ldm 3rd-senior-yr-yoga-session

LDM Yoga University TeacherFor Third and Senior Year Yogins. *Comments Added by Dr Moore. *Beginners go with Caution Please

Practice Description: If you loved One and Two, then You will Love Part III. Asana: 1 - Samasthiti ( Perfect Standing Pose )

Series/Group: Standing

Benefits/Comments: From The Traditional Mountain Pose in Hatha. Stand with your Spine Erect and Posture Balanced. Some with posture or backissues must especially practice and observe how well and straight they stand. If you have any illness or disorder that will interferewith your Strong Stand Pose, then you may want to consult your medical physician before practicing. I can imagine this with achronic illness or the Elderly. All is aligned, do not hang over the buttocks or over the feet, stand tall. This Creates a light bodyand agile mind. Foundation for standing poses.

Variation Comments: Perfect standing, at the top of your mat

Transition Out: N/A

Drishti: Nose

Low/High Reps: 1 / 2

Technique: 1 Drishti: NoseDescription: Start by grounding your feet into the floor. Distribute your weight equally throughout your feet, front to back and side-to-side.

Turn your toes slightly in and heels out. This placement feels a bit pigeon-toed, but does not look pigeon-toed at all. The idea isto position your big toe straight ahead. Spread your toes from the base of your toes. Feel the bones in your feet spread. Takesome time to determine the status of your foot arches. The arches in your feet are likened to shock absorbers. Your archesabsorb the entire weight of the body, thereby bringing balance into the body. If your arches have fallen or maybe you were bornwith flat feet, it is worth talking to someone about ways to bring strength into the muscles that influence the bony architecture ofyour feet. Correct alignment of your ankle joints is a good place to start restoring and supporting your arches. For a lot ofstudents this means to consciously pull your ankles away from each other. Notice how this action lifts your arches. Make sure asyou lift the ankles away from each other that you keep your weight distributed evenly throughout the pads of your feet. Engageyour quadriceps and feel the kneecaps lift. Legs are straight and active. Drop your sit bones and engage Mula Bandha Thelifting of Mula Bandha feels like a hollowing out of the space below the navel. As you hollow out, feel your sternum lifting. Thisaction creates space between your pubic bone and sternum. This space allows the internal organs to suspend properly, soprana, chi, blood flow can move freely through your body. Hands at your sides or in prayer position at your heart. Slide yourshoulder blades down your back, creating space between you ears and shoulders. Chin tucks to lengthen out the cervical spine. As you stand in Samasthiti think of your back body. You are lifting and creating space between each vertebra. Keep thebandhas engaged.

Technique: 2Description: Begin deep breathing. From the waist down you are grounded into the floor, as a tree roots into the earth. From the waist up you

are growing towards the light.

Asana: 2 - Ardha Chandrasana ( Half Moon Pose )


Benefits/Comments: Opens the sides of the body giving a deep stretch. Improves balance, circulation and energy.

Variation Comments: Full Asana

Transition Out: Samasthiti

Drishti: Nose


Printed: 9/22/2008 7:49 AM Created by yGuide® Yoga Software of 43


Asana: 2 - Ardha Chandrasana ( Half Moon Pose )

Technique: 1Description: Stand with your feet together, legs active, and gluteus maximus muscles strong. Inhale your arms overhead and interlace your

fingers and release the index finger. Try and press your palms together. Lift your arms up and back so that your biceps are linedup with your ears. Keep your chin slightly lifted opening the throat gently.

Technique: 2Description: With your feet firmly planted in the floor. Exhale and bend to the right. As you bend, feel the right hip moving right and weight

pushing through your right heel. Keep your shoulders lined up. Most of you will have to learn to boost your left armpit under toline up with the right armpit. It feels as if you are slipping your body into a skinny space between two walls. So flatten out. Goonly as far as you can comfortably breath and feel a nice stretch along the right side of the body. Hold as long as comfortableworking up to holding for 20 seconds.

Technique: 3Description: Inhale up slowly keeping your arms extended above your head.

Technique: 4Description: Exhale and bend to the left. As you bend, feel the left hip moving left and weight pushing through your left heel. Keep your

shoulders lined up. Boost your right armpit under to line up with the left armpit if necessary. Go only as far as you cancomfortably breath and feel a nice stretch along the left side of the body. Hold as long as comfortable working up to holding for20 seconds.

Technique: 5Description: Inhale up slowly with your arms extended over your head.

Technique: 6Description: Exhale release your arms to your sides.



Asana: 3 - Vrksasana ( Tree Pose )


Benefits/Comments: From The Traditional Mountain Pose in Hatha. Stand with your Spine Erect and Posture Balanced. Some with posture or backissues must especially practice and observe how well and straight they stand. If you have any illness or disorder that will interferewith your Strong Stand Pose, then you may want to consult your medical physician before practicing. I can imagine this with achronic illness or the Elderly. Now this Tree pose is very popular in Yoga even for Beginners. It Strengthens the legs and help youachieve balance. If you have balance issues, it is ok. The more you practice the better. You can practice in a session or whenwatching your Regular TV, DVD Movies, Cable, and Dish Network. Enjoy the Surroundings when in Practice. You can began thisas a Warm up to your Power Yoga and Cardio Fitness. Your Tree pose may not be perfect like this photo. If your foot is held atthe upper or knee area instead of the upper thigh, that is ok. Your Pose can be adjusted to your Comfort Level. I have seen mostYogins, hold their foot at the knee level automatically. Yoga is not competition. That comments stands out to a lot of my OnlineStudents in Courses. You will learn to flow and relax.



Drishti: Nose


Technique: 1Description: Tree pose is one of my favorites! Stand in Samasthiti and inhale your right foot placing the sole of your foot on your inner left

thigh. Isolate your pelvis by lifting your navel and squaring off your hips. Avoid pushing the knee to far right as to open your righthip. Sweep your tailbone under and your knee back. Your standing leg is strong and straight all the way up through your rightbuttocks. Place your hands in prayer at heart and work with the lines of energy in the body. From your waist down root into theearth, from your waist up grow towards the light. Remain here for 5-10 breaths. Tree pose is especially fun when practice innature atop of large mountains or on boulders next to running water. Or try practicing next to our great teachers themselves, theTrees.

Technique: 2Description: Inhale your arms up growing even taller. Pull your biceps tight to your ears keeping any light from seeping through. Avoid

hoisting your shoulders. As your press the arm bones against the head allow your shoulders to release down your back. Hold for5-10 breaths.

Technique: 3Description: Exhale release your foot to the floor.



Asana: 3 - Vrksasana ( Tree Pose )

Technique: 4Description: Inhale your left foot placing the sole of your foot on your inner right thigh. Isolate your pelvis by lifting your navel and squaring off

your hips. Avoid pushing the knee too far left as to open your left hip. Sweep your tailbone under and your knee back. Yourstanding leg is strong and straight all the way up through your left buttocks. Place your hands in prayer at heart and work with thelines of energy in the body. From your waist down root into the earth, from your waist up grow towards the light. Remain here for5-10 breaths.

