Welcome to Your Daily Yoga Practice
"Everybody can practice yoga - as long as they can breathe." - Krishnamacharya
It can be intimidating to get started in yoga. Some think that they aren’t flexible enough or that it isn’t hard enough. There are any number of reasons to think you shouldn't get into yoga, but one very important reason that you should. It will change your life.
The word yoga means "union". The goal of yoga is to unite body and mind; movement and breath, in order to create a moving meditation. By focusing our attention on our body, using postures that require concentration, the mind ceases its constant "chatter".
When I first started learning the Ashtanga Primary Series, I couldn't find a site that had all the poses listed with instructions regarding alignment cues along with the main points of focus for each pose. I hope this guide helps by providing suggestions as you develop your own practice.
One of the reasons I love Ashtanga yoga so much is that by spending at least 5 breaths in each pose, it gives you time to really pay close attention to what you're trying to achieve with the pose, and to watch what's happening in your body and your breath, It's quite interesting to examine where your mind goes - what it grasps for and rejects. Not only are you sharpening your focus but you're finding that sweet spot between effort and surrender.
Most people think of yoga as just the asanas (the body postures), but actually that is only one of the 8 foundations of yoga philosophy that were written by Patanjali in The Yoga Sutras in approximately 200 AD. This sacred text describes the inner workings of the human mind and provides a blueprint for controlling its restlessness, so as to enjoy lasting peace. The Asanas are number 3, and 4-7 are various other forms of meditation, with 8 being enlightenment.
The first two, the yamas and niyamas are the suggestions given on how we should deal with people around us and our attitude toward ourselves.
In this section I will be focusing only on the yoga asanas (body postures). I attempt to break each posture down in terms of technique, alignment and anatomy so that you may perform them safely and effectively. While some poses may seem difficult at first, if practiced daily, they will become easier and easier. By memorizing the sequence, you can develop a practice at home. That's the important part - it's difficult for most of us to go to a class every day. With a memorized sequence, you just do it at home. Waking up a couple hours earlier than usual and doing your practice will open your heart, open your energy channels, and start your day feeling grounded yet energized and clear.
The following sequence is 1/2 of the primary series of Ashtanga Yoga. There are lots of online videos if you want to learn the whole series. Many yoga studios have a led primary series at least once per week. Ashtanga yoga is a brilliant progression of poses that build upon each other in such a way that your body can feel the intelligent placement of each and every move. Two of my favorite books are Ashtanga Yoga: The Practice Manual by David Swenson and The Power of Ashtanga Yoga by Kino MacGregor.
Make a goal to do it every morning before you start your day. It won't take long before you'll see tremendous benefits - in your sleep, your mood, your health, and much more. On those days where it is feasible, go to a studio and practice. It is very important to find a teacher, so that you can have someone observe you and give assistance and guidance as needed.
One of the primary focuses in this practice is to flow into each pose using your breath. Ujjayi Pranayama is a type of breathing where the inhalations and exhalations are balanced in length and volume. Slightly contract your throat and breathe through the nose.
Before you begin your practice, bring attention to your breath. Annie Carpenter describes the subtleness of each breath: “Begin to add a short pause after your exhalations. Gradually you’ll notice that as you inhale, the breath moves down, and the front body—from the pubic bone up to the top of your sternum—subtly expands, moving your spine in the direction of a backbend.
As you exhale, the spine tends to round as your breath moves up and out. If you continue to breathe like this, you’ll find that the base of your pubic bone moves back at the top of the inhalations and your tailbone gently curls under at the end of your exhalations. If you can comfortably pause after your exhalations, you’ll experience a natural hollowing in your belly and a lift from the base of your pelvis. This natural pattern of breathing is the reason that we exhale when we come into forward bends and inhale as we come out of them.”
Begin in Samasthiti or Tadasana (mountain pose) and warm up the body with 5 Surya Namaskara A and then 5 Surya Namaskara B (Sun salutations). At the end of these you will feel the heat building up inside your body and it will be ready for some deep stretching.
Remember, the point is not how flexible you are or even if you can get into the pose (this will come in time). The point is to focus your mind on the alignment of the pose and on your breathing. Look at it as a meditation practice where you are sharply focusing your attention on alignment and breath.
