Yoga doesn’t have to be passive! Sure, it’s a great way to relax and clear your mind, but you can also tone and condition your body while doing so. Chair pose iss a simple pose to get into, but it requires stamina and strength to stay in it.

Steps

1. Starting in mountain pose, raise your arms above your head.
2. Keep your arms by your ears and slowly sit back as if you were attempting to sit down into a chair
3. Keep your arms straight and close to your head, keep your back straight and exhale as you sink deeper into the pose.

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There are a number of ways to get a sidestretch when practicing yoga –- and this sidestretch pose is one of many. This particular posture looks relatively easy and engaging in it is not too complicated; but it provides a deep, lasting stretch for your side body as well as for your hips.

Steps

1. Start in butterfly pose and straighten your right leg out toward your right side.
2. Bring your left heel in to meet your right thigh as high up the thigh as is comfortable.
3. Sit up straight and begin to slide your right arm down your right leg, leaning to your right side.
4. Be sure to keep your shoulders squared and facing forward. Don’t collapse over your thigh but rather slide down on top of it. (more…)

This pose is a bit more advanced but is ideal for stretching tight thighs, legs, and hips. A wonderful hip-opener, you’ll achieve its full benefits when you’re able to breathe fully and deeply into the pose, even if it’s a bit uncomfortable. This is a great pose for stretching the legs and back.

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This is a pose I always look forward to practicing. It quickly releases my lower back, stretches my groin muscles, and is kind of fun to do as well. Rolling around on the floor a little bit always brings a smile to my face.

Steps

1. Start by lying on your back and bring your knees into your chest. Grab each foot at either the inside or outside edge (right hand holds right foot, left hand/left foot). If you have trouble reaching, use two straps looping one around each foot midway between the toes and the heel. (more…)

Camel pose provides a gentle backbend and a stretch through the front of the legs. It can be as intense or as comfortable as you want, by adding in variations.

Steps

1. Start in a kneeling position, seated on your knees, with your heels pressed against the buttocks and the calves of the legs flat on the floor.
2. Reach backward – leaning as you exhale – to take hold of the right ankle with the right hand, and the left ankle with the left hand.
3. On an inhale, lift your buttocks off your heels, arch your back, push your abs forward and tilt your head back to bring a stretch through the spine and legs.
4. For less intensity, remain with your buttocks on your heels, or place your hands on the calves instead of on the heels.
5. On an exhale, return to the kneeling position.

Comments

This is a posture that can give an intense stretch of the spine and back muscles. Remember to continue breathing throughout the pose. If it’s too intense, apply a modification but concentrate on enabling a good spinal bend and stretch. This is a move that is best observed later in your practice after your muscles have a chance to warm up.

The King of the Dance pose caters to many different areas of focus. It’s a balancing pose, a spinal extension, a chest opener, and a good way to tone the muscles of the hips and legs. This is a pose that many yogis like to use to show off, demonstrating how high they can lift their back leg and maintain balance. Don’t let that intimidate you. The purpose of this pose is not to show off, but to reach balance and openness. Focus on centering yourself primarily.
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Bound Warrior is a more advanced pose as it requires flexibility, endurance and balance. Bound Warrior will give you a spinal twist, opening up your chest and back as well as stretching out your arms and neck. Bound Warrior can be done on its own, but it best entered into through Triangle pose.

In Triangle Pose, your front leg will be straight with your foot facing forward, your back leg will also be straight with your foot perpendicular to your front foot. Your body will be parallel – or close to parallel – with the floor and your arms will be extended, one overhead and one toward the earth.

1. From Triangle Pose, bend your front knee to close to a 90 degree angle.
2. Reach your top arm – the arm reaching up toward the sky – around your back and onto the “side pocket” of your bent thigh. Or, if you’re less flexible, simply place your hand on your back, as far down your back as you can.
3. Take the arm that was reaching toward the earth, and weave it underneath your bent knee.
4. Reach your top arm toward your bottom arm. Ideally, you want them to be able to meet and grab hold of eachother, enabling you to rotate your chest completely open, while getting a good stretch through the spine.
5. If it’s too difficult to clasp your hands together, reach as far as you can to get the deepest stretch.
6. Stay in your deepest stretch for several breaths.