Technique: 5Description: Inhale your arms up. Pull your biceps tight to your ears keeping any light from seeping through. Avoid hoisting your shoulders.

As your press the arm bones against the head allow your shoulders to release down your back. Hold for 5-10 breaths.


Asana: 4 - Utthita Trikonasana ( Extended Triangle Pose )


Benefits/Comments: Relax into this pose, make sure you are positioned carefully and comfortable. Incorrect poses can cause injuries. The more youpractice the better. You can practice in a session or when watching your Regular TV, DVD Movies, Cable, and Dish Network.Enjoy the Surroundings when in Practice. Strengthens legs, feet, ankles, knees and chest. Opens tight hips and stretches thelateral muscles along the spine.



Drishti: Nose


Technique: 1Description: Begin in Samasthiti. Inhale bend you knees and jump or step your right foot back with your arms extended parallel to the floor.

Hips are open to the long edge of your mat. Feet are one leg length apart and your right heel runs a direct line to the arch of yourleft foot. Your right foot points directly to the back of your mat and the left foot turns in 45-degrees.



Asana: 4 - Utthita Trikonasana ( Extended Triangle Pose )

Technique: 2 Drishti: HandDescription: Exhale shift through the hips by tilting your pelvis forward and to the side. Reaching the right hand out first and then down to your

right toe clasping it with two fingers and thumb. Your left hip comes slightly around and the crease between the left thigh and hipdeepens. Extend the left arm up to the sky. Your shoulder blades slide down your back, keep your neck long, tuck in your chin,and there is a slight rotation of your left ribs towards the sky. Feel the lateral muscles that run along your spine lengthening. Create space in your spine from your tailbone to the top of your head. We are trying to create a straight spine which runs parallelto the floor. This comes by way of correct positioning of the pelvis. Avoid arching your spine. For this to happen there has to bea movement through the hips, where the left hip pushes to the back of the mat and rotates slightly forward to the long edge of themat. There is a deep crease forming at the right hip and a straight spine extends out of this foundation. If you were against awall, your shoulders and tailbone would be touching the wall. Engage Mula Bandha Hold for 5 breaths.

Technique: 3Description: Inhale come up slowly with straight arms and straight spine. Switch your feet and prepare for the other side.

Technique: 4 Drishti: HandDescription: Exhale move into the pose left side. Remember, it's a shift through the hips that takes you into pose and not an arching of the

spine. Imagine your spine, tailbone to top of head, parallel to the floor and your shoulders and hips touching the wall. Extendyour right arm up to the sky. Your shoulders roll back, keep your neck long, tuck in your chin, and slightly rotate your torso. Youshould feel the lateral muscles along your spine lengthening. If you were against a wall, you shoulders and tailbone would betouching the wall. This is to say, that your left shoulder, left rib, and left leg are all in the same line. Hold for 5 breaths.

Technique: 5Description: Inhale come up slowly with straight arms and straight spine.

Technique: 6Description: Exhale back foot to front foot. Samasthiti.

Asana: 5 - Parivritta Trikonasana ( Triangle Pose with Twist )


Benefits/Comments: Relax into this pose, make sure you are positioned carefully and comfortable. Incorrect poses can cause injuries. The more youpractice the better. Strengthens thigh, hip, calf and hamstring muscles. Opens the chest and tight hips. Stretches the lateralmuscles along the spine.

Variation Comments: Variation with feet parallel


Drishti: Hand





Technique: 1Description: Begin by placing your feet a legs distance apart, toes in, heels out. As you ground out your feet, lift your arches.

Inhale your arms up parallel to the floor.

Technique: 2Description: Exhale forward bend, placing your hands flat on the floor. Bend the knees if necessary. Once in this position, place your left

hand centerline of your body and flat on the floor. Arm is straight as it is part of your foundation for the twist.

Technique: 3Description: Inhale your right arm up and twist from your waist. Keep the sacral plate as flat as possible. This is a spinal twist, not a hip

torque. Tuck your chin to keep your cervical spin strong and straight. Hold for 5 breaths.

Technique: 4Description: Exhale release your right hand to the floor centerline of your body.

Technique: 5Description: Inhale your left arm up and twist, tuck your chin, look up, keep your sacral plate as flat as possible and move through your left

ribs. Avoid dropping your right hip to increase the twist. Never sacrifice alignment for depth. Deep slow cycles of breathing. Hold for 5 breaths. ** Note ** For those of you who are aware of problems with the sacroiliac joint, allowing the hip to move gentlywith the twist is recommended.

Technique: 6Description: Exhale release both hands to the floor, grab your elbows, release your head and neck and just hang. Hold for 5 breaths.

Technique: 7Description: Exhale your hands to the floor.

Technique: 8Description: Inhale look up with your spine straight.

Technique: 9Description: Exhale hands to waist.




Technique: 10Description: Inhale come up to standing with a straight spine.

Technique: 11Description: Exhale drop your hands.

Asana: 6 - Parighasana ( Gate Pose )


Benefits/Comments: The sides of the body are stretched improving the condition of the abdominal muscles. Increases flexibility of the spine. StandingSide Bend Variation: This can be done standing up and a stretch from Sitting or A Morning Rise Stretch. Good as a Transition toOther Asanas when used in the Side Bend Stretches.


Transition Out: Sukhasana

Drishti: Nose


Technique: 1Description: Start with your left knee on the floor (place a small towel under the knee for cushion) and left toes curled under for support.

Extend your right leg completely out and place your foot securely on the floor with your toes pointing forward.

Technique: 2Description: Inhale your left arm up as you tuck your tailbone and lift your spine. Find your center by drawing the navel up and in.

Technique: 3Description: Exhale slide your right hand down your right leg and reach through the left hand. Keep your tailbone tucked and abdominal

muscles strong, Keep your left hip over the left knee and feel the muscles along the left side of your body extend. Hold for oneminute.



Asana: 6 - Parighasana ( Gate Pose )

Technique: 4Description: Inhale up slowly taking your arms parallel to the floor.

Technique: 5Description: Bend the right leg and place your right knee on the floor with your right toes curled under for support. Extend your left leg

completely out and place your foot securely on the floor with your toes pointing forward.

Technique: 6Description: Inhale your right arm up as you tuck your tailbone and lift your spine. Find your center by drawing the navel up and in.

Technique: 7Description: Exhale slide your left hand down your left leg and reach through the right hand. Keep your tailbone tucked and abdominal

muscles strong, Keep your right hip over the right knee and feel the muscles along the right side of your body extend. Hold forone minute.

Technique: 8Description: Inhale up slowly taking your arms parallel to the floor.

Technique: 9Description: Bend the left leg and place your left knee on the floor with your left toes curled under for support.

