A Complete Guide to Yoga at Home (Yoga Journal) (z-lib.org).pdf

LIFT YOUR
MOOD
YOGA FOR FINDING
JOY & BALANCE
POSES TO SOOTHE
AN ACHING BACK
All-day
energy
POSES THAT REFRESH
15
Find your yoga style
Create your own sequences
Build a solid foundation
GET-STARTED
FUNDAMENTALS
PLUS!
SPECIAL ISSUE
Feel
your
best!
STRONG
CORE
38 sequences
to calm,
strengthen
and heal
ESSENTIAL
POSES FOR A
A COMPLETE GUIDE TO
YOGA AT HOME

Y O G A AT H O M E S P E C I A L
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PHOTO:
JOE
HANCOCK;
MODEL:
NANCY-KATE
RAU;
HAIR/MAKEUP:
ASHLEY
SMITH;
PROP
STYLIST:
ALLIE
LIEBGOTT;
TOP:
MPG;
METALLIC
TOP
AND
BOTTOMS:
BEYOND
YOGA
Cover Credits: Photo: Joe Hancock; model: Nancy-Kate Rau;
hair/makeup: Ashley Smith; prop stylist: Allie Liebgott; top:
Beyond Yoga; bottoms: Onzie

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PHOTOS:
MICHAEL
WINOKUR;
MODEL:
KATRINA
LASHEA;
STYLIST:
LYN
HEINEKEN;
HAIR/MAKEUP:
VERONICA
SJOEN
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 not intended to substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal disclaim any liability
for loss or injury in connection with the exercises shown or the instruction and advice expressed herein.
In This Issue
4 Editor’s Letter
7 SECTION 1: Ready, Set, Go!
8 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
19 SECTION 2: Build a Strong
Foundation
A fun way to find your ideal
yoga style, plus four foundational
practices
20 What Sequence Is Right for You
Today? A decision tree
22 Salute the Sun BY RICHARD ROSEN
24 CenterYourself BY LARISSA HALL CARLSON
26 Embrace the Unfamiliar
BY CLAIRE MISSINGHAM
28 Warm Yourself Up
BY LARISSA HALL CARLSON
31 SECTION 3: Create Your
Own Practice
32 The ABCs of Sequencing
Learn the basics so you can
create a personal practice.
BY JASON CRANDELL
34 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
45 SECTION 4: Wake Up—And
Wind Down With Ease
Morning and evening sequences
46 Wake Up Gently BY KIRA SLOANE
48 Get an Energy Boost BY GINA CAPUTO
50 Find Your Focus BY TIFFANY CRUIKSHANK
52 Stretch Away Stiffness
BY PAIGE ELENSON
54 Quiet Your Busy Mind
BY BARBARA BENAGH
56 Restore Yourself BY CORA WEN
58 Shed the Day’s Stress
BY DEBORAH BURKMAN
60 Feel Calm and Centered
BY ALANNA KAIVALYA
63 SECTION 5: Feel Happy
and Confident
Sequences to boost your mood
and self-assurance
64 Give Yourself a Break BY LILIAS FOLAN
66 Take Care of You, Too
BY CHELSEA JACKSON ROBERTS
68 Find Your Bliss BY TIAS LITTLE
70 Let Go of Stress BY BIBI MCGILL
72 Have a Little Fun BY SIANNA SHERMAN
74 Find Calm Amid Challenge
BY RICHARD ROSEN
76 Feel Unstoppable BY YOGI BHAJAN
78 Set a Goal—and Meet It
BY ALEXANDRIA CROW
80 Cultivate Poise and Grace
BY AME WREN
82 Grow Your Power BY PATRICIA WALDEN
84 Stand Your Ground BY NIKKI COSTELLO
86 Prep for Success BY BARON BAPTISTE
89 SECTION 6: Live Healthy
Sequences to make you feel
better—and stronger
90 Breathe Easy BY MARLA APT
92 Turn Back the Clock
BY SRI DHARMA MITTRA
94 Cleanse Your System
BY CLAIRE MISSINGHAM
96 Open Up Tight Hips BY BARON BAPTISTE
98 Support Your Spine
BY DEBORAH BURKMAN
100 Take Care of Your Back
BY ANDREA FERRETTI
102 Power Up Your Core
BY JOHN SCHUMACHER
104 Tone Your Abs BY ANA FORREST
106 Open Yourself Up BY ANNIE CARPENTER
108 Flip for ‘Wild Thing’ Pose
BY AMY IPPOLITI
110 Wring Out Your Angst
BY KATHRYN BUDIG
112 Power Up Your Legs
BY ELISE LORIMER
114 Strong-Arm Yourself BY DAREN FRIESEN
116 Get Into Balance BY ALEXANDRIA CROW
118 Index to Sequences
120 Closing Thoughts

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EDITOR’S LETTER
EDITOR IN CHIEF | Carin Gorrell
GENERAL MANAGER | Kim Paulsen
DIRECTOR OF BRAND STRATEGY | Kristen Schultz Dollard
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THERE’S A WONDERFUL old joke that goes
something like this: “What’s 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, practice—at home.
But the idea of establishing a home practice
can sound intimidating. I’m sure you’ve 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 sequence
a class! Let’s 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
guidance—including practice sequences—to get you started, which
you’re holding in your hands right now.
In this special issue, we’ll tell you about the many benefits of home
practice (page 8), as well as the simple props you’ll need (page 16). Next,
check out our decision tree (page 2o) to help you figure out what kind of
practice—Morning or evening? Vigorous or relaxing?—you want. Then,
to get you warmed up, we offer four foundational practices (pages 22–29)
that include basic poses you should be very familiar with from classes.
After that, you’ll 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 it’s opening tight hips, easing back pain, or
strengthening your core (page 89).
We can’t 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, you’ll find that not only do you feel calmer and better,
but you also have greater confidence and emotional well-being. Here’s
to a rewarding new habit!
Om Alone
CARIN GORRELL, Editor in Chief
PHOTO:
JEFF
NELSON;
HAIR/MAKEUP:
BETH
WALKER