I have heard many people voice concerns that Ashtanga causes injuries but this should not happen if you really focus on and listen to your body. Traditionally, students are required to resolve one posture before moving on to the next one. There are enough ways to modify the poses and even skip some if they aren't doable at this time. I think by being less dogmatic about the practice, more people will try it and develop a love for it.
Thank you to my teacher, Stephen Link, for graciously modeling poses for me.
The word yoga means "union". The goal of yoga is to unite body and mind; movement and breath, in order to create a moving meditation. By focusing our attention on our body, using postures that require concentration, the mind ceases its constant "chatter".
When I first started learning the Ashtanga Primary Series, I couldn't find a site that had all the poses listed with instructions regarding alignment cues along with the main points of focus for each pose. I hope this guide helps by providing suggestions as you develop your own practice.
One of the reasons I love Ashtanga yoga so much is that by spending at least 5 breaths in each pose, it gives you time to really pay close attention to what you're trying to achieve with the pose, and to watch what's happening in your body and your breath, It's quite interesting to examine where your mind goes - what it grasps for and rejects. Not only are you sharpening your focus but you're finding that sweet spot between effort and surrender.
Most people think of yoga as just the asanas (the body postures), but actually that is only one of the 8 foundations of yoga philosophy that were written by Patanjali in The Yoga Sutras in approximately 200 AD. This sacred text describes the inner workings of the human mind and provides a blueprint for controlling its restlessness, so as to enjoy lasting peace. The Asanas are number 3, and 4-7 are various other forms of meditation, with 8 being enlightenment.
The first two, the yamas and niyamas are the suggestions given on how we should deal with people around us and our attitude toward ourselves.
- Yama : Universal morality
- Niyama : Personal observances
- Asanas : Body postures
- Pranayama : Breathing exercises, and control of prana
- Pratyahara : Control of the senses
- Dharana : Concentration and cultivating inner perceptual awareness
- Dhyana : Devotion; Meditation
- Samadhi : Union with the Divine (enlightenment)
In this section I will be focusing only on the yoga asanas (body postures). I attempt to break each posture down in terms of technique, alignment and anatomy so that you may perform them safely and effectively. While some poses may seem difficult at first, if practiced daily, they will become easier and easier. By memorizing the sequence, you can develop a practice at home. That's the important part - it's difficult for most of us to go to a class every day. With a memorized sequence, you just do it at home. Waking up a couple hours earlier than usual and doing your practice will open your heart, open your energy channels, and start your day feeling grounded yet energized and clear.
The following sequence is 1/2 of the primary series of Ashtanga Yoga. There are lots of online videos if you want to learn the whole series. Many yoga studios have a led primary series at least once per week. Ashtanga yoga is a brilliant progression of poses that build upon each other in such a way that your body can feel the intelligent placement of each and every move. Two of my favorite books are Ashtanga Yoga: The Practice Manual by David Swenson and The Power of Ashtanga Yoga by Kino MacGregor.
Make a goal to do it every morning before you start your day. It won't take long before you'll see tremendous benefits - in your sleep, your mood, your health, and much more. On those days where it is feasible, go to a studio and practice. It is very important to find a teacher, so that you can have someone observe you and give assistance and guidance as needed.
One of the primary focuses in this practice is to flow into each pose using your breath. Ujjayi Pranayama is a type of breathing where the inhalations and exhalations are balanced in length and volume. Slightly contract your throat and breathe through the nose.
Before you begin your practice, bring attention to your breath. Annie Carpenter describes the subtleness of each breath: “Begin to add a short pause after your exhalations. Gradually you’ll notice that as you inhale, the breath moves down, and the front body—from the pubic bone up to the top of your sternum—subtly expands, moving your spine in the direction of a backbend.
As you exhale, the spine tends to round as your breath moves up and out. If you continue to breathe like this, you’ll find that the base of your pubic bone moves back at the top of the inhalations and your tailbone gently curls under at the end of your exhalations. If you can comfortably pause after your exhalations, you’ll experience a natural hollowing in your belly and a lift from the base of your pelvis. This natural pattern of breathing is the reason that we exhale when we come into forward bends and inhale as we come out of them.”
