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LIFT YOURMOOD
YOGA FOR FINDINGJOY & BALANC
POSES TO SOOTHAN ACHING BAC
All-dayenergyPOSES THAT REFRESH
Find your yoga style
Create your own sequences
Build a solid foundation
GET-STARTED
FUNDAMENTALS
PLUS!
SPECIAL ISSUE
Feelyour
best!
STRONGCORE
sequencesto calm,strengthenand heal
ESSENTIAPOSES FOR A
A COMPLETE GUIDE TO
YOGA AT HOME
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Cover Credits: Photo: Joe Hancock; model: Nancy-Kate
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top:Beyond Yoga; bottoms: Onzie
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This publication contains stories reprinted from previous issues
of Yoga Journal.Information that may have changed over time has not
been updated. The exercise instructions and advice presented in
this magazine
are designed for people who are in good health and physically
fit. They are no t intended to substitute for medical counseling.
The creators, producers, participants, and distributors ofYoga
Journal disclaim any liability
for loss or injury in connection with the exercises shown or the
instruction and advice expressed herein.
In This Issue
Editors Letter
SECTION : Ready, Set, Go!
Why Have a Home Practice?A step-by-step guide to starting
a personal practice. BY JASON CRANDELL
PLUS:Yoga benefits, essential props,
home-practice roadblocks, and how
to bring your studio sessions home
SECTION : Build a StrongFoundationA fun way to find your
ideal
yoga style, plus four foundational
practices
What Sequence Is Right for YouToday? A decision tree
Salute the Sun BY RICHARD ROSEN
Center Yourself BY LARISSA HALL CARLSON
Embrace the UnfamiliarBY CLAIRE MISSINGHAM
Warm Yourself UpBY LARISSA HALL CARLSON
SECTION : Create YourOwn Practice
The ABCs of Sequencing Learn the basics so you can
create a personal practice.
BY JASON CRANDELL
Build Your Own Sequence:Mix-and-Match
A menu of warm-ups, standing
poses, arm balances, inversions,
backbends, twists, forward bends,
and closing poses to choose from
SECTION : Wake UpAndWind Down With EaseMorning and evening
sequences
Wake Up Gently BY KIRA SLOANE
Get an Energy BoostBY GINA CAPUTO
Find Your Focus BY TIFFANY CRUIKSHANK
Stretch Away StiffnessBY PAIGE ELENSON
Quiet Your Busy MindBY BARBARA BENAGH
Restore Yourself BY CORA WEN
Shed the Days StressBY DEBORAH BURKMAN
Feel Calm and CenteredBY ALANNA KAIVALYA
SECTION : Feel Happyand ConfidentSequences to boost your
mood
and self-assurance
Give Yourself a Break BY LILIAS FOLAN
Take Care of You, TooBY CHELSEA JACKSON ROBERTS
Find Your Bliss BY TIAS LITTLE
Let Go of Stress BY BIBI MCGILL
Have a Little Fun BY SIANNA SHERMAN Find Calm Amid Challenge BY
RICHARD ROSEN
Feel Unstoppable BY YOGI BHAJAN
Set a Goaland Meet ItBY ALEXANDRIA CROW
Cultivate Poise and GraceBY AME WREN
Grow Your Power BY PATRICIA WALDEN
Stand Your Ground BY NIKKI COSTELLO
Prep for Success BY BARON BAPTISTE
SECTION : Live HealthySequences to make you feelbetterand
stronger
Breathe Easy BY MARLA APT
Turn Back the ClockBY SRI DHARMA MITTRA
Cleanse Your SystemBY CLAIRE MISSINGHAM
Open Up Tight Hips BY BARON BAPTISTE
Support Your SpineBY DEBORAH BURKMAN
Take Care of Your BackBY ANDREA FERRETTI
Power Up Your CoreBY JOHN SCHUMACHER
Tone Your Abs BY ANA FORREST
Open Yourself Up BY ANNIE CARPENTER
Flip for Wild Thing PoseBY AMY IPPOLITI
Wring Out Your AngstBY KATHRYN BUDIG
Power Up Your LegsBY ELISE LORIMER
Strong-Arm Yourself BY DAREN FRIESEN
Get Into Balance BY ALEXANDRIA CROW
Index to Sequences
Closing Thoughts
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EDITORS LETTER
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THERES A WONDERFUL old joke that goes
something like this: Whats the best way
to get to Carnegie Hall? Practice, practice,
practice. I thought of it often as we were
creating this issue, because the best way to
really make yoga part of your life is to practice,
practice, practiceat home.
But the idea of establishing a home practice
can sound intimidating. Im sure youve heard
some of the myths: You have to practice at
least an hour a day! You must have a dedicated
yoga room! You need to know how to sequencea class! Lets put
those ideas to rest right now.
The truth is, establishing a home practice is easier than you
think. In
fact, you already have all you really need: Dedication; at least
15 minutes
most days (you can find that in your busy schedule, right?); and
some
guidanceincluding practice sequencesto get you started,
which
youre holding in your hands right now.
In this special issue, well tell you about the many benefits of
home
practice (page 8), as well as the simple props youll need
(page16). Next,
check out our decision tree (page 2o)to help you figure out what
kind of
practiceMorning or evening? Vigorous or relaxing?you want.
Then,
to get you warmed up, we offer four foundational practices
(pages 2229)
that include basic poses you should be very familiar with from
classes.After that, youll find a fun mix-and-match section;
consider it
a menu of poses to choose from to create your own sequences.
And
finally, in sections 4, 5, and 6, we offer 34 sequences created
by well-
known yoga teachers, organized by topic: morning and evening
practices (starting on page 45); practices to boost your mood
and make
you feel more confident (page 63); and finally, practices that
focus on
your wellness, whether its opening tight hips, easing back pain,
or
strengthening your core (page 89).
We cant promise that this issue will instantly turn you into
the
Leonard Bernstein or Yo-Yo Ma of yoga (after all, they practiced
for
decades). But we can promise that if you make home practice a
regular
part of your life, youll find that not only do you feel calmer
and better,but you also have greater confidence and emotional
well-being. Heres
to a rewarding new habit!
Om Alone
CARIN GORRELL, Editor in Chief
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Ready,Set, Go!
IF YOURE A REGULAR AT THE YOGA STUDIO
BUT ARENT QUITE SURE HOW TO BUILD A HOME
PRACTICE, WE CAN HELP. IN THIS SECTION, WELLINTRODUCE YOU TO THE
MANY SURPRISING
BENEFITS OF ROLLING OUT YOUR MAT AT HOME
AND OFFER SOME TIPS FOR GETTING STARTED.
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Why Have a
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NDBOTTOMS:UNDERARMOUR
Home Practice?If youre like most people, doing yoga means
going
to class. Having a home practice? Well, that feelsintimidating.
Unattainable. Even lonely. But heres
the simple truth: Its not hard to launch a home
practice, and the benefits are huge. Its where youwill really
learn to move at your own pace, listen
and respond to your body, and develop greater
consistency in your asanas. BY JASON CRANDELL
THE FIRST DAY of my teacher training
program, I experienced something
akin to an existential crisis. It didnt
have anything to do with awakening
kundalinior realizing my true Self.Sadly, it was much more
mundane:
It hit when I realized that in order
to participate in the program, I
had to agree to have my own home
practice. If you roll out your yoga
mat at home, I was told, youll find
the freedom to experiment, to evolve,
and to become your own best teacher.
A few days later, when I unrolled
my sticky mat at home alone for
the first time, I wanted to bolt.
Up until then, my idea of yoga wasattending a class, which is
kind of
like being chauffeured around town,
sitting comfortably in the back seat,
enjoying the scenery. Practicing at
home was totally foreign to me. It
was as if someone handed me car
keys but no map. I recognized great
potential for freedom in my journey,
but I was reluctant to go it alone
I was scared Id get lost.
Since that day of reckoning, Ive
talked to enough friends and students
about home practices to know Im
not alone. Many of useven after
we realize its benefitsresist. We tell
ourselves that we dont have enough
space or time, or that we simply
dont know what to do. Or we hold
a romanticized vision of the perfect
home practice and feel guilty when
our reality doesnt match the fantasy.
Im living proof that suchresistance, however natural, is not
impossible to overcome. Over time,
Ive grown to love my home practice.
Mark Whitwell, an internationally
known teacher from the Heart
of Yoga Association and a strong
proponent of personal practice,
describes it best: When you practice
at home, you get to explore the
exquisite relationship between the
body and the breath and life itself.
The whole reason for doing yogais to enjoy this relationship,
this
natural intimacy with life.
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READY, SET, GO!