Technique: 10Description: Exhale release the pose and come to sitting.



Asana: 7 - Adho Mukha Svanasana ( Downward Dog )


Benefits/Comments: Builds strength, releases hamstrings, opens hips and low back. It helps open and improve flexibility of the shoulders. This posecan help you regain your energy.


Transition Out: Balasana (Child's Pose)

Drishti: Towards Navel


Technique: 1Description: Lie down with your stomach on the floor. Place the palms of your hands on the floor beside your chest. Your elbows are bent

and pulling in towards your sides. Your feet should be hip width apart (about one foot) with your toes flipped under. Your face istowards the floor.

Technique: 2 Drishti: Towards NavelDescription: Exhale pushing your hips up and keeping your tailbone high. Keep your hands flat on the floor, press the knuckles of your index

fingers and the mounds of your thumbs in to the floor. Fingers are spread and your thumbs are relaxed. In most cases, the linesof your wrist are parallel with the line at the top of your mat. Arms are straight, hands are shoulder width apart. Roll your upperarm bones (humerus) away from each other creating broad shoulders. Drop the head, drishti is navel, this will create space inthe cervical spine. In this pose, the energy moves through the armpits to the floor, not through the ribs. Keep your ribs in linewith your body. It's important to have an experienced teacher to help you develop this idea of keeping the ribs in the body as youpractice Downward Dog. When a student practices Downward Dog with ribs out of the body, it is usually the student's lack ofawareness of Uddiyana Bandha (the diaphragm area) that allows the ribs to fall out of the body towards the floor. Your feet are 6-8 inches apart with your toes in and heels out. If legs are straight, quadriceps are lifting and thighbones are pressing back. Engage your bandhas. Hold for 5 breaths.

Technique: 3Description: Exhale release the asana and lower yourself to the floor into Child's Pose.

Asana: 8 - Balasana ( Child's Pose )

Series/Group: Forward Bends

Benefits/Comments: This is a resting pose which can be a counterpose between asanas. Gently releases neck and back tension while gentlystretching the hips, thighs and ankles.

Variation Comments: Arms by your side.


Drishti: Nose




Asana: 8 - Balasana ( Child's Pose )

Technique: 1Description: Kneeling down, sit on your heels with your big toes touching. Your knees may separate about a hip width apart.

Technique: 2Description: Exhale simply fold forward with your front body resting on your thighs and your head resting on the floor. Place your arms by your

sides. While resting in Child's Pose, be sure that the skin on your forehead is moving towards your nose, as this is most restfulon the brain. Avoid allowing the skin on the forehead to be stretched towards your hairline. Hold for 5 breaths or as long asnecessary to clear the effects of any previous pose.

Technique: 3Description: Inhale come up slowly with a straight spine.

Technique: 4Description: Exhale release the pose.

Asana: 9 - Balasana with Shoulder Stretch ( Child's Pose with Shoulder Stretch )


Benefits/Comments: Releases lower back and hips. Stretches the thighs and ankles. Opens shoulders and chest. Can be very intense, so relax intothe stretch.



Drishti: Nose


Technique: 1Description: Sit in a kneeling position and interlace your fingers behind your back. If sitting on your heels is hard on the knees and ankles

support them with a bolster or blanket.



Asana: 9 - Balasana with Shoulder Stretch ( Child's Pose with Shoulder Stretch )

Technique: 2Description: Exhale fold forward and rest your head on the floor while bringing your arms toward your head. Practice this position many times

to remove stiffness in the shoulders girdle, knees, hips and lower back. Hold for 5-8 breaths.

Technique: 3Description: Inhale up slowly.


Asana: 10 - Virasana with Forward Bend ( Hero Pose with Forward Bend )


Benefits/Comments: Stretches spine, thighs, knees, ankles and feet.

Variation Comments: Variation with blanket supporting chest

Transition Out: Virasana

Drishti: Nose


Technique: 1Description: Kneel down with your thighs perpendicular to the floor, keep your knees and feet together. The tops of your feet are flat and

pressing evenly on the floor. ** Note ** If your knees, shins, or feet are uncomfortable, use a folded blanket on the floor forprotection.

Technique: 2Description: Exhale sit your buttocks on your heels. Place a neatly folded blanket across your thighs. Sit with your spine straight and strong.

Technique: 3Description: Take a deep inhale.



Asana: 10 - Virasana with Forward Bend ( Hero Pose with Forward Bend )

Technique: 4Description: Exhale forward bend placing your hands on the floor in front of you. The blanket is supporting your front body. Hold for one

minute. Breath. ** Note ** If there is someone to assist you, they can place a sand bag on your lower back to help the stretch.

Technique: 5Description: Inhale remove the sand bag and come up slowly. Take your hands to the floor and gently lift your buttocks up off your heels

slightly. Bring your feet forward, sit back on the floor, and bring your legs straight out in front of you. Shake your legs a bit torelease any tension.

Technique: 6Description: Exhale release.

Asana: 11 - Upper Spine Warming Asana ( Upper Spine Warming )

Series/Group: Sitting & Twists

Benefits/Comments: Stretches and warms up your spine gently.

Variation Comments: Variation to warm the spine.


Drishti: Nose


Technique: 1Description: Sit with your legs in front of you feet on the floor a little wider than your mat, knees bent, hands holding two inches below your

knees, back straight, chin tucked, place a blanket under your sit bones if you need some extra cushion.



Asana: 11 - Upper Spine Warming Asana ( Upper Spine Warming )

Technique: 2Description: Exhale extend your back rounding out. Sternum towards upper thoracic, navel drawing up and back.

Technique: 3Description: Inhale back up, straight spine. This is a rhythmic motion intended to warm the spine. Inhales bring you up to a straight spine,

while exhales take your head down with your spine extending towards the back of your practice area. Hand and arm strengthassists you in this motion. Repeat steps 2 and 3 as many times as is comfortable.


Asana: 12 - Cakravakasana ( Cat and Dog )


Benefits/Comments: Warms the spine in preparation for other asanas and it will stimulate the thyroid and parathyroid glands if you take the chin tochest on the cat movement.



Drishti: Various


Technique: 1Description: Enter from Child's Pose or Downward Dog.

Technique: 2Description: Exhale come to your hands and knees, toes tucked under, hands under shoulders, arms straight.




Technique: 3 Drishti: Third EyeDescription: Inhale your head and sit bones up, creating a sway position with the spine. Chest is open, shoulders move down the back, gaze

third eye.

Technique: 4Description: Exhale your head down arching your spine like a Halloween cat. It will stimulate the thyroid and parathyroid glands if you take the

chin to chest on the cat movement. It is as if you are choking your throat. Imagine on the down movement you are taking theforehead to the pubic bone.

Technique: 5Description: Repeat steps 3 and 4 as many times as is comfortable. See suggested guideline in low/high reps. Cakravaksana can be

practiced at any time to warm and prepare the spine for other yoga positions.

