Yoga Journal USA - Your 6-Week Yoga Guide To Build Strength 2017 PDF

YOUR 6-WEEK YOGA GUIDE TO
SPECIAL ISSUE BUILD STRENGTH
20
SEQUENCES!
+ Moving
meditations
for calm
Tone & tighten legs,
arms, core & more
Injury
Boost immunity
& health proof
Rev your energy levels
your
Feel happier body
every day
Get in your best
shape ever!
CORE
POWER
3 HOME
PRACTICES FOR
STRONG ABS
POSES FOR HAPPY HIPS & HAMSTRINGS

Explore the power of yoga therapy.
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PHOTO: DAVID MARTINEZ; MODEL: TIFFANY CRUIKSHANK; STYLIST: LYN HEINEKIN; HAIR/MAKEUP: JOSEFINE; TOP: ONZIE; SHORTS: BROOKS
8 6-WEEK YOGA GUIDE
Everything you need to
get t in body, mind, and
spirit in just six weeks.
PLUS: How to do Sun
Salutations.
12 FEEL YOUR BEST

Yoga creates a unique
form of tness with
strong yet exible mus-
cles. Discover why.
PLUS: Bonus benets,
from weight loss to
better brainpower.
by Catherine Guthrie
18 GEAR ESSENTIALS
You dont need much to
do yogajust a clear
space in a clean, warm
room. But it helps to have
a mat and a few other
good props. PLUS:
Yoga media guide.
COVER CREDITS: DAVID MARTINEZ;
MODEL: TIFFANY CRUIKSHANK;
STYLIST: LYN HEINEKIN; HAIR/
MAKEUP: JOSEFINE; CLOTHING:
TOP: ONZIE; SHORTS: BROOKS
2 YO GAJ O U R N A L .CO M
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49
6 editors letter 70 back & twists
72 REINVENT YOUR WHEEL By
24 arms & shoulders targeting your tight spots, you
26 ARM YOURSELF The key is can go deep and discover your
relaxation. by Jason Crandell best backbend ever. by Andrea
Ferretti and Jason Crandell
34 SHOULDER SAVERS Protect
your shoulders as you move into 80 LOWER-BACK LOVE How to
backbends. by Jason Crandell protect your lower back as you
spiral your spine in a classic
38 REACH FOR MORE Learn Wild
twisting pose. by Richard Rosen
Thing and youll be set to take on
any challenging upper-body 84 THE LUMBAR LOWDOWN
pose. with Amy Ippoliti Building strength in the lower
back can keep injuries at bay.
40 core by Alisa Bauman
42 TAP YOUR CORE POWER SOURCE 88 BACK IN ACTION Create

Gain deeper understanding of strong, sexy muscles with
100 core strength to power your
entire life. by Coral Brown, with
this backbending sequence.
with Rodney Yee
34
Hillari Dowdle
90 REVOLVE TO EVOLVE Try this
48 HARD CORE A block can
54
torso-toning sequence for better
help you develop abdominal digestion. with Peter Sterios
strength. by Jason Crandell
50 AB-SOLUTELY CENTERED
92 yoga living
Work from your core to nd 94 INNER PEACE, OUTER BEAUTY
strength for your entire Add Ayurvedic self-care rituals
practice. with Ana Forrest to your daily home practice
to celebrate body and spirit.
52 legs, hips, & glutes by Niika Quistgard
54 SAGE MOVES FOR MEDITATION 100 EAT LIKE A YOGI How do

Take root in Lotus Pose to settle lessons learned on the mat
your nerves, quiet your mind, translate to pleasures of the
and let your energy blossom. table? by Dayna Macy
by Nora Isaacs
104 LIGHT, FRESH, FAST
62 TAKE A SEAT Build strength
72
Bring home the fresh, simple,
and stamina with Utkatasana, and sumptuous avors often
a demanding standing squat. found on yoga retreats.
by Carol Krucoff by Charity Ferreira
66 LIVE JOY An energizing 108 STRESS LESS TO SLIM Hold

CLOCKWISE FROM TOP LEFT: SHERI GIBLIN; KATRINE NALEID;
standing sequence youll love your poses a little longer to nd

to do. with Nicki Doane and stillness and greater depth.
Eddie Modestini with Sarah Powers
This publication contains new and
68 DO THE TWIST 110 BE THE SKY Practice limit- reprinted stories from previous issues of
DAVID MARTINEZ (2); RORY EARNSHAW
Release negative emotions and less awareness and let yourself Yoga Journal. Ages and other time-
improve your alignment by be as innite as the heavens. sensitive details have not been changed.
opening the muscles around your by Frank Jude Boccio The exercise instructions and advice pre-
hips. with Stephanie Snyder sented in this magazine are designed for
112 POST-PRACTICE PAUSE people who are physically t and in good
Try meditating on your bodys health. They are not intended to substitute
strength, ability, and agility, and for medical counseling. The creators, pro-
ducers, participants, and distributors of
youll feel and see the results.
Yoga Journal disclaim any liability for loss
94
by Hillari Dowdle or injury in connection with the exercises
shown or the instruction and advice
expressed herein.
4 YO GAJ O U R N A L .CO M YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH

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editors letter
YOU, EVEN
EDITOR IN CHIEF Carin Gorrell
GENERAL MANAGER Kim Paulsen
STRATEGIC BRAND DIRECTOR Kristen Schultz Dollard
PUBLISHER Melissa McCarthy Strome
STRONGER!
EDITORIAL
COPY CHIEF Matt Samet