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Ready,
Set,Go!
IF YOU’RE A REGULAR AT THE YOGA STUDIO
BUT AREN’T QUITE SURE HOW TO BUILD A HOME
PRACTICE, WE CAN HELP. IN THIS SECTION, WE’LL
INTRODUCE YOU TO THE MANY SURPRISING
BENEFITS OF ROLLING OUT YOUR MAT AT HOME
AND OFFER SOME TIPS FOR GETTING STARTED.
PHOTO:
JOE
HANCOCK;
MODEL:
NANCY-KATE
RAU;
HAIR/MAKEUP:
ASHLEY
SMITH;
PROP
STYLIST:
ALLIE
LIEBGOTT;
TOP:
MPG;
METALLIC
TOP
AND
BOTTOMS:
BEYOND
YOGA

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PHOTOS:
JOE
HANCOCK;
MODEL:
NANCY-KATE
RAU;
HAIR/MAKEUP:
ASHLEY
SMITH;
PROP
STYLIST:
ALLIE
LIEBGOTT;
TOP
AND
BOTTOMS:
UNDER
ARMOUR
Home Practice?
If you’re like most people, doing yoga means going
to class. Having a home practice? Well, that feels
intimidating. Unattainable. Even lonely. But here’s
the simple truth: It’s not hard to launch a home
practice, and the benefits are huge. It’s where you
will 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 didn’t
have anything to do with awakening
kundalini or 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, you’ll 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 was
attending 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 I’d get lost.
Since that day of reckoning, I’ve
talked to enough friends and students
about home practices to know I’m
not alone. Many of us—even after
we realize its benefits—resist. We tell
ourselves that we don’t have enough
space or time, or that we simply
don’t know what to do. Or we hold
a romanticized vision of the perfect
home practice and feel guilty when
our reality doesn’t match the fantasy.
I’m living proof that such
resistance, however natural, is not
impossible to overcome. Over time,
I’ve 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 yoga
is 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 be
realistic. You don’t 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 don’t even—though there are
folks who surely disagree with me—
have to practice in utter silence,
filled with restraint and completely
undistracted. For most of us, that’s
not possible. But if your time on
the mat is nourishing, your home
practice 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, here’s a
step-by-step guide to get you started
on your own home practice:
1. Make a date (even a short
one) with your mat.
Most yoga classes are 6o to 9o
minutes long, so you might assume
you need to practice that long at
home, too. But it’s fine to practice
for smaller chunks of time. Start
with 3o minutes three to four times
a week. If that’s 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 can’t indulge in a full practice, I aim
for 2o minutes twice a day—maybe
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 quiet
and calm before I head to bed. (See
Section 4, pages 45–61, 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 your
day 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, it’s like taking a shower,” says
Whitwell. “You wouldn’t dream of
not taking a shower, and you don’t
congratulate yourself for doing it
every day. So doing a daily practice
doesn’t have to be a heroic activity
you impose on yourself. It’s just
a simple, natural pleasure.” If
necessary, write your practice
into your calendar—in 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 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.”

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10 Benefits of a Home Practice
1. You can tailor your practice to fit your mood. If you’re tired, do a restorative practice.
If you’re feeling strong, choose a strenuous one.
2. You can practice daily. Even if you’re juggling a hectic schedule and think you don’t have
time 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 10 minutes. Or 15. Or 30. Your body and mind
will thank you.
3. You can set your own personal goals. Maybe it’s a 21-day challenge. Maybe it’s working
your way up to a difficult pose. But practicing toward your goal, not a teacher’s, is a great motivator.
And once you reach it, you may just realize that you are capable of more than you’d thought.
4. It can provide instant stress relief. If you’re 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.
5. You can be yourself. When you’re at home, you don’t 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.
6. There are no distractions. That means you can focus on how your body is feeling and
your mind is reacting. Without your teacher’s voice guiding your every move, you can more easily
go inside and witness what is happening in your body, emotions, and mind. You’ll feel what your
body craves or rebels against, hear your mind’s chatter, and become aware of your current mood.
7. You’ll develop more inner awareness. As you do, you’ll 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 you’re doing someone else’s yoga, you’re not doing your own yoga.
It’s a huge evolutionary step to learn how to practice for yourself.”
8. You can focus on perfecting specific poses. Home practices allow you to work on poses
that challenge you for as long as you like—in privacy. Just learned a new pose? Home practice is
where you can refine it or make adjustments to help you get where you want.
9. It’s portable. You can take your practice on the road. Rodney Yee, who teaches yoga around
the world, has a faithful routine for when he’s on the go. “I’ll start my practice with a template
of familiar and satisfying hip openers,” he says. “Then, as my body wakes up, I’ll listen to what is
happening inside and decide where to go next. Some days it’s twists and backbends or pranayama
and restoratives; other days I’ll go straight to inversions.”
10. It’s 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?
READY, SET, GO!

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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, that’s OK, too.
Instead of falling off the wagon, use
your practice to sustain you when
times are tough. You’ll feel good and
be more likely to come back to longer
practice times when you’re able.
2. 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 doesn’t matter,” says
Jagatjoti S. Khalsa, a Portland,
Oregon–based innovation director
and author of Altar Your Space.
3. 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, “you’ll 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, Look—Shiny!” Distractions Whatever you do, do not put your smartphone at the
front of your mat so you can see it light up with incoming messages. You’ll 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, you’ll do it again. And before you know
it, you’ll be at your desk, back at work, vowing to pick up where you left off on the mat tomorrow.
The Loosey-Goosey Approach If you’re relying on the spirit moving you to unroll your
mat, you might wait a long time—especially if you’re busy. It’s great to follow your intuition once
you’ve started practicing, but if it’s not based on some kind of structure, it’s not likely to turn into a
longstanding daily practice. Schedule it in. Don’t wait until you feel desperate to move and de-stress.
Procrastination Here’s how this works: You know you should practice at your designated time,
but you’re on a roll with the project you’ve 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 what’s 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 else’s
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.
READY, SET, GO!