The key to feeling the way
Whitwell does is dropping self-
imposed expectations. Your practice
should be something you look forward
to, and your expectations need to berealistic. You dont have to
practice
for an hour and a half doing the
full primary series of Ashtanga
on bamboo floors, surrounded by
fountains and statues of Ganesh.
You dont eventhough there are
folks who surely disagree with me
have to practice in utter silence,
filled with restraint and completely
undistracted. For most of us, thats
not possible. But if your time on
the mat is nourishing, your homepractice will become a refuge
rather
than another item on your to-do list.
And it will take you places you may
never have thought to go.
With that in mind, heres a
step-by-step guide to get you started
on your own home practice:
. Make a date (even a shortone) with your mat.Most yoga classes
are 6o to 9o
minutes long, so you might assumeyou need to practice that long
at
home, too. But its fine to practice
for smaller chunks of time. Start
with 3o minutes three to four times
a week. If thats not possible, try 15
to 2o minutes, an amount of time
you can probably fit in most days.
When my time is constrained and
I cant indulge in a full practice, I aim
for 2o minutes twice a daymaybe
Sun Salutations in the morning and
calming forward bends to finish my
day. These short intervals give me
what I need to feel balanced and
refreshed in the morning and quietand calm before I head to bed.
(See
Section 4, pages 4561, for a variety
of morning and evening practices.)
Most teachers agree that a
2o-minute practice every day is
more valuable than an hour and
a half twice a week; the body and
mind learn better from repetition
than occasional dabbling.
If your time is limited,
practicing for 15 to 2o minutes
provides ample time to align yourday and come home to your
body,
says international yoga teacher Sarah
Powers. Doing a little bit of yoga
every day is ideal for managing daily
stress, bringing yourself into your
body, and settling your mind.
Regular mat time also builds a
habit that soon becomes ingrained.
When you do yoga at home every
day, its like taking a shower, says
Whitwell. You wouldnt dream of
not taking a shower, and you dontcongratulate yourself for doing
it
every day. So doing a daily practice
doesnt have to be a heroic activity
you impose on yourself. Its just
a simple, natural pleasure. If
necessary, write your practice
into your calendarin pen.
When life gets hectic, integrate
your practice when you can. If you
have 4o minutes while your clothes
If your time on the mat is nourishing, your home practice
willbecome a refuge rather than another item on your to-do list.
And it
will take you places you may never have thought to go.
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Benefits of a Home Practice
. You can tailor your practice to fit your mood.If youre tired,
do a restorative practice.
If youre feeling strong, choose a strenuous one.
. You can practice daily.Even if youre juggling a hectic
schedule and think you dont havetime to practice, take a deep,
cleansing breath and think again. Yes, you might not have time to
go
to class, but you can still roll out your mat at home for
minutes. Or . Or . Your body and mind
will thank you.
. You can set your own personal goals.Maybe its a -day
challenge. Maybe its working
your way up to a difficult pose. But practicing toward your
goal, not a teachers, is a great motivator.
And once you reach it, you may just realize that you are capable
of more than youd thought.
. It can provide instant stress relief.If youre in the middle of
a conflict at home or at work,
a vigorous practice can clear your mind. If you wake up already
feeling exhausted by the day in front
of you, it can create fortitude.
. You can be yourself.When youre at home, you dont have to worry
about striving to please
a teacher or impress your fellow students. The only person you
are performing for is yourself. Even
though we all know yoga is not intended to be competitive, it
can be hard to maintain your inner
focus when your neighbor in class is opening into a gorgeous
backbend that feels totally out of
your reach. The truth is, actually achieving that backend is not
important. Working with your own
backbends, at your own pace, is.
. There are no distractions.That means you can focus on how your
body is feeling and
your mind is reacting. Without your teachers voice guiding your
every move, you can more easily
go inside and witness what is happening in your body, emotions,
and mind. Youll feel what your
body craves or rebels against, hear your minds chatter, and
become aware of your current mood.
. Youll develop more inner awareness.As you do, youll get better
at tailoring your
practice to meet your needs, and over time, become your own best
teacher. As yoga teacher Mark
Whitwell says, Doing yoga at home is profoundly different from
doing it under the direction of
someone else in class. When youre doing someone elses yoga,
youre not doing your own yoga.
Its a huge evolutionary step to learn how to practice for
yourself.
. You can focus on perfecting specific poses.Home practices
allow you to work on poses
that challenge you for as long as you likein privacy. Just
learned a new pose? Home practice is
where you can refine it or make adjustments to help you get
where you want.
. Its portable.You can take your practice on the road. Rodney
Yee, who teaches yoga around
the world, has a faithful routine for when hes on the go. Ill
start my practice with a template
of familiar and satisfying hip openers, he says. Then, as my
body wakes up, Ill listen to what is
happening inside and decide where to go next. Some days its
twists and backbends or pranayama
and restoratives; other days Ill go straight to inversions.
. Its free!Going to a class taught by an experienced, hands-on
teacher is a wonderful way
to learn and perfect your practice, but most of us are on a
budget, right?
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are in the washer, terrific. But if you
only have the energy and time for
a 1o-minute restorative pose while
dinner is in the oven, thats OK, too.
Instead of falling off the wagon, use
your practice to sustain you when
times are tough. Youll feel good and
be more likely to come back to longer
practice times when youre able.
. Make a space.A designated yoga area can help
you cultivate awareness; as you
practice in the same spot day after
day, you will notice how the light
shifts in different seasons, how your
body feels on different days, how
your mind greets the same space
with new thoughts. Fundamentally,
dedicating space to your practice
is a way to acknowledge your
commitment to yoga. You are
literally making room for it in your
life. And really any space will do.
Big or small doesnt matter, says
Jagatjoti S. Khalsa, a Portland,
Oregonbased innovation director
and author ofAltar Your Space.
. Have a plan.Set a timer for the amount of time
that you can commit and practice
at least that long. Although you
may begin your practice reluctantly,
Powers says, youll find that 15
minutes go by quickly, and you might
actually want to spend more time on
your mat.
Five Big Home Practice Wreckers
Ooh, LookShiny! Distractions Whatever you do, do notput your
smartphone at the
front of your mat so you can see it light up with incoming
messages. Youll be tempted to stop
and look at it during every Chaturanga or Cobra, telling
yourself it will only take a second. But if
you let yourself stop mid-practice to answer an email once,
youll do it again. And before you know
it, youll be at your desk, back at work, vowing to pick up where
you left off on the mat tomorrow.
The Loosey-Goosey Approach If youre relying on the spirit moving
you to unroll your
mat, you might wait a long timeespecially if youre busy. Its
great to follow your intuition once
youve started practicing, but if its not based on some kind of
structure, its not likely to turn into a
longstanding daily practice. Schedule it in. Dont wait until you
feel desperate to move and de-stress.
Procrastination Heres how this works: You know you should
practice at your designated time,
but youre on a roll with the project youve been working on, or
your stomach is rumbling and you
need a snack, or Netflix just released the next season of your
favorite show. There will always be
other things to do; learn to make yoga your favorite way to
procrastinate other to-dos.
The Slippery Slope This one comes after procrastinating and
missing your practice. You start to
think, I missed it yesterday, so whats one more day going to
hurt? And so begins a cycle that can
go on for weeks, or even months. Remember that the sooner you
get back on your mat, the faster
that slope levels out.
Looking for Inspiration in All the Wrong Places Reading an
article about someone elses
yoga experience is not the same as practicing yourself. Trust us
on this one. You may be able to find
inspiration from others, but it only becomes tangible when you
find inspiration on your own mat
through your own experiences.
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Y O G A A T H O M E S P E C I A L
continued on page 16
Its also helpful to decide which
poseor sequenceyoud like to
work on before heading to your mat.
For guidance, choose from among
this issues 38 sequences designed
by well-known yoga teachers, which
focus on everything from waking up
refreshed in the morning to calming
frazzled nerves to building strengthor curing an aching
back.
. Keep it simple.When youre ready to build a
sequence from scratch, tune in to
which body parts are calling out
to you. Do you want to open your
achy hips or stretch your shoulders?
Would it be fun to focus on forward
bends or backbends? Look at the
yoga categoriesstanding poses,
forward bends, twists, backbends,
shoulder openers, inversionsand
pick poses from each. For example, if
your hips are achy and your shoulders
are sore from sitting at the keyboard
all day, do four hip-opening poses,
four shoulder-opening poses, and
some seated twists. (See Section 3,starting on page 31, for help
on mixing
and matching poses to create your own
sequence.)
Finally, Sun Salutations are a
great standalone series of poses to
do at any time, whether you do them
vigorously or gently (see pages 2223
for a simple Sun Salutation sequence).
