Half Forward Fold Pose (Ardha Uttanasana)

EFFECT: Stretches hamstrings, opens chest, energizes. PROPS: None. GAZE: Forward to a spot in front of your mat PRECEDING POSES: Standing Forward Fold, Seated Forward Fold, Cobra, Up Dog COUNTERPOSES: Standing Forward Fold, Plank PRECAUTIONS: If there is tightness in the hamstrings or this bothers your lower back, bend your knees. STEPS: 1. From Standing … Read moreHalf Forward Fold Pose (Ardha Uttanasana)

Standing Forward Fold Pose (Uttanasana)

EFFECT: Stretches hamstrings, centers. PROPS: None. GAZE: Eyes closed or toward knees PRECEDING POSES: Mountain pose, Seated Forward Fold COUNTERPOSES: Cobra, Sphinx PRECAUTIONS: If you have any lower back issues, bend your knees. 1. From Extended Mountain pose, reach your arms out to the side like a “T.” Fold at your hips with a flat … Read moreStanding Forward Fold Pose (Uttanasana)

Extended Mountain Pose (Urdhva Hastasana)

EFFECT: Stretches shoulders, centers. PROPS: None. GAZE: Up toward the space between your hands PRECEDING POSES: Mountain pose, Savasana COUNTERPOSES: Standing Forward Fold, Down Dog PRECAUTIONS: If you have any shoulder issues, keep a little bend in your elbows or do not lift your arms at all. 1. From Mountain pose, turn your palms to face … Read moreExtended Mountain Pose (Urdhva Hastasana)

Down Dog Pose (Adho Mukha Svanasana)

EFFECT: Energizing, strengthening. PROPS: None GAZE: Between your feet or at your navel PRECEDING POSES: Cat/Cow, Plank, Forward Fold COUNTERPOSES: Mountain pose, Extended Mountain pose PRECAUTIONS: If this pose pulls too tightly on your hamstrings or bothers your lower back, bend your knees to create a sense of ease. 1. Come to your hands and … Read moreDown Dog Pose (Adho Mukha Svanasana)

Reclined Twists Pose (Jathara Parivartanasana)

How to perform Reclined Twists (Jathara Parivartanasana) pose

EFFECT: Spinal warm-up, detoxed body. PROPS: Block. GAZE: Toward the ceiling or, if neck is turned, to the side PRECEDING POSES: Savasana COUNTERPOSES: Knees into Chest PRECAUTIONS: If the twist bothers your lower back, try placing a block under the bent knee once you’re in the twist. This will prevent you from placing strain on … Read moreReclined Twists Pose (Jathara Parivartanasana)