PROOFREADERS Kristin Bjornsen, Laurel Kallenbach
ART
by Carin Gorrell ART DIRECTOR Melissa Newman

ASSOCIATE ART DIRECTOR Abigail Biegert
There are so many good reasons to get stronger and more t. Sure, its PRODUCTION
GROUP PRODUCTION DIRECTOR Barb Van Sickle

beach season, and who doesnt want to feel more condent in a bathing suit? PREPRESS MANAGER AND COLOR SPECIALIST Joy Kelley
But thats just the tip of the benets iceberg. For yogis, building physical ADVERTISING COORDINATOR Cossette Roberts
strength translates to more balance, stability, and stamina on the mat. It also D I G I TA L
DIGITAL DIRECTOR Alan Zucker

helps protect muscle mass and bone health and plays ASSOCIATE DIGITAL DIRECTOR Patty Hodapp
a role in disease prevention, plus it boosts mood and G E N E RA L A DV E RT I S I N G
energy levels. And all of this adds up to more years MIDWEST SALES Cookman Campbell
DETROIT SALES Keith Cunningham
you get to spend doing the practice you love!
WEST COAST SALES Kathleen Craven
That was the inspiration for creating this special
YO GA, MEDIA & DIR ECT R ESP O N SE ADV ERT ISING
edition of Yoga Journal, a six-week yoga plan for SOUTHEAST AND WEST COAST ENDEMIC
improving head-to-toe strength. Theres something AND WELLNESS DIRECTOR

Wesleigh Roeca (415) 624-9459
magical about the idea of making a six-week commit- SALES DEVELOPMENT DIRECTOR
ment. Its not overlong, yet its serious enough to get Kelsey LaPort (631) 662-4228
results that you really noticein the way your body M A R K E T I N G & C O M M U N I C AT I O N S
DIRECTOR OF INTEGRATED MARKETING Greg Brenton

feels and looks, in the quality of your breath, and in the way you think and feel DIRECTOR OF CORPORATE COMMUNICATIONS Dayna Macy
about yourself and your life. In six weeks of practice, you can establish or INTEGRATED MARKETING MANAGER Lindsey Carrier
SENIOR MARKETING DESIGNER Tanya Cantu
enhance legitimate yoga roots: your mat will become a place of refuge, and
MARKETING COORDINATOR Kaitlyn Brennan
youll nd yourself eager to practice every day. That means youll stick with it
BUSINESS OFFICES
for months and years, enjoying the benets as they manifest exponentially. 5720 FLATIRON PARKWAY, BOULDER, COLORADO 80301
This issue starts with the physical, as that is whats easiest to get a grip on. PHONE (303) 253-6300
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glutes, all from top teachers and that you can do at home. But we also go deeper
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into the realm of the mind and spirit to give practical information on eating well
to fuel your practice and improve your inner luster. Then theres the beauty ritu-
als in Inner Peace, Outer Beauty (page 94) in the Yoga Living section, which serve
PRESIDENT & COO Andrew W. Clurman
to enhance your personal wellness. And the simple meditation techniques in CHIEF FINANCIAL OFFICER Michael Henry
Be the Sky (page 11o) are perfect for calming the mind and nourishing the spirit. EXECUTIVE VICE PRESIDENT, OPERATIONS Patricia B. Fox
VICE PRESIDENT, HEALTHY LIVING GROUP Kim Paulsen

This special issue has been carefully curated to produce noticeable results.
VICE PRESIDENT, CONTROLLER Joseph Cohen
Well wager that by the end of six weeks, youll have a stronger body, an VICE PRESIDENT, DIGITAL AND DATA Jonathan Dorn
VICE PRESIDENT, RESEARCH Kristy Kaus

improved outlook, and a yoga practice you cant live without.
VICE PRESIDENT, INFORMATION TECHNOLOGY
Nelson Saenz
CRUZ BAY PUBLISHING, INC.
Carin Gorrell
Editor in Chief
6 YO GAJ O U R N A L .CO M YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H
CHRISTIAN TAYLOR
2 x WORLD CHAMPION
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6
YOGA JOURNALS
WEEK
YOGA
GUIDE
Follow our daily practice plan and youll get a better
body, a calmer mind, and a stronger spirit.
Sure, we all wish change would happen controlling Western mindset that says, I
overnight, but the truth is it takes awhile will beat back fat! I will bulk up muscles!
to form a new habitand to get results. Simply allow space for yoga to work its
But stick with it, and results you shall have. kinder, gentler body changes.
The Yoga Sutra, an ancient Indian text, If youre not sure how to do that, let this
is clear about this: Practice regularly over issue show you. Just follow our recommen-
time with sincerity and intention, and you dations through six weeks to a tter, happi-
will see the fruits of your labor. We agree er new you. (To see our plan, turn the page.)
weve seen it work. Weve arranged things so that you can start
Yoga yields a specic kind of tness, off slowly, build strength as you go, and to-
tending toward leaner and more exible ward the end of the plan, nd yourself play-
limbs. It boosts cardiovascular health and ing with poses you might have once
leads to improvement on many physical- thought out of reach. Arm balances? You
health measures, from brain function to can do it! Deep backbends? Done! Even
blood sugar. (See Feel Your Best, page 12.) Lotus Pose may be accessible to you. Youll
We think six weeks is a sweet spot for be surprised at what you can achieve after
digging yourself a new groovenot for just only six weeks of consistent, focused, daily
making yoga an ingrained way of life, but practice. Take time for meditation every
for putting in the time and effort to see day, and your mood may shape up, too.
these changes manifest. Youll be a little In other words, youll be t in body,
more centered, a little stronger. You might mind, and spirit. Yoga delivers benets that
see muscle where there was none; more no other form of exercise can touch. Enjoy!
tone where there was ab. Yet let go of that 7KH(GLWRUV
p h o to g ra p hy by D av i d M a r t i n ez
MODEL: JESSICA OM; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: COLLEEN STONE/FORD ARTISTS MIAMI;
CAPRIS: LULULEMON ATHLETICA; MAT/BAG: PRANA
YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H
YO GAJ O U R N A L .CO M 9
SIX-WEEK TOTAL 4
SHAPE-UP PLAN 3
Well focus mostly on content drawn from salute the sun

