Every move you need for mind/body bliss
It’s time to unroll your yoga mat and get started! I’ve broken down the essential poses into various categories: Sun Salutations, Standing Poses, Seated Poses, Inversions, Arm Balances, Backbends, Core, and Restorative Poses. There are modifications shown for most poses, so you can adjust them according to your body’s needs.
Remember: Rome wasn’t built in a day! Take your time as you explore these poses and sequences. Engage your sense of humor and remember that the goal of yoga is to make you feel better. If you feel frustrated, take a break. Try different times of day to practice to see what works best for you. This is the beginning of the rest of your yoga journey!
Wide-Angle Seated Forward Bend
Sun salutations are traditional sequences of postures used at the beginning of many classes to build heat and flexibility in the body. They’re a fantastic way to start your day or your workout. These moves will get you going and work out all the kinks from the day (or weeks!) before.
Join all of the following postures together to salute the sun! This routine will get your body moving in all directions to loosen, strengthen, and prepare you for a longer practice. As you flow through these poses, use the numbered steps to help you create a rhythm and remember to inhale or exhale as you move from one pose to the next. Remember, don’t rush! Complete a full breath before moving on. Enjoy the process!
TIP
For all sun salutations, feel free to modify based on your needs. If you have a tender lower back, keep your knees slightly bent in standing poses. You can also place your hands on your shins or a block if the floor is too far away.
1
• Start by standing tall, arms at your sides.
• Pull in your ribs, as if in a corset.
• Shoulders drop down.
• Tailbone toward your heels.
2
• Inhale as you raise your arms straight up and join your palms.
• Keep quads lifted.
• Relax the base of your neck.
3
• Exhale as you extend forward from your hips, straighten your legs, and fold forward to the floor.
• Keep hips stacked over your heels.
• Elongate your core.
• Keep your shoulders lifted away from your ears.
4
• Inhale as you keep your hands down and extend your gaze and chest.
• Melt your upper back and extend your heart.
5
• Exhale, plant your palms flat, and step your feet back into Plank.
• Reach your tailbone toward your heels.
• Extend your heart and gaze forward.
• Keep your core engaged.
6
• Lower to Pushup (or jump directly into Pushup from Half Standing Forward Fold).
• Extend your heart.
• Draw the tips of your shoulder blades down your back.
• Stay out of the base of your neck as you gaze forward.
• Engage your quads.
• Keep elbows in toward your ribs.
7
• Inhale as you roll over your toes, and press away from the floor to lift your chest.
• Roll your shoulders back.
• Press all 10 toes into the ground evenly.
• Lift up through your lower belly.
8
• Exhale, then roll your toes back over as you lift and press your hips back.
• Take 5 breaths.
• Hug your upper, outer arms in.
• Draw your ribs in toward your spine.
• Press your thigh bones back.
9
• Inhale, and gaze forward as you lengthen back into your legs and bend your knees.
• Exhale, and step or jump forward to meet your hands.
• Inhale as you extend your gaze and chest.
• Melt your upper back and extend your heart.
10
• Exhale as you fold forward over your legs.
• Keep hips stacked over your heels.
• Keep your shoulders lifted away from your ears.
• Elongate your core.
11
• Inhale as you extend your arms wide to the sides, lift your chest, come all the way up to standing, and press your palms overhead, keeping your arms straight.
• Keep quads lifted.
• Relax the base of your neck.
12
• Exhale as you release your arms and lower them next to your body in Mountain.
• Pull in your ribs, as if in a corset.
• Shoulders drop down.
• Tailbone toward your heels.
Sun Salutation B is the bigger, stronger brother to Sun Salutation A. These salutes add the leg-strengthening Chair and Warrior I poses to get you even closer to the heat of the sun! This sequence is wonderful for anytime you need to break a sweat and regain focus.
TIP
Take these at whatever pace you need. If you want to slow it down, try adding a Low Lunge or Crescent pose instead of Warrior I. If you want to spice it up, try using Crow to get back to Pushup.
1
• Start by standing tall, arms at your side.
• Pull in your ribs, as if in a corset.
• Shoulders drop down.
• Tailbone toward your heels.
2
• Inhale, bend your knees and sink your hips as you raise your arms straight up and shoulder-width apart.