Comments

Don’t sacrifice the openness of your chest and torso for the clasping of your hands under your leg and around your back. Keep the chest up and open and reach your hands and arms as far as possible, but if they don’t touch, that’s OK! Concentrate on keeping your spine and torso rotated open.

Dancing Warrior, also known as Revolved Warrior is a favored warrior pose in that it stretches out different areas that any of the other warriors–namely the side body and back–and it provides a respite for the front knee which can bear the brunt of a lot of weight during the other warrior poses. At the same time, it can be a challenge to accomplish this pose while remaining light and fluid, rather than heavy and slow. It’s easy to get to this pose from any of the other warrior poses.

1. Coming from another warrior pose, your front knee will be bent close to a 90 degree angle with your front foot facing forward. Your back leg will be straight with your back foot perpendicular to your front.
2. Square your hips so they are facing the front of the room.
3. If you’re not already in Warrior II position, move your arms so that one is straight in front, and one is straight behind with the palms facing down.
4. Sweep your front arm back over your head, your back arm comes down close to your back leg as you lean your body into a gentle back bend.

For added support, you can put your back hand on your back leg – just make sure you’re resting it below the knee. And don’t allow too much weight to be put on this hand.

Comments

While this is a pose that takes pressure off the front leg and knee, that doesn’t mean you should straighten your leg or put too much weight in your back leg or arm (if you’re resting it on your leg). Try to keep the weight in your legs evenly distributed and focus on opening up your side body to the stretch. Always breathe into the stretch!

A variation of the more intense Pigeon Pose, Supported Pigeon Pose (also called the One-Legged Pigeon Pose) opens up stiff hips while stretching out the back. There are several different versions that give you deeper stretches depending on where you feel tightest.

1. There are a couple ways to enter Supported Pigeon Pose. From Lotus position, swing an extended leg around behind you, keeping your opposite leg folded on the mat and slightly forward-facing. From Downward Dog, bring one knee to your chest, the drop it down to the mat, extending your opposite let behind you.
2. Square your hips and don’t let one roll down toward the mat. Roll up the corner of your mat or place a bolster or towel under the hip of the leg that is folded if you need extra stability.
3. Place your hands in front of you for a slightly easier stretch, or by your hips for a deeper stretch.
4. Sit up tall, keep your shoulders back, and you may even push up through your hands to arch your back a bit to get an added stretch through the back and shoulders.

Concentrate on sending breath into your hips, which is where most of the stretch will occur and where you’re likely to feel the most tense. Breathe in through your nose and out through your nose deeply several times before returning to your starting pose and beginning Supported Pigeon on the opposite side.

Comments

Hip stretches are some of the toughest poses for many people as we don’t typically work on hip flexibility during our daily routine. Concentrate on finding your deepest stretch – but one where you are not in pain! Modify as necessary with bolsters or towels so you don’t over extend yourself, and breathe, breathe, breathe!

Reverse Triangle is easy to get to from either regular Triangle or any of the Warrior poses. It’s a pose that gives a gentle stretch through different muscles than targeted in Triangle, while also engaging in a gentle spinal twist, and keeping the form of basic Warrior. In some ways, it’s a pre-cursor to the Triangle pose, but it offers its own benefits too.

Steps

1. From Triangle, rotate your arms so that the arm that was reaching toward the sky is now on the earth. From a Warrior pose, straighten your front leg and so the same motions with your arms. Your front foot and the arm that’s on the ground should be opposites.
2. Move the hand that’s on the ground to the inside of your front foot.
3. Let your other arm guide your body open as it reaches toward the sky.
4. Your chest should be rotated against and toward your front leg. It should be completely open and your torso should be parallel – or near parallel – to the ground.

Comments

This pose strengthens the lower back, stretches out your hips and gives your spine a twist. When engaging in this pose, it’s important to send your breath into those areas and concentrate on stretching them out and opening them up!