They warm you up and work your
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Bringing YourClasswork HomeOne important way that home
practices
add value is to complement, round out,
and refine the work you do in class. Here
are a few tips to help you do so:
Seek out the right teachers.The bestyoga teachers actually want
you to be better
than them. If you find a teacher you like,
schedule a private session and ask for help
developing sequences to do at home that
cater to your needs, whether that is working
on a health condition or focusing on a
particular pose or group of poses.
Keep a journal by your mat during
class.Write down aspects of a sequence
that you enjoy, as well as poses that you find
challenging. Then make a note of how youfeel after class:
Energized? Relaxed? Less
anxious? Revisit poses youd like to improve,
and sequences that made you feel physically
and emotionally balanced.
Remember that you are your own
best guru. So pay attention as teachers
demonstrate poses, verbalize poses, and
assist or adjust you in poses, but bear in mind
that no one but you really knows how a pose
feels in your body.
Finally, consider teacher training.
Even if you dont ever intend to teach a class
yourself, training is a great way to advance
your personal practice.
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P H O T O S : J E F F N E L S O N ; M O D E L : E M I L Y L Y T
L E ; S T Y L I S T : E
M I L Y C H O I ; H A I R / M A K E U P : A N N A M I T T O N A
N D K R I S T E N M c G U C K I N ;
whole body, so they dont require
specific preparation or cooling down.
. Try to have a defaultsequence.Once youve been practicing at
home
for awhile, you might notice that you
naturally gravitate toward a group
of poses over and over again. Make
this grouping your go-to routine
for the days youre too busy or too
uninspired to come up with an
original sequence. (You can find four
foundational practices in Section 2,on pages 2229.)
. Pace yourself.Whether you practice for 15 minutes
or two hours, its important to have
a beginning and an end to each
session. Begin by getting quiet.
Devote a few minuteseither while
seated or while standing in Tadasana
(Mountain Pose)to bring your
The Essential Props Youll NeedA yoga prop isnt like training
wheels on a bicyclesomething that only
beginners use to keep from crashing to the ground. Rather, props
are tools
that give yoga practitioners of all levels more stability,
better alignmentand,
ultimately, freedom. Here are the basics that you need:
A yoga mat:It will provide cushioning and, just as important, a
nonslip surface for sweaty feet
and hands.
One or two blocks:Super-versatile, wood, foam, or cork blocks
offer
three different heights to help you position yourself
comfortably: When you
feel tight, they bring the floor up to you in forward or side
bends. They can
also be squeezed between the thighs to provide proper engagement
of
the legs, and they can offer comfort, safety, and reassurance in
poses
like Pigeon or Bridge.
Straps:If you have tight shoulders or hamstrings, straps extend
your
reach, effectively making your arms longer in poses like Cow
Face, and
can be looped around the upper arms or legs to prevent them
from
sliding apart.
Blankets: Multipurpose props, tight-weave blankets can
be folded into crisp layers to provide extra cushioning for your
lower back,
shoulders, or hips. They will also keep you warm in
Savasana.
A bolster: It provides comfort and support in restorative poses
like
Savasana or Childs Pose, as well as floor poses like
Legs-up-the-Wall that
call for longer hold times.
And a few optional ones...A chairfor support in backbends, a
small sandbag to help ground you during certain floor
postures, and an eye pillowto help calm you during restorative
poses or Savasana. Finally, dont
forget aglass of water.
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Y O G A A T H O M E S P E C I A L
READY, SET, GO!
focus to your breath, to meditate,
or just to feel still. Pause from your
busy day and come into the present
moment. Likewise, finish your
practice quietly by doing a few easy
supine posesperhaps a restorative
pose like Viparita Karani (Legs-up-
the-Wall Pose)and then go into
Savasana (Corpse Pose), lying on
your back with your legs relaxed,
your eyes closed, and your palms
face up. Stay for at least five minutesand come out of it
slowly, allowing
yourself to ease back into the rest of
your day.
. Dont be afraid tobend the rules.When I started my home
practice, I
let myself listen to NPR until it was
time for Savasana. I still occasionally
integrate other things into my
practice that give me joy, likeI
confesswatching sports. WhenI allowed myself to incorporate
my
practice into the rest of my life,
I realized that I had time to practice.
If you enjoy watching CSIor reading
the Sunday New York Times, why not
pair it with a forward-bend sequence
instead of lying on the couch? If you
need a little music to get going, pop
in a CD or fire up Spotify until it has
served its purpose. Practicing like
this may not bring you the depth
of awareness that a quieter, moremeditative practice will, but
it will
get you on your mat. You neednt be
self-indulgent all the time, but if you
want to consistently connect to your
body, it helps to have a practice that
you look forward to.
. Enlist the help of a friend.Yoga teacher Rodney Yee
suggests
that one way to make sure you get
to your home mat is to practice
regularly with a friend. Find
someone who keeps you on the mat
and keeps you responsible for your
practice, he suggests. And let it
be a source of fun. When you feel
how much your yoga practice does
for you, youll realize that its a good
thing to do every day, because youllhave a happier life.
. Just do it.When I encourage people to practice
at home, they look at me as if Ive
just handed them a 5o-pound bag
of cement and told them to lug it up
a steep hill. Whats worse, they look
guilty because they havent started
hauling yet. Heres the secret: There
isnt any cement, and the hill isnt
so steep. Whats more, the hill hasmany paths worth
exploring.
My advice is to just do it. Because
practicing at home teaches you
to witness yourself from moment
to moment, to become more
responsive to your own needs, and
to deepen your knowledge of yoga.
Plus, it just feels good. Start by
doing what you can, where you can,
when you can. Dont let the idea of
a perfect practice prevent you from
falling in love with the practice thatyou haveor the practice
that is
just a few steps away.
Additional reporting: Sherise Dorf
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Build a StrongFoundationLIKE YOUR HOME ITSELF,
HOME PRACTICES ARE
STRONGEST IF THEYRE BASED ON A ROCK-SOLID
FOUNDATION. TO GET STARTED, USE THE DECISION TREE
ON THE FOLLOWING PAGES AS A GUIDE TO THE
SEQUENCES IN THIS ISSUE, INCLUDING THE FOUR
BASIC PRACTICES IN THIS SECTION.
PHOTO:JOEHANCOCK;MODEL:NANCY-KATERAU;HAIR/MAKEUP:ASHLEYSMITH;PROPSTYLIST:ALLIELIEBGOTT;TOP:MPG;M
ETALLICTOPANDBOTTOMS:BEYONDYO
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yogajournal.com
Get anEnergy Boost
p.
Find Your Focusp.
WANT TO FOCUS
ON YOUR MIND?
NEED TO CLEAR
YOUR HEAD?
FEELING LOW
ENERGY?
IS STRESS YOURMAIN CONCERN?
WANT TO GET
IN TOUCH WITHYOUR INNER
CHILD?
JUST GIVE
YOURSELF
A BIG HUG.
GET A SHOT OF
CONFIDENCE.
CultivatePoise and Grace
p.
Let Go of Stressp.
Wring Out YourStressp.
Set a Goaland Meet Itp.
Grow Your Powerp.
Prep for Successp.
Give Yourself a Breakp.
Take Care of You, Toop.
Have a Little Funp.
Find Your Blissp.
Breathe Easyp.
Turn Back the Clockp.
USE THESE TO
PREP FOR A BIG
DAY AHEAD.
Wake Up Gentlyp.
StretchAway Stiffness
p.
What Sequence Is Right for You Today?START BY
CHOOSING
TIME OF
DAY
Y O G A A T H O M E S P E C I A L
MIDDAY
NEED HELP
GETTING GOING?
BLEARY-EYED
OR ACHY?
HERES SOME
INSPIRATION
TO THROW
OFF YOUR COZY
COVERS.
Salute the Sunp.
Warm Yourself Upp.
MORNING
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Y O G A A T H O M E S P E C I A L
Quiet Your Busy Mindp.
Restore Yourselfp.
DO YOU HAVE
MUSCULAR OR
JOINT ISSUES?
IS IT YOUR
BACK?
LETS WORK ON
THE HIPS.
FEEL BALANCED
INSIDE.
JUST LOOKING
FOR A GOOD
WORKOUT?
WANT TO
FOCUS ON
STRENGTHENING
YOUR LEGS?
YOUR CORE?
YOUR ARMS?
BE A
SUPERHERO:
EXERCISE YOUR
WHOLE BODY.
Open Up Tight Hipsp.
Support Your Spinep.
Take Care of Your Backp.
Embrace the Unfamiliarp.
Find Calm Amid Challengep.
Cleanse Your Systemp.
Y O G A A T H O M E S P E C I A L
Tone Your Absp.
Power Up Your Corep.
Power Up Your Legs
p.
Get Into Balancep.
Stand Your Groundp.