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continued on page 16
It’s also helpful to decide which
pose—or sequence—you’d like to
work on before heading to your mat.
For guidance, choose from among
this issue’s 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 strength
or curing an aching back.
4. Keep it simple.
When you’re 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 categories—standing poses,
forward bends, twists, backbends,
shoulder openers, inversions—and
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 22–23
for a simple Sun Salutation sequence).
They warm you up and work your

Bringing Your
Classwork Home
One 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 best
yoga 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 you
feel after class: Energized? Relaxed? Less
anxious? Revisit poses you’d 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 don’t ever intend to teach a class
yourself, training is a great way to advance
your personal practice.

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PHOTOS:
JEFF
NELSON;
MODEL:
EMILY
LYTLE;
STYLIST:
EMILY
CHOI;
HAIR/MAKEUP:
ANNA
MITTON
AND
KRISTEN
McGUCKIN;
TOP:
LORNA
JANE;
BOTTOMS:
GRACED
BY
GRIT
whole body, so they don’t require
speciﬁc preparation or cooling down.
5. Try to have a default
sequence.
Once you’ve 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 you’re too busy or too
uninspired to come up with an
original sequence. (You can ﬁnd four
“foundational” practices in Section 2,
on pages 22–29.)
6. Pace yourself.
Whether you practice for 15 minutes
or two hours, it’s important to have
a beginning and an end to each
session. Begin by getting quiet.
Devote a few minutes—either while
seated or while standing in Tadasana
(Mountain Pose)—to bring your
The Essential Props You’ll Need
A yoga prop isn’t like training wheels on a bicycle—something 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 alignment—and,
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 Child’s Pose, as well as floor poses like Legs-up-the-Wall that
call for longer hold times.
And a few optional ones...
A chair for support in backbends, a small sandbag to help ground you during certain floor
postures, and an eye pillow to help calm you during restorative poses or Savasana. Finally, don’t
forget … a glass of water.
READY, SET, GO!

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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 poses—perhaps 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 minutes
and come out of it slowly, allowing
yourself to ease back into the rest of
your day.
7. Don’t be afraid to
bend 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, like—I
confess—watching sports. When
I allowed myself to incorporate my
practice into the rest of my life,
I realized that I had time to practice.
If you enjoy watching CSI or 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, more
meditative practice will, but it will
get you on your mat. You needn’t 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.
8. 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, you’ll realize that it’s a good
thing to do every day, because you’ll
have a happier life.”
9. Just do it.
When I encourage people to practice
at home, they look at me as if I’ve
just handed them a 5o-pound bag
of cement and told them to lug it up
a steep hill. What’s worse, they look
guilty because they haven’t started
hauling yet. Here’s the secret: There
isn’t any cement, and the hill isn’t
so steep. What’s more, the hill has
many 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. Don’t let the idea of
a “perfect practice” prevent you from
falling in love with the practice that
you have—or the practice that is
just a few steps away.
Additional reporting: Sherise Dorf

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Build a Strong
Foundation
LIKE YOUR HOME ITSELF, HOME PRACTICES ARE
STRONGEST IF THEY’RE 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:
JOE
HANCOCK;
MODEL:
NANCY-KATE
RAU;
HAIR/MAKEUP:
ASHLEY
SMITH;
PROP
STYLIST:
ALLIE
LIEBGOTT;
TOP:
MPG;
METALLIC
TOP
AND
BOTTOMS:
BEYOND
YO

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Get an
Energy Boost
p.48
Find Your Focus
p.50
WANT TO FOCUS
ON YOUR MIND?
NEED TO CLEAR
YOUR HEAD?
FEELING LOW
ENERGY?
IS STRESS YOUR
MAIN CONCERN?
WANT TO GET
IN TOUCH WITH
YOUR INNER
CHILD?
JUST GIVE
YOURSELF
A BIG HUG.
GET A SHOT OF
CONFIDENCE.
Cultivate
Poise and Grace
p.80
Let Go of Stress
p.70
Wring Out Your
Stress
p.110
Set a Goal—and Meet It
p.78
Grow Your Power
p.82
Prep for Success
p.86
Give Yourself a Break
p.64
Take Care of You, Too
p.66
Have a Little Fun
p.72
Find Your Bliss
p.68
Breathe Easy
p.90
Turn Back the Clock
p.92
USE THESE TO
PREP FOR A BIG
DAY AHEAD.
Wake Up Gently
p.46
Stretch
Away Stiffness
p.52
What Sequence Is Right for You Today?
START BY
CHOOSING
TIME OF
DAY
ILLUSTRATIONS:
VECTORSTOCK
MIDDAY
NEED HELP
GETTING GOING?
BLEARY-EYED
OR ACHY?
HERE’S SOME
INSPIRATION
TO THROW
OFF YOUR COZY
COVERS.
Salute the Sun
p.22
Warm Yourself Up
p.28
MORNING

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Quiet Your Busy Mind
p.54
Restore Yourself
p.56
DO YOU HAVE
MUSCULAR OR
JOINT ISSUES?
IS IT YOUR
BACK?
LET’S 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 Hips
p.96
Support Your Spine
p.98
Take Care of Your Back
p.100
Embrace the Unfamiliar
p.26
Find Calm Amid Challenge
p.74
Cleanse Your System
p.94
Tone Your Abs
p.104
Power Up Your Core
p.102
Power Up Your Legs
p.112
Get Into Balance
p.116
Stand Your Ground
p.84
Strong-Arm
Yourself
p.114
Feel Unstoppable
p.76
Open Yourself Up
p.106
Flip for ‘Wild Thing’ Pose
p.108
WANT TO
UNWIND BUT
STILL HAVE A
FEW THINGS
TO DO BEFORE
BED?
THESE WILL
TAKE YOU
STRAIGHT FROM
THE MAT TO
DREAMLAND.
Center Yourself
p.24
Shed the
Day’s Stress
p.58
Feel Calm and Centered
p.60
With 38 practices in this issue, it’s hard to know where to begin.
Let this decision tree help guide you to the perfect one.
EVENING

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PHOTOS:
DAVID
MARTINEZ;
MODEL:
CLAIRE
MISSINGHAM;
STYLIST:
LYN
HEINEKEN;
HAIR/MAKEUP:
BETTEN
CHASTON
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 all
the major joints and muscle groups
Salute the Sun
This 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), you’ll warm up fairly quickly. Start with five or
six repetitions and gradually build to 12. Or try moving slowly and deliberately,
and you’ll 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
1. 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.
2. 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.
3. 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 don’t 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 hammer
that’s also a saw and a screwdriver,” Rosen says.