Begin in Samasthiti or Tadasana (mountain pose) and warm up the body with 5 Surya Namaskara A and then 5 Surya Namaskara B (Sun salutations). At the end of these you will feel the heat building up inside your body and it will be ready for some deep stretching.
Remember, the point is not how flexible you are or even if you can get into the pose (this will come in time). The point is to focus your mind on the alignment of the pose and on your breathing. Look at it as a meditation practice where you are sharply focusing your attention on alignment and breath.
I have heard many people voice concerns that Ashtanga causes injuries but this should not happen if you really focus on and listen to your body. Traditionally, students are required to resolve one posture before moving on to the next one. There are enough ways to modify the poses and even skip some if they aren't doable at this time. I think by being less dogmatic about the practice, more people will try it and develop a love for it.
Thank you to my teacher, Stephen Link, for graciously modeling poses for me.
Sun Salutations build heat in the body and are often used as warm-up sequences for a yoga practice.
Surya Namaskara A
Mountain Pose (Tadasana) - Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths. Release your arms to your side and think about rotating your thighs inward, rolling your shoulder back, and tucking your pelvis slightly.
Upward Salute - Inhale as you sweep your arms out to the side and overhead. Ground your feet, lift your rib cage away from your waist, lengthening your entire body, and gaze toward the sky.
Forward Fold - Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.
Half Standing Forward Fold - Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins. Think about looking for more space in your waist so that you can then fold a little deeper.
Plank Pose (Chaturanga Dandasana) - Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides.
Cobra (updog) - Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides. If this is too much of a back bend, you can do a “baby cobra” bending your elbows.
Downdog - Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground but that is what we will work toward. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands.
Half Standing Forward Fold - Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward once again, so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.
Standing Forward Fold - Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.
Upward Salute - Inhale as you sweep your arms out to the side and extend them up once again. Lengthen your body and gaze toward the sky. Exhale and come back to tadasana. 4 more of those.
Surya Namaskara A
Mountain Pose (Tadasana) - Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths. Release your arms to your side and think about rotating your thighs inward, rolling your shoulder back, and tucking your pelvis slightly.
Upward Salute - Inhale as you sweep your arms out to the side and overhead. Ground your feet, lift your rib cage away from your waist, lengthening your entire body, and gaze toward the sky.
Forward Fold - Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.
Half Standing Forward Fold - Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins. Think about looking for more space in your waist so that you can then fold a little deeper.
Plank Pose (Chaturanga Dandasana) - Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides.
Cobra (updog) - Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides. If this is too much of a back bend, you can do a “baby cobra” bending your elbows.
Downdog - Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground but that is what we will work toward. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands.
Half Standing Forward Fold - Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward once again, so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.
Standing Forward Fold - Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.
Upward Salute - Inhale as you sweep your arms out to the side and extend them up once again. Lengthen your body and gaze toward the sky. Exhale and come back to tadasana. 4 more of those.
Surya Namaskara B
Begin again in tadasana.
Chair Pose - Standing with your feet together, take the arms straight overhead and bend the knees into a squat position – go as low as you can without the heels coming off the floor and try to keep the chest and arms lifted.
Then move through the forward fold, half standing forward fold, chaturanga dandasana, updog, and downdog.
Then, instead of holding there for 5 breaths, inhale your right knee to your chest, placing your right foot between your hands and finishing your deep inhale as you rise to Warrior I. Think about facing your chest forward and tucking your tailbone while at the same time moving your pubic bone toward your tailbone.
As you exhale bring your hands back to your mat, moving your right leg back to meet the left and lowering to chaturanga, updog, and downdog. Repeat Warrior I on the left, and again move through chaturanga, updog, and downdog. This time you will take 5 breaths in down dog.
Exhale as you step or jump your feet to meet your hands, inhale half standing fold, exhale forward fold, inhale back to chair pose, exhale to tadasana.
4 more of those. After completing these, your body will be warmed up. You'll feel the heat coming from deep inside your core.