Technique: 6Description: Exhale into Child's Pose to complete Cakravaksana. Rest and hold for 8 breaths.

Technique: 7Description: Inhale your arms out in front of you.

Technique: 8Description: Exhale flip your toes under and lift your sit bones into Downward Dog. Hold for 5 breaths.




Technique: 9Description: Exhale release your knees to the floor and come through to a sitting position.

Asana: 13 - Paschimottanasana A ( Back Extension A Pose )


Benefits/Comments: Tones the abdomen and kidneys. Rejuvenates the spine and aids digestion. Stretches the entire back body.



Drishti: Toes


Technique: 1Description: Sit on the floor with your legs extended out in front of you.

Technique: 2Description: Inhale your arms up over your head.

Technique: 3 Drishti: ToesDescription: Exhale forward full forward bend clasping your big toes with two fingers and thumbs.

Technique: 4 Drishti: Third EyeDescription: Inhale look up with straight arms and straight spine creating space in your abdomen.



Asana: 13 - Paschimottanasana A ( Back Extension A Pose )

Technique: 5 Drishti: ToesDescription: Exhale full forward bend keeping the space you just created in your abdomen. Imagine extending your chest to your toes and

navel toward your knees. Chin is tucked, keeping the back of the neck long and strong. It is as if a string is tied to the top of thehead lengthening your spine out over your legs. The thighbones are slightly rolled in to help create space in the lower back. Drawyour shoulders away from your ears and use the hook of the toes and the bend of your elbows to extend the spine over the legs. Hold for 5 breaths. ** Note ** Avoid rounding out the upper thoracic. The energetic action of this pose is chest to toes or navel toknees, not head to knees. If you focus on pulling the sternum away from the pubic bone, thus creating space in the abdomen,you will be moving toward the correct alignment of full forward bend. If you cannot comfortably lay your abdomen on your thighs,then please refer to the variation with bent knees. Without learning to correctly position the lower lumbar in full forward bends,you will hyper-extend the spine and over time create a weakness in the body.

Technique: 6 Drishti: Third EyeDescription: Inhale look up with straight arms and straight spine.


Asana: 14 - Janu Sirsasana A (modified) ( Head to Knee Pose A )


Benefits/Comments: Opens the hips, knees, and ankles. Stretches the hamstrings. Aids digestion by toning the liver, spleen and kidneys. Tones theabdomen.



Drishti: Toes


Technique: 1Description: Exhale park the heel of the right foot securely in your groin. The sole of your right foot is positioned into the inner left thigh. You

thighbones are creating a 90-degree angle. The left leg is straight.

Technique: 2Description: Inhale your arms up towards the sky.

Technique: 3Description: Exhale forward bend clasping both hands to the left foot. Bring the right ribs forward feeling a gentle twist through the waist as to

lengthen both sides of the spine equally.

Technique: 4Description: Inhale look up with straight arms and straight spine.




Technique: 5Description: Exhale full forward bend, extending your spine out over your left leg. Bring your right ribs forward and keep your shoulders away

from ears. Hold for 5 breaths. ** Note ** As in all forward bending positions, we want to avoid rounding out the spine. So thefocus is chest to knee and not head to knee. We also want to bring awareness into the right hip. Creating opposing forces ofenergy, we ground out through the right hip as we pull forward and down through the right ribs. This alignment would becontraindicated for people with sacroiliac problems. In this case, instead of creating opposing forces of energy between the hipand the ribs, allow your hip to travel energetically in the same direction as the ribs. This will minimize the torque which canaggravate the sacroiliac area.


Technique: 7Description: Exhale release and straighten your legs out in front of you.

Technique: 8Description: Inhale take the heel of your left leg and park it in your groin (inner thigh) with a ninety degree angle between your legs keeping

the right leg straight.

Technique: 9Description: Exhale settle.

Technique: 10Description: Inhale your arms up towards the sky.

Technique: 11Description: Exhale find a twist in the waist to keep your ribs on the same plane. Bend forward reaching your hands to your foot, and keep

your back straight.


Technique: 13Description: Exhale full forward bend, extending your spine out over your right leg. Bring your left ribs forward and keep your shoulders away

from ears. Hold for 5 breaths.






Asana: 15 - Bharadvajasana ( Seated Side Twist (Bharadvaja's Twist) )


Benefits/Comments: Advanced Yoga: Increases the flexibility of the knees and shoulders and is a gentle twist for the spine and abdomen.

Variation Comments: Variation with blanket


Drishti: Over Shoulder


Technique: 1Description: Kneel down sitting on your heels. Inhale to lift your torso from the center then slide your hips left until you are sitting on your left

heel. Place your right ankle on top of the sole of the left foot. Place a blanket under the left sit bone so hips are level. Lift thespine from the center of your body and ground the weight of your body into the earth.

Technique: 2Description: Exhale place the right hand on your left knee and begin to twist left. Use your left hand on the floor behind you for support. Hold

for 10 breaths.

Technique: 3Description: Exhale release the pose and take your legs straight out in front of you.



Asana: 15 - Bharadvajasana ( Seated Side Twist (Bharadvaja's Twist) )

Technique: 4Description: Kneel down sitting on your heels. Inhale to lift your torso from the center then slide your hips right until you are sitting on your

right heel. Place your left ankle on top of the sole of the right foot. Place a blanket under the right sit bone so hips are level. Liftthe spine from the center of your body and ground the weight of your body into the earth.

Technique: 5Description: Exhale place the left hand on your right knee and begin to twist right. Use your right hand on the floor behind you for support.

Hold for 10 breaths.

Technique: 6Description: Exhale release the pose and take your legs straight out in front of you.

Asana: 16 - Marichyasana C (modified) ( Dedicated to the Marichi )


Benefits/Comments: Advanced Yoga: Relieves backaches and pain in the hips. Tones the liver and spleen. Increases shoulder range of motion.





Technique: 1Description: Exhale your right knee up placing the foot flat on the floor in line with your right sit-bone. The right foot is flush against the inner

left thigh.

Technique: 2Description: Inhale your left arm up towards the sky.



Asana: 16 - Marichyasana C (modified) ( Dedicated to the Marichi )

Technique: 3Description: Exhale your left arm around the outside of your right knee and clasp your hands behind you. Lift the chin a bit aristocratically and

look to the back of the room, as this will help you find lift in the spine as you twist. Hold for 5 breaths. ** Note ** If you are justlearning to clasp your hands focus on slightly crossing your right thighbone over your left thighbone to decrease the distance thearms have to travel to achieve the clasp. Once you understand the crossing of the thighbones, try to eliminate space between thetorso and the right leg by securing your right foot as closely to your right sit bone as possible. It is best to have an experiencedteacher show you how to properly roll the right arm bone to clasp the hands.

Technique: 4Description: Inhale lift your spine.