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BUILD A STRONG FOUNDATION
4. 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.
5. 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.
6. 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.
7. 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 then—against this resistance—spread
your shoulder blades apart. Firm your tailbone
against your pelvis and press your thighs up.
8. 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, away
from 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 can’t
maintain your alignment, place your knees on
the floor until you have built more strength.
9. 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 thighs
upward. Draw your shoulders away from your
ears. Look straight ahead or slightly upward.
10. 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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PHOTOS:
MICHAEL
WINOKUR;
MODEL:
LARISSA
HALL
CARLSON;
STYLIST:
LYN
HEINEKEN;
HAIR/MAKEUP:
VERONICA
SJOEN;
GREEN
BLOCK:
PRANA;
CORK
BLOCK:
GAIAM;
BLANKETS,
BOLSTER:
BAREFOOT
YOGA
CO.
Level: Beginner
Good for: Calming frazzled nerves
Props needed: Two blocks, a blanket,
and a bolster
Intention: Comfort
Reﬂection: Put a priority on your
comfort. Reflect on what it feels like to
be at ease in mind and body.
Additional beneﬁts: Lengthens
the front and back of the body in
equal measure
Center Yourself
This 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
1. Matsyasana (Fish Pose), supported vari-
ation Rest your head on a block in its highest
position and your mid-upper back on a block
at 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.
4. 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.
2. Supta Virasana (Reclining Hero Pose),
supported Place a bolster lengthwise at one
end of your mat and a folded blanket on its far
end. 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.
5. 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.
3. 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.
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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7. 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.
10. Makarasana (Dolphin Pose) Come to
all fours and then onto your forearms. Inter-
lace your fingers, curl your toes under, lift your
knees and hips, and straighten your legs. Hang
your head, and lift your tailbone to lengthen
the spine. Pause at the end of each exhalation.
13. 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.
8. 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 6 to 8 on the other side.
11. Gomukhasana (Cow Face Pose), varia-
tion Sit down, and stack your right knee on
top of your left, keeping your sitting bones
rooted between your feet. Gently twist to the
right. Relax your jaw and shoulders. Change
the cross of your legs; repeat on the other side.
14. 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.
9. Balasana (Child’s Pose), variation
Lower your hips onto your heels, and press
back to Child’s 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.
12. Purvottanasana (Upward Plank Pose)
Unwind your legs, and extend them in front of
you. Place your hands on the floor behind your
hips with fingers pointing toward your seat. Lift
your hips, and press the balls of your feet into
the floor. Drop your head.
15. 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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PHOTOS:
MICHAEL
WINOKUR;
MODEL:
JASON
BOWMAN;
STYLIST:
LYN
HEINEKEN;
GROOMING:
VERONICA
SJOEN;
BLANKET:
BAREFOOT
YOGA
CO.
Level: Beginner
Good for: Releasing tension in your
hips and shoulders
Props needed: None
Intention: Knowledge
Reﬂection: Bow to your innate intel-
ligence. “No one is wise by birth, for
wisdom results from one’s own efforts.”
—Tirumalai Krishnamacharya, the father
of modern yoga
Additional beneﬁts: Strengthens
the transverse and oblique abdominals;
lengthens and strengthens the hip flexors
Embrace the Unfamiliar
Break free from a rut with a practice that offers subtle
variations to common poses.
AS YOU PRACTICE When you consciously change a habitual action, it’s 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
1. Siddhasana (Adept’s 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.
4. 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.
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.
5. 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.
3. 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 45 degrees. Reach your arms
overhead while you lift your chest.
6. 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 3 to 6 on other side.

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10. 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.
7. 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 1. Hinge at your hips to fold
forward, and bring your clasped hands over
toward the floor.
13. 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
11 to 13 on the other side.
11. 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.
8. 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.
14. 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.
12. 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.
9. 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.
15. 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 10 breaths. Rest in Savasana.

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PHOTOS:
MICHAEL
WINOKUR;
MODEL:
KATRINA
LASHEA;
STYLIST:
LYN
HEINEKEN;
HAIR/MAKEUP:
VERONICA
SJOEN
Level: Beginner
Good for: Giving yourself a big hug
Props needed: One block
Intention: Anjali Mudra. Bring the
palms 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, yoga
will work on you.” —Baba Hari Dass, Indian
yoga master and monk
Additional beneﬁts: Strengthens
the quadriceps, core, and back
Warm Yourself Up
This 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
1. Vrksasana (Tree Pose) Shift your weight
to your left foot. Bring the sole of your right
foot to your left inner thigh. Press your palms
together overhead. Take 10 to 15 breaths, paus-
ing at the end of each exhalation. Exit and
repeat on the second side.
4. 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
2 to 4 on the other side.
Stand with your feet hip-width apart. Fold
forward from your hips. Lower your hands
to the floor, bending your knees if you need to.
Lengthen up through your tailbone and down
through your crown.
5. 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.
3. 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.
6. 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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10. 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.
7. 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.
13. 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.
11. Bharadvajasana (Bharadvaja’s 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.
8. 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.
14. 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.
12. 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.
9. 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 5 to 9 on the
other side.
15. Balasana (Child’s 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 10 to 15 breaths. Close by
resting in Savasana.