Strong-ArmYourself
p.
Feel Unstoppablep.
Open Yourself Upp.
Flip for Wild Thing Posep.
WANT TO
UNWIND BUT
STILL HAVE A
FEW THINGS
TO DO BEFORE
BED?
THESE WILLTAKE YOU
STRAIGHT FROM
THE MAT TO
DREAMLAND.
Center Yourselfp.
Shed theDays Stress
p.
Feel Calm and Centeredp.
With practices in this issue, its hard to know where to
begin.Let this decision tree help guide you to the perfect one.
EVENING
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Y O G A A T H O M E S P E C I A L
yogajournal.com
Level:Beginner
Good for:Easing morning aches
Props needed:Two blocks
Intention:Gratitude for a new day
Reflection:Visualize one being(a person or animal) and feel
deeply
thankful for them in your heart.
Additional benefits: Moves allthe major joints and muscle
groups
Salute the SunThis Sun Salutation (Surya Namaskar) is a great
basic practice.
Depending on how many times you repeat the sequence,
it can serve as either a minipractice on days when your time
is short or a warm-up for a longer session.
AS YOU PRACTICE You can alter this Sun Salutation by playing
with its pace.
If you move through the sequence rapidly (by transitioning into
the next pose
each time you inhale or exhale), youll warm up fairly quickly.
Start with five or
six repetitions and gradually build to . Or try moving slowly
and deliberately,
and youll feel how the sequence becomes a sort of moving
meditation. As
you practice this way, center your awareness on some point in
your body (such
as your third eye or your heart) and challenge yourself to keep
your focus there
for the duration of the practice.
Sequence by Richard Rosen; model: Claire Missingham
. Tadasana (Mountain Pose) Stand with
your feet together and parallel to each other.
Stretch your arms (but not rigidly) alongside
your torso, palms forward, shoulders relaxed.
. Urdhva Hastasana(Upward Salute)
Inhale and sweep your arms overhead in wide
arcs. If your shoulders are tight, keep your
hands apart and gaze straight ahead. Other-
wise, bring your palms together, drop your
head back, and gaze up at your thumbs.
. Uttanasana(Standing Forward Bend)
Exhaling, release your arms in wide arcs as
you fold forward. Bend your knees if you feel
pressure on your lower back, and support your
hands on blocks if they dont reach the floor.
Release your neck so your head hangs heavily
from your upper spine.
Sun Salutations serve as an all-purpose tool, kind of like a
hammerthats also a saw and a screwdriver, Rosen says.
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Y O G A A T H O M E S P E C I A L
BUILD A STRONG FOUNDATION
. Ardha Uttanasana(Half Standing
Forward Bend) Inhale and push your finger-
tips down into the floor or a block, straighten
your elbows, then lift your front torso away
from your thighs. Lengthen the front of your
torso as you arch evenly along the entire length
of your spine.
. Alanasana (High Lunge) Exhale and step
your right foot back into a lunge. Center your
left knee over the heel so that your shin is per-
pendicular to the floor, and bring your left thigh
parallel to the floor. Firm your tailbone against
your pelvis and press your right thigh up
against the resistance. Inhale, and reach back
through your right heel. Lengthen the torso
along the front of the left thigh. Look forward
without strain.
. Adho Mukha Svanasana (Downward-
Facing Dog Pose) Exhale and step your left
foot back to Down Dog. Spread your palms and
soles. Press the front of your thighs back as you
press your inner hands firmly against the floor.
Imagine that your torso is being stretched like
a rubber band between the arms and legs.
. Plank Pose Inhale and bring your torso for-
ward until your shoulders are over your wrists.
Your arms will be perpendicular to the floor. Try
not to let your upper back collapse between the
shoulder blades: Press your outer arms inward,and thenagainst
this resistancespread
your shoulder blades apart. Firm your tailbone
against your pelvis and press your thighs up.
. Chaturanga Dandasana(Four-Limbed
Staff Pose) Exhale as you bend your elbows
and lower to Chaturanga with your torso and
legs parallel to the floor. Keep your shoulders
lifted, away from the floor, and down, awayfrom your ears. Lift
the thighs away from the
floor, lengthen your tailbone toward your
heels, and draw the lower ribs away from
the floor to avoid collapsing your lower back.
Look at the floor or slightly forward. If you cant
maintain your alignment, place your knees on
the floor until you have built more strength.
. Urdhva Mukha Svanasana (Upward-
Facing Dog Pose) Inhale, straighten your
arms, and sweep your chest forward into Up
Dog. Keep your legs active, firm your tailbone
toward your heels, and press your front thighsupward. Draw your
shoulders away from your
ears. Look straight ahead or slightly upward.
. Adho Mukha Svanasana (Downward-Facing Dog Pose) Exhale
back to Down Dog. To finish the Sun Salutation, step the right
foot forward
into a Lunge, then step the left foot to meet it and inhale into
Ardha Uttana-
sana and exhale into Uttanasana. Inhale into Urdhva Hastasana
and exhale
to Tadasana. Observe your body and breath. As you repeat the
sequence,
alternate legs in High Lunge each time. End in Savasana.
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yogajournal.com
P H O T O S M I C H A E L W I N O K U R M O D E L L A R I S S A
H A L L C A
R L S O N S T Y L I S T L Y N H E I N E K E N H A I R / M A K E
U P V E R O N I C A S J O E N
Level: Beginner
Good for: Calming frazzled nerves
Props needed:Two blocks, a blanket,and a bolster
Intention:Comfort
Reflection: Put a priority on yourcomfort. Reflect on what it
feels like to
be at ease in mind and body.
Additional benefits: Lengthensthe front and back of the body
in
equal measure
Center YourselfThis simple sequence will soften spots that tend
to cling
to tension (lower backs, hips, thighs) and ground you with
squats, passive backbends, mild inversions, and twists.
AS YOU PRACTICE Energetically, these poses aim to rebalance
apana vayu
(downward-moving energy), allowing the mind to calm and the body
to relax.
This is the perfect sequence to settle frayed nerves because it
includes a bal-
ance of restorative poses that invite you to rest and a few
poses that require
gentle effort and balance.
Sequence and modeling by Larissa Hall Carlson
. Matsyasana (Fish Pose), supported vari-
ation Rest your head on a block in its highest
position and your mid-upper back on a blockat its middle height.
Bend your knees, and place
the soles of your feet on the floor. Relax your
shoulder blades, and breathe for one to
three minutes.
. Malasana (Garland Pose) Step your
feet shoulder-width apart. Bend your knees,
and sink into a squat. Balance between the
heels and balls of your feet. Press your palms
together at heart level; press your elbows
against your inner knees.
. Supta Virasana (Reclining Hero Pose),
supported Place a bolster lengthwise at one
end of your mat and a folded blanket on its farend. Sit between
your heels with the bolster
behind you, and lie back on it, head resting on
the blanket. Stay here for one to three minutes.
. Uttanasana (Standing Forward Bend),
variation From standing, place your hands
on the mat, lift your hips, straighten your legs,
and fold forward. Cross your right leg behind
your left. Lengthen up through your tailbone
and down through your crown. Repeat on the
other side.
. Vrksasana (Tree Pose), variation Come
to standing. Balance on your right leg; place
your left foot against your inner right thigh(avoid the knee).
Interlace your fingers; press
your palms up overhead. Pause for one to two
seconds at the end of each exhalation. Repeat
on the other side.
. Adho Mukha Svanasana(Downward-
Facing Dog Pose), variation Step or hop
back to Down Dog. Cross your right leg behind
your left. Lengthen up through your tailbone
and down through your heels. Hang your
head. At the end of each exhalation, pause
for one to two seconds.
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Y O G A A T H O M E S P E C I A L
BUILD A STRONG FOUNDATION
. Tri Pada Adho Mukha Svanasana
(Three-Legged Downward-Facing Dog
Pose) Lift your right leg to hip height.
Lengthen back through your inner right
leg, and reach through your right heel.
. Makarasana (Dolphin Pose) Come to
all fours and then onto your forearms. Inter-
lace your fingers, curl your toes under, lift yourknees and
hips, and straighten your legs. Hang
your head, and lift your tailbone to lengthen
the spine. Pause at the end of each exhalation.
. Sucirandhrasana (Eye-of-the-Needle
Pose) Lie on your back; bend both knees.
Stack your right ankle on top of your left thigh.
Interlace your fingers behind the left thigh. Flex
your ankles, and guide your legs toward your
torso. Repeat on the other side.
. Pigeon Pose Lower your right knee to
the mat between your hands. Extend through
your left leg, and balance your weight between
your hips. Elongate your spine; rest your fore-
head on a block. Breathe gently into your lower
back. Repeat poses to on the other side.