Begin again in tadasana.
Chair Pose - Standing with your feet together, take the arms straight overhead and bend the knees into a squat position – go as low as you can without the heels coming off the floor and try to keep the chest and arms lifted.
Then move through the forward fold, half standing forward fold, chaturanga dandasana, updog, and downdog.
Then, instead of holding there for 5 breaths, inhale your right knee to your chest, placing your right foot between your hands and finishing your deep inhale as you rise to Warrior I. Think about facing your chest forward and tucking your tailbone while at the same time moving your pubic bone toward your tailbone.
As you exhale bring your hands back to your mat, moving your right leg back to meet the left and lowering to chaturanga, updog, and downdog. Repeat Warrior I on the left, and again move through chaturanga, updog, and downdog. This time you will take 5 breaths in down dog.
Exhale as you step or jump your feet to meet your hands, inhale half standing fold, exhale forward fold, inhale back to chair pose, exhale to tadasana.
4 more of those. After completing these, your body will be warmed up. You'll feel the heat coming from deep inside your core.
Standing Postures
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Padangusthasana (Forward Fold) Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit. Place the index and middle fingers of each hand between the big toes and the second toes. Press your toes down against your fingers. With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Imagine making space in your lower back, lengthening your front torso - on the next exhale, fold over as you lift your sitting bones. Release your hamstrings and hollow your lower belly, lightly lifting it toward the back of your pelvis. For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. Take five breaths and then inhale halfway up; on your exhale place your hands under your feet, pressing your feet into your palms for Padahastasana. Repeat 5 more breaths. As you breathe, focus intently on lifting the sitting bones during the inhale and relaxing into the stretch a little deeper on the exhale.
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Utthita Trikonasana (triangle) Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
Grab the big toe of the right foot as you lengthen your side body with each breath. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb. 5 breaths as you focus intently on alignment. Straighten both legs and repeat on the left side. |
Parivrtta Trikonasana (revolved triangle) Place your right foot facing forward and your left at a 45 degree angle. On an exhalation, reach with your left hand, keeping a flat back, and keeping your ribs reaching away from your hips; place your left hand on the outside of your right foot; push into your right foot, keeping your hips parallel; then push into your left hand, which will open your shoulders and allow you to twist. Reach your right hand to the sky and take 5 breaths. Focus your attention on all the points previously mentioned, along with continuing to elongate your torso with each inhale and twisting a little deeper with each exhale. Imagine your right hand is pushing against something solid - this will help you twist a little deeper. Repeat on the other side.
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Utthita Parsvakonasana (extended side angle) Start with both feet parallel and your arms straight out, palms down. Turn your right foot towards the end of your mat and bend the right knee. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle. As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tailbone into the back of your pelvis, toward the pubis. Imagine a line of energy running from your left foot straight through your body and out through your left fingertips. Take five breaths, extending with each inhale and twisting a little deeper with each exhale. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for 5 breaths on the left. Then come up and return to Samasthiti.
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Parivritta Parshvakonasana (revolved side angle pose) Exhale into a lunge and ground your back foot. If possible, bring the right thigh parallel to the floor. Keep your left leg active by pressing the thigh up toward the ceiling and extending strongly through the left heel. At the same time, resist the lift of the left thigh by pressing the tailbone toward the pubis.
As you continue to exhale turn further to the right and lean the torso down, placing the left hand on the floor inside the right foot. Stretch your right arm over the back of the right ear with the palm facing down. Then turn your head to look at the right arm. As in all twists, lengthen and soften the belly, extend the spine with each inhalation, and increase the twist as you exhale. 5 breaths and then repeat on the opposite side for 5 breaths. Then back to Samasthiti. |
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Prasarita Padottanasana (A, B, C & D) Stand with your legs about one leg’s distance apart with your feet parallel to each other. (A) Place your hands on your hips. Press your feet down, and lift your arches, firming your legs. Inhale, lift your chest, and gaze up. Exhale, and fold forward and down from your hips. Place your hands on the floor shoulder-width apart.
