!

Virabhadrasana II (Warrior II)

1) If you are familiar with Surya Namaskar A (sun salute A), come to the pose from there. If not, you can start in adho mukha svanasana (downward facing dog). If you are not familiar with this pose, start at the front of your mat and step your left foot back toward the back of the mat, then follow the directions below, starting with #3.

2) From adho mukha svanasana, step your right foot to the front of the mat with as much control as you can. Use your abdominal muscles rather than momentum, and your hand, if necessary, to physically pull your foot forward. Might as well be in control where you are able.

3) Drop your back (left) foot to the floor. It will rest at about a 45 degree angle, with the toes facing toward the side and top of the mat.

4) Rooting strongly into the back leg, swing your left arm toward your ear and up toward the ceiling. Let it lift you to standing with your front (right) knee bent to a 90 degree angle directly over your front (right) ankle. Your back (left) foot continues pressing into the floor as you support yourself with your strong back (left) leg.

5) Take a moment to find your alignment. Place your hands on your hips and physically urge them to face the side of your mat. Let your heart and shoulders do the same. Now draw your legs open — with the inner thighs rotating up toward the ceiling to open your hips. Rotate even more strongly down the entire length of your back leg and, using this strength, let the front knee bend more deeply without drawing your torso forward. The intention is for the front knee to rest directly over the front ankle, with the leg bent to a 90 degree angle, but this position is difficult to achieve unless your hips are exceptionally open.

6) With your legs strong and your hands still on your hips, face the side of the mat and perform a shoulder loop — toward the side of the mat, up to the ceiling, and down your back. Your heart lifts like a proud warrior.

7) With your legs strong and your heart lifting you, let your arms unfold to a “T.” They are perpendicular to your body and parallel to the floor. Palms face down and everything is strong, down to your fingers. Feel the proud energy of your heart flowing from fingertip to fingertip.

8) Turn your head to gaze over your front fingertips. Feel the strength of the pose. Draw your navel in toward your spine and up toward your heart and feel how this opens your lower back and also gives you more energy to stand tall and proud in this pose.

9) Release any gripping in your jaw, inhale deeply, and on a long, slow, exhale, try to find effortlessness without losing the pose. Stay here for 5-10 long, deep breaths as you explore the relationship between effort and effortlessness. Then repeat on the other side.

As on any journey worth undertaking, you may not easily find your way to what you are searching for. I know I’m not having an easy time finding my effortlessness these days. But it’s there if only you keep at it. A little effort, after all, can carry you a long way toward happiness.

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My Refuge

Photographs and Memories. And Babies.

Note:
We strongly recommend you try new poses under the supervision of a qualified yoga teacher. As with any physical activity, when you practice on your own you assume a risk of injury for which YogaMamaMe.com and its author are not responsible. Please treat your body with care!

Virabhadrasana III (Warrior III)

1) Start in Virabhadrasana I (Warrior I): From standing at the front of the mat, place your hands on your hips and step your left foot far back. Drop your left foot to the floor with your toes pointing toward the front and side of your mat. Your left foot will be at about a 45 degree angle.

2) Rooting strongly into the outer edge of your back foot, let your front knee bend. Your legs should be far enough apart to allow you to bend your front knee to a 90 degree angle.

3) Still with your hands on your hips, strengthen the pose. Press strongly through your back leg to push the outer edge of your back foot even more firmly into the floor. Think of rotating your back thigh in toward your midline and back to the back of the room. At the same time, lift the toes of your front foot, spread them, and place them back down.

4) Take a moment to feel the fullness of your front foot on the floor. Do a shoulder loop — toward the front, up toward your ears, and down your back — to free your heart and lengthen your spine.

5) Look to a spot on the floor a few feet in front of you and lean forward, leading with your heart. Keep your hands on your hips and point your elbows toward the back of the room to help with your balance.

6) Start shifting your weight into your front foot. Keep your eyes fixed on the point on the floor you have chosen. Let your spine be long. As you are ready, let your back leg float off the floor, leading with the inner thigh.