• Drop your tailbone.
• Keep your weight in your heels.
• Relax the base of your neck.
• Pull in your ribs, as if in a corset.
3
• Exhale as you extend forward from your hips, straighten your legs, and fold forward to the floor.
• Keep hips stacked over your heels.
• Keep your shoulders lifted away from your ears.
• Elongate your core.
4
• Inhale as you keep your hands down and extend your gaze and chest.
• Melt your upper back and extend your heart.
5
• Exhale as you step back into Plank.
• Reach your tailbone toward your heels.
• Extend your heart and gaze forward.
• Keep your core engaged.
6
• Lower to Pushup (or jump directly into Pushup) from Half Standing Forward Fold.
• Extend your heart.
• Draw the tips of your shoulder blades down your back.
• Stay out of the base of your neck as you gaze forward.
• Engage your quads.
7
• Inhale as you roll over your toes and, using your arms, press away from the floor and lift your chest.
• Roll your shoulders back.
• Press all 10 toes into the ground evenly.
• Lift up through your lower belly.
8
• Exhale as you roll your toes back over and lift and press your hips back.
• Hug your upper, outer arms in.
• Draw your ribs in toward your spine.
• Press your thigh bones back.
9
• Still exhaling, step your right foot forward in-between your hands and spin your back heel flat so your heels form a straight line.
• Inhale as you keep your front knee bent and back leg straight. Lift your arms and torso up, gazing forward.
• Roll your left hip forward.
• Draw your right thigh bone in toward your hips.
• Press into the outer edge of your back foot.
• Lift out of your lower back.
• Relax the base of your neck.
10
• Exhale as you lower your hands back down, step back into Plank, and lower yourself down, keeping your back and legs straight.
• Roll your shoulders back.
• Press all 10 toes into the ground evenly.
• Lift up through your lower belly.
11
• Inhale as you roll over your toes and, using your arms, press away from the floor and lift your chest.
• Extend your heart.
• Draw the tips of your shoulder blades down your back.
• Stay out of the base of your neck.
• Engage your quads.
12
• Exhale as you roll your toes over and lift and press your hips back.
• Take 5 breaths.
• Hug your upper, outer arms in.
• Draw your ribs in toward your spine.
• Press your thigh bones back.
13
• Still exhaling, step your left foot forward in-between your hands, and spin your back heel flat so your heels form a straight line.
• Inhale as you keep your front knee bent and back leg straight. Lift your arms and torso up, gazing forward.
• Roll your left hip forward.
• Draw your right thigh bone in.
• Press into the outer edge of your back foot.
• Lift out of your lower back.
• Relax the base of your neck.
14
• Exhale as you lower your hands back down, step back into Plank, and lower yourself down, keeping your back and legs straight.
• Roll your shoulders back.
• Press all 10 toes into the ground evenly.
• Lift up through your lower belly.
• Engage your quads.
15
• Inhale as you roll over your toes and, using your arms, press away from the floor and lift your chest.
• Extend your heart.
• Draw the tips of your shoulder blades down your back.
• Stay out of the base of your neck.
16
• Exhale as you roll your toes over and lift and press your hips back.
• Take 5 breaths.
• Hug your upper, outer arms in.
• Draw your ribs in toward your spine.
• Press your thigh bones back.
17
• Exhale as you step or jump to meet your hands.
• Inhale as you extend your gaze and chest, keeping your hands on the floor.
• Melt your upper back and extend your heart.
18
• Exhale as you fold forward over your legs.
• Keep hips stacked over your heels.
• Keep your shoulders lifted away from your ears.
• Elongate your core.
19
• Inhale as you bend your knees, sink your hips, and raise your arms up over your head.
• Drop your tailbone.
• Keep your weight in your heels.
• Relax the base of your neck.
• Corset your front ribs in.
20
• Exhale as you press upward to stand straight and then release your arms and allow them to fall to your sides.
• Pull in your ribs, as if in a corset.
• Shoulders drop down.
• Tailbone toward your heels.
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”
—Howard Thurman
Standing poses help us find instant connection with the ground.