Technique: 6Description: Inhale your left knee up placing the foot flat on the floor in line with your left sit-bone. The left foot is flush against the inner right

thigh.

Technique: 7Description: Exhale cross your thighbones.

Technique: 8Description: Inhale your right arm up toward the sky.

Technique: 9 Drishti: Over the ShoulderDescription: Exhale your right arm around the outside of your left knee and clasp your hands behind you. Lift the chin a bit aristocratically and

look to the back of the room, as this will help you find lift in the spine as you twist. Hold for 5 breaths.





Asana: 17 - Marichyasana D (modified) ( Dedicated to the Marichi )


Benefits/Comments: Advanced Yoga: Liver, spleen and pancreas are toned. Increases shoulder range of motion.





Technique: 1Description: Exhale your left foot into your inner right thigh and place your right foot flat on the floor lining up the right heel with the front of the

left ankle. ** Note ** Placing a folded blanket underneath the sit bones will significantly improve the alignment of your spine. Werecommend boosting your hips 3-5 inches to experience the correct alignment of the spine.


Technique: 3 Drishti: Over the ShoulderDescription: Exhale your left elbow or hand to the outside of your right knee. You can now use your arms to support the lifting and the

twisting in Marichi D. Your back right hand is either flat on the floor or supported high on the fingertips. Avoid bending at thefinger joints where they meet the palm. The closer the right hand moves toward the sacral plate, the more lift you will find in thespine. Use the leverage of the left arm or hand against the right knee to create the twisting motion. Lift the chin a bitaristocratically and look to the back of the room as this will help you find lift in the spine as you twist. Hold for 5 breaths. ** Note** Twisting asanas are very therapeutic to the internal organs. The lifting motion of twists is so important to the therapeuticbenefits, because it allows the toxins that are being wrung out to exit. Think about creating space in the abdomen while twistingso the internal organs can suspend freely.



Technique: 6Description: Inhale your right foot into your inner left thigh and place your left foot flat on the floor lining up the left heel with the front of the

right ankle.



Asana: 17 - Marichyasana D (modified) ( Dedicated to the Marichi )

Technique: 7Description: Exhale settle.

Technique: 8Description: Inhale your right arm up towards the sky.

Technique: 9 Drishti: Over the ShoulderDescription: Exhale your right elbow or hand to the outside of your left knee. You can now use your arms to support the lifting and the

twisting in Marichi D. Your back left hand is either flat on the floor or supported high on the fingertips. Avoid bending at the fingerjoints where they meet the palm. The closer the left hand moves toward the sacral plate, the more lift you will find in the spine. Use the leverage of the right arm or hand against the left knee to create the twisting motion. Lift the chin a bit aristocratically andlook to the back of the room as this will help you find lift in the spine as you twist. Hold for 5 breaths.



Asana: 18 - Purvottanasana (modified) ( Eastern Intense Stretch (modified) )


Benefits/Comments: Strengthens the wrists and ankles. Increases shoulder range of motion and expands the chest fully. Counter pose to forwardbending.

Variation Comments: Variation with hips on the floor


Drishti: Third Eye


Technique: 1Description: Place your hands flat on the floor behind you with your fingertips facing your buttocks. Engage your legs and ground down into

the floor below you.



Asana: 18 - Purvottanasana (modified) ( Eastern Intense Stretch (modified) )

Technique: 2Description: Inhale lift your chest and look up and back. Look as if you are looking to see what is directly behind you, but avoid collapsing the

neck. Find as much space in your upper chest as possible by lifting the upper thoracic towards the sky. Remain here 10 breaths.Feel the pulse of the breath moving in and out of the body while in pose.


Asana: 19 - Urdhva Mukha Svanasana ( Upward Dog )

Series/Group: Backbends

Benefits/Comments: Helps strengthen the spine, expands the chest and can help ease backaches. It is the sister pose to downward dog.



Drishti: Third Eye


Technique: 1Description: Lie down with your stomach on the floor. Place the palms of your hands on the floor beside your waist. Your elbows are bent and

pulling in towards your sides. Your feet should be hip width apart (about one foot) with the tops of your feet on the ground andyour toes pointed. Your face is towards the floor.

Technique: 2 Drishti: Third EyeDescription: Inhale lifting up your chest with your shoulders back and down. Lift your quadriceps and tuck your tailbone as this will protect

your lower back. Take your arms straight and look up and back. Always remember alignment of the pose is more important thandepth of the pose. So in Upward Dog, if straight arms do not support an open chest and shoulders down and back, use thevariation with elbows bent. Hold for 5 breaths. ** Note ** Upward Dog opens the front body helping to relieve congestion of theinternal organs.



Asana: 19 - Urdhva Mukha Svanasana ( Upward Dog )

Technique: 3Description: Exhale release the asana and lower to the floor.

Asana: 20 - Bhujangasana ( Cobra Pose )


Benefits/Comments: Opens the front body, shoulders and strengthens the lower back. It is beneficial for sciatica nerve pain originating from L4, L5, orpiriformis.

Variation Comments: Arms bent.


Drishti: Third Eye


Technique: 1Description: Lie down on your stomach. Take your feet and legs together creating one leg (a snake's tail). Point your toes, take your hands

flat on to the floor, fingertips lined up under your shoulders, elbows back and down. This motion of the elbows is intended to pullthe shoulders off the floor, creating space in the chest.

Technique: 2Description: Inhale push your pubic bone into the floor to support and stabilize the lower back. Lift your chest, use very little pressure from

your hands on the floor and lift your head and gaze towards the sky. Pull your shoulder blades down and back and continue topush the pubic bone into the floor. Hold for 5 breaths.

Technique: 3Description: Take a deep inhale.



Asana: 20 - Bhujangasana ( Cobra Pose )

Technique: 4Description: Exhale slowly lower your head to the floor, resting on one side of your head, relax your body completely. If you are doing multiple

repetitions, alternate the side of your head your are resting on the floor. Hold for 5 breaths.

Technique: 5Description: Repeat 1-4 as many times as is comfortable. See suggested guideline in low/high reps. This series is beneficial for sciatica

nerve pain originating from L4, L5, or piriformis.

Asana: 21 - Salabhasana (modified) ( Simple Back Bend, Locust )


Benefits/Comments: Strengthens the back. Stretches the spine improving flexibility.

Variation Comments: Variation with hands on floor

Transition Out: Savasana or Sukhasana

Drishti: Nose


Technique: 1Description: Lie down on your stomach and take your hands back flat on the floor fingertips right under your shoulders, chin to the floor, legs

are positioned as one tail, a snakes tail.

Technique: 2Description: Inhale, bring your legs and head up at the same time, look up, shoulder blades coming together, elbows back and down, pubic

bone is pushing into the floor. Hold for 5 breaths. ** Note ** When practicing any back bend position with floor support (lying flaton your stomach) learn to stabilize the lower back by positioning the pelvis correctly. The correct position would be to pelvic tiltyour energy into the floor pulling out the lower lumbar curve. Now you have created space in the lower lumbar region avoidingcompression.