this special issue of Yoga Journal, but for a
change of scenery, we recommend taking a 2 Many of our workouts suggest starting
class in a studio once or twice a week or a practice with Sun Salutations (a.k.a.
Surya Namaskar). On super-busy days,
working out with one of the great DVD
this can be a practice all by itself!
selections listed below. (Find even more Heres how to complete the sequence:
video suggestions on page 22, or check out
yogajournal.com and yogavibes.com.) Standing at the top of your mat in (1) Tadasana (Mountain
If youre a beginner, follow our plan and 1 Pose), inhale and stretch your arms overhead into (2) Urd-
hva Hastasana (Upward Salute).
take it slow, using the poses on each section
opener to warm up. Let the benets build Exhale and reach your arms forward as you hinge from
the hips into (3) Uttanasana (Standing Forward Bend).
youll get there. Alternately, pick and choose Extend the breath for a microsecond and release all ten-
from this issue as you see t. Either way, sion. Inhale, atten the back, and come up to (4) Ardha
positive results should follow! Uttanasana (Half Standing Forward Bend).
WEEK 1 WEEK 2 WEEK 3

MONDAYS Hard Core (p. 48) +
Hard Core (p. 48) Hard Core (p. 48) Tap Your Core Power Source
CORE (p. 42)
TUESDAYS
Take a Seat (p. 62) + The Lumbar Lowdown (p. 84) +
LEGS, HIPS, & Do the Twist (p. 68)
The Lumbar Lowdown (p. 84) Do the Twist (p. 68)
GLUTES
WEDNESDAYS
Camel Pose (p. 70) + Camel Pose (p. 70) +
Back in Action (p. 88)
BACK & TWISTS Revolve to Evolve (p. 90) Revolve to Evolve (p. 90)
THURSDAYS Hard Core (p. 48) +

Hard Core (p. 48) Hard Core (p. 48) Tap Your Core Power Source
CORE (p. 42)
FRIDAYS Eagle Pose (p. 24) + Shoulder Savers (p. 34) +

Reach for More (p. 38)
ARMS & SHOULDERS Shoulder Savers (p. 34) Reach for More (p. 38)
SATURDAYS Take an Iyengar class, or join

Pop into a beginners class, Try a Vinyasa Flow class, or regis-
Yoga Journals Iyengar 101 course
TAKE A CLASS/ or sign up for Yoga Journals ter for Yoga Journals Vinyasa 101
for inspiring practices from senior
VIDEO DAY Yoga for Beginners online course course with teacher Eddie Modes-
Iyengar teacher Carrie Owerko
at aimhealthyu.com tini at aimhealthyu.com
at aimhealthyu.com
SUNDAYS Alternate-Nostril Breathing

Alternate-Nostril Breathing Inner Peace, Outer Beauty (p. 94)
MEDITATION IN (p. 92), 10 minutes + Light, Fresh,
(p. 92), 5 minutes + Eat Like a Yogi (p. 100)
MOTION Fast (p. 104)
1 0 YO GAJ O U R N A L .CO M YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H
5
6
7
Holding the breath, step or jump back to Plank Pose.

Then, exhale and release down into the pushuplike pose
TAMARA BROWN/ARTIST UNTIED; TOP: ELISABETTA ROGIANI; LEGGINGS:
(5) Chaturanga Dandasana (Four-Limbed Staff Pose).

MODEL: CORTNEY CANTRELL; STYLIST: LYN HEINEKEN; HAIR/MAKEUP:
Inhale, push through the arms, roll onto the tops of your
feet, and lift through the chest into (6) Urdhva Mukha Sva-
nasana (Upward-Facing Dog Pose). Exhale, roll back over
the toes, and lift your hips into (7) Adho Mukha Svanasana
(Downward-Facing Dog Pose). Rest here for a breath or 9
two if you need, pushing evenly through the hands and
feet. Relax the neck.
When ready, exhale and come once again into (8) Stand-
ing Forward Bend. Inhale into (9) Half Standing Forward
Bend, then exhale again into (10) Standing Forward Bend.
Inhale, come up to (11) Upward Salute. Exhale into (12)
Mountain Pose. This is one round of Sun Salutation. Do 6
DOCE VIDA FITNESS
to 10 times or more.
10
To see it live on Yoga Journals website, visit yogajournal
.com/video/268. There youll also nd variations for
11
beginners and more advanced practitioners.
12
WEEK 4 WEEK 5 WEEK 6