Press through your palms, and keeping your arms straight, inhale to lengthen your spine forward. (If your hips or hamstrings are tight, come to your fingertips.) Exhale, and fold all the way down, placing the crown of your head on the mat (or allow it to hang straight down). Take 5 breaths, inhale and lengthen; exhale - bring hands to hips; inhale and rise. (B) Hands to hips, inhale and lift your chest, fold forward keeping hands on hips. Take 5 breaths, & then inhale as you rise. (C) Clasp hands behind sacrum, inhale and lift your chest, fold forward bringing your arms overhead and reaching them towards the floor. Take 5 breaths and rise. (D) Hands to waist, inhale and lift chest, exhale as you forward fold and grab big toes with first two fingers and thumbs. Take 5 breaths, with each inhale lift the hips, with each exhale sink into the stretch a little deeper. Inhale ½ way up, exhale hands to hips, inhale rise. Back to Samasthiti.
Press through your palms, and keeping your arms straight, inhale to lengthen your spine forward. (If your hips or hamstrings are tight, come to your fingertips.) Exhale, and fold all the way down, placing the crown of your head on the mat (or allow it to hang straight down). Take 5 breaths, inhale and lengthen; exhale - bring hands to hips; inhale and rise. (B) Hands to hips, inhale and lift your chest, fold forward keeping hands on hips. Take 5 breaths, & then inhale as you rise. (C) Clasp hands behind sacrum, inhale and lift your chest, fold forward bringing your arms overhead and reaching them towards the floor. Take 5 breaths and rise. (D) Hands to waist, inhale and lift chest, exhale as you forward fold and grab big toes with first two fingers and thumbs. Take 5 breaths, with each inhale lift the hips, with each exhale sink into the stretch a little deeper. Inhale ½ way up, exhale hands to hips, inhale rise. Back to Samasthiti.
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Handstand
If you want to practice your handstand, this is a good place to do it. Pressing into your hands, use your core to pull your hips slightly over your torso, lifting your legs into the air and then bringing your feet together. Hold for several breaths and slowly come back to a wide leg forward fold. Then back to Samasthiti. |
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Parsvottanasana Place your hands in reverse prayer, pressing the heel of your hands in between your shoulder blades, (or grab opposite elbows behind your back). Step your right foot about 3 feet in front of left and angle the left foot out slightly. Keeping your hips squarely facing forward, elongate your torso, keeping your back straight from the base of the spine to the crown of the head as you initiate the forward bend. You’ll feel deep stretches in the buttock, hip, and back of the leg. Keep the hips aligned as you lengthen the neck so that it is an extension of the spine.. Draw the shoulders down and away from the ears. Bend at the hips, attempting to touch your chin to your right shin. Focus here on strong legs, bandhas, reaching the heart forward, keeping the shoulders down and back, and of course, the breath. 5 breaths and repeat on other side. Back to Samasthiti.
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Utthita Hasta Padangusthasana A
Place your hands on your hips and then lift your right leg, grabbing your big toe. Focus on a strong standing leg as you pull your right leg into you (think about plugging the head of your femur back towards your right hip socket). By pulling your leg back, you will naturally begin to fold over that leg. Work towards touching your chin to your shin. Keep bandhas engaged and focus on your breath. Balance is a state of mind. After 5 breaths inhale tall and slowly swing your right leg out to the right side, focusing on keeping both hips level. Utthita Hasta Padangushthasana B & C Look towards the left and point your right toes as you keep your right hip aligned with the left. 5 breaths here. Exhale and slowly swing right leg back to center, pulling it in again as you inhale. Exhale and release your grasp, attempting to hold the leg up on it's own for 5 more breaths. Press down through standing leg and place both hands on hips. Release and repeat on the other side. |
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Ardha Baddha Padmottanasana Begin in Samasthiti, with the feet hip-width apart and parallel. Bring the right foot towards your waist and place it in the left hip crease. Reach around your back with the right arm, grabbing your left big toe with your right peace fingers. Then as you exhale slowly fold forward, either grabbing your right ankle with your left hand, or placing your left hand on the floor, parallel with your standing leg. You’ll feel deep stretches in the buttock, hip, and back of the leg. Keep the hips aligned and the back flat. Draw the shoulders down and away from the ears. Lengthen the neck so that it is an extension of the spine. Focus your gaze softly on the floor in front of your foot. Take 5 breaths. Inhale and rise, turn towards the front of the mat and repeat on the left side for 5 breaths. Return to Samasthiti. Here you will take a vinyasa, and after down dog, you'll come straight into chair pose.