Asana: 21 - Salabhasana (modified) ( Simple Back Bend, Locust )

Technique: 3Description: Exhale your head and legs down to the floor, resting the right side of your head, relax your body deeply into the floor. Hold for 5

breaths.

Technique: 4Description: Inhale your head up slightly preparing for pose. Keep your arms by your sides with palms up, legs one tail.

Technique: 5Description: Exhale; make sure you are moving the pubic bone into the floor.

Technique: 6Description: Inhale lift your head and feet towards the sky and hold. Your arms are at your side with your palms facing up. Use your arms and

hands as support, but do not rely on them for the lift. The lift originates from the lower lumbar. Hold for 5 breaths.

Technique: 7Description: Exhale lower your head and legs to the floor, resting on the left side of your head, relax your body. Hold for 5 breaths.

Technique: 8Description: Inhale your head up slightly preparing for pose. Place your arms straight out in front of you, legs one tail.

Technique: 9Description: Exhale; make sure you are moving the pubic bone into the floor.

Technique: 10Description: Inhale lift your head and feet towards the sky and hold. Your arms are straight out in front of you. Use your arms and hands as

support, but do not rely on them for the lift. The lift originates from the lower lumbar. Hold for 5 breaths.

Technique: 11Description: Exhale lower your head and legs to the floor, resting on the right side of your head, relax your body. Hold for 5 breaths. Release

the pose.



Asana: 22 - Poorna Salabhasana ( Full Locust Pose )


Benefits/Comments: Strengthens the back. Stretches the spine improving flexibility.



Drishti: Third Eye


Technique: 1Description: Lie down on your stomach and put you chin on the mat. Place your arms out to the side palms down. Arm bones are not parallel

to your shoulders, but about three inches below. Take your feet and legs together creating one leg as a snake's tail.

Technique: 2 Drishti: Third EyeDescription: Inhale lift up your arms, head, chest, and legs towards the sky. Arms are out to the sides creating airplane wings. Legs are

positioned as one strong snakes tail. Gaze third eye. Hold for 5 breaths.

Technique: 3Description: Exhale down taking your head and feet to the floor, resting one side of your head on the floor (alternate resting left ear and right

ear on the floor, bringing balance into the neck). Take your arms to your sides with your palms up. Relax your body completelyfor 5 breaths.

Technique: 4Description: Repeat steps 1-3, if comfortable, for up to 3 repetitions.

Technique: 5Description: Inhale your hands under your shoulders, lifting up to your hands and knees.



Asana: 22 - Poorna Salabhasana ( Full Locust Pose )

Technique: 6Description: Exhale push back into Child's Pose to counterpose. Hold for 5 breaths.


Asana: 23 - Setu Bandha Sarvangasana ( Bridge Pose )


Benefits/Comments: Advanced Yoga: Stretches and tones the spine, keeping it supple. Strengthens the abdomen, back, and wrist.

Variation Comments: Variation with hands clasped


Drishti: Nose


Technique: 1Description: Exhale lie flat on your back, bend your knees and place your feet flat close to your buttocks hip width apart. Toes in and heels

out, do not splay your feet. Toes and knees should be straight ahead. The position of your feet and legs determines the positionof the low back.

Technique: 2Description: Inhale lift your hips off the floor coming into a back bend position. Feel the tailbone lifting as if it were gently driving between your

knees. To understand this action of the tailbone, while lying on the floor practice a pelvic tilt before coming into pose. As you liftyour hips up roll your shoulders under and clasp your hands. Keep your feet flat on the floor, knees in front of hips and open thelungs in the front body by taking your chest to your chin. Do not splay the feet as this will cause compression in the lower back. Hold for 5 -15 breaths. ** Note ** This asana is contraindicated for people with neck injuries. Avoid this pose unless you arepracticing under the guidance of a qualified teacher. You may also see Setu Bandha Sarvangasana (modified) variations.

Technique: 3Description: Exhale roll down vertebra by vertebra until your back is flat on the floor.



Asana: 23 - Setu Bandha Sarvangasana ( Bridge Pose )

Technique: 4Description: Inhale draw the knees to the chest to allow the body to return to balance by using Pavanamuktasana (reverse Child's Pose) as a

counter pose. Hold for 5 breaths.

Technique: 5Description: Exhale release your feet to the floor.

Asana: 24 - Ardha Kurmasana ( Half Tortoise Pose )


Benefits/Comments: Improves flexibility of the hips, shoulders, and arms. Very relaxing.

Variation Comments: Full asana


Drishti: Nose


Technique: 1Description: Sit on your heels and inhale your arms up with your hands in prayer, thumbs crossed.

Technique: 2Description: Exhale fold forward bending slowly from your waist taking your forehead to the floor. Keep your chin level. Avoid tucking your

chin towards your chest or over lifting. The idea is to take your forehead flat to the floor before your hands touch down.



Asana: 24 - Ardha Kurmasana ( Half Tortoise Pose )

Technique: 3 Drishti: NoseDescription: Continue to breathe and stretch your arms forward as you shift weight back through your sit bones into your heels. Try and keep

your biceps beside your ears and your shoulders relaxed down your back. Keep your wrists off the floor. Hold for 5-20 breaths. **Note** Ardha Kurmasana brings awareness into the shoulders, neck, and chest.

Technique: 4Description: Inhale yourself up with a straight back, arms beside ears, and sit bones pressing into you heels.


Asana: 25 - Ustrasana (modified) ( Camel Pose (modified) )


Benefits/Comments: Advanced Yoga: Opens the front body and stretches the whole spine improving flexibility.

Variation Comments: Variation with hands on heels, feet flat


Drishti: Up and back


Technique: 1Description: To get properly set up, kneel down and create about 6 inches between your knees with the tops of your feet flat on the floor.

Develop bodily awareness of your hips directly over your knees, before you drop back. Place your hands on your low back forsupport with your fingers pointing towards the floor. ** Note ** If your knees and shins are uncomfortable, fold a blanket andplace the blanket under your knees and shins. This pose is contraindicated for anyone with serious low back or neck injuries.

Technique: 2Description: Exhale begin to look up and back. Look for the back wall. Keep your hands on your lower back for support. Be sure that you are

firming your buttocks in order to keep you hips over your knees and your lower back strong.



Asana: 25 - Ustrasana (modified) ( Camel Pose (modified) )

Technique: 3Description: Bring one hand at a time to your heels placing your hands on your heels with your thumbs facing outside. Hold as long as your

are comfortable working up to 20 seconds. ** Note ** Remember to push your thighs and hips forward trying to keep your hips,thighs and knees in alignment.

Technique: 4Description: Inhale your hands to your lower back and lift your head and torso slowly. You are exiting the same way you went into the pose.