They also sculpt and tone the entire body, leaving you with a sexy shape and confident posture. Standing poses are the bread and butter of the asana practice. These poses can be held anywhere from one breath up to several minutes depending on your needs. Classes often link several standing postures together to create a heat-inducing flow. Use these postures when you need to focus, when you’ve been traveling too much, or when you just want a good old-fashioned workout.
TIP
If you find yourself scattered, confused or lacking routine, hold these poses for at least a minute each. They’ll help you to reconnect and feel strong and confident.
• Stand with your feet together and your big toes touching.
• Ground yourself evenly on all four corners of your feet.
• Relax your shoulders and lengthen your neck.
• Let your arms relax along your sides, palms to the front, and gaze forward.
• Ground all four corners of your feet.
• Release your tailbone.
• Pull your ribs in as if in a corset.
• Relax the base of your neck.
VARIATIONS: Extended Arms | Side Stretch
VARIATION
Extended Arms
• Rotate the outer edges of your arms inward.
• Extend your inner elbows.
VARIATION
Side Stretch
• Tailbone drops down.
• Spread the side of your ribs like a fan.
• Begin on all fours with your knees hip-width apart and your hands shoulder-width apart.
• Stack your hips over your knees and your shoulders over your wrists.
• Walk your hands a few inches in front of your shoulders.
• Curl your toes under, lift your hips, and straighten your legs.
• Push into your palms to draw more energy into your lower body to help elevate your pelvis.
• Press down evenly with all 10 fingers.
• Keep your arms straight and rotate your outer upper arms inward to broaden your upper back.
• Draw the front of your rib cage in and press your legs back.
• Extend your heels away from your toes and pull them toward the floor.
• Start on all fours with your hips stacked over your knees and your shoulders stacked over your wrists.
• Keep your arms straight as you inhale, drop your belly, and roll your shoulders back (Cow).
• Roll your shoulders back.
• Drop your tailbone.
• Exhale, press into your palms, round your upper back, and drop your tailbone down (Cat).
• Draw your navel gently up.
• Keep your arms straight.
• Repeat this several times, performing Cow on the inhale and Cat on the exhale, to warm up your spine.
• Come into a low squat with your feet together.
• Separate your knees wide and walk your torso and arms forward between your legs.
• Rotate your shoulders forward and bring your arms back behind your hips, keeping them straight.
• Press your hands down with palms up, shoulder-width apart, as you pull your forehead and heels toward the floor.
• Relax your shoulders down.
• Press all 10 knuckles into the floor.
VARIATION: Wide with Palms
VARIATION
Wide with Palms
• Come into a low squat with your feet slightly wider than hip-width apart.
• Turn your heels inward and your toes outward.
• Bring both arms to the insides of your thighs and wiggle your chest forward so that your upper arms rest against your inner thighs.
• Join your palms in front of your heart and press them together to lift your upper chest and open your shoulders and hips.
• Broaden your collarbone.
• Start with your feet parallel and hip-width apart.
• Rotate your right foot out 90 degrees and your left foot in 45 degrees, keeping your heels lined up.
• Square your hips and torso toward your front (right) leg, and bend your right knee until your thigh is parallel to the floor.
• Drop your tailbone, lift the front of your pelvis, and reach straight up with your arms shoulder-width apart. Rotate your upper arms inward to broaden your upper back. Elongate your neck and gaze forward.
• Repeat on the opposite side.
• Stack your knee directly over your heel.
VARIATIONS: Goalpost Arms | Interlaced Fold
VARIATION
Goalpost Arms
• Keep your tailbone down and lower belly engaged.
• Pull your heart forward and draw your shoulders back.
VARIATION
Interlaced Fold
• Squeeze your arms together and straight, pushing your pinky fingers toward the ground.
• Hug your front hip in.
• Push into the outer edge of your back foot.
• Start with your feet parallel and one leg-length apart.
• Rotate your left foot out 90 degrees and your right foot in slightly, so your left heel is lined up with your right foot’s arch.
• Bend your front (left) knee, bringing your thigh parallel to the floor with your knee over your heel.
• Keep your torso directly over your neutral pelvis.
• Relax your lower back and keep your front ribs in.
• Keeping your inner elbows straight, reach actively with your arms to raise them parallel to the floor.
• Gaze over your front fingertips.
• Repeat on the opposite side.