Hard Core (p. 48) + Tap Your Core Power Source (p. 42)
Tap Your Core Power Source (p. 42) Tap Your Core Power Source (p. 42)
+ Ab-solutely Centered (p. 50) + 7 Poses for Core
+ Ab-solutely Centered (p. 50) + Ab-solutely Centered (p. 50)
Strength (yogajournal.com/core-strength)
Live Joy (p. 66) + Sage Moves

Live Joy (p. 66) for Meditation, preparatory Sage Moves for Meditation (p. 54)
poses (p. 54)
Reinvent Your Wheel,

Reinvent Your Wheel, preparatory
preparatory poses (p. 72) + Reinvent Your Wheel (p. 72)
poses (p. 72)
Back in Action (p. 88)
Hard Core (p. 48) + Tap Your Core Power Source

Tap Your Core Power Source (p. 42) Tap Your Core Power Source (p. 42)
(p. 42) + Ab-solutely Centered (p. 50) + 7 Poses for
+ Ab-solutely Centered (p. 50) + Ab-solutely Centered (p. 50)
Core Strength (yogajournal.com/core-strength)
Arm Yourself, preparatory Arm Yourself, preparatory poses

Arm Yourself (p. 26)
poses (p. 26) (p. 26) + Reach for More (p. 38)
Try a Kundalini class, or do one Enjoy a Yin Yoga class, or see Yin
Join a Power Yoga class, or take Pillars of Power Yoga,
of the Kundalini practices with Yoga: The Foundations of a Quiet
an online course with Baptiste teacher Leah Cullis, at
teacher Guru Jagat available on Practice with Paul Grilley ($30,
aimhealthyu.com
yogajournal.com pranamaya.com)
Inner Peace, Outer Beauty (p. 94) + Stress Less to Slim (p. 108) + Inner Peace, Outer Beauty (p. 94) +
Be the Sky (p. 110) Be the Sky (p. 110) Stress Less to Slim (p. 108) + Be the Sky (p. 110)
YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H YO GAJ O U R N A L .CO M 1 1
FEEL YOUR BEST
How the practice of yoga promotes tness of body, mind, and spirit
Yoga creates tness, theres no doubt To embrace tness as the rst step toward
about iteven if yogis themselves sometimes nding the middle path, consider expanding
quibble over the semantics. One yogi argues your denition of tness, Rountree suggests.
that a tness-oriented approach undermines The American College of Sports Medicine
yogas spiritual foundations. Another counters will tell you that tness consists of four ele-
that physical practice is a must for excavating ments: muscular tness, exibility, cardiovas-
yogas deeper treasures. So whos right? cular tness, and respiratory ability. But those
They both are, says Sage Rountree, a yoga hard-edged parameters can rub against yogas
teacher and endurance-sports coach in Cha- spiritual and philosophical moorings like ill-
pel Hill, North Carolina, and the author of tting shoes on sensitive feet. Another way to
The Athletes Guide to Yoga. In truth, yoga think about tness in yoga is as the practice
practitioners need to forge the middle path of coping with incrementally greater stressors,
between spiritual practice and exercise, she both physical and mental, Rountree says. At
says. Otherwise youll miss out on getting ev- the end of the day, the ability to handle those
erything yoga has to offer. stressors with nesse, instead of freaking out
Cyndi Lee, founder of the now-closed OM and going into ght-or-ight mode, is tness.
Yoga Center in New York, and a t yogi herself, Yoga delivers on all of these frontsand
agrees. A purist might say that you shouldnt on many others, too. Would you like a hit of
put too much emphasis on the body, but ignor- serenity, better brain power, stronger bones,
ing it doesnt make sense, either, she says. You and reduced hypertension? See the sidebars
cant get enlightened outside of your body. on the next pages for more on these benets.
by Ca t h e r i n e G u t h r i e p h o to g ra p hy by D av i d M a r t i n ez
STRENGTH
One of the most obvious benets of
yoga is strength. The practice has a
uniquely holistic effect on muscles. Put
a yoga practitioner next to a football
player, and its clear that the two activi-
ties tax muscles differently. Football
demands explosive speed and brute
strength; players build short, tense
muscles with concentric contractions.
A concentric contraction stimulates as
it shortenspicture the biceps bulging
as dumbbells curl toward the chest.
Then they put the dumbbells down,
resisting the pull of gravity in what
is called eccentric contraction. Few
exercises work the muscles equally in
both ways.
But both are key in yogaoften at
the same time. Nearly every single yoga
posture simultaneously lengthens and
strengthens complementary muscles.
For instance, as you bend the front knee
to 90 degrees in Virabhadrasana I (War-
rior Pose I), the quadriceps on the front
of the exed thigh resist gravity and
lengthen eccentrically. Meanwhile, in
the upper body, the arm muscles shorten
concentrically to pull the biceps back
and alongside the ears. This balanced
contraction and elongation creates long,
lean muscles that may, ultimately, be
more durable and injury proof than
short, tight ones.
The rst Western medical study to
directly examine muscle strength and
yoga appeared in 2001 in the journal
Preventive Cardiology. Researchers at
the University of California, Davis, re-
cruited 10 yoga newbies and took base-
line measurements of their strength,
exibility, and lung function. After eight
weeks of doing yoga, strength and exi- INCREASED HAPPINESS
bility had grown as much as 31 percent. Yoga may lead to brighter, happier thinking all the way around. Though the mechanism
Thats a huge gain, but the study is is not fully understood, Yoga Journals contributing medical editor Timothy McCall, MD,
not without its hiccups, according to notes, one study found that a consistent yoga practice is associated with a decrease in
depression and both a signicant increase in serotonin levels and a decrease in mono-