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Utkatasana (chair pose)
Standing with your feet together, take the arms straight overhead and bend the knees into a squat position – go as low as you can without the heels coming off the floor and try to keep the chest and arms lifted. Draw your stomach in, shoulder blades down the back and gaze up toward your thumbs, directing energy up your spine. Keeping the tailbone slightly tucked will help you achieve a sense of support from your pelvis. Keep the big toes touching, pressing down with your feet, especially the heels. |
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Virabhadrasana A (Warrior I)
Step one foot back and bend the front knee, so you are in a lunge position. Lift both hands above your head, with palms together, and shoulder blades spread down and apart. Look up as you tuck your tailbone - rotating your right leg slightly inward and left leg slightly outward. Lift through the arches of both feet and ben the right knee over your right foot, but not past the toes. Square your hips as much to the center as you can, as this will stretch you psoas muscles on the sides of your lower back, and open up the front of your pelvis. |
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Virabhadrasana B (Warrior II)
From warrior I, turn your hips away from your bent knee and open the hips, turning the torso to face forwards and extending both arms directly out to the sides from your shoulders, parallel with the floor. Draw your tailbone under, rotating both legs outward and lifting your spine. Your pelvis is parallel to the floor. Imagine sending energy out through both arms and up through the spine. There is so much to focus on in this pose - my teacher often has us take 10 breaths on each side. |
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The vinyasa jump back and jump through....between each of the rest of the poses you take a vinyasa. One of the toughest things about taking a vinyasa in between each of the seated poses, is the "jump back" and "jump through". In this video, Stephen does it from full lotus pose, which is quite advanced. Until you can swing your legs through your arms, tip toe them through so you can build strength. . |
Seated Poses
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Dandasana (staff pose)
Exhale as you sit up as straight as possible, pressing both sit bones into the floor, and pressing into the floor with both hands. Keep your shoulders open and dropped down your back. Tuck your chin, keeping a straight spine. Press your heels away from you, pulling the ankles together and keeping the legs strong and engaged. Take 5 breaths here and then exhale and grab both big toes with your peace fingers. |
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Paschimattanasana A, B, C, D
Grab your big toes with your peace fingers, elongate your spine as you fold over your thighs. Press your big toes and ankles together as you press your heels forward and your sit bones backward. Keep the legs active. Gaze at your toes as you take 5 breaths. B) Inhale and lift your spine, sending your breath to your lower back. Grab your heels and fold forward with a straight spine for another 5 breaths. C) Inhale, again lifting your spine and sending your breath to your lower back. Deepen your grip around your feet and fold forward with a straight spine for another 5 breaths. Then take a vinyasa. |
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Purvattasana
Place your hands behind you so that they are about a foot away from your pelvis, flat on the floor, with your fingers pointed toward your body. Inhale as you lift your pelvis towards the sky, rotating your thighs inward, pointing your toes and pressing the bases of your big toes together. Create a line of energy from your feet, through your legs and torso, extending your spine, drawing in your stomach. Take 5 breaths here and then a vinyasa. |
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Ardha Baddha Padma Paschimattanasana
Take your right foot into 1/2 lotus as you reach your right arm around your back, grabbing your toes with the left hand. Alighn your torso over your left thigh and fold forard with a straight spine, elongating and reaching your chin toward your left shin, gazing at your toes. Take 5 breaths, take a vinyasa, and repeat on the opposite side. Take another vinyasa |