. Gomukhasana (Cow Face Pose), varia-
tion Sit down, and stack your right knee on
top of your left, keeping your sitting bonesrooted between your
feet. Gently twist to the
right. Relax your jaw and shoulders. Change
the cross of your legs; repeat on the other side.
. Ardha Pavanamuktasana (Half Wind-
Relieving Pose) Extend your legs flat onto
the floor. Bring your right leg toward your
chest, and interlace your fingers behind your
right thigh. Relax and lengthen through both
heels. Repeat on the other side.
. Balasana (Childs Pose), variation
Lower your hips onto your heels, and press
back to Childs Pose with straight arms. Walk
your hands to the left until you feel a good
stretch along your right torso. Gently breathe.
Repeat on other side.
. Purvottanasana(Upward Plank Pose)
Unwind your legs, and extend them in front of
you. Place your hands on the floor behind yourhips with fingers
pointing toward your seat. Lift
your hips, and press the balls of your feet into
the floor. Drop your head.
. Jathara Parivartanasana (Revolved
Abdomen Pose) Bend your knees, and draw
your legs in toward your chest. Lower your legs
to the right. Hold onto your top leg with your
right hand. Relax your shoulder blades; breathe
into your left side. Repeat on the other side,
then rest in Savasana.
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Y O G A A T H O M E S P E C I A L
yogajournal.com
Level:Beginner
Good for:Releasing tension in yourhips and shoulders
Props needed:None
Intention:Knowledge
Reflection: Bow to your innate intel-ligence. No one is wise by
birth, for
wisdom results from ones own efforts.
Tirumalai Krishnamacharya, the father
of modern yoga
Additional benefits: Strengthensthe transverse and oblique
abdominals;
lengthens and strengthens the hip flexors
Embrace the UnfamiliarBreak free from a rut with a practice that
offers subtle
variations to common poses.
AS YOU PRACTICEWhen you consciously change a habitual action,
its natu-
ral to feel a moment of discomfort or uncertainty. Be patient
with yourself as
you move through these poses, and observe any unease. Remind
yourself
that bringing awareness to your new habits can open you up to
new ways
of doing things, on and off your mat.
Sequence by Claire Missingham; model: Jason Bowman
. Siddhasana (Adepts Pose), variation
Sit cross-legged with an open chest and tall
spine. Interlace your hands. (Remember which
leg is in front and which fingers are on top for
later.) Stretch your arms overhead and turn
your palms up.
. Parivrtta Parsvakonasana (Revolved
Side Angle Pose), variation Exhale, and
bring your hands to prayer position at your
chest. Hook your right elbow outside your left
knee to come into a twist. Gaze up over your
left shoulder.
. Uttanasana (Standing Forward Bend)
Stand up with your feet hip-distance apart.
Interlace your fingers (with the atypical fingers
on top) behind you. Relax your neck, fold over
your legs, and bring your hands over. To exit,
slowly roll up to standing.
. Plank Pose Release the twist. Place your
palms flat on the mat on either side of your
front foot, and step back into Plank Pose. Draw
your belly in and lengthen through your spine,
reaching your head forward and extending
your heels back.
. Virabhadrasana I (Warrior Pose I)
On an inhalation, step your right foot back into
a lunge. With control, turn your right heel down
and your toes out degrees. Reach your arms
overhead while you lift your chest.
. Vasisthasana (Side Plank Pose), varia-
tion) Roll onto the outside of your left foot.
Stack your hips, and reach your tailbone toward
your heels. Raise your right arm, and gaze at
the top middle finger. To exit, roll down onto
your toes, and return the upper hand to mat.
Repeat poses to on other side.
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Y O G A A T H O M E S P E C I A L
BUILD A STRONG FOUNDATION
. Dhanurasana (Bow Pose) Lie on your
stomach and reach back to hold onto your
inner ankles. Press your belly, thighs, and groin
into the mat. Feel your spine move forward,
and contract your hamstrings and glutes.
Keep your neck long with the gaze gently
forward, your thighs firm, and your tailbone
tucked under.
. Prasarita Padottanasana (Wide-Legged
Standing Forward Bend) Come up to stand-
ing, and take a big step out to the side. Interlace
your fingers behind you the opposite of how
you did it in pose . Hinge at your hips to fold
forward, and bring your clasped hands over
toward the floor.
. Parivrtta Eka Pada Rajakapotasana
(Revolved One-Legged King Pigeon
Pose) Bring your right elbow to the outside
of your left knee, palms together in prayer posi-
tion, and twist to the left from deep in your
belly. Come out of the twist, and repeat poses
to on the other side.
. Tri Pada Adho Mukha Svanasana
(Three-Legged Downward-Facing Dog
Pose) Release your ankles, and come down
to the mat. Place your palms by your shoulders,
and press back into Downward-Facing Dog.
Raise your left leg, keeping your hips parallel.
. Vatayanasana with Garudasana (Horse
Pose with arms in Eagle Pose) Slowly roll
up, turn your feet out, and sit low. Raise your
arms in front, elbows bent. Cross your right
elbow on top of your left, and wrap your fore-
arms and hands. Gently sway your body six
times. Then switch arms.
. Vikasitakamalasana (Blossoming Lotus
Pose) Come to sit with the soles of your
feet together. Root your sitting bones down.
Raise your feet, thread your forearms under
your knees, and join thumbs and forefingers
together. Exit and come back to sitting.
. Eka Pada Rajakapotasana (One-Legged
King Pigeon Pose) Bring your left shin close
to parallel to the front edge of the mat. Press
your pelvis to the floor or to stacked blankets
under your left thigh. Square your hips, and lift
your belly. Press your fingertips into the floor
firmly to expand your chest up.
. Ardha Ustrasana (Half Camel Pose)
Come to kneeling. Draw up and in through
your navel. Raise your left arm back, and place
your right hand on the sole of your right foot.
Focus on the length in your sides without twist-
ing your hips. Inhale to come up. Then repeat
on the other side.
. Paschimottanasana (Seated Forward
Bend) Extend your legs forward on the mat,
and flex your feet. Take your first two fingers
around your big toes. Inhale, and lift your heart.
Exhale, lengthen your spine, and fold over your
legs for breaths. Rest in Savasana.
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yogajournal.com
Level: Beginner
Good for:Giving yourself a big hug
Props needed:One block
Intention:Anjali Mudra. Bring thepalms together and let the
thumbs softly
touch the chest. Then bring the thumbs
lightly to touch the center of the brow.
Reflection: If you work on yoga, yogawill work on you. Baba Hari
Dass, Indian
yoga master and monk
Additional benefits: Strengthensthe quadriceps, core, and
back
Warm Yourself UpThis invigorating sequence of balancing and
twisting
postures will stoke your inner fire, known as agni.
AS YOU PRACTICE To help you stay mentally calm and clear and
spread the
rising heat throughout your body, breathe through your nose
while slightly
constricting your throat to create the smooth, rhythmic,
ocean-sounding
Ujjayi Pranayama (Victorious Breath). Breathe softly and
steadily, emphasizing
complete exhalations.
Sequence by Larissa Hall Carlson; model: Katrina Lashea
. Vrksasana (Tree Pose) Shift your weight
to your left foot. Bring the sole of your right
foot to your left inner thigh. Press your palmstogether
overhead. Take to breaths, paus-
ing at the end of each exhalation. Exit and
repeat on the second side.
. Parivrtta Trikonasana (Revolved Trian-
gle Pose) Place your left hand outside your
right foot. Come onto your left toes. Straighten
your legs and spin your left heel down. Twist
right, and extend your right arm up. Exit the
pose, and step feet together. Repeat poses
to on the other side.
. Uttanasana (Standing Forward Bend)
Stand with your feet hip-width apart. Fold
forward from your hips. Lower your handsto the floor, bending
your knees if you need to.
Lengthen up through your tailbone and down
through your crown.
. Parivrtta Utkatasana (Revolved Chair
Pose) Stand up. Bend your knees toward
a right angle, and keep your weight on your
heels. Press your palms together. Twist right,
and hook your left elbow outside your right
knee. Breathe down toward your belly and
into your midback.
. Anjaneyasana (Low Lunge), variation
Step your left foot back, and lower your knee
to the mat. Press palms together at your heart.Twist right from
your waist to hook your left
elbow onto the outside of your right knee.
. Utkatasana (Chair Pose), variation
Keep your knees bent, and unwind from the
twist. Lift your arms to shoulder height, and
extend them out in front of you with palms
facing each other. Lengthen your spine, and
broaden your collarbones. Lift your heels.
Relax your gaze and jaw.