Yoga Journals contributing medical editor
amine oxidase (a substance that breaks down neurotransmitters) and cortisol. Among
meditators, a study by Richard Davidson, PhD, at the University of Wisconsin also found
increased activity in the brains left prefrontal cortex, associated with feelings of well-
being and happiness.
STRONG BONES
Because yoga is a weight-bearing exercise, it can help prevent bone loss around mid-
life and maybe even build new bone in cases of osteoporosis. A 2001 study published
in the journal Topics in Geriatric Rehabilitation found that, whereas a broad group of
participants typically lost or simply maintained bone, roughly 85 percent of those
identifying as yoga practitioners actually gained bone in the spine and in the hips.
WEIGHT-LOSS
PROMOTION
According to McCall, yoga lowers
cortisol levels. If that doesnt
sound like much, consider that
stressed-out Americans are
ooded with cortisol 24-7taxing
our adrenal glands and contribut-
ing to the obesity epidemic. Turns
out, its not the most vigorous
forms of yoga that lead to weight
loss, either. A 2006 study out of
Seattles Fred Hutchinson Cancer
Research Center found that
those practicing a moderate form
of yoga once a week for four
years lost an average of 5 pounds
compared to those who didnt
and who packed on 13.5 pounds!
BETTER
BRAINPOWER
A 2013 study out of the Univer-
sity of Illinois recruited 30 female
undergrads and had them either
MODEL: TIFFANY CRUIKSHANK; SHORTS: BROOKS; BRA TOP: ONZIE; SHOES: C9
exercise at 60 to 70 percent of
their maximum heart rate for 20
minutes orat a different time
perform 20 minutes of yoga.
They found that the women per-
formed signicantly better on
mental tests after the yoga ses-
sions as compared to the exer-
cise sessions.
Timothy McCall, MD, author of Yoga
as Medicine. McCall points out that
muscle strength and other tness mea-
sures map onto people differently. For
instance, he says, men often come to
yoga strong but stiff, whereas women
are frequently more exible but lack-
ing in strength. Yoga isnt about meet-
ing one predetermined goal; its about
meeting you where you are and taking
you to a place of greater balance, he
says. Yoga can meet everyones needs,
but its going to take awhile.
FLEXIBILITY
Yogas stretching component not
only lengthens the muscles but also
puts joints through their full range of
motion. A greater range of motion
translates to greater economy and
ease of movement.
Remember that study from UC
Davis? The 10 newly minted yoga stu-
dents upped their exibility by as
much as 188 percent in eight weeks of
doing yoga. The researchers attribut-
ed the monumental gain to the static
holds. Holding a yoga pose forces the
stretch into a muscles connective tis-
sue. Thats important because a mus-
cle can grow longer only if the web of
connective tissue that runs through
and around the muscle bers allows
the stretch. (Warning: Though con-
nective tissue can safely stretch by 10
to 15 percent, the ligaments and ten-
dons start to tear at only 4 percent, so
make sure the stretch is in the belly
of the muscle, not the attachments.)
Again, balance is the key. Not all
yoga practitioners need more exibili-
ty, says McCall. People with hypermo-
bile joints should tighten muscles
instead, by focusing on repetitive
PAIN RELIEF movements and a short range of mo-
Yoga can ease your pain. According to several studies, asana, meditation, or a combination. ber-exible people need to
tion of the two reduced pain in people with arthritis, bromyalgia, carpal tunnel syn- focus on strengthening the muscles
drome, and other chronic painproducing conditions. When you are able to relieve your around the joint for stabilization,
pain via these natural methods, your mood improves, youre more inclined to be active, McCall notes, not on stretching
and you dont need as much medication.
themselves to the max.
HEART HEALTH
When it comes to cardiovascular FEWER JOINT EVEN BLOOD-
tness, things are a little less clear. On
one side, those with a heart-thumping
ACHES SUGAR LEVELS
Every time you practice yoga, you McCall notes that yoga lowers LDL
practice swear up and down that they
take your joints through their (bad) cholesterol and boosts HDL
get plenty of cardio work. If you entire range of motion (ideally). (good) cholesterol, improving blood-
take my yoga class, you dont need This can help prevent degenerative fat proles for all practitioners. In
additional cardio, because your heart arthritis or mitigate disability by people with diabetes, yoga has been
rate will reach a healthy max within squeezing and soaking areas of found to lower blood sugar in several
the rst 30 minutes of the 90-min- cartilage that normally arent used. ways: by lowering cortisol and adrena-
Joint cartilage is like a sponge, line levels, encouraging weight loss,
ute class, says Lisa Black, owner of
McCall explains: It receives fresh and improving sensitivity to the
Shakti Vinyasa Yoga in Seattle. nutrients only when its uid is effects of insulin. Get your blood-
Other experts say thats wishful squeezed out and new nutrient- sugar levels down, and you decrease
thinking. I dont care what people rich uid can come in. Without your risk of diabetic complications.
say. Yoga isnt cardiovascular exercise, proper sustenance, neglected car-
Rountree says. Even a fast-paced vin- tilage can wear out like a brake
pad, leaving bone exposed.
yasa practice wont challenge the
heart in the same way as running,
swimming, or even fast walking.
What does the research say? The
best study on the subject of cardiovas-