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Tiryang Mukha Ekapada Paschimattanasana
This pose rotates the hip joint internally instead of externally. Press your left heel away from you as you press into the floor with the top of your right foot. Work on pressing your right hip down into the floor. Fold forward with a straight spine, elongating and reaching your chin toward your left shin, gazing at your toes. Take 5 breaths, take a vinyasa, and repeat on the opposite side. Then take another vinyasa and jump through to the next pose. |
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Janu Sirsasana A, B & C
Externally rotate your right hip joint as you bring the sole of your right foot to your left inner thigh, placing your knee out to the side at a 90 degree angle. Align your torso over your left thigh as you reach your chin to your left shin. Take 5 breaths, take a vinyasa, and repeat on the other side. Take another vinyasa and go into B) starting the same way as A, lift your torso over your right foot, placing your right heel at your perineum, which will stimulate your pelvic floor. Draw in your abdomen, engage your pelvic floor, and lift your torso up and away from your pelvis as you fold over your left leg. Take 5 breaths, take a vinyasa, and repeat on the opposite leg. Then take another vinyasa, and go into C) again rotating your hip and bringing your right foot to your left thigh. Press the right toes into the ground as you twist your foot, pointing the heel up. pressing the right foot into the left thigh will help you support the pose and rotate your right hip joint, while engaging the pelvic floor. Again, fold over the left leg, brining the chin towards the left shin. Take 5 breaths, take a vinyasa, repeat on the opposite side, and another vinyasa. |
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Marichasana A, B, C & D
Bend your right knee, placing the sole of your right foot flat on the ground, several inches from your left thigh. Reach and wrap your right arm around your right leg and grasp your left hand behind your back, pressing left heel forward, opening your sacrum. Focus on separating your torso from your right thigh, lengthening your spine as your reach it forward, while at the same time reaching your hips back. Take 5 breaths, take a vinyasa and repeat on the opposite side. Take another vinyasa and go into B) bringing your left foot into 1/2 lotus, again place your right foot flat on the floor and wrap your right arm around your right knee, clasping hands behind you. Lean your weight forward so that your left knee rests on the floor as you fold forward, reaching your chin towards the ground. Take 5 breaths, take a vinyasa and repeat on opposite side. Take another vinyasa and move into C) Again, placing the right foot flat on the floor, this time wrap your arms the opposite way around your right knee, reaching your your left arm down around your right thigh, rotating your left shoulder down, as you press your sit bones down, while reaching your spine away from your pelvis and twisting from your waist. Take 5 breaths, take a vinyasa, and repeat on the opposite side. Take another vinyasa and move into D) placing the left foot into 1/2 lotus, again bringing the right sole flat on the floor and reaching your left arm around the right knee, clasping the hands behind you. Lean your weight forward so that your left knee touches the floor, again lifting your torso away from your pelvis, twisting from the waist. Take 5 breaths, take a vinyasa, and repeat on the opposite side. Take another vinyasa. |
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Navasana (Boat Pose)
Sit on the “tripod” of your two sitting bones and tailbone. Bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. Stretch your arms alongside the legs, parallel to each other and the floor. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs. Hold for 5 breaths, relax, and repeat. Do this 5 times. Take a vinyasa. |
Back Bends
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Practicing the splits helps to stabilize the hips and prepare you for back bends. It's not part of the traditional primary series, but my teacher recommends it, and I think it's helpful.
