EFFECT: Works on balance, opens hips, improves focus. PROPS: None. GAZE: Up toward the ceiling PRECEDING POSES: Mountain pose COUNTERPOSES: Mountain pose, Standing Forward Fold PRECAUTIONS: Never place the lifted foot directly on the knee joint of your standing leg. Always place it above or below the joint. STEPS: 1. Start in Mountain pose. Turn your … Read moreTree Pose (Vrksasana)
EFFECT: Stretches inner thighs and hamstrings, calming. PROPS: One or two blocks. GAZE: Center of your mat or tip of your nose PRECEDING POSES: Standing Forward Fold COUNTERPOSES: Mountain pose, Camel, Bridge PRECAUTIONS: If you have back issues, when coming out of the pose, bend your knees to rise back up. STEPS: 1. Stand wide on … Read moreWide Leg Forward Fold Pose (Prasarita Padottanasana)
EFFECT: Stretches hamstrings, works on balance, detoxes body. PROPS: Block. GAZE: Top hand PRECEDING POSES: Revolved Triangle, Warrior III COUNTERPOSES: Standing Forward Fold, Mountain pose PRECAUTIONS: If it bothers your neck to look up at your top hand, look at your bottom hand. STEPS: 1. Start in Revolved Triangle, your right foot in front. 2. … Read moreRevolved Half Moon Pose (Parivrtta Ardha Chandrasana)
EFFECT: Strengthens core, stretches hamstrings, detoxes body. PROPS: Block GAZE: Top hand PRECEDING POSES: Revolved Chair COUNTERPOSES: Standing Forward Fold PRECAUTIONS: If you hyperextend your knees, put a slight bend in your front leg and press through your big toe to protect your knee joint. STEPS: 1. Start in Mountain pose. Step your left foot back … Read moreRevolved Triangle Pose (Parivrtta Trikonasana)
EFFECT: Strengthens legs, detoxes body, keeps spine flexible. PROPS: None. GAZE: Sideways PRECEDING POSES: Chair pose, Seated Twists COUNTERPOSES: Mountain pose, Standing Forward Fold PRECAUTIONS: If you do not have enough space to get your arm to the outside of your opposite leg, separate your feet hip-distance apart and twist with open arms. Your left … Read moreRevolved Chair Pose (Parivrtta Utkatasana)
EFFECT: Works on balance. PROPS: Block. GAZE: Top hand PRECEDING POSES: Warrior II, Triangle COUNTERPOSES: Standing Forward Fold, Down Dog PRECAUTIONS: If it bothers your neck to gaze at your top hand, look down at your bottom hand. STEPS: 1. Start in Triangle pose. Look forward, bend your front knee, and shift your weight onto your … Read moreHalf Moon Pose (Ardha Chandrasana)
EFFECT: Stretches hamstrings, strengthens core. PROPS: BLOCK GAZE: Top hand PRECEDING POSES: Warrior II COUNTERPOSES: Down Dog PRECAUTIONS: If you tend to hyperextend your knees, meaning they go past straight, bend your front leg a tiny bit and press through your big toe to protect your knee joint. STEPS: 1. Start in Warrior II. Straighten … Read moreTriangle Pose (Trikonasana)
EFFECT: Stretches torso and lower back, strengthens legs, grounding. PROPS: BLOCK GAZE: Top hand PRECEDING POSES: Warrior II, Triangle COUNTERPOSES: Mountain pose, Standing Forward Fold PRECAUTIONS: Beware of letting your front knee buckle in toward the middle of the mat. Draw it toward the wall behind you so that it points straight ahead. STEPS: 1. Start … Read moreExtended Side Angle Pose (Parsvakonasana)
EFFECT: Stretches side body, relaxes. PROPS: NONE GAZE: Up toward lifted hand PRECEDING POSES: Warrior II COUNTERPOSES: Extended Side Angle PRECAUTIONS: Make sure to engage your lower belly so as not to overarch your lower back. STEPS: 1. Start in Warrior II. Reach your front arm up toward your ear as you lean back. 2. Gently … Read moreReverse Warrior Pose (Viparita Virabhadrasana)
EFFECT: Strengthens legs, focusing. PROPS: NONE GAZE: Middle finger of front hand PRECEDING POSES: Warrior I, Crescent, Mountain COUNTERPOSES: Down Dog, Standing Forward Fold PRECAUTIONS: If the front knee juts ahead of your ankle, step your front foot forward until the knee stacks over the ankle. STEPS: 1. Stand and face the left-side wall so … Read moreWarrior II Pose (Virabhadrasana II)