cular tness and yoga came out in less revved up, meaning your body re- but after just 8 weeks of practicing
2007, in the journal BMC Complemen leases less of the stress hormones, like pranayama, these subjects were
tary and Alternative Medicine. For cortisol, and the heart becomes breathing better.
the trial, researchers enrolled 20 in- healthier for it. Using the breath during a more
termediate-to-advanced yoga practi- conventional workout gives you the
tioners. Each person donned a RESPIRATORY CAPACITY best of both worlds, says Ed Harrold,
heart-rate monitor and took a 56-min- Everyone agrees the breath is central former director of yoga and sports
ute beginner Ashtanga Yoga class. to tness. In a review of the medical training for the Kripalu Institute for
The session included 28 minutes of literature supporting yogas impact on Extraordinary Living in Stockbridge,
Sun Salutations, 20 minutes of stand- tness, published in 2002 in The Jour Massachusetts. Bringing yogic tech-
ing poses, and 8 minutes of seated and nal of Alternative and Complementary niques into the gym paradigm is a nat-
supine poses, including Corpse Pose. Medicine, overwhelming evidence ural t, he says.
The bad news is that, during the showed that people who regularly But is the inverse also true? Can
56-minute yoga class, the students practice yogic breathing (pranayama) you come to the mat with an expecta-
mean maximum heart rate was 49 per- increase their maximum oxygen con- tion of simply building tness? Yes,
cent, which is way short of the 65 per- sumption. That means more oxygen says Leeeveryone receives F-word
cent recommended for heart health in from the lungs reaches muscles during benets from yoga, dedicated yogis
a t person by the American College exercise; more oxygen to the muscles and gym rats alike. Asana practice is a
of Sports Medicine. means that less lactate builds up; and codied set of physical exercises that
Lead author Marshall Hagins, an less lactate in the muscles translates helps us be radiantly healthy by de-
Ashtanga Yoga practitioner and an as- to greater endurance. sign, she explains. Besides, if youre
sociate professor of physical therapy In the UC Davis study, volunteers just using it as a workout, are you
at Long Island University Brooklyn, increased their maximum oxygen con- really hurting anyone?
elaborates on the ndings: Yoga sumption by 7 percent. Thats signi-
changes the general rubric of how cant, says Chrys Kub, a physical Catherine Guthrie is a health writer and
your body deals with stress. You get therapist and yoga therapist in Char- yoga teacher living in Bloomington, Indiana.
lotte, North Carolina, because it nor-
mally takes 15 to 20 weeks of physical
activity to see gains in lung function,
GEAR
Everything you need to begin, and sustain,
a yoga practice by Hillari Dowdle
ESSENTIALS
A clean, clear space and
a willingness to devote
time are the bare neces-
sities for a yoga practice.
That said, props, mats, and
PHOTO: JEFFERY CROSS; MODEL: MALACHI MELVILLE; STYLIST: JENNA DROBNICK/ARTISTS SERVICES;
stretchy clothes can make
your experience more
enjoyable (and stylish)!
Whether youre practicing
at home or in the studio,
think simple and follow HAIR/MAKEUP: MILES BERDACHE/ARTISTS SERVICES
these time-honored tips.
PROPS
BLOCK
A block (or two) lets you raise
the oor to meet your hand in
a pose like Half Moon, or it can
be a place to rest your head in
Downward-Facing Dog Pose.
Sustainably harvested wood,
bamboo, cork, and eco-friendly
foam are all good options. Cork
and foam are the most comfort-
able for propping your back or
shoulders in restorative poses,
but wood and bamboo can be
pleasing to the hands when you
need a place to rest them in
Standing Forward Bend.
MAT
Most studios have mats for stu-
dents to use at no charge or for a
nominal fee. But if youre going to
class with any regularity, youll
want a mat of your own, both for
hygienic reasons and for practicing
at home between classes.
BAG
A pretty bag is hardly necessary,
but it lets you keep all your things
together if youre commuting to
yoga class. Choose one thats
slightly bigger than your mat, or
even larger if you want to carry
your own props.
STRAP
A strap is a good aid
for reaching things you
cant yet, like your toe in
Reclining Hand-to-Big-Toe
Pose. Hemp and cotton
are the most common
materials. A no-slip
buckle is a nice feature,
and some straps have
built-in loops for your
hands or feet.
BOLSTER BLANKET
A blanket provides cushion-
A bolster is used to support
you in a variety of reclining
ing under the knees and hips
and can be folded in all kinds BOTTLE
poses, such as Supta Vira- of ways to prop your shoul- Staying hydrated
sana (Reclining Hero Pose). ders in Supported Shoulder- throughout practice is
Bolsters can be at and stand, your wayward hip in a good idea. Consider
rectangular, or cylindrical. Pigeon Pose, and your bottom investing in a good reus-
New bolsters, particularly (to get the proper pelvic tilt) able bottle so as not to
PHOTOS: BROOKS FREEHILL;
the cylindrical ones, may in seated forward bends. It create excessive waste
feel overstuffed at rst, but can also keep you warm dur- and violate the yogic pre-
STYLIST: EMILY CHOI
the lling will settle with ing your nal rest in Sava- cepts of aparigraha and
use. Look for one with a sana. Choose a rm one made asteya: nongrasping and
removable covering made of sturdy fabric that holds a nonstealing (from the
of cotton or some other fold well and doesnt feel too earth), respectively.
washable natural fabric. itchy against your skin.
CLOTHING
Theres a reason baggy sweat-