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Urdhva Danurasana (Lifted Bow Pose)
As you inhale push your heels into the ground as you engage your pelvic floor, tilting the pelvis under. Push your sternum up roll your inner thighs in toward each other, making sure your back is protected. Attempt to straighten your arms and legs, taking 5 breaths, releasing down to the floor for a breath and repeating this a total of three times. You should feel an intense burning in your quads, but no pinching in your back. No vinyasa here - go directly to Paschimattanasana. |
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Paschimattanasana (Seated Forward Fold)
Grab your big toes with your peace fingers, elongate your spine as you fold over your thighs. Press your big toes and ankles together as you press your heels forward and your sit bones backward. Keep the legs active, but this is more of a counter pose for the back bends than anything else. Take 10 breaths, releasing your spine from all that arching. Now take a vinyasa. |
Finishing Poses
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Salamba Sarvangasana (Shoulder Stand)
Pressing your shoulders and arms into the ground, lift your lower body over the foundation of your upper arms. Be careful not to put too much pressure on your neck. The goal is to get your hips, legs, feet, and ribs all in a straight line. Take 15 breaths here and go directly into next pose. |
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Halasana (Plow Pose)
Lowering your hand to the ground and interlocking them, draw your abdomen in and point your toes as you allow your hip joints to flex. Pushing into the ground with your hands will help you to lift your hips. Rotate your thighs in toward each other, allowing your toes to rest on the ground. Take 8 breaths here and go directly into next pose. |
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Karnapidasana (Ear Pressure Pose)
Bend your knees as the reach for the floor. Attempt to touch your knees to your ears at the same time. Round your back using the support of abdominal muscles. Pressing your hands into the ground will lift your hips. Hold this pose for 8 breaths and then go directly into next pose. |
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Urdhva Padmasana (Flying Lotus Pose)
This pose requires you to come into a full lotus while balancing upside down. Balancing on the back of your shoulders, press your hands into your knees and straighten your arms, pushing your lotus to the sky. Hold this pose for 8 breaths and go directly into next pose. |
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Pindasana (Embryo Pose)
From the previous pose, allow your knees to drop to the ground. Actively use your core to create space within your pelvis and abdominal area. Reach your hands around your thighs and eventually lock your hands. Go directly into next pose. |
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Matsyasana (Fish Pose)
From the previous pose, unroll your spine, bringing your knees to the ground. Lift and extend your spine, reaching your neck back and placing the top of the head on the ground. Keep your abdomen drawn in to protect the spine. Hold this pose for 8 breaths and go directly into next pose. |
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Uttana Padasana
From the previous pose, keep your spine fully extended, releasing your legs from the lotus pose and extending them out to a forty-five degree angle to the floor. Reach your arms out parallel to your legs. You can now either do Chakrasana which is a backwards roll. Or you can do a regular vinyasa. |
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Headstand
From down dog drop your elbows and with straight legs, pike up into headstand, keeping your shoulders active and strong. Hold for 25 breaths, drop your legs 1/2 way down (keeping them straight and with core engaged), hold there for 5 breaths, bring them back up, and then slowly lower them, moving straight into child's pose for 5-10 breaths. Then take a vinyasa and jump through to seated position. |
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Another option is to use your shoulders to lift your head off the ground for 5 more breaths before bringing your feet down and coming into child's pose. |
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Balasana (Child's Pose)
Bring your legs down from handstand and bend your knees together as you rest your forehead on the floor. Rest your sit bones on your heels and close your eyes, bringing your arms to your sides. Rotate your thighs inward and draw your belly button in as you reach your sit bones toward the floor. |
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Baddha Padmasana - Yoga Mudra
Sit in full lotus and reach your arms around your back, grabbing opposite big toes. Keep your sit bones grounded as you reach forward over your feet. Eventually you will reach your chin to the floor, but until then, place your forehead on the floor. Turn your full attention inward as you hold for 10 breaths. |
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Padmasana (Full Lotus Pose)
Sit up from the previous pose, staying in full lotus, but extending your arms and placing your palms facing up on your knees. Touch your thumb and index finger, symbolizing the unity between yourself and the universe. Ground your sit bones into the ground as you extend your spine, drawing energy up through the earth. There are various types of breathing you can do in this pose, or you can just hold for 25 deep breaths. |
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Utplutih
After placing your hands next to your hips, lift up with your shoulders and bring your lotus off the floor. This pose tests your determination and perseverance. It is held for at least 10 breaths, resisting the urge to come down. It amazes me how powerful our mind is over our body. I find this pose easier if I imagine energy is coming from below and lifting through my pelvis. Then take a vinyasa and jump through to lie down. |
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Sukhasana or Savasana (Corpse Pose)
This pose is the final pose and time to focus on your body relaxing. Place the palms up and open the shoulders as you allow your legs to fall open as much as is comfortable. Instead of allowing your mind to wander, see if you can focus intently on what is happening in your body. I find that it takes a few minutes, but eventually, if you focus your attention on your body, you will feel the muscles slightly relax a little deeper with each exhale. It is a really cool feeling. |
The yogi does not look heaven-ward to find God for he knows that God is within. -B.K.S. Iyengar
I'd love to hear from you. Email me with any comments or questions. Enjoy!
