Standing Splits Pose (Urdhva Prasarita Eka Padasana)

EFFECT: Stretches hamstrings, works on balance. PROPS: One or two blocks. GAZE: Down past tip of nose PRECEDING POSES: Standing Forward Fold, Warrior III, Crescent COUNTERPOSES: Mountain pose PRECAUTIONS: If this pulls too deeply on the hamstring of the standing leg, bend your knee or use a block or two under your fingertips to get … Read moreStanding Splits Pose (Urdhva Prasarita Eka Padasana)

Warrior III Pose (Virabhadrasana III)

EFFECT: Strengthens back and legs, works on balance. PROPS: Two blocks. GAZE: Beyond the hands PRECEDING POSES: Crescent, Tree COUNTERPOSES: Standing Forward Fold, Mountain pose PRECAUTIONS: If this pose bothers your lower back, try modifying the position of your arms by bringing hands to prayer at your heart or alongside you, reaching toward the back … Read moreWarrior III Pose (Virabhadrasana III)

Down Dog Split Pose (Eka Pada Adho Mukha Svanasana)

EFFECT: Stretches hamstrings and hips, works on balance, calming PROPS: NONE GAZE: Between feet or navel PRECEDING POSES: Down Dog COUNTERPOSES: Mountain pose PRECAUTIONS: Opening the hip here may cause lower back pain; to avoid that, keep your lifted toes pointed toward the ground. STEPS: 1. Start in Down Dog. Lift your right leg up … Read moreDown Dog Split Pose (Eka Pada Adho Mukha Svanasana)

Four-Limbed Staf Pose (Chaturanga)

EFFECT: Strengthens arms and core, builds heat. PROPS: Strap. GAZE: Front of mat PRECEDING POSES: Plank, Mountain pose COUNTERPOSES: Up Dog, Cobra PRECAUTIONS: If you have shoulder issues or you’re still building the strength in your arms, keep your knees on the mat. Never let your shoulders drop below the height of your elbows. STEPS: 1. … Read moreFour-Limbed Staf Pose (Chaturanga)