Bow Pose

Begin lying facedown on the mat. Bend the legs at the knees and reach your arms back to grab your ankles. On your inhale, lift the upper body off the mat and really lift and push through the legs so just your midsection remains on the mat. Stay here for 3-5 breaths and lower back [...]

Locust Pose

Locust is another great warm-up for deeper backbends such as bow pose. Begin lying face-down on your mat. Reach your arms back behind you and clasp your hands together. If clasping the hands is difficult, use a strap or simply reach both arms back. On your next inhale, lift the chest and legs off of [...]

Cobra Pose

Cobra is a great substitution for upward facing dog in sun salutations! After your chaturanga, lower completely down to the mat keeping your hands near the rib cage. Make sure your shoulders stay rolled back and down, away from your ears. Lift your upper body off of the mat and project your chest forward. I [...]

Leg Strength Flow

A warrior pose sequence is a great way to strengthen the leg muscles in yoga. Hold each pose for 3-5 breaths (or longer if you really want to work those legs!!) Begin in downward facing dog. Lift one leg for three-legged dog and bring the lifted leg through the arms, placing the foot between the [...]

Reverse Warrior

From Warrior II, as you inhale, slide your back arm down the back leg and bring the front arm up overhead. Turn your gaze up towards your fingertips and feel a nice stretch in your front side body. Stay here for 3 breaths. Your lower body should not have changed at all –i.e. – front [...]

Warrior I

Begin from a standing position. Step your foot back a full stride (approximately 3.5 to 4 feet, or however far is comfortable for you) and turn the foot out to about a 45 degree angle while really pressing the outer edge of your foot into your mat. One major point about Warrior I is keeping [...]