Technique: 5Description: Bring your hips down toward your heels, release your arms and rest in Child's Pose for 5 breaths.



Asana: 26 - Sasangasana ( Rabbit Pose )


Benefits/Comments: Advanced Yoga: Provides the spine with a full extension stretching it to improve flexibility of the spine and the back muscles.



Drishti: Nose




Asana: 26 - Sasangasana ( Rabbit Pose )

Technique: 1Description: Start from a kneeling position. Allow the weight of your sit bones to drop into your feet as you lengthen the spine through the top

of the head. Reach around to clasp your heels with your hands. ** Note ** If your knees are uncomfortable, place a foldedblanket under the knees.

Technique: 2Description: Inhale lift your sit bones off your heels up towards the ceiling while holding your feet securely with your hands. Take the top of the

head to the floor and bring your forehead to your knees. Walk your knees to your forehead if necessary. Hollow out yourabdomen and chest cavity. Shift your weight forward without putting pressure on the top of the head. Remain here for 5-10breaths.

Technique: 3Description: Exhale slowly and lower your sit bones to your heels. Release your heels and move into Child's Pose.

Technique: 4Description: Inhale up slowly to a kneeling position.


Asana: 27 - Morning Stretch Asana ( Morning Stretch )

Series/Group: Supine

Benefits/Comments: Morning Stretch is a gently way to bring awareness and flexibility into your spine before rising out of bed or after Savasana. It canbe practiced easily any time of the day to release tension that may accumulate along the lateral muscles of the spine.


Transition Out: N/A

Drishti: Nose




Asana: 27 - Morning Stretch Asana ( Morning Stretch )

Technique: 1Description: Lie flat on your back with your palms down. Try to gently press the arch of the lower back into the floor.

Technique: 2Description: Inhale bring your arms overhead and lift your spine off the floor. Point through your toes and extend your legs and arms away

from each other. Make sure your shoulders, back of head, and sit bones do not leave the floor.

Technique: 3Description: Exhale bring your arms down along your sides and release your lower lumbar to the floor. Repeat 10-20 times. **Note** This is

a rhythmic movement practiced with the breath. Inhales take your spine up and arms back over your head, while exhales returnthe arms along your sides and the spine to the floor.

Asana: 28 - Viparita Karani ( Restful Inversion )

Series/Group: Inversions

Benefits/Comments: Good for Destressing and ADD or ADHD Disorders, I learned In Hatha Yoga and as Yoga Therapist. Increases the blood supplyto the throat area and head. It helps improve blood circulation and rejuvenates the body.

Variation Comments: Variation with blanket and bolster


Drishti: Eyes Closed




Asana: 28 - Viparita Karani ( Restful Inversion )

Technique: 1Description: Place your bolster or stack neatly folded blankets against the wall. Sit sideways on the bolster near the edge (about 1/3 of the

length) and place one hip against the wall.

Technique: 2Description: Exhale placing your arm on the floor in front of the bolster. Straighten your legs and keep your buttocks against the wall.

Technique: 3Description: Inhale lay your back on the floor and lift your legs up the wall until they are stretched vertically. Keep your buttocks against the

wall. Extend your arms out to the side with your palms facing upward, open your chest and release your shoulders into the floor. Close your eyes and relax. Hold for 3-5 minutes.

Technique: 4Description: Inhale lifting your hips slightly off the floor and pull the bolster out from underneath you.

Technique: 5Description: Exhale place your back on the floor and bring your knees to your chest. Hold for 3 breaths.

Technique: 6Description: Roll on to your side. Use the hand of your arm that is not on the floor to help lift you up and into a sitting position.



Asana: 29 - Pavanamuktasana ( Wind Removing Pose )


Benefits/Comments: As the name suggests, helps prevent and relieve gas. It also helps improve flexibility of the hips.



Drishti: Nose


Technique: 1Description: Exhale lie flat on your back.

Technique: 2Description: Inhale your right leg up. Interlace your fingers tight at the webbing and clasp your knee just below the kneecap. Gently exhale

your knee into your right armpit. Your left leg should be relaxed completely. Use the strength of your arms to bring the knee intoa comfortable position. Pull your elbows into you waist and your shoulders down you back. Avoid allowing your chin to fly. Pull itdown as to place the cervical spine on the floor. Hold for 5-10 breaths.

Technique: 3Description: Exhale your leg down using the abdominal muscles as you gracefully release your right leg to the floor.

Technique: 4Description: Inhale your left leg up. Remember, your fingers are tightly interlaced at the webbing and your clasp is positioned just below the

kneecap. Gently exhale your knee into your left armpit. Your right leg is completely relaxed and your spine is lengthening acrossthe floor. Hold 5-10 breaths.

Technique: 5Description: Exhale your left leg down in a controlled manner.

Technique: 6Description: Inhale both legs up and clasp opposite elbows. If opposite elbows are not within reach, clasp opposite forearms or opposite wrist.

Gently pull your knees towards your chest and allow the weight of your sit bones to drop towards the floor. Keep the back of yourneck long. Hold for 5-10 breaths.



Asana: 29 - Pavanamuktasana ( Wind Removing Pose )

Technique: 7Description: Exhale release both your legs to the floor.

Asana: 30 - Jathara Parivartanasana (modified) ( Revolved Abdomen Pose (modified) )


Benefits/Comments: Works the internal and external obliques helping to trim and firm the abdomen.

Variation Comments: Variation with knees bent


Drishti: Nose


Technique: 1Description: Lying flat on your back, place your feet on the floor about 6 inches from your buttocks.

Technique: 2Description: Inhale your knees up. Feel the lower back and shoulders on the floor as you prepare to twist.

Technique: 3Description: Exhale twist from your waist and take your knees to the left. Attempt to keep your right shoulder grounded as you feel the torso

stretching diagonally from right shoulder. Hold this position for one minute while breathing deeply. This pose benefits the largeintestine and releases the lower back.



Asana: 30 - Jathara Parivartanasana (modified) ( Revolved Abdomen Pose (modified) )

Technique: 4Description: Inhale up slowly and gently move into the other side.

Technique: 5Description: Exhale twist from your waist and take your knees to the right. Attempt to keep your left shoulder grounded as you feel the torso

stretching diagonally from left shoulder. Hold this position for one minute while breathing deeply.

Technique: 6Description: Inhale bring your knees back to center and to your chest. Clasp your hands just below your knees, and rock up to sitting. If you

would like a gentler way to come to sitting, roll on to your side. Use the hand of your arm that is not on the floor to help lift you upand into a sitting position.


Asana: 31 - Supta Virasana ( Reclining Hero Pose )


Benefits/Comments: Advanced Yoga: Restorative pose which stretches the legs and pelvic area. It can help relieve aching legs. ** Contraindication **This position is not recommended for students with knee injuries or lower back pain caused by herniated disc.