pants arent ideal for yoga class,
especially for beginners: The
teacher needs to see your body
in order to observe your align-
ment. Try capris like Moving
Comforts Endurance capri
(movingcomfort.com), Zobhas
Straight Leg capri (zobha.com),
Title Nines Dream capri (titlenine.
com), or kicky bootleg pants like
the Lucy Perfect Core capri (lucy
.com). For a sleek look combined
TRINETTE REED/GETTYIMAGES
with durability, try Lululemons

Wunder Under pant (lululemon.
com). When it comes to yoga
apparel, a pair of basic yoga
pants is a good place to splurge
youll get your moneys worth
from the repeat wearings.
MIXED MEDIA
study guides inspiring music practice videos
Books, music, and

videos are great
for motivation and
inspiration.
The Unchanging by Donna De

Lory. De Lorys ethereal vocals
Moving Toward Balance by Rod- Yoga for Beginners with Bar-
and electronic beats are
ney Yee with Nina Zolotow. bara Benagh. Clear instruction
matched to funky, deep devo-
A masterful eight-week home- and expandable sequences
tional music perfect for prac-
practice course for beginners from a veteran yoga teacher
tice (donnadelory.com).
and intermediate yogis. (bodywisdommedia.com).
Pilgrimage by MC Yogi. Funky
Yoga: Mastering the Basics Yoga for Morning, Noon, &
beats and uplifting lyrics make
by Sandra Anderson and Rolf Night with Jason Crandell.
this a perfect vinyasa compan-
Sovik. A beautiful book that Three 20-minute practices
ion (krishnadasmusic.com).
introduces asana, as well as to use separately or together
The Eternal Embrace by Baird (amazon.com).
many other yogic concepts.
Hersey and Prana. Tibetan
The Language of Yoga: Com- Ashtanga Yoga Beginners
multiphonic and Tuvan
plete A to Y Guide to Asana Practice with Nicki Doane.
throat-singing techniques set a
Names, Sanskrit Terms, and Master the fundamentals
score to Patanjalis eight limbs
Chants by Nicolai Bachman. of Ashtangas primary series
of yoga (pranasound.com).
A beginner-friendly dictionary (amazon.com).
Mridanga by The Mayapuris.
to decode the Sanskrit names Insight Yoga with Sarah Pow-
Earth-shaking rhythms and
your teacher may use in class. ers. A terric introduction to
beautiful melodies explain why
The Heart of Yoga: Developing Yin Yoga and key concepts in
this group has become a Bhakti
a Personal Practice by T. K. V. mindfulness (pranamaya.com).
Fest favorite (mantralogy.com).
Desikachar. A beautiful guide Flow Yoga for Beginners with
Sadhana by Maneesh de Moor.
to yogas deeper dimensions. Shiva Rea. Inspiring scenery
Meditative instrumental
The Shambhala Encyclopedia and energetic sequencing for
world music that creates an
of Yoga by Georg Feuerstein. anyone who wants to go with
atmosphere of absorption
The ultimate reference guide the ow (acaciacatalog.com).
(soundstrue.com).
for any curious yogiand Yoga Journal 21-Day Challenge
Deva Lounge Collected remixes
a valuable companion for a A four-disk set featuring a
of kirtan singer Deva Premals
lifetime of practice. variety of practices from top
greatest hits. Hypnotic
Light on Yoga by B. K. S. teachers like Jason Crandell,
(soundstrue.com).
Iyengar. The bible of asana. Kate Holcombe, Rebecca
Queen of Hearts by Jai Uttal. Urban, and Elise Lorimer
Yoga Anatomy by Leslie Kami- The lovelorn kirtan singer (amazon.com).
noff and Amy Matthews. Expla- is at his best here, mixing jazz
nations and illos that enable Total Yoga: The Flow Series,
instruments with traditional
you to see what goes on inside Water with Ganga White
Indian ones (soundstrue.com).
the body when you do yoga. and Tracey Rich. This simple
vinyasa sequence is an ideal
Yoga: The Spirit and Practice of
home practice for beginners
Moving into Stillness by Erich
(whitelotus.org).
Schiffmann. A lovely practice
guide that never lets the Rodney Yees Yoga for Begin-
reader forget that the meaning ners with Rodney Yee and
of yoga truly lies within. Colleen Saidman. Clear instruc-
tions, inspirational pose model-
ing, and teacher-student
adjustments (amazon.com).
A DV E RT ISE M E N T
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contents
arms & shoulders ARM YOURSELF 26
SHOULDER SAVERS 34
REACH FOR MORE 38
IN THIS SECTION
While the arms and shoulders can
generate tremendous power, they
are also high maintenance; they
need conscious upkeep in order
to avoid injury. Poses that require
exibility and power yet also draw
on balance and dexterity help
build that power, while supporting
tendons and ligaments. Practice
the following sequences and
poses to strengthen and protect
the arms and shoulder girdles.
EAGLE POSE
(GARUDASANA)
Wrap your right leg over
your left and hook your
toes around your lower
leg. Place the left arm
over the right and touch
your palms together. Stay
upright and bend the
supporting knee. Lift the
elbows up and move the
hands away from the
face. Gaze gently out at
a xed point. Stay for
10 breaths on each side.
CHRIS ANDRE
arms & shoulders
ARM YOURSELF
The key to mastering arm balances is relaxation, not super-strength. Breathe easy.
by J a so n C ra n d e l l p h o to g ra p hy by Ka t r i n e N a l e i d
Its common to get rattled by arm balanc- True, you may need to build core