Warrior III is an intense balancing posture, stretching and strengthening the hip girdle like no other. Keep your focus on lengthening through the extremities and, as always, … inhale … exhale …

The three Warrior poses do not have to be practiced together, but they do form a triad of stability from the ankles to the hips. This foundation will serve for all other asanas and grounding in general.

Steps

1. Begin in Tadasana (link?). Lift both arms straight up toward the ceiling, palms facing each other, shoulder width apart. Step your right foot forward about 12 to 18 inches and press it firmly and evenly into the floor. Shift your body weight onto the right foot. The toes of the left foot should barely be resting on the mat behind you for balance. Square your hips to the front edge of your mat.
2. Make a straight line with your body from your left foot, up the left leg, through the torso and up the arms through the fingertips. Keeping that straight line, pivot at the hips, reach strongly through the arms, and lower the torso while simultaneously lifting the left leg behind you. Pivot the body until both the torso and left leg are parallel to the floor. Your body should resemble a capital “T” with only your right foot in contact with the floor.
3. Activate the muscles of the right leg to create a solid foundation. Drop the front of the left hip toward the mat to keep the hips and spine from twisting. Lengthen the back of the neck and allow the gaze to rest peacefully on the floor. Reach backward through the left heel and forward through the hands. Tuck the tail bone under slightly to ease any strain on the lower back. Breathe.

To come out of the posture, bend your right knee and step your left leg back onto your mat. Lift the torso to an upright position, and return to Tadasana (Mountain pose). Rest for a few breaths before repeating on the other side.

Other Thoughts

Beginners may prefer to practice Warrior III with their arms reaching in the opposite direction, i.e. down toward the toes. Another idea is to use the back of a chair or a table positioned a few feet in front of you that you can hold on to when needed for stability in the pose. Don’t be hard on yourself if you can only stay in the pose for a few seconds. It’s a difficult one, and that‘s why we practice it!

Like Warrior I, Warrior II is a solid, foundational pose that strengthens and tones the thighs and gluteal muscles, and stabilizes the joints of the ankles and hips.

Steps

1. Stand with your feet together in Mountain pose (insert link to Tadasana?). On an exhale, step or jump your feet 3 ½ to 4 feet apart. Stretch your arms out at shoulder height, parallel to the floor, palms facing down. Reach through the fingertips.
2. Turn your left foot in slightly, and turn your right foot out 90 degrees. Bend your right knee so that you’re standing in a deep lunge. If you can, have your right thigh parallel to the floor with the knee directly over the ankle. Keep pressing firmly into the outer side of the left heel while activating the muscles around the left knee. Draw the right knee toward the pinky toe side of the right foot.
3. Lift your torso straight up and out of the pelvis. Tuck the tail bone under. Watch the tendency to lean the torso over the bent leg. You’ll want both sides of the torso lengthening equally up toward the ceiling. Turn your head to the right and gaze past the right fingers. Again, reach strongly through the fingers to bring energy and vitality into the upper torso.
4. Relax the eyes and the face. Take three to five long deep breaths in the posture before coming out. Repeat on the other side.

Comments

Of all the warrior poses, Warrior II makes you feel very powerful on the inside. Practice Warrior II when you need an extra boost of self-confidence. It’s a pose even beginners can do with great success.

This is the first of the three traditional warrior poses. Warrior I builds a solid foundation by strengthening and stabilizing the feet, ankles, calves, thighs and hips.

Steps

1. Stand in the middle of your mat in Mountain pose (link for Tadasana?). Step or jump your feet 3 ½ to 4 feet apart. Turn your left foot in 45 degrees and turn your right foot out 90 degrees. Turn your torso toward the right foot and square your hips with the front of your mat.
2. Press firmly into the mat with the left heel. (Beginners may not be able to press the heel all the way to the floor. Feel free to use a small sand bag or other lift to stabilize your foot if necessary). Keep the right knee directly over the right ankle. Advanced students should work toward bending the right knee deeply so that the right thigh is parallel to the floor. Lift the arms straight up, parallel to each other, palms facing in.
3. Re-square your hips to the front of the mat and press the tail bone down toward the floor, lengthening the lower back. Lift your torso up and out of the hips. Keep lifting the hands up toward the ceiling as you press the shoulder blades snugly into the rib cage. Relax the gaze staring straight forward. More advanced students can lift the gaze up toward the ceiling, opening the front of the neck and lifting the chin.
4. Don’t forget to breathe! Take four or five long deep breaths in Warrior I and enjoy the stretch to the front of the left thigh. When you’re ready, come out of the post and repeat on the other side.