Variation Comments: Variation with bolster, blanket, strap and sand bag


Drishti: Nose




Asana: 31 - Supta Virasana ( Reclining Hero Pose )

Technique: 1Description: Start by sitting in Virasana. Use a strap to secure your knees together if desired. Place your bolsters or blankets flush to the

sacral plate and in a straight line behind you. Use a soft blanket or rolled up towel for neck support.

Technique: 2Description: Exhale ease down vertebra by vertebra using your hands for support until you are resting firmly on your bolster. Have someone

add a sand bag to your knees. This added weight helps you release the knees into the floor below. Rest and restore here for aslong as your body will allow working up to 10 minutes. Restorative poses give us the great opportunity to practice Surrender. Solet go!

Technique: 3Description: Remove the sand bags if any were placed on your knees. Inhale yourself back up to an upright position gently, using your hands

to support you. Remove any strap around your knees.

Technique: 4Description: Exhale separate your knees and bend forward placing your forehead on the floor or on a bolster. This is similar to Child's Pose.

Breathe here lengthening the back and relax until your back is released.



Asana: 32 - Salamba Balasana ( Supported Child's Pose )


Benefits/Comments: This is a resting pose and can provide deep relaxation.

Variation Comments: Variation with bolster and hands in front


Drishti: Nose




Asana: 32 - Salamba Balasana ( Supported Child's Pose )

Technique: 1Description: Sit on your heels with your knees spread wide. Position the bolster underneath you while leaving enough length to lay your whole

torso and head down with support. This variation helps support the knees. You can also position a blanket or rolled up mat at thecrease of the back of the knee if needed.

Technique: 2Description: Exhale lay your whole torso and head down on the bolster with your hands in front of you. Hold for 1 minute then switch the

direction of your head for another minute.

Technique: 3Description: Inhale come up slowly.


Asana: 33 - Savasana ( Corpse Pose )


Benefits/Comments: Reduces fatigue and brings a calm mind. Be sure you take the proper time for Savasana. It will help the body absorb thebenefits of your practice!

Variation Comments: Variation with blankets

Transition Out: N/A

Drishti: Eyes Closed




Asana: 33 - Savasana ( Corpse Pose )

Technique: 1Description: Exhale lie down on your back using your selected props. Close your eyes and relax. Let go of deep breathing as quickly as you

can. Release the throat lock by parting your lips and massaging your inner mouth cavity with your tongue. Let the jaw go. Release your body and let gravity help you surrender to the earth beneath you. Corpse pose is a great place to start your yogapractice. Take 10- 15 minutes a day to consciously relax the mind and body. This type of proper relaxation is essential to goodhealth. Use the photo as reference for finding the most comfortable position for your body. A bolster or blanket under your kneesis very comfortable for the lower lumbar. Supporting the neck with a neck roll will help relieve tension in the shoulders and neck. There are many options to finding support in corpse pose. Play around, find what works and PRACTICE.

Technique: 2Description: Inhale gently remove your props and lie flat on the floor. Stretch your arms and feet in opposite directions like a morning stretch!

Technique: 3Description: Exhale roll on to your right side with your legs in a fetal position.

Technique: 4Description: Inhale use your left arm to assist you to sitting.

Asana: 34 - Ardha Baddha Padmottanasana ( Half Bound Lotus Intense Stretch Pose )


Benefits/Comments: Advanced Yoga: Reduces stiffness of the knees. Aids digestion and helps eliminate toxins.

Variation Comments: Full asana


Drishti: Nose


Technique: 1Description: Inhale your right foot into half bound Lotus.

Technique: 2Description: Exhale your right knee down and back.


Technique: 4Description: Exhale reach around to clasp your toe. Keep your shoulders down and back, and your tailbone tucked in while you gently sweep

your knee back. ** Note ** It is important to keep balance through the pelvis while moving into this pose. People have atendency to either over drop the right sit bone or take the right hip back while sweeping the knee. To give you a clear example ofwhat this standing pose should look like, again, we take you back to Samasthiti: hips are square, sit bones are level, and tailboneis lightly tucking. Do not allow the sweeping of the knee back and down to control the right hip.





Technique: 6Description: Exhale full forward bend, placing your left hand on the floor. ** Note ** If you have any discomfort with your knees or joints, try

one of the other variations.

Technique: 7 Drishti: Third EyeDescription: Inhale look up.

Technique: 8 Drishti: NoseDescription: Exhale full forward bend. Hold for 5 Ujjayi breaths. ** Note ** Once in full pose, check the sacred area (sacral plate) for balance,

as you should be able to place a hot cup of tea on this region of your body.

Technique: 9Description: Inhale look up straight arm and straight spine.

Technique: 10Description: Exhale bend the left knee. ** Note ** We recommend coming up with a bent left knee as this will release a tremendous amount

of pressure in the lower back.

Technique: 11Description: Inhale bringing yourself up using breath and bandhas.


Technique: 13Description: Inhale your left foot into half bound Lotus.

Technique: 14Description: Exhale your left knee down and back.


Technique: 16Description: Exhale reach around to clasp your toe. Keep your shoulders down and back, and your tailbone tucked in while you gently sweep

your knee back.


Technique: 18Description: Exhale full forward bend, placing your right hand on the floor.

Technique: 19 Drishti: Third EyeDescription: Inhale look up.




Technique: 20 Drishti: NoseDescription: Exhale full forward bend. Hold for 5 Ujjayi breaths.

Technique: 21Description: Inhale look up straight arm and straight spine.

Technique: 22Description: Exhale bend the right knee. ** Note ** We recommend coming up with a bent right knee as this will release a tremendous

amount of pressure in the lower back.

Technique: 23Description: Inhale bringing yourself up using breath and bandhas.

Technique: 24Description: Exhale release. Samasthiti.

Asana: 35 - Setu Bandha Sarvangasana (modified) ( Neck Balance with Back Arch )


Benefits/Comments: Opens the front body and stretches the chest, spine and neck, increasing flexibility. It helps stimulate the thyroid, reducesbackaches, and is calming.

Variation Comments: Variation with bolster and head supported


Drishti: Nose


Technique: 1Description: Place your bolster vertically in line with your mat.

Technique: 2Description: Sit on the floor placing your sacral plate against the edge of the bolster. Extend your legs out in front of you.



Asana: 35 - Setu Bandha Sarvangasana (modified) ( Neck Balance with Back Arch )

Technique: 3Description: Exhale lie back and place your shoulders, back and head on the bolster with your arms extend out to your side. Be sure to keep

your sacral area against the edge of the bolster. If you lower back is uncomfortable, try using 1 or 2 blankets folded neatly. Make sure the clean edge of the blankets is against your sacral plate. Hold this pose for 3-5 minutes.

Technique: 4Description: Exhale gently roll off the bolster on to your right side and bring your knees to your chest. Hold for 3-5 breaths.

Technique: 5Description: Inhale place your left hand flat on the floor and lift yourself up to a sitting position.


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