Create
Your Own
Practice
WANT TO PERSONALIZE YOUR HOME
PRACTICE TO FIT YOUR NEEDS, MOODS, AND
ABILITIES? IN THIS SECTION, WE’LL TEACH
YOU THE BASICS OF SEQUENCING, FOLLOWED
BY A MIX-AND-MATCH MENU OF ESSENTIAL
POSES TO CHOOSE FROM.
PHOTO:
JOE
HANCOCK;
MODEL:
NANCY-KATE
RAU;
HAIR/MAKEUP:
ASHLEY
SMITH;
PROP
STYLIST:
ALLIE
LIEBGOTT;
TOP:
MPG;
METALLIC
TOP
AND
BOTTOMS:
BEYOND
YOGA

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Warm-Ups
The 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 Poses
Standing 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 of
Sequencing
Learn 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 PRACTITIONERS can 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 study—and 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. In
this 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. And
once 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 it’s focusing on a particular
area of your body or working up to a challenging pose.
THE MAJOR POSE GROUPS
PHOTOS:
JEFF
NELSON;
MODELS:
EMILY
LYTLE
AND
DAN
CARBONELL;
STYLIST:
EMILY
CHOI;
HAIR/MAKEUP:
ANNA
MITTON
AND
KRISTEN
McGUCKIN

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Arm Balances
These 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.
Inversions
Getting 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 Poses
Closing postures complete a sequence by quieting the mind and
relaxing the body. The closing postures like Savasana help you
surrender and absorb the practice. You’ll want to spend at least 6 to
10 minutes total in Savasana or another closer. And don’t skimp
on your closing pose—it’s a must.
Backbends
Along 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 Bends
Forward 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, it’s 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.
Twists
Twists relieve tension in—and gently stretch—the 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, it’s important to begin with a few gentle warm-up poses
that move the major muscles, lubricate the joints, expand the breath, and begin to train your
mind to coordinate breath with movement. Try to do all of these, in this order:
Step 1: Warm-Ups
1. Tadasana, with Sun Breath
Stand in Tadasana (Mountain Pose) and scoop
your arms out wide, gathering up energy on
an inhale until you’re 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.
2. Forward Bend
On 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.
4. Child’s Pose
Take 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 5 to 10 deep breaths expand through-
out your back.
3. Cat/Cow Stretches
Come 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 heart
forward and up. Repeat 5 to 10 times.
5. Neck and Side Stretches
Sit 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 right
ear 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 45 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, returning
to 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 10 to 15 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 30 degrees and your right foot out to 90 degrees. On an exhale,
bring your right thigh to a 90-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 90 degrees and your left foot slightly in. Bend your right knee 90 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 90 degrees. Exhale and flex your torso
to 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 your
body in all directions, building strength and stamina, increasing your flexibility, and preparing
you for more challenging poses. Do three to four—yogi’s choice.
Step 2: Standing Poses
EXTENDED SIDE
ANGLE POSE
EXTENDED
TRIANGLE POSE

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CHAIR POSE
TREE POSE
WARRIOR POSE I
WARRIOR POSE II
PICK
3 OR 4

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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 10 or more breaths before lowering yourself into Child’s Pose.
Plank Pose
Start 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 2
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 Balances
DOWNWARD-FACING
DOG 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 2
PICK
2
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: Inversions
BRIDGE POSE
SUPPORTED
SHOULDERSTAND
RABBIT POSE
SUPPORTED
HEADSTAND

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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: Backbends
PICK 2
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 core—both front and back—but they will also aid
digestion and leave you feeling ready to take on the world. Choose just one.
Step 6: Twists
PICK 1
REVOLVED ABDOMEN POSE
HALF LORD OF THE FISHES POSE

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Balasana (Child’s 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 folds
will help you lengthen your spine, stretch your legs, and calm your mind. Try two of these.
Step 7: Seated Forward Bends
PICK 2
COW FACE POSE
CHILD’S 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
10 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 10 minutes.
Don’t 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 Poses
PICK 1
CORPSE POSE
LEGS-UP-THE-WALL POSE

Wake Up—
And Wind Down
With Ease
BOOKEND YOUR BUSY DAYS WITH YOGA:
THE EIGHT PRACTICES FOR A.M. AND P.M.
IN THIS SECTION WILL CHARGE UP YOUR
BATTERIES IN THE MORNING—THEN HELP
YOU DECOMPRESS AT NIGHT.
PHOTO:
JOE
HANCOCK;
MODEL:
NANCY-KATE
RAU;
HAIR/MAKEUP:
ASHLEY
SMITH;
PROP
STYLIST:
ALLIE
LIEBGOTT;
TOP:
MPG;
METALLIC
TOP
AND
BOTTOMS:
BEYOND
YOGA

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PHOTOS:
RORY
EARNSHAW;
MODEL:
KIRA
SLOANE;
STYLIST:
LYN
HEINEKEN;
HAIR/MAKEUP:
CHRIS
McDONALD;
BLANKET:
HUGGER
MUGGER
Level: Beginner
Good for: Shaking off sluggishness
Props needed: One blanket
Intention: Tenderness. Are your
thoughts 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 up
the spine and hips
4. 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.
3. 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.
2. 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.
1. Baddha Konasana (Bound Angle Pose) Sit with the soles of your
feet together about 20 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 that’s uncomfortable, support your
head with your hands. Breathe into the back body. Stay for five minutes.
Wake Up Gently
If you’re 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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10. 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.
9. Rocket Cat (Bitilasana, variation) Curl your toes under and press
your hips back as if to move into Balasana (Child’s Pose), but pause halfway.
Exhale through your mouth and stick out your tongue. Alternate leaning
right and left for 10 breaths to stretch.
8. 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 10 breaths, then lower down and rest.
7. 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.
6. 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.
5. 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 10 breaths,
then repeat on the other side.
WAKE UP—AND WIND DOWN WITH EASE