Comments

It’s interesting that while this pose is clearly beneficial for strengthening the lower body, you’ll find in your practice that it effectively expands the upper torso (chest, rib cage), giving the heart and lungs more room in which to function. Even a moment of extra freedom for these vital organs can lift your spirits and bring energy and enthusiasm to your outlook.

Need a way to firm and strengthen your thighs and buttocks without doing a ton of squats? Practicing bridge pose is an excellent way to build a powerhouse foundation in the lower body, is gentle on the knees, and, at the same time releases tension and stress from the neck and upper shoulders.

Steps

1. Lie on your back with your knees bent, feet flat on the floor, hip width apart. Have your feet in as close to the pelvis as possible. Arms rest at your sides.
2. Inhale deeply. As you exhale, press into your feet and lift your hips and buttocks off the floor and straight up toward the ceiling. Watch the tendency to let the knees and feet spread apart - try to keep them solid at hip width. If possible, lift the hips high enough so that the thighs are parallel to the floor.
3. Roll the shoulders under the torso so that the upper body is resting on the upper shoulders. Arms are stretched straight out along the floor, hands reaching toward the feet. Clasp the hands, draw the shoulder blades together, and press the top of the sternum toward the chin. Think about reaching the tail bone toward the knees to lengthen the lower back.
4. Breathe deeply in the posture for 30 seconds to one minute. When you’re ready to come out, release the clasp of the hands and roll down slowly, lowering one vertebrae at a time. Rest on your back with knees bent, or in savasana (corpse pose).

Comments

As with many back-bending postures, practicing Bridge pose can potentially compress the lower spine if we lose our focus. If you feel pinching in the lower back area, remember to lengthen the tail bone away from your waist line. And if you suffer from any kind of neck injury, only practice this pose under the guidance of an experienced instructor.

Matsyasana (maht-SYAH-suh-nuh) can be included in your daily yoga practice when your neck and shoulders need extra attention. When done properly you’ll strengthen these areas, improving postural imbalances at the same time. Opening the front of the body in this way counteracts our stooped approach to most daily activities. It’s a great pose to begin or end your practice. Combine it with the <a href=”http://kosmicamusic.com/wp/2008/06/20/bridge-pose-setu-bandha-sarvangasana/”>Bridge Pose</a> or add it just before closing with a Corpse Pose.

Steps

1. Lie on your back with legs straight, arms resting by your sides. Lift your hips up and slide your palms, face down, underneath your buttocks. Relax your hips so that they’re resting on the tops of your hands.
2. Take a deep breath in. As you exhale, lift your torso from the center of the sternum. Take your chest straight up toward the ceiling. Allow the head to relax back, lengthening and opening the front of the neck. Let the top of the head rest lightly on your mat, as far toward the crown of the head as is comfortable. Continue to lift the chest so as not to compress the back of the neck.
3. Keep the fronts of the thighs active. Press the backs of the knees into your mat, flex the feet and spread the toes. Squeeze your shoulder blades tightly into the rib cage and keep the elbows close to the body. Your forearms should be resting on the mat. Breath deeply for up to one minute, then relax onto your back in savasana.

By the Way…

Backbends such as matsyasana have an uplifting effect on our energy fields. Opening and baring the front of the body is an exercise that builds confidence and self-assurance, and can be quite powerful. Practice fish pose whenever you need an energetic boost to get you through a tough day.

Downward dog is one of the postures you’ll practice in nearly every yoga class you go to. It’s excellent for strengthening the upper back, shoulders and arms, and at the same time stretching the entire back side of the legs. It is a basis upon which many combinations of poses can be built and makes an excellent transition from standing poses to seated poses.