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Y O G A A T H O M E S P E C I A L
. Malasana (Garland Pose) Step your
feet shoulder-width apart. Bend your knees,
and come into a squat. Press your palms gen-
tly together at your heart level, and press your
elbows into your inner knees.
. Tadasana (Mountain Pose) Lower your
heels to the mat. Straighten your legs, and
stand upright. Extend your arms overhead,
and relax your shoulders. Balance your weight
evenly between the balls of your feet and
heels. Lengthen through the crown of your
head and fingers.
. Anantasana(Side-Reclining Leg Lift),
variation Lie on your left side with your head
cradled in your hand. With your right hand on
the floor in front for balance, lengthen through
the heels, and lift your legs as high as possible.
Come down, and repeat on the other side.
. Bharadvajasana (Bharadvajas Twist),
variation Come to sit. Bend your knees,
and swing your feet outside your left hip. Place
your left hand on your right knee and your right
hand on the floor behind your right hip. Twist
with an even spine to the right. Come out of
the twist, and repeat on the other side.
. Utthita Hasta Padangusthasana III
(Extended Hand-to-Big-Toe Pose III)
Interlace your fingers under your right knee,
hugging it toward your chest. Grasp your right
foot with your left hand. Straighten your right
leg (as much as possible), and twist right. Your
right arm should extend at shoulder height.
. Salabhasana (Locust Pose), variation
Lie on your belly. Press your pubic bone down,
and lift your head and chest. Interlace your
fingers behind you, and draw your shoulder
blades together. Lift your legs and arms up
and back. Exit and rest for a moment.
. Purvottanasana (Upward Plank
Pose) Extend your legs out in front of you.
Place your hands behind you, fingers pointing
to your hips. Lift your hips, and press the balls
of your feet into the mat. If comfortable, drop
the crown of your head back.
. Parivrtta Ardha Chandrasana (Revolved
Half Moon Pose) Release your right foot,
and unwind the twist. Fold forward from your
hips. Lift your right leg to hip height, and place
your right hand in front of your left foot or
on a block. Twist left, and raise your left arm.
Release the pose. Repeat poses to on the
other side.
. Balasana (Childs Pose), variation
Begin to press back into Balasana, pausing part-
way to place your fists against your belly. Then
fold over your thighs. Relax your belly, and fill
your back body for to breaths. Close by
resting in Savasana.
BUILD A STRONG FOUNDATION
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Create
Your Own
Practice
WANT TO PERSONALIZE YOUR HOME
PRACTICE TO FIT YOUR NEEDS, MOODS, AND
ABILITIES? IN THIS SECTION, WELL TEACH
YOU THE BASICS OF SEQUENCING, FOLLOWED
BY A MIX-AND-MATCH MENU OF ESSENTIAL
POSES TO CHOOSE FROM.
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Warm-UpsThe opening poses of a sequence wake up
the major muscle groups and provide a transi-
tion from the busyness of your day to a more
internally focused practice. It also helps if they
include breath awareness and contemplative
elements that help you direct your attention to
what is happening inside your heart and mind.
Standing PosesStanding poses create strength, stamina, and
flexibility throughout the entire body. They
work the major muscle groups, such as the
quadriceps, gluteals, hamstrings, and core.
Standing poses are the foundation of your
practice and build awareness of the equal
distribution of energy throughout your body.
The ABCs ofSequencingLearn the building blocks of sequencing,
along with
the reasons behind using postures from the major pose
groups, and you can prepare a home practice that fits
your needs and flows seamlessly from beginning
to end. BY JASON CRANDELL
EVEN ADVANCED PRACTITIONERScan be uncertain about which poses to
choose
for a home practice and in what order to put them together.
Mastering
the refined and subtle art of sequencing takes years of studyand
for
experienced teachers, sequencing is one of the most nuanced and
powerful
tools they have at their disposal for creating unique,
transformative classes.
But if you are a new home practitioner, you can learn some basic
building
blocks that will allow you to start putting together sequences
of your own
and to approach your home practice with confidence.
One way to begin creating your own at-home sequences is to
familiarize
yourself with a basic template that can be modified in various
ways. Inthis section, you will find a well-rounded sequence
structure made up of
these fundamental pose groups: warm-ups, standing poses, arm
balances,
inversions, backbends, and poses for winding down, including
twists,
seated forward bends, and closing poses like Savasana. The pose
categories
progress according to their intensity and the amount of
preparation they
require. Each category prepares your body and mind for the next
so that
your practice feels like it has a beginning, a middle, and an
end that flow
seamlessly together. By following this methodology, you will
create a
sequence that warms you up slowly and safely, builds in
intensity before
peaking with challenging postures, and then slowly brings you
back down
to a quiet, relaxed finish.
You can make your practice longer or shorter, as time permits.
Andonce you understand the postural categories and the energetic
effects they
have on your body, you can start to experiment with creating
sequences
that suit your needs on a given day, whether its focusing on a
particular
area of your body or working up to a challenging pose.
THE MAJOR POSE GROUPS
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Arm BalancesThese poses not only develop strength in the arms
and shoulders
but also create muscle tone in the abdomen. Starting with
poses
that place some of the weight in the arms and shoulders but
keep
your feet on the ground will develop your balance and
strength
for more advanced arm balances with the feet off the ground.
InversionsGetting upside down is a key element of a well-rounded
practice.
These poses are stimulating to the nervous system and
physically
demanding; thus, they are placed in the middle of the
practice
rather than at the end.
Closing PosesClosing postures complete a sequence by quieting
the mind and
relaxing the body. The closing postures like Savasana help
you
surrender and absorb the practice. Youll want to spend at least
to
minutes total in Savasana or another closer. And dont skimp
on your closing poseits a must.
BackbendsAlong with inversions, backbends are the most demanding
in
a sequence. Backbends stretch the front of the body,
strengthen
the back of the body, and balance the effects of time spent
sitting
in chairs. Most people find backbending postures
stimulating,
providing a burst of physical and mental energy.
Seated Forward BendsForward bends typically have a calming
effect on the mind,
emotions, and nerves, which is why they are often practiced
toward
the end of a sequence. These postures facilitate deep
relaxation
by stretching the muscles of the back and decreasing the
stimula-
tion of the sensory organs. When choosing forward bends, its
ideal
to pick at least one posture that stretches the hamstrings and
one
that opens the outer hips to promote greater balance in your
body.
TwistsTwists relieve tension inand gently stretchthe spine,
hips, and
shoulders. These poses usually produce a balanced, energetic
tone
that is closer to the grounding quality of forward bends than
the
stimulating nature of backbends.
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No matter what sequence you do, its important to begin with a
few gentle warm-up posesthat move the major muscles, lubricate the
joints, expand the breath, and begin to train yourmind to
coordinate breath with movement. Try to do all of these, in this
order:
Step 1: Warm-Ups
. Tadasana, with Sun BreathStand in Tadasana (Mountain Pose) and
scoop
your arms out wide, gathering up energy on
an inhale until youre reaching all the way above
you. Exhale and release your arms out wide
and back down to your sides. Reach the arms
out directly in front of you and rotate the wrists
with the fingers extended. Then clasp the
thumbs and rotate the wrists in both directions.
Bend the elbows, bring the fingertips to the
shoulders, and squeeze the elbows together
in front of you. Inhale and reach up, describ-
ing big circles and exhaling as the elbows reach
toward the back. Repeat several times.
. Forward BendOn an inhale, extend the arms overhead. Exhale
and hinge forward at the hips. Bend the knees,inhale, and come
up halfway. Exhale and fold
again. Repeat three to five times. When you
fold forward the last time, straighten your knees
slightly to stretch your hamstrings.
. Childs PoseTake your knees a few inches wider apart than
in Cat-Cow and let your big toes touch. Sit your
hips back on your heels, bring your forehead to
touch the floor, and reach your arms out in front
of you. Let to deep breaths expand through-
out your back.
. Cat/Cow StretchesCome to hands and knees on the floor.
Exhale
and draw your belly in as you lift your spine to
the ceiling like a cat. Inhale and reach your tail-
bone and sitting bones back, lifting your heartforward and up.
Repeat to times.
. Neck and Side StretchesSit cross-legged or on your knees.
Place your
right hand on the floor and sidebend to the right,
lifting your left arm over your head to stretch
the left side of your body. Hold for three deep
breaths. Come back to center and repeat on the
other side. Next, take a gentle twist to the right,
looking over your right shoulder. Stay in the
twist and look to the left. Come back to the cen-
ter and repeat the twist to the left, looking left
and then right. Return to center. Let your rightear come to your
right shoulder, stretching the
left side of the neck. Stay for several breaths,
then take your left ear to your left shoulder for
several breaths.