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PHOTOS:
RICHARD
CUMMINGS;
MODEL:
GINA
CAPUTO;
STYLIST:
EMILY
CHOI;
HAIR/MAKEUP:
JEN
MURPHY
Level: Beginner
Good for: Counteracting a rough night
of 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 up
your heart center; frees your hip flexors;
lengthens your hamstrings
5. 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.
6. 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.
4. Ardha Hanumanasana (Half Monkey
God Pose) Turn toward your front leg, and
straighten it. Lengthen your spine over your
leg, with your fingertips on the floor. Bend
your elbows (not your neck), and hinge from
the hips to fold deeper. Keep your hips square.
3. Ardha Ustrasana (Half Camel Pose)
Turn to your left, pivoting your back shin. Place
your left hand alongside your sacrum and your
right hand on your front knee. Engage your
core to lift your sternum, and elongate the
inseam of your right leg.
2. Anjaneyasana (Low Lunge) Step your
right foot forward, and place your back knee
down behind your hips. Place your hands onto
your front knee, and sink your hips, draw-
ing your belly away from your front thigh and
pressing your shoulders back. Gently rock for-
ward and back.
1. Tri Pada Adho Mukha Svanasana (Three-
Legged Downward-Facing Dog Pose) Begin
with hands shoulder-width apart and feet hip-
width apart. Actively reach your heels down as
you lift your sitting bones up and elongate the
spine. On a deep inhale, lift your right leg. Keep
your shoulders squared.
Get an Energy Boost
By combining stretches, core activation, and deep
breathing, this sequence will release tension so you
start your day feeling refreshed.
AS YOU PRACTICE Allow yourself to pause and explore these heart- and
hip-opening stretches as you build up to the peak pose, an exciting variation
of Ardha Chandrasana (Half Moon Pose). This will help connect you to your
core and root you down so you can expand outward with stability and
strength. Meanwhile, breathe deeply throughout the sequence to further
awaken your sense of vitality and inner purpose.
Sequence and modeling by Gina Caputo

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14. Marichyasana III Come to the floor and sit
down. Extend your right leg forward and bend
your left leg, placing the foot in front of your
hip. Anchor both sitting bones down; extend
up and twist to the left. Lengthen and breathe
into your right side. Repeat on the other side.
13. Virabhadrasana II (Warrior Pose II)
Release your foot and step back softly into War-
rior II. Feel how strong and grounded your legs
and feet are. Release both hands toward the
floor, plant the hands, and step back into Down-
ward-Facing Dog. Repeat poses 1 to 13 on the
other side.
12. Ardha Chandrasana (Half Moon Pose)
Shift your weight into your right foot, and walk
your fingers forward to the floor or a block. Lift
your left leg, extending out through your heel.
Roll your left shoulder and elbow back, and lift
your left hip over your right. Engage your core.
11. Utthita Trikonasana (Extended Triangle
Pose) Release your hands to the floor, pivot
your right foot, and place your right hand on
your shin. Sweep your left arm back and up.
Keep a strong center, and expand out through
all four limbs and the crown of your head.
7. Ardha Dhanurasana (Half Bow Pose)
Bend your left knee and reach your right
arm back to clasp the big-toe side of your left
foot. Reengage your core, and press your foot
into your hand. Lift up. Joyously breathe
and expand.
8. Three-Legged Downward-Facing Dog
Pose, variation From Downward-Facing Dog,
inhale and extend your right leg back and up.
Open your hips, keeping your arms straight and
your shoulders square. Bend your right knee,
reaching it up and away.
9. High Lunge Step your right foot for-
ward inside your right thumb. Extend forward
through your front shin and back through your
back heel. Square your hips, lifting your back
thigh as you do. Take a deep breath here.
10. Prasarita Padottanasana III (Wide-
Legged Standing Forward Bend III)
Pivot a quarter turn to the left. Straighten both
legs, and reach your hands behind you; clasp
hands or use a strap. Keep both arms straight,
without locking your elbows. Fold forward,
keeping legs and core engaged.
15. Supta Baddha Konasana (Reclining
Bound Angle Pose) Relax back onto the floor
with the soles of your feet together and your
knees bent out to the sides. Take several radiant
breaths. Feel your heart, seat of your brilliance,
and your core, seat of your fortitude.

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PHOTOS:
DAVID
MARTINEZ;
MODEL:
TIFFANY
CRUIKSHANK;
STYLIST:
LYN
HEINEKEN;
HAIR/MAKEUP:
JOSEFINE
WISSENBERG/AUBRI
BALK
INC.;
PROPS:
BAREFOOT
YOGA
CO.
Level: Intermediate
Good for: Boosting mental clarity and
physical strength
Props needed: Two blankets,
two blocks, and one bolster
Intention: Surrender
Reﬂection: Summon the courage
to let something go and rediscover the
energy you were using to hold on to it.
“The ultimate act of power is surrender,”
said Krishna Das, kirtan artist.
Additional beneﬁts: Opens hips;
strengthens inner thighs, glutes, and core
Sequence and modeling by Tiffany Cruikshank
Find Your Focus
Need to bring your A-game to the work day ahead?
Try this invigorating practice, in which you’ll alternate short
bursts of movement with stillness for yin/yang balance.
AS YOU PRACTICE Try to stay relaxed during both the intense and easier stages
of the intervals. Notice if you’re collecting tension in your body (like your neck
or shoulders), and consciously soften those areas. Surrender to the intervals
instead of feeling consumed by them. Relax into the restorative postures, and
trust your ability to ride the peaks and valleys of the practice.
1. Supine Core Lie back, arms at your sides,
and bend your knees, bringing them over your
hips. Exhale, extend your left leg, and reach
your arms overhead. Hover the left leg above
the floor for 15 seconds, drawing your lower
ribs down and keeping the lower back still.
Switch legs.
2. Alanasana (High Lunge) From Adho
Mukha Svanasana (Downward-Facing Dog
Pose), step your right foot forward. Bring your
torso upright as you lift your arms overhead.
Draw the front ribs back, lengthen your tail-
bone, and engage your lower belly. Hold one
minute; switch sides.
Facing Dog Pose), variation From Down-
ward Dog, lift your left leg, look between your
hands, and hug the upper arm bones toward
each other. Lower the left leg, then lift the right.
Switch sides several times, bending the knees
and hopping from side to side. Continue for
one to two minutes.
4. Virabhadrasana I (Warrior Pose I), varia-
tion) From Downward Dog, step your right
foot forward into Warrior I, clasping the hands
behind the back, and fold forward to the inside
of your right leg. Rest the belly on the thigh
or inside the thigh. Hold for one minute, then
switch sides.
5. Pigeon Pose Release your hands to the
floor. Lower your right knee to the floor, keep-
ing your heel close to your pelvis. Fold forward
and walk your hands forward. If you feel any
knee strain, place support under your right hip.
Hold for two minutes, then switch sides.
6. Turbo Dog Come to hands and knees,
and squeeze your elbows like you’re holding
a beach ball between them. Lift your hips into
Downward Dog but keep your elbows bent and
lifted off the floor. Drop your head between
your arms and hold for 30 to 60 seconds.