Steps

1. Come onto your hands and knees. Keep the knees directly under the hips and slide your hands approximately one hand-length away from the knees (about 6 inches). Spread your fingers wide apart pressing the entire palm into the floor, and curl the toes under.
2. On an exhale, lift your knees off the floor and, keeping them bent, tilt your sit bones so they rotate up toward the ceiling. Press into the base of your index fingers extending through the entire length of the arms and shoulders. Lift your hips away from the lower back to lengthen the spine. Keep your head in line with the arms.
3. Begin straightening the legs by pressing the inner heels down toward the floor. Keep the length in the spine, even if it means not straightening the legs completely. Draw the shoulders away from your head and press the shoulder blades in tightly against the rib cage. Rotate the inner groins away from the front of the body. Allow the backs of the legs and knees to open as you’re able. Your gaze should be resting gently toward the knees.

Comments

Breathe long and deep in downward dog for 1 to 5 minutes before coming down to relax in child’s pose. Adho mukha svanasana is a wonderful, introspective pose for anyone needing to calm and clear the mind as well as lift the spirit.

Related Poses and Articles

Child’s Pose

Child’s pose is a resting, restorative posture that, at the same time, releases a tight lower back. It’s also a great counter stretch for any kind of back bending pose.

Steps

1. Sit on your heels with your feet together and your knees about hip width apart. Bend forward from the hips resting your torso over the thighs and place your forehead on the floor.
2. Rest your hands on the floor next to your hips with the palms facing up. Close your eyes and allow your breathing to become soft and slow. Soften the groin area. Get a sense of the lower back becoming broader and more open.
3. Relax in child’s pose for at least a minute. Stay as long as you like.

Comments

If your forehead doesn’t reach the floor comfortably you can use pillows, rolled up blankets, blocks or even a chair to support the torso and forehead at a more comfortable height. Practice balasana between more strenuous poses or any time your body craves deep rest. Because of the pressure of the ground against the third eye area between the eyebrows, balasana is also thought to stimulate intuition and a stronger connection to inner guidance.

Practicing bound angle pose is a simple and effective way to increase the flexibility of the inner thighs, groin muscles, knees and hip joints, as well as release tension in the lower back.

Steps

1. Start in dandasana, with your legs stretched out in front of you. Bend your knees and place the soles of your feet together, allowing the knees to relax down toward the floor and allowing the groin muscles to open. Bring the heels in as close to the groin as possible.
2. Hold on to the toes, feet or ankles with both hands and straighten the spine, lifting up out of the hips. You may find that you need to sit up on one or more folded blankets to be able to straighten the back. As an alternative, you can try sitting with your back against a wall.
3. Lift the sternum, drop the shoulders, and hug the shoulder blades into the rib cage. Take several long, deep breaths in this position. Let the inner groins soften with each breath.

Comments

The softening of the lower pelvis that occurs during baddha konasana can shift your energy noticeably. By opening up the “root” connection we introduce a more grounded note to our personal energetic field. There’s something wonderful about feeling fully awake, yet calm and still on the inside. Spend a minute or more breathing consciously as you sit in bound angle pose and see if you can invite a more satisfying emotional experience into your day.

Related Articles

Staff Pose, Dandasana
Lotus Pose, Padmasana

by Valerie Brooks
When looking for a yoga class, it’s easy to be confused by all the different styles. While all yoga classes are generally geared towards the same purpose of opening the mind, body, and spirit through yogic poses, there are subtle differences among the forms. This list offers an explanation of the most commonly seen yoga styles.

Hatha is a general yoga term for much of what is practiced in the West. It is a physical form that involves the use of postures (or asanas) and breath (called pranyama) together in a series of movements that enlightens both the body and mind in unison. It can be taught in various levels of difficulty.

Iyengar, which centers on alignment, uses lots of props and holds poses longer. The tradition emphasizes correct physical form and teaches that there is only one true way to do each pose.