BUILD YOUR OWN SEQUENCE: MIX-AND-MATCH
TADASANA
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Virabhadrasana I (Warrior Pose I)From Tadasana (Mountain Pose),
inhale and step your left foot back into a
lunge. With control, turn your left heel down and your toes out
degrees.
Reach your arms overhead while you lift your chest. Repeat on
the
other side.
Utkatasana (Chair Pose)Beginning in Tadasana with your feet
together, lift your arms overhead.
Bend your knees, coming as close as you can to a right angle;
keep your
weight in your heels. Take a couple more breaths. On an
inhalation, press
down to rise up. Straighten your legs and lower your arms,
returningto Tadasana.
Vrksasana (Tree Pose)Start in Tadasana with your feet together.
Shift your weight to your left foot,
and bring the sole of your right foot to your left inner thigh
or calf (never
your knee). Bring the palms together in front of the heart or
raise them over
your head. Take to breaths, pausing at the end of each
exhalation. Exit
and repeat on the second side.
Virabhadrasana II (Warrior Pose II)Starting in Tadasana, step
your feet about four feet apart. Turn your left foot
in about degrees and your right foot out to degrees. On an
exhale,
bring your right thigh to a -degree angle, stacking the knee
over the ankle
and keeping the hips square to the long edge of the mat. Open
your arms
to shoulder height, parallel to the ground, and gaze over your
right hand.
Repeat on the other side.
Utthita Parsvakonasana (Extended Side Angle Pose)With your legs
wide apart, extend your arms into a T; turn your right foot out
to degrees and your left foot slightly in. Bend your right knee
degrees
and bring your right hand to the floor or a block. Reach your
left arm toward
the ceiling and then alongside your ear, turning your chest
upward and gaz-
ing past your left thumb. Inhale to come up and switch
sides.
Utthita Trikonasana (Extended Triangle Pose)From Tadasana, step
your feet about four feet apart, then turn your left foot
in slightly and your right foot out to degrees. Exhale and flex
your torsoto the right, bending from the hip joint. Rest your right
hand on your shin
or ankle, and stretch your left arm toward the ceiling. Gaze
softly at the left
thumb. Inhale to come up and switch sides.
Now that you have warmed up, these fundamental postures will
help you start moving yourbody in all directions, building strength
and stamina, increasing your flexibility, and preparingyou for more
challenging poses. Do three to fouryogis choice.
Step 2: Standing PosesBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH
EXTENDED SIDEANGLE POSE
EXTENDEDTRIANGLE POSE
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Y O G A A T H O M E S P E C I A L
CHAIR POSE
TREE POSE
WARRIOR POSE I
WARRIOR POSE II
PICK
OR
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Adho Mukha Svanasana (Downward-Facing Dog Pose)Starting on all
fours, spread your palms and turn your toes under. Exhale
and lift your knees from the floor. On an exhalation, push your
top thighs
back, stretch your heels toward the floor, and straighten your
knees as you
press your inner hands into the floor, your head between your
upper arms.
Take or more breaths before lowering yourself into Childs
Pose.
Plank PoseStart on all fours, with your wrists under your
shoulders. Step one leg
straight back, then the other. Draw your belly in and lengthen
your spine,
reaching your head forward as you reach your heels back. Firm
your legs,
lift your kneecaps, and reach your tailbone back.
Vasisthasana (Side Plank Pose)From Plank, roll onto the outside
of your right foot and stack your left foot
on top of your right. Swing your left hand onto your left hip
and support the
weight of your body on the outer right foot and right hand.
Stretch your left
arm toward the ceiling, in line with your shoulders. After
several breaths,
return to Plank.
Bakasana (Crane Pose)Squat, with your feet about hip-width
apart. After pushing the backs
of your arms into your knees, plant your hands flat on the floor
in front of
you. Tip forward until both feet lift off the floor. Once you
get comfortable
with balance, begin to experiment with lifting your belly and
pelvic floor,
and straightening the arms. Hold for as long as you can.
PICK
These challenging poses will help you build important arm,
wrist, and shoulder
strength, give your core a good workout, and improve your
balance. Choose any two.
Step 3: Arm BalancesBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH
DOWNWARD-FACINGDOG POSE
PLANK POSE
SIDE PLANK POSE
CRANE POSE
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Setu Bandha Sarvangasana (Bridge Pose)Lie down with your knees
bent, your feet hip-distance apart. Move your
feet closer to your buttocks, then raise your hips. Clasp your
hands under
your back on the floor, and get on top of your shoulders. Press
down
through your heels as you lift the bottom of your buttocks even
higher.
To finish, exhale, release your hands, and lower to the
floor.
Salamba Sarvangasana (Supported Shoulderstand)Lie with a folded
blanket under your shoulders, your head on the floor,
and lift your legs overhead until they touch the floor behind
you. Place your
hands on your midback, fingertips facing up, and lift your legs
skyward.
Sasangasana (Rabbit Pose)Sit on your shins in Thunderbolt Pose
(Vajrasana). Exhale and grab your
heels with the backs of the hands facing out. Bend forward,
placing the
top of your head on the mat. Breathe.
Salamba Sirsasana (Supported Headstand)Starting on all fours,
place your forearms tightly on the floor in front of you,
your fingers interlaced. Place the crown of your head on the
floor, inside
your arms. Straighten your legs, then walk them in toward your
head, until
your hips are above your shoulders. Bend your knees and use your
core
to lift your legs off the floor. Slowly straighten your
legs.
PICK
PICK
Go upside down and you will relieve back pain, improve your
balance,and send circulation to your brain, clearing your mind. Try
any two from the poses below.
Step 4: InversionsBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH
BRIDGE POSE
SUPPORTEDSHOULDERSTAND
RABBIT POSE
SUPPORTEDHEADSTAND
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Ustrasana (Camel Pose)Kneel, with legs hip-width apart. Place
your hands on your hips, inhale, and
draw your elbows toward each other, your rib cage expanding.
Keeping
your chest raised and your core and glutes engaged, press your
hands into
the heels of your feet while draping the fingers over the soles.
Gently lower
your head and neck and gaze at the tip of your nose. Inhale to
come up.
Bhujangasana (Cobra Pose)Lie on your belly, placing your palms
on the floor just behind your shoul-
ders. Gently lift your navel and then your chest, straightening
your arms as
much as you can without straining your back. Inhale as you lift
your chest;
exhale as you ground your feet and legs and reach your tailbone
back.
Come out of the pose gently to allow your spine to
decompress.
Dhanurasana (Bow Pose)Lie on your mat, with a blanket under your
pelvis if needed. Bend your
knees and grab the outside of your ankles. Inhale and lift your
legs and
chest off the ground. Press your shins into your hands and your
pelvis into
the ground while your chest reaches forward. Gaze forward and
hold for
five breaths. Release the pose, and lie back on the mat.
Urdhva Dhanurasana (Upward-Facing Bow Pose)Lie on your back with
your knees bent and your feet hip-width apart. Bend
your elbows and place your hands on the mat next to your ears,
fingers
pointing at your feet. Inhale, and straighten your arms and legs
as you lift
your back off the ground. Maintain for several breaths. Tuck
your chin to
your chest to protect your neck when you come back down.
Give your spine a nice stretch, open your hips, and expand your
shoulders and chest,opening yourself up to the world. Chose two of
these backbends.
Step 5: BackbendsBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH
PICK
CAMEL POSE
COBRA POSE
BOW POSE
UPWARD-FACING BOW POSE
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Ardha Matsyendrasana (Half Lord of the Fishes Pose)Sit with both
legs straight in front of you, then cross your left foot over
your
right thigh and place it on the floor outside your right knee.
Fold your right
leg in, the foot outside your left hip. Twist your torso as you
place your left
hand on the floor behind you and your right elbow outside your
left thigh.
Repeat on the other side.
Jathara Parivartanasana (Revolved Abdomen Pose)Lie on your back,
bend your knees, and draw your legs in toward your
chest. Lower both legs to the left. Extend your arms out to the
sides, and
turn your gaze to the right. Relax your shoulder blades; breathe
into your
right side. Switch sides.
Not only will these poses stretch your coreboth front and
backbut they will also aiddigestion and leave you feeling ready to
take on the world. Choose just one.
Step 6: TwistsBUILD YOUR OW N SEQUENCE: MIX-AND-MATCH
PICK
REVOLVED ABDOMEN POSE
HALF LORD OF THE FISHES POSE
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Balasana (Childs Pose)Come to all fours, opening your knees the
width of your mat. Bring your big
toes together and exhale, reaching your hips toward your heels
as you fold
forward and extend your arms on the floor in front of you, palms
down and
the center of your brow on the earth. Take a few breaths to
center yourself.