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Facing Dog Pose), variation Repeat the
same hopping or bouncing cycle described in
step 3, switching the legs. Hold for 30 to 60
seconds on each side.
13. Salamba Sarvangasana (Supported
Shoulderstand) Lie on your back and bring
your legs overhead until they touch the floor
behind you in Halasana (Plow Pose). Place your
hands on your midback, fingertips facing up,
and return your legs skyward. Breathe. Hold for
two to three minutes.
8. Skater Pose From standing, step your
legs about three to four feet apart and turn your
feet out 45 degrees. Bend your right knee and
lean to your right. Put the weight into your right
heel and sit low with the knee above the ankle;
take your arms to the right. Hold for 30 to
60 seconds.
14. Matsyasana (Fish Pose) From Supported
Shoulderstand, slowly lower your hips and legs
to the floor. Once supine, with forearms flat on
the floor, press into the elbows to lift the chest,
and lightly rest the top of your head on the
floor. Hold for 30 to 60 seconds.
9. Goddess Pose Bring your hips back to cen-
ter. With feet slightly turned out, bend both
knees and sit the hips down. Make sure that
your knees are directly over your ankles. Raise
your arms straight up and hold for 30 to 60 sec-
onds. Repeat poses 8 and 9.
Bound Angle Pose) Lie back on a bolster
(or pillows) so your middle and upper back are
supported. Rest your head on a folded blanket.
Press the soles of your feet together, and let
your knees rest on a block or pillows. Hold for
five minutes.
10. Prasarita Padottanasana (Wide-Legged
Standing Forward Bend) From Goddess
Pose, straighten your legs and turn your feet
forward so they’re parallel. Fold forward; place
your hands on the floor or on blocks. Hold for
one minute. Step back into Downward Dog.
11. Plank Pose, variation From Downward
Dog, come to your forearms, clasp your hands,
and tuck your toes. Engage your legs and lower
your torso to Plank. Press your forearms down
to create space between your shoulder blades.
Move the sternum forward. Hold for 30 to
60 seconds.
12. Urdhva Dhanurasana (Upward Bow
Pose) Lie on your back. Bend your knees
and place your feet flat on the floor, hip-width
apart. Place your hands next to your ears, and
inhale to press up. Hold for 5 to 10 breaths,
lower, and repeat. (For an easier position,
lift into Bridge Pose.)

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PHOTOS:
JEFF
NELSON;
MODEL:
WALTER
MUGWE;
STYLIST:
EMILY
CHOI;
HAIR/MAKEUP:
BETH
WALKER
Level: Intermediate
Good for: Energizing
Props needed: None
Intention: Fearlessness
Reﬂection: See change as the
opportunity for growth. “Yoga is the
practice of radical transformation,”
said Georg Feuerstein, German Indologist.
Additional beneﬁts: Lengthens
the front spine; strengthens the core
Stretch Away Stiffness
Do you sleep on your side, your spine rounded into
the fetal position? Then use this challenging set of poses
to stretch and open your chest, back, and hips.
AS YOU PRACTICE Move with your breath, inhaling when the spine extends and
exhaling when it flexes. Poses 1 to 10 lengthen the spine and flanks, preparing
for the High Crescent Twist and core-toning dancing lunges.
Sequence by Paige Elenson; model: Walter Mugwe
1. Bitilasana-Marjaryasana (Cat-Cow
Pose) Come onto your hands and knees,
stacking your shoulders over your wrists and
your hips over your knees. Begin to move your
spine in a rhythmic motion: With every inhala-
tion, arch your back and lift your sitting bones
and chest into Cow; with every exhalation,
round your back and tuck your chin and pel-
vis into Cat.
4. Flip Dog From Downward Dog, lift your
right leg and arm and pivot on your left foot.
Spin your torso and hips open to the ceiling,
and lower your right foot down to the side of
your left foot. Reach your right arm toward the
wall behind you. Keep your feet parallel, press-
ing firmly into the floor. Return to Downward
Dog and do Flip Dog on the other side.
2. Tabletop, variation From all fours, lift your
belly in toward your spine. Extend your right
leg and left arm. Bend your right leg and take
hold of your foot with your left hand. Kick your
foot into your hand as you twist and open your
chest into a backbend. Try gazing up. Repeat on
the other side, then come into Down Dog.
5. Vasisthasana (Side Plank Pose) Un-flip
your Dog and roll your heels to the right. Shift
your weight into your right hand and the outer
edge of your right foot. Stack your left foot
on top of your right. Press your feet and hand
down as you lift your hips and extend your left
arm up. (If this is too intense, lower your bot-
tom knee to the floor.) Return to Downward
Dog and repeat on the left.
Facing Dog Pose), knee-to-nose varia-
tion From Downward Dog, lift your right leg
up high behind you, then round your spine as
you draw your knee to your chest. Keep your
pelvis low and round your upper spine toward
the sky. Hug your right thigh to your chest and
your knee to your nose. Keep pressing the floor
with your hands. Return to Downward Dog and
then repeat with the left leg.
6. Plank Pose From Downward Dog, lower
your hips until your torso is parallel with the
floor, shoulders over wrists. Keep your legs
and core engaged; press your hands and feet
into your mat. Press out through the heels to
activate your legs and reach forward with the
crown of your head.