Vinyasa is a yoga class that synchronizes breath and movement together in a series called the Sun Salutation. It is often offered in beginner, intermediate and advanced levels. It keeps the blood oxygenated through movement and does not involve holding postures for any real length of time.

Viniyoga is a form of Vinyasa in that it synchronizes breath and movement but it is a gentler form that may also incorporate chanting and meditation. It is often adapted to those with physical injuries or limitations.

Ashtanga is a yoga form best suited for experienced yogis as it uses a quick flow from asana to asana. It is similar to Vinyasa but may be more vigorous. Some classes will incorporate Ashtanga and Vinyasa together, which means it will be a flowing class that also pays attention to synchronizing the breath with movement.

Bikram is also called hot yoga and uses a heated room (between 100 and 105 degrees) to encourage sweating and easier muscle movement. Towels and water bottles are essential for this type of yoga. Bikram follows a flowing sequence where 26 postures move into one another, so asanas are not held for any length of time. People with certain physical conditions such as pregnancy, heart disease, blood pressure or other medical issues may not be good candidates for Bikram and should consult a physician first.

Kundalini yoga focuses on breath and energy with rapid postures. It is based on the belief that there is a God-centered energy residing in each of us and that Kundalini yoga can unleash this force. It works with the seven bodily chakras and the teacher may refer to the “awakening” of the Kundalini.

Anusara is a form of Hatha yoga and is sometimes referred to as heart-centered yoga. It is a fairly new system that was developed by John Friend in 1997. This form focuses on alignment but difficulty levels vary because Anusara celebrates physical differences and limitations amongst its practitioners. So, poses may be modified or enhanced based on the student’s ability. It allows for freedom and creativity from each student.

Dandasana is very practical in that it helps us to have a solid base from which to practice our other seated postures. By focusing on the alignment of our upper body for even a few minutes, we can create a little more space (freedom) for the organs of the upper chest, easing their constant workload.

Steps

1. Sit with both legs extended out in front of you. Tilt your pelvis forward so that if you drew a line from the base of your pubic bone to the tip of your tail bone, the line would be parallel to the floor. This may require you to sit on a folded blanket if your hamstrings are tight. Place your palms down on the floor next to your hips with your fingers pointing toward your toes.
2. Knees, heels and big toes are touching. Open the backs of the knees by pressing the thighs down into the ground, and then press your inner groins toward the floor. Press out through the heels so that your feet are flexed and spread the toes apart if you can.
3. Lengthen the torso up so that it’s perpendicular to the legs. Lift and broaden the chest, then drop the shoulders down away from the ears. Draw the shoulder blades in snugly against the ribs. Press the palms down into the floor. Lengthen the back of the neck and tuck the chin in toward the chest so that your gaze can rest comfortably on your knees.
4. Take a few long deep breaths in dandasana, and when you’re ready, exhale and relax.

Comments

Regular practice of staff pose will strengthen the thighs, mid and upper spinal muscles, open the chest, and relieve tension from the neck, shoulders and upper back. The channels of energy flowing up and down the spine are open during dandasana, giving our energetic streams an opportunity to clear blockages and stagnation that may be interrupting our flow of prana (which gives us our vitality). If you feel stuck or stagnant either physically or emotionally, try practicing dandasana with a very conscious long, deep breath. Imagine the energy flowing freely up and down the spine. See what kinds of changes manifest in your life from this simple exercise.

Tadasana is one of those poses that seems very simple. Of course anyone can do it; it’s a simple standing pose. But perfecting it is an art. This is a posture that helps us realize what perfect standing posture is. Use tadasana as a tool to bring your awareness to all the different muscles needed to re-align your body. Each movement you’ll make is subtle, but important.