Gomukhasana (Cow Face Pose)Sitting with both legs extended in
front of you, bend your left leg back
until you are sitting on your left foot. Bend your right leg,
stacking your
right knee on top of your left. Bring both sitting bones to the
floor, raise
your right arm, and bring your right hand to your upper back.
Bend your
left arm underneath your shoulder to your back, and clasp your
hands.
Bow forward if that is available in your body. Repeat on the
other side.
Janu Sirsasana (Head-of-the-Knee Pose)Sitting with your legs
extended in front of you, bend your left knee, plac-
ing your left foot against your inner right thigh. Fold forward
over your right
leg, grasping the inside right foot with both hands or a strap.
If possible, rest
your forehead on your shin. Breathe deeply. Change sides.
Paschimottanasana (Seated Forward Bend)Sit with your legs
straight in front of you. Turn the top thighs in slightly and
press them down into the floor. Inhale and lean forward from the
hip joints.
Take the sides of your feet with your hands. With each
inhalation, lift and
lengthen the front torso just slightly; with each exhalation,
release a little
more into the forward bend.
Now that your mind is more settled and your body stretched and
relaxed, these quieter seated foldswill help you lengthen your
spine, stretch your legs, and calm your mind. Try two of these.
Step 7: Seated Forward BendsBUILD YOUR OWN SEQUENCE:
MIX-AND-MATCH
PICK
COW FACE POSE
CHILDS POSE
SEATED FORWARD BEND
HEAD-OF-THE-KNEE POSE
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Savasana (Corpse Pose)Lie on your back with your knees bent.
Keeping your head centered, extend
your arms to the sides, tuck in your shoulder blades, and bring
a little lift to
your chest without arching your back. Allow the inner legs to
roll outward
and relax completely. Close your eyes and relax your facial
muscles, then
the rest of your body, from your head to your feet. Stay here
for at least
minutes, or as long as you can.
Viparita Kavani (Legs-up-the-Wall Pose)Facing a wall, lower your
shoulders and head to the floor, with your hips
elevated slightly on a bolster or blanket. Stretch your legs up
the wall, with
the feet together or hip-distance apart. Find a comfortable
position for your
arms at your side, with palms turned up; relax your arms and
shoulders.
Hold the pose for at least minutes.
Dont forget to close out your practice: Ending on a calm,
restorative note is absolutely crucial.
This is when you truly recharge your mind, body, and spirit. Do
either of the poses below.
Step 8: Closing PosesBUILD YOUR OWN SEQUENCE: MIX-AND-MATCH
PICK
CORPSE POSE
LEGS-UP-THE-WALL POSE
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Wake UpAnd Wind DownWith EaseBOOKEND YOUR BUSY DAYS WITH
YOGA:
THE EIGHT PRACTICES FOR A.M. AND P.M.
IN THIS SECTION WILL CHARGE UP YOUR
BATTERIES IN THE MORNINGTHEN HELP
YOU DECOMPRESS AT NIGHT.
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Level: Beginner
Good for: Shaking off sluggishness
Props needed:One blanket
Intention:Tenderness. Are yourthoughts kind and gentle?
Reflection: Practice ahimsa(non-harming) on yourself, and it
will naturally
extend to others. Love everyone, includ-
ing yourself, said Baba Hari Dass, Indian
yoga master.
Additional benefits: Warms upthe spine and hips
. Goddess Pose With Uddiyana Banda (Upward Abdominal Lock)
Keep your wide stance and turn your feet out. Bend your knees
over your
toes. Straighten your legs and reach your arms overhead. Inhale
deeply;
as you exhale, bring your hands to your thighs, bend your knees,
and stick
out your tongue. Curl your tailbone under. At the bottom of the
exhalation,
draw your chin toward your chest and your navel toward your
spine. Hold
the breath out as your sway your hips side to side. After a few
seconds,
inhale, bring your arms overhead, and straighten your legs. Take
a clearing
breath in between holds. Do five rounds.
. Hammock Pose(Prasarita Padottanasana, variation)Stand
sideways
on your mat with your legs wide apart, toes turned in and lifted
to engage
the inner arches. Walk your hands forward and draw the tailbone
back. Let
your upper back be like a hammock and your heart relax downward.
Wake
the legs by isometrically squeezing your heels together on the
inhalation
and pressing them apart on the exhalation. Then relax and use
your aware-
ness and breath to connect with prana flowing up and down your
legs.
Stay for five breaths.
. Cowboy Negotiation Pose (Malasana, variation) Take a wide
squat
with your feet turned out. If your heels lift, place a blanket
or a rolled mat
underneath them. Bring your weight into your left leg as you
press your
right knee away from your midline to create space in your hips.
Stay for
five breaths, then do the other side.
. Baddha Konasana(Bound Angle Pose) Sit with the soles of
your
feet together about inches from your groin. Let your knees drop
out to
the sides. (If your knees are higher than the tips of your hip
bones, sit on
a folded blanket.) Walk your hands forward, letting your back
softly round.
Drop your head for a neck stretch. If thats uncomfortable,
support your
head with your hands. Breathe into the back body. Stay for five
minutes.
Wake Up GentlyIf youre still groggy after you hit the alarm
button, slowly
awaken your spine and hips and breathe life into stiff
joints
with this easy, fun sequence.
AS YOU PRACTICE Use your face to measure tension in your body.
Kira Sloane,
who designed the sequence, calls the face the dashboard of the
pranic sys-
tem. When your face is tight, your body is, too, which limits
the flow of prana,
or life force. Start the sequence with your face soft and check
in often to find
out if tension is accumulating there.
Sequence and modeling by Kira Sloane
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. Slumpy Swami Twist Find a comfortable cross-legged
position
like Sukhasana (Easy Pose). With your right hand on the floor
behind you,
place your left hand on your right knee. Inhale and exhale,
curling your
tailbone under and rounding your back. Exhale, draw your lower
belly
back, and twist your rib cage to the right. If you feel open,
reach your left
arm across your right knee and dip in deeper. After five
breaths, relax,
inhale, and slowly unwind. Switch legs and repeat on the other
side. To
finish, stay seated cross-legged, allowing for a few deep
inhalations, fol-
lowed by audible exhalations. Feel your neck lengthen, your jaw
relax
and your mouth soften.
. Rocket Cat (Bitilasana, variation) Curl your toes under and
press
your hips back as if to move into Balasana (Childs Pose), but
pause halfway.
Exhale through your mouth and stick out your tongue. Alternate
leaning
right and left for breaths to stretch.
. Bhujangasana (Cobra Pose) From Rounded Plank, bend your
elbows
and lower your hips to the floor. Roll your shoulders back and
down, and
lift your heart. Slowly turn your head from side to side to
stretch your neck.
Stay for breaths, then lower down and rest.
. Rounded Plank Pose Transition into Adho Mukha Svanasana
(Down-
ward-Facing Dog Pose). Draw your tailbone under and round your
back
as you bring your shoulders over your wrists. Breathe into your
full, open
back. Feel the work in the belly; relax your neck and head. Stay
for at least
five breaths here.
. Anjaneyasana (Low Lunge), with external rotation From
Warrior
II, windmill your hands to the floor and come into Low Lunge.
Stay for a few
rounds of breath, draw your hips back on the inhalation, and
sink forward
on the exhalation. Turn your front foot out to externally rotate
the hip. Relax
your jaw and walk your hands back. If your hands are far from
the floor, use
blocks for support. Do both sides.
. Virabhadrasana II(Warrior Pose II) With your legs straight and
your
arms overhead, inhale; on your exhalation, open up into Warrior
II. Repeat
this movement five times, until you eventually land in the right
shape. Try
softening your elbows and turning your palms up, connecting with
the
flow of prana from your heart out through your hands. Stay for
breaths,
then repeat on the other s ide.
WAKE UPAND WIND DOWN WITH EASE
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Level: Beginner
Good for:Counteracting a rough nightof sleep
Props needed:A block
Intention:No ego
Reflection:What does it feel like to
create, be, and dissolve each pose without
an agenda? In order to see, you have to
stop being in the middle of the picture,
said Sri Aurobindo, Indian philosopher,
yogi, and poet.
Additional benefits: Opens upyour heart center; frees your hip
flexors;
lengthens your hamstrings
. Cat-Cow Pose Bring your right knee back
in line with the left, coming to all fours. Inhale
and lift your sternum, sitting bones, and chin.
Exhale and tuck your chin, round your spine,
and tuck your sitting bones. Breathe, and
explore your fullest range of motion.
. Tabletop, variation Extend your right arm
forward and your left leg back. Keep your hips
square to the mat by dialing your outer left
hip down and your inner left thigh up. Engage
your core, and elongate from fingertips to the
sole of your foot. Hug your muscles toward
the midline.
. Ardha Hanumanasana (Half Monkey