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7. Chaturanga Dandasana (Four-Limbed
Staff Pose) From Plank, shift your weight
forward, bend your elbows, and lower half-
way down, keeping your elbows by your sides.
Press your hands into the floor, push back
through your heels, and engage your core. If
this is too intense, modify the pose by lowering
your knees to the floor.
8. Urdhva Mukha Svanasana (Upward-
Facing Dog Pose) From Chaturanga, press
your hands and the tops of your feet down, to
bring your thigh bones off the floor as you lift
your torso. Draw your upper arm bones toward
your back to open your heart. Keep your neck
long as you gaze up.
Facing Dog Pose) From Upward Dog,
roll over the tops of your feet, press into
your hands, and lift your hips high. Spread
your fingers wide, work to ground through
the four corners of each foot, lift your sitting
bones to the ceiling, and draw the pit of your
belly and low ribs toward your spine.
10. Alanasana (High Crescent Lunge),
variation From Downward Dog, step your left
foot between your hands. Fire up your back leg
and soften your pelvis toward the floor, stretch-
ing your back hip flexor. Lift the sides of your
waist, then lift the front of your pelvis as your
tailbone descends. Bring your arms alongside
your ears and gaze up. Exhaling, release and
switch sides.
11. Parivrtta Alanasana (High Crescent
Twist) From High Crescent Lunge with the left
foot forward, bring your hands to your heart
center and twist your belly and chest to the left.
Press your right upper arm into the outside of
your outer left thigh. Press your palms together
and draw your shoulder blades toward the cen-
ter of your spine. Turn your gaze upward and
smile. Switch sides. Repeat Poses 6 to 11 four
more times.
12. Dancing Lunges Start in a Low Lunge
with your right leg forward. Shift your gaze
forward and bring your weight onto your fin-
gertips. Squeeze in your lower belly for power
and lightly hop your left foot forward (shifting
your gaze down when it lands), while simulta-
neously extending the right leg back. Continue
this hop-switch action, rapidly alternating legs
in a joyful dance that builds your inner fire.
13. Setu Bandha Sarvangasana (Bridge
Pose) From Downward Dog, walk or jump
forward and come to sit. Recline on your back
and bend your knees, with your ankles directly
under your knees. Press the four corners of
each foot down and lift your hips as high as
you can. Clasp your hands together and press
your upper arms down as you lift your chest.
14. Urdhva Dhanurasana (Upward Bow
Pose) Bring your hands alongside your ears,
palms down, fingers facing your feet. Press
your hands and feet down as you lift your hips
and torso up. Straighten your arms and relax
your head down. Breathe into your upper
chest, open your heart, and shine! If you’re not
comfortable practicing Upward Bow, practice
Bridge again.
Bound Angle Pose) Bring the soles of your
feet together, allowing your thighs to drop
toward the floor in a gentle hip opening. Place
your left hand on your heart and your right
hand on your low belly. Close your eyes and
let your belly expand as you inhale; sink as you
exhale. Breathe in new life for the day ahead.

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PHOTOS:
CHRIS
ANDRE;
MODEL:
KEITH
BORDEN;
STYLIST:
LYN
HEINEKEN;
HAIR/MAKEUP:
CHRIS
McDONALD
Level: Beginner
Good for: Relieving tension in your core
and hips
Props needed: Two blankets,
one strap, one bolster
Intention: Groundedness
Reﬂection: On and off the mat,
imagine deep roots connecting the
base of your spine to the very center
of the earth.
Additional beneﬁts: Relaxes your
back muscles; warms up your hip joints;
gives a gentle abdominal massage
Quiet Your Busy Mind
Take a break from striving with this forward-bending
practice, which will keep you close to the earth and
help calm your thoughts.
AS YOU PRACTICE Make sure the room is at a comfortable temperature,
and take time to steady your mind by finding a relaxed breathing
rhythm and focusing on your exhalation.
Sequence by Barbara Benagh; model: Keith Borden
Bound Angle Pose) Lie on your back, with
the soles of the feet together and the knees
open wide, each resting on a blanket, and
with your arms by your sides, palms facing up.
Allow the muscles of the abdomen and inner
thighs to relax toward the floor.
2. Ardha Ananda Balasana (Half Happy
Baby Pose) Reclining in Supta Baddha Kona-
sana, draw your right knee into your chest
and extend your left leg straight along the
floor. Raise your flexed right foot up toward
the ceiling until the knee is bent at a 90-degree
angle. Clasp the foot with both hands, and on
an exhalation, gently draw it straight down
toward the floor.
3. Supta Padangusthasana (Reclining
Hand-to-Big-Toe Pose) From Ardha Ananda
Balasana, release your hands and place a strap
around the sole of your right foot. Strongly
press the top of your sacrum against the floor
to ground the pose before straightening the
right leg. If you can straighten your leg with-
out pain and without compromising your align-
ment, clasp the big toe with the thumb and
index and middle fingers of your right hand.
Repeat poses 2 and 3 on the other side.
“Forward bends are, by their nature, introspective and meditative,”
says Benagh. “They are calming to the nerves, soothing,
and grounding. These poses teach us that yoga is as much about
surrender as effort.”

A Complete Guide to Yoga at Home (Yoga Journal) (z-lib.org).pdf

A Complete Guide to Yoga at Home (Yoga Journal) (z-lib.org).pdf

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