• Keep your front knee over your heel.
• Keep your weight in your heel.
• Broaden your arms.
• Begin in Mountain. Step back about one leg length with your left foot as you bend your right knee to a 90-degree angle.
• Keep both feet hip-width apart, with your weight resting on the heel of your front foot and on the ball of your back foot.
• Engage your lower belly to extend your lower back and raise your arms straight up over your head, keeping them shoulder-width apart.
• Rotate your upper arms inward to broaden your upper back, and lift your gaze upward.
• If you can keep your shoulders from flaring outward and your arms straight, bring your palms together.
• Repeat on the opposite side.
• Keep your pelvis neutral.
• Extend through your back heel.
• Keep your hips level.
VARIATIONS: Low Lunge | High Lunge
VARIATION
Low Lunge
• Release your tailbone toward your ground.
VARIATION
High Lunge
• Tailbone lengthens back, heart extends forward, shoulders release away from your ears.
• Begin in Crescent. Join your palms together in front of your heart and lean forward over your front thigh.
• Keep gazing forward and lift your back leg off the floor until it is parallel with the floor.
• Extend your upper chest and gaze forward as you flex your back foot, keeping your leg straight and all of your toes pointing down.
• Stay here or extend your arms straight out in front of you and keep them shoulder width apart or join your palms together.
• Repeat on the opposite side.
• Roll all 5 lifted toes toward the ground.
• Firm your right hip in.
• Extend your heart forward.
VARIATION: Hands to Heart
VARIATION
Hands at Heart
• Extend your heart forward to activate your core.
• Begin in Warrior II and keep your lower body in that position.
• Rotate the wrist of your forward arm to bring the palm up. Sweep your arm up and back in an arcing movement.
• Lightly touch your back leg with your rear hand, letting it land on your back thigh or calf.
• Spiral your chest open and keep your tailbone dropped to avoid pitching in the lower back.
• Repeat on the opposite side.
• Keep your front knee directly over your heel.
• Drop your tailbone and lift through your lower belly.
VARIATION: Wrapped
VARIATION
Wrapped
• Begin in Warrior II. Extend your entire left side over your forward leg as you place the fingertips of your left hand on the floor to the outside of your front leg.
• Reach up with your right arm and rotate your palm forward. Extend your arm overhead to form a straight line with your back leg, rolling the outer side of your arm in toward your body to relax your upper trapezius muscles.
• Keep your chest open.
• Repeat on the opposite side.
• Draw your front hip bones up toward the base of your ribs.
• Press your front knee into your left arm.
• Relax the base of your neck.
• Roll your torso open.
VARIATION
Forearm
• Keep both sides of your waist even.
• Relax your bottom shoulder.
VARIATION
Block
• Place minimal weight on the block.
• Begin in Crescent.
• Pivot your back heel flat to a 45-degree angle with the heel in and toes out. The back heel should be aligned with the heel of your front foot.
• Drop your right hand to the outside of your left foot and extend your left arm up to the sky. Extend your top palm forward and extend overhead to complete the line of your back leg.
• Keep the outer edge of your back foot rooted to the mat and your hips squared.
• Repeat on the opposite side.
• Square your hips.
• Soften the top shoulder into the socket.
• Firm you front hip in to the midline.
VARIATIONS: Palms Press | Cresent
VARIATION
Palms Press
• Spin the chest open.
VARIATION
Crescent
• Stay on the ball of your back foot.
• Begin with your feet parallel and one leg-length apart.
• Rotate your left foot out to a 90-degree angle and your right foot in to a 45-degree angle, keeping your heels aligned.
• Lift your arms parallel to the floor, extend your left arm and that side of your waist forward, and move your left hand to the floor outside your left ankle.
• Extend your right arm straight up, so your right shoulder is directly over your left.
• Revolve your torso to open it and equalize the lengths of both sides of your waist.
• Keep your lower belly engaged and your legs straight.
• Repeat on the opposite side.
• Extend the bottom side of your torso over your front thigh.
• Draw your tailbone back.
• Keep your core engaged.
Variation
Block
• Draw your bottom shoulder back.
VARIATION
Shin
• Keep the bottom of your waist extended.
• Place minimal weight on your shin.