Steps

1. Stand with your feet close together, insides of the big toes touching, heels apart one to two inches so that the outside edges of your feet are parallel to each other. Your knees should be straight, but not hyper-extended. Draw the tail bone down toward the ground and lift the torso up out of the hips. The muscles of your legs are firm and strong. Your arms relax by your sides.
2. Press your shoulders down, away from your ears. Draw the shoulder blades in to hug the ribs, and then down toward the hips. Lift and broaden the sternum, then pull the floating ribs back toward the spine. Lengthen the back of the neck, and pull your chin in slightly. Relax the throat, the mouth, and the eyes. Gaze straight ahead.
3. Inhale and imagine the breath going down through your legs and into the earth. Feel yourself firmly rooted. As you exhale, lift the crown of the head, imagining you’re creating space in between each vertebrae. As you breathe, keep gently drawing the shoulder blades and the lower ribs back in toward your core. Feel what it feels like to have your head, shoulders, hips, knees and feet stacked one on top of the other.
4. Breathe long and deep in tadasana for 30 seconds to one minute.

Comments

Practicing mountain pose helps to improve posture and strengthen the muscles of the legs. If you suffer from sciatica, a regular practice can help to realign the hips and legs, taking pressure off the sciatic nerve. On days when you feel spacey and need to be grounded, remember … it only takes a minute to feel your body all around you.

Dhanurasana (pronounced: dahn-yoor-AH-suh-nuh) is one of those yoga poses that feels much different than it looks. At first glance it appears that it might take a monumental effort in lifting the chest off the floor and in arching the spine way back. But you’ll find that the true foundation of this posture is in the strength of the legs.

Practice bow pose to encourage opening the front of the thighs, hip flexors, abdomen, chest, shoulders and throat. When we allow ourselves to open the front of the body we build our self-confidence, courage and an open heart.

Steps:

1. Lie face down with legs together and arms at your sides. Bend your knees, reach your hands back, and grab both ankles.
2. Hold on to your ankles firmly as you begin to straighten your legs. You may only be able to straighten them a few inches – that’s okay. It’s the action of trying to straighten your legs that will lift your shoulders up off the floor, and maybe even your chest. Your knees will want to spread wide, but make sure to keep them close, about hip width apart.
3. Keep pressing, kicking back with the legs. This is where the power of the pose comes from. Let your shoulders relax and stretch back, allow the front of the chest to expand. Keep your neck in line with your spine.
4. Take a few deep breaths at the top of your bow pose and come out slowly when you’re ready.

Comments

If you experience any discomfort in the lower back when practicing bow pose, be very conscious of slightly tucking the tail bone under. Give yourself permission to back off the pose a little bit to allow your tail bone to tuck in. Part of the “practice” of yoga is in practicing ahimsa, or non-harming. This is especially true with our own bodies. Never hurt yourself trying to force a yoga posture that your body isn’t ready to do.

Utthita trikonasana (pronounced oo-TEE-tah, tree-ko-NAH-suh-nuh; commonly referred to simply as “triangle”) is one of those wonderful poses that’s do-able for many beginners and is, at the same time, challenging to perfect for more advanced students. Adding triangle to your regular practice helps to open the hips, create space in the chest cavity, lengthen and align the spine, strengthen the muscles of the legs and feet, and release tension in the lower back. From a body/mind perspective, it gives the yoga student a taste of how delicious the feeling of openness, expansion and freedom can be.

If you’re new to yoga, make sure you invest in a “sticky mat” and a couple of blocks. Holding this posture while your feet are slipping on the carpet is frustrating. And you’ll be glad you made the investment in the yoga blocks. They’re the perfect prop for this asana, and will help you to enjoy it more without as much struggle.

Steps:

1. Stand with your feet wide apart (3 to 3 ½ feet apart). Turn your right foot out toward the right, and turn your left foot in to a 45 degree angle. The heel of your right foot should be aligned with the arch of your left foot. Make sure your legs are straight, and that you’re not hyper-extending your knees.
2. Lift your arms up so that they’re parallel to the floor. Extend your fingertips out, away from your torso, while at the same time squeezing the shoulder blades in snug against the ribs.
3. Engage the muscles on the tops of both thighs. Inhale deeply as you reach your torso out over the right leg, bending at the hip, right leg straight. Then exhale and place your right hand either on your leg, on a block or on the floor. Your left arm points straight up toward the ceiling. Imagine that you’re holding triangle pose in between two vertical walls and rotate the hips and shoulders accordingly so that you fit into that tight, vertical plane.