7) Continue shifting your weight and balancing on your right(front) foot until your body is perpendicular to your standing leg. Keep everything strong and long. Try to keep your hips square; the hip of your back leg is going to want to creep up higher than the hip of the standing leg. Try to bring them even with each other.

8) If you are having trouble with balance, drop your fingertips to the floor and work on lengthening your spine and really strongly reaching toward the back of the room with your back/floating leg. You can raise one hand at a time back to your hips.

9) If you would like to move on, try different arm variations: a) bring your arms out to the sides like an airplane; b) bring your arms straight in front of you, palms facing each other, as if you are flying, in classic Virabhadrasana III; c) if you are feeling particularly comfortable with this pose, bring your arms behind your back and either grab hold of your elbows or place your hands in reverse namaste, or reverse prayer position, strongly opening your shoulders.

10) When you are ready, slowly bend your standing knee and lower your back leg so you find yourself in a high lunge position. Either with your hands at your heart or on the floor for balance, step your back leg up to meet the front. Rest for a moment in uttanasana (forward fold).

11) Repeat on the other side.

When you fall, fall with grace. Work on not feeling frustrated. I can attest to the fact that nothing in your life will change depending on your facility with Virabhadrasana III. Sometimes, the flying feeling comes from finding the pose. And sometimes it just comes when you are free of the frustration.

Baby steps. Think of how quickly they got your baby moving.

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Note:
We strongly recommend you try new poses under the supervision of a qualified yoga teacher. As with any physical activity, when you practice on your own you assume a risk of injury for which YogaMamaMe.com and its author are not responsible. Please treat your body with care!

Virasana(Hero Pose)
1) Kneel on the floor with your knees together and your feet apart. Some traditions of yoga encourage you to allow your knees to come apart as well. Do what is most comfortable for you. If this bothers the tops of your feet, you may placed a rolled up blanket under the tops of your ankles (where the top of your foot meets your leg) or place a flat blanket or other padding under the tops of your feet.

2) Sit down between your heels. Most people will need something to sit on — a bolster, a block, or a blanket folded to a rectangle and then folded in thirds, like a letter. Place one of these objects under your sitting bones, but not your thighs, so your pelvis can tilt forward slightly. You should find a place where your quadriceps get a gentle stretch but you do not feel pain, especially in your knees. If you experience pain, either find something higher to sit on, or sit in vadrasana.

3) As you settle into the pose, let your inner thighs roll gently toward the floor. Note how this creates more space for your tailbone to lengthen, opening your lower back. At the same time, spread your toes and press them into the floor to give your knees stability.

4) Perform a shoulder loop — forward, up toward your ears, and down your back. Let the bottoms of your shoulder blades support your heart so your sternum lifts. It may feel as if a balloon is attached to your heart, letting it float toward the sky.

5) Draw your navel in toward your spine and up toward your heart to release and support your lower back.

6) Place your hands either palm down on your thighs, or in your lap, palms up, left hand cradled in right palm. In this position, you may let your thumbs touch as you close your eyes and go inside.

7) Stay here, breathing, meditating, or doing pranayama exercises.

8) If you’d like to go on to supta virasana, or a reclining version of this pose you may only if you are sitting directly on the floor, a bolster extending behind you, or a folded blanket extending behind you. Do not attempt supta virasana if you are sitting on a block.

9) To recline, move slowly, keeping your heart lifted. Reach back so your hands are on the floor supporting you. You may choose to stop here or lower to your forearms.

10) From your forearms, if you wish to move on, slightly lift your buttocks to better tuck your tailbone, and recline until your shoulder blades are flat on the floor. Let your head rest on the floor as well. Surrender to the pose. If your knees bother you at all, come out of the pose.

11) If you are very comfortable in the pose, you may wish to extend your arms overhead, interlace your fingers, and turn your hands so the palms face away from you, completely opening your heart and your body to this beautiful pose.