• Start in Mountain. Step back one leg length with your left leg and turn your left foot outward 45 degrees, aligning your heels.
• Square your hips forward and place your right hand on your hip.
• Lift your left arm up into full extension and lean forward, keeping your back flat and arm reaching straight out in front of you.
• Place your left hand on the floor at the outer edge of your front foot.
• Extend your chest, then press your left hand into the floor to spiral your chest open. Extend your right arm straight toward the ceiling.
• Stack your shoulders and gaze upward.
• Repeat on the opposite side.
• Keep your lower back level.
• Press your right thigh back.
• Lean your upper body back.
• Press down into your bottom palm.
• Press into the outer edge of your back foot.
VARIATIONS: Block | Inside Foot
VARIATION
Block
• Press your entire palm into a block to revolve your chest.
VARIATION
Inside Foot
• Lean your upper chest back.
• Stack your shoulders.
• Start in Triangle. Gaze downward and bend your front knee as you extend your front arm, bringing your fingertips to rest on the floor about 8 inches in front of your toes.
• Lift your rear leg up until it is parallel with the floor.
• Straighten your front leg and draw your left glute inward to open your hips.
• Lift your top arm straight up and stack your shoulders.
• Move your gaze upward to further challenge your balance.
• Repeat on the opposite side.
• Keep your standing hip firming in.
• Engage your core.
• Draw your left shoulder blade in toward your chest.
• Reach tall with your top arm.
VARIATION: Block and Hip
VARIATION
Block and Hip
• Roll your chest open.
• Keep your shoulders stacked.
• From Half Moon, bend your raised leg and fold it so your heel is by your bottom.
• Rotate your top arm so that your palm faces away from you as you reach back to lightly grab your foot.
• Press your foot back into your hand to open your chest.
• Gaze at one point on the floor for balance, or raise your gaze higher for a challenge.
• Repeat on the opposite side.
• Powerfully press your shin and foot back.
• Curl your upper chest open.
• Keep your bottom shoulder rolling back.
• Keep your standing leg straight.
• Start in Standing Forward Fold. Place your fingertips on the floor and sweep your right leg up to a 90-degree angle behind you.
• Keep your hips squared and move your right fingertips under your right shoulder so your arm is straight.
• Move your left hand to your lower back and check to make sure your hips are still squared.
• Revolve your chest to the left and firm your right shoulder blade by drawing it inward to open your chest.
• Reach up with your left arm until it points straight to the ceiling. Stack your shoulders while keeping your hips squared.
• Repeat on the opposite side.
• Keep your hips level and square.
• Engage the entire length of your back leg.
• Spiral your chest open.
• Reach powerfully for the ceiling.
VARIATION: Block and Hip
VARIATION
Block and Hip
• Press into the block to further revolve your chest.
• Begin in Standing Forward Fold. Pop up onto your fingertips and sweep your right leg up toward the ceiling, keeping your hips squared. Inhale, and extend your chest.
• Exhale, fold over your standing leg, and brace your left forearm against your left calf.
• Engage your glutes to lift your right leg higher toward the split.
• Repeat on the opposite side.
• Spread your toes.
• Extend your torso.
• Lift your left shoulder.
VARIATION: Blocks Parallel
VARIATION
Blocks Parallel
• Extend your chest.
• Engage your lifted leg.
• Start with your feet parallel and one leg-length apart.
• Put your hands on your hips and engage your quads.
• Keep rooting yourself in the outer edges of your feet as you hinge forward from your hips, moving your hands to the floor shoulder-width apart.
• Inhale as you extend your chest and straighten your arms.
• Exhale as you walk your hands as far back as they’ll comfortably go, bending your elbows to 90 degrees and placing the crown of your head on the floor (or as close to it as you can get).
• Keep your elbows over your wrists and your shoulders lifted.
• Draw your inner thighs up.
• Lift your shoulders.
• Stack your elbows over your wrists.
• Keep your neck even on all four sides.
VARIATIONS: Hands at Hips | Hands Interlaced behind Back | Hooking the Big Toes
VARIATION
Hands at Hips
• Press your hips back with your hands.
• Extend your torso long.
VARIATION
Hands Interlaced behind Back
• Hug your shoulder blades in.
• Keep your quads lifting.