Comments

If you use a block, place it on the pinky-toe side of your leg, not the big toe side. Start with the block in the tallest position, and as you’re able, you can turn the block so that it becomes lower to the floor. Eventually, with practice, you’ll be able to rest your hand on the floor next to the outside edge of your foot.

Take a few long, deep breaths while holding this posture. With each inhale think about lifting your left hip and shoulder up toward the sky, opening the heart area and expanding the chest. With each exhale try to lengthen the spine away from the hips. Try to keep your spine in a straight line, no matter how deeply you’re able to go into the stretch. If it feels good to do so, turn your head so that you’re looking up at your left hand, and lengthen the neck away from the shoulders. Breathe!

To come out of the pose, engage all the leg muscles so that you have a strong foundation, and lift your torso upright. Walk or jump your feet back together and let your arms rest at your sides. When you’re ready, repeat on the other side.

If the full Lotus posture is too difficult, start with Ardha Padmasana, or Half-Lotus. This pose lets you enter into a similar body position and meditative state as the full lotus but without the stress on your knees. It’s great for beginners or anyone having trouble with the full version. Ardha Padmasana stretches the connective tissues in the joints of the hips, knees and ankles. Regular practice of Half-Lotus prepares the body to eventually sit in full Lotus.

Steps:

1. Sit on the floor in a simple, cross-legged seated position (i.e. “Indian style”).
2. Using your hands, pick up your right foot and place it into the crease where the left leg meets the torso. The bottom of the right foot will rotate up toward the sky, and the right heel will gently press into the lower pelvis.
3. Close your eyes and meditate quietly on your breath as you sit in Ardha Padmasana for a minute or so.

Comments

As you sit, rest your hands in your lap, one on top of the other, palms facing up. Or, just like with the full Lotus position, you can experiment by resting your hands on your knees in “gyan mudra” (palms face up, right hand on right knee, left hand on left knee, thumbs lightly touching the first fingers). Gently hold an intention in your mind for your hips, knees and ankles to relax and become more open. Notice where you may be holding tension in these joints, and if you’re able, breathe and allow them to relax any amount.

After a minute or so, or if the posture becomes uncomfortable before then, straighten your legs and shake them out. Repeat with the other foot crossed on top.

Related…

Lotus Pose, Padmasana

Sitting in lotus pose for meditation is the perfect time to remember to be like a lotus flower. Open yourself up and shine toward the heavens, ready to receive any gifts the universe may choose to bestow upon you.

This is a wonderful posture (pronounced pahd-MAH-suh-nuh) for a seated meditation as it tilts your pelvis forward and down so that your back doesn’t have to work to keep you sitting up right. Since the blood flow to the legs is restricted, the internal organs have an opportunity to receive extra nourishment. It’s also a great posture for increasing flexibility in the connective tissues that surround the knees and ankles.

Steps

1. Sit on the floor with your legs straight.
2. Bend your right knee and using your hands, place your right foot into the crease where the left leg meets the torso. The bottom of the foot will rotate up toward the sky, and the heel will gently press into the lower pelvis.
3. Place the left foot into the crease at the top of the right thigh. It will probably take some minor adjustments to find the perfect positioning. Take your time and don’t force it.

Comments

If it’s comfortable, you can sit and meditate quietly in padmasana as long as you want. You may rest your hands in your lap, one on top of the other, palms facing up. Or you can try resting your hands on your knees in “gyan mudra” (palms face up, right hand on right knee, left hand on left knee, thumbs lightly touching the first fingers) a traditional hand position that is said to channel knowledge and wisdom during meditation. But if sitting in lotus is a challenge, try to relax into the posture for three to five deep breaths. Come out of the posture, shake out the legs, and repeat with the right foot on top the next time.

NOTE: This pose should not be done by everyone. If it hurts your knees at all, refrain from doing padmasana until you’ve gotten your doctor’s blessing.

Related…

Half Lotus Pose, Ardha Padmasana