12) When you are ready, come of of the pose slowly. Gently extend your legs in front of you and gently bounce your legs to release your knees.

Note:
We strongly recommend you try new poses under the supervision of a qualified yoga teacher. As with any physical activity, when you practice on your own you assume a risk of injury for which YogaMamaMe.com and its author are not responsible. Please treat your body with care!

Vrksasana (Tree Pose)

1) Stand in tadasana (mountain pose). Take a few moments to feel deeply rooted in the earth. Lift and spread your toes and feel them settle back down. Let your inner thighs release toward the back of the room so your tailbone has space to tuck, causing your navel to draw in toward your spine and up toward your heart. Let this core strength travel back down your legs into the earth.

2) If you are still new to balance, place your hands on your hips. (Otherwise, you may place them in front of your heart in angeli mudra, prayer position.) Check in to see that you are still engaging your core by tucking your tailbone and drawing your navel in and up.

3) Actively draw energy from the soles of your feet to the crown of your head. Feel how the energy fills the space between your vertebrae. Let the energy surge into your heart so your sternum lifts and your shoulder blades slide down your back.

4) Find a point on the floor several feet in front of you to gaze at. With your eyes thus occupied it will be easier to quiet your mind.

5) As you are ready, with either an inhale or an exhale — whichever works best for your energy — lift your right foot off the floor, bending the knee. Do it slowly, so you don’t introduce energy that might knock you off balance. Instead, try to tap into the energy around you, becoming a tree, or a bamboo reed.

6) Turn your knee out to the right side as you lift your leg and place the sole of your right foot on the inside of your left leg. It may rest anywhere that is comfortable except on your left knee, as this will create too much stress on the knee joint. If you feel steady, you may reach your hands for your right leg to help draw it further up along the inside of your left leg.

7) Try to find the balance between pressing the sole of your right foot into the inside of your left leg and pressing the sole of your left foot into the floor. Press too hard and you start stirring up your own energy without regard to the energy around you. (Just like making your own plans for life without accounting for the fact that other forces are at work.) Maintain your gaze on the floor to stay calm and let your heart lift you.

8) If your hands are not already in angeli mudra (prayer position), place them in front of your heart. Remember, this is your center, both physically and energetically. Let your heart sing with trust as you let your right knee continue to open to the wall behind you.

9) Be the flexible tree as you open your heart, open your right hip (the site of emotional energy), and experience the subtle energy around you. Welcome it, work with it, and honor it.

And, remember, the key to balance isn’t maintaining the balance. It’s maintaining your sense of calm when you fall. Think of that when something more important than a yoga pose makes you lose your equilibrium.

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Vrksasana Variations

If you feel steady in the pose and would like to hold it for a longer time, you can work on these variations. Each one opens your heart even more strongly as it challenges your balance.

1) From full vrksasana, above, press your palms together (not too strongly, as this will create too much energy and knock you off balance) and draw them overhead.

2) Gently let your arms separate so you are holding them in a V, welcoming energy, letting it funnel into your heart. Don’t let your shoulder blades creep up with your hands; keep them strongly down your back for balance and heart opening.

3) If you feel steady, you may let your gaze travel up in the direction of your hands. Welcome all life has to give and trust that it will not knock you down.

4) When you are ready, you may bring your palms back together and draw them down to your heart.

Or you may continue with the following variation.

1) From the pose above with your hands raised and your arms in a V, carefully draw your arms in a big circle behind you. Hold onto your elbows with your hands or, if you are able, press your palms together behind your back in reverse namaste, or a prayer position. Your pinky fingers will rest against your spine and all your fingers will point toward the top of your head while your shoulders must open strongly. If your palms do not come together, I do not recommend reverse namaste, as it will place too much stress on your wrists.

2) Remain here with your gaze at a point on the floor. Or let your heart lift, drawing you into a backbend. Your eyes may travel upwards with your heart as well.

3) Enjoy the unique sensation of grounding and opening simultaneously and marvel at all the different ways your body can bend simultaneously. Supple as bamboo indeed.

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