VARIATION
Hooking the Big Toes
• Draw your shoulders up and away from your ears.
• Pull up on your toes as your toes push down on your fingers.
• Start in Mountain. Bend your right knee and clasp your big toe with your right thumb, index, and middle fingers.
• Place your left hand on your hip for support.
• Relax your shoulders and begin to extend your right leg straight out in front of you.
• Extend your leg as far as you can without losing your grip or straining your shoulders. Keep your hips level and lift your chest tall while gazing slightly past your lifted big toe. Keep the leg you’re standing on straight.
• Repeat on the opposite side.
• Relax your right shoulder into the socket.
• Soft gaze.
• Keep your hips level.
VARIATIONS: Open Hip | Fold | Hover | Twist
VARIATION
Open Hip
• From Standing Big Toe, rotate your right hip outward and raise your right leg to your right side, keeping your hips level.
• Gaze over your left shoulder.
• Drop your right hip down so it’s level with your left.
• Firm your left hip in.
VARIATION
Fold
• From Twist, keep your right leg raised in front of you and parallel to the floor.
• Grab your foot with both hands and bend your elbows out to the sides as you extend your torso over your leg.
• Kiss your shinbone.
• Extend your chest.
• Relax the base of your neck.
• Keep your standing leg straight.
VARIATION
Hover
• From Fold, keep the lifted leg pointing forward and raise both arms straight up over your shoulders.
• Spread your toes.
• Engage your entire lifted leg.
VARIATION
Twist
• From Open Hip, switch hands, grabbing the outer side of your right foot with your left hand.
• Extend your right arm straight behind you and revolve your chest open.
• Keep your hips level and squared to the front. Relax your shoulders. Gaze forward, or look sideways for more of a balance challenge.
• Drop your tailbone.
• Lift your heart.
• Relax your shoulders.
• Begin in Mountain. Bend your knees and drop your hips, bringing your weight onto your heels.
• Press your lower legs back so you can see your toes when you look down.
• Drop your tailbone, firm your front ribs inward, and lift your arms up shoulder-width apart.
• Keep your shoulders relaxed in their sockets and rotate the outer edges of your arms inward to broaden your upper back.
• Gaze upward.
• Keep your front ribs in.
• Press your shin bones back.
• Keep your weight in your heels.
• Relax the base of your shoulders.
VARIATIONS: Palms | Thumbs | Forearms
VARIATION
Palms
• Firm your upper, outer arms in.
• Relax the base of your neck.
VARIATION
Thumbs
• Lock your thumbs, then try to pull them apart.
• Straight arms.
• Triceps hug in.
VARIATION
Forearms
• Draw your elbows back.
• Begin in Chair. Swing your left elbow or tricep to the right and lay it on your right thigh.
• Press your palms together, pointing your right elbow up toward the ceiling.
• Keep your hips even and revolve your chest open by pulling your right shoulder back.
• Repeat on the opposite side.
• Keep your knees even.
• Press deep into your palms to revolve the chest.
• Extend your heart forward.
VARIATION: Arm Extended
VARIATION
Arm Extended
• Broaden your collarbone.
• Lean your upper chest back.
• Begin in Mountain. Lift your right foot, bend your knee, and grab your inner ankle with your right hand.
• Bring the sole of your right foot to your left inner upper thigh. Press your foot into your thigh and your thigh into your foot.
• Engage your core and extend your arms upward, shoulder-width apart, with your arms straight and their outer edges rotated inward to broaden your upper back.
• Gaze upward to challenge your balance.
• Repeat on the opposite side.
• Keep your belly engaged.
• Press your foot into your thigh.
• Keep your arms active and reaching up.
• Begin in Mountain. Slightly bend both knees and cross your left thigh over your right thigh (like you do when you sit in a chair with your legs crossed).
• Hug your left foot to the outside of your right calf, or tuck your toes behind your calf.
• Bend both of your elbows to 90-degree angles in front of you, shift your right arm underneath your left, and join your palms together so your wrists cross.
• Repeat on the opposite side.
• Relax your shoulders.
• Lift your elbows in line with your shoulders.
• Press your forearms away from your face.
VARIATION: Fold
VARIATION
Fold
• Press your forearms toward the ground.