es. Falling at on your face is a metaphor strength by making poses such as Paripurna
for failure, and with these poses its an all- Navasana (Full Boat Pose) part of your reg-
too-literal description of what can happen. ular routine. But if you struggle with arm
So if youre like most people, you approach balances, shift your energies away from
arm balances with anxiety, fearing that your bulking up those biceps. Try this friendlier,
arms may not be strong enough to get you and perhaps counterintuitive, approach
airborne. To keep from crashing, you tap that emphasizes opening and relaxing.
into some hard-edged determination. Your Youll use two key preparatory poses to
knuckles turn white; your face turns red; open your joints and get your body deeply
and you push, push, push. familiar with the shape of each of three
You might manage to lift off. But it main arm balances: Bakasana, Parsva
takes more than muscle power and deter- Bakasana (Side Crane Pose), and
mination to perch comfortably in a pose Bhujapidasana (Shoulder-Pressing Pose).
like Bakasana (Crane Pose; see photo at Perhaps the most important thing is to
left). Whats often overlooked is that arm cultivate a playful, curious, and nonstriving
balances require you to relax deeply and re- attitude. The feeling of weightlessness and
lease many of your joints and muscles. You condence that you can nd in these pos-
need suppleness in your groins, hamstrings, tures (not to mention their striking beauty)
hips, knees, and torso just to get into the tends to arouse a sense of attachment.
shape of most of the poses; once you devel- Notice if you become overly intense in
op this, you wont have to work so hard. your desire to perform the poses. If that
Thats not to say you can forget all about happens, let go and search for the delicate
strength. But if your upper body is strong balance between effort and relaxation. Use
enough to support a healthy Plank Pose, the exploration of these postures as a way
you probably dont need any more arm to practice meeting any challenge with un-
strength than you already have. derstanding, acceptance, and resilience.
YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H YO GAJ O U R N A L .CO M 27
ON THE WAY TO
This pose is a perfect introduction to the subtleties of
Bakasana (Crane Pose) arm balancing because of its deeply folded, compact
shape as well as the back rounding and the groin and hip
opening it requires. The squatting and folding elements
of the rst prep pose, Marichyasana I, will help you develop the hip exibility and postural
awareness necessary to do Bakasana with less effort and resistance. The second prep
pose, Malasana (Garland Pose), will broaden and free your upper back, safely round your
spine, and teach you Bakasanas shape.
And to release tension in your hips and legs, try practicing Balasana (Childs Pose), Utta-
nasana (Standing Forward Bend), Baddha Konasana (Bound Angle Pose), and Virasana
(Hero Pose). For instruction in these poses, go to yogajournal.com/poses. If you have the
suppleness for Bakasana but not the strength, try this: Lie on your back, reach your arms
toward the ceiling, draw your knees toward your chest, and lift your head and chest off
the oor. This is Bakasana on your back. Your abdominals may nearly catch re, but the
core strength will come in handy.
MARICHYASANA I
prep pose I
Start seated. Straighten your left leg
and bend your right knee until your
calf and thigh touch. Align your right
foot with your sitting bone. Extend
your right arm inside your right thigh
and hold your inside left foot (use belt
if needed). Momentarily open your
right thigh to the side as you lift and
lengthen your right side; squeeze your
right thigh against your ribs. Slide your
armpit down your shin as far as ease
permits, allowing your back to gently
dome. Keep squeezing your knee into
your side so theres little or no space
between armpit and shin. Gently draw
lower abdomen toward spine and
deepen the forward bend; clasp your
left wrist with right hand behind right
leg. Feel the hip opening that will help
MODEL: KATHRYN BUDIG; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: TAMARA BROWN/ARTIST UNTIED
with Bakasana. Take 510 smooth
breaths before you switch sides.
MALASANA
(GARLAND POSE) prep pose II
Begin in a standing position, then bring
the insides of your feet together and
bend your knees deeply into a squat. If
possible, bring your heels to the oor;
if not, its OK. Allow your knees to sepa-
rate slightly wider than your shoulders,
and lower your torso between your
legs. Deepen the pose by sliding your
armpits down the shins. To maintain
the even, graceful arc of your back, sit-
uate yourself so that your tailbone and
the crown of your head are equidistant
from the oor.
Now tuck your arms under the front of
your shins and slide them behind your
hips, with your palms facing the ceiling.
Gently hug your knees into your side
ribs, soften the muscles of your back,
and breathe. Relax and simply allow
your body to get used to this shape.
the pose
BAKASANA (CRANE POSE)

Begin by bringing the insides of Now heres your big moment:
your feet together and bending Dont try to jump, lift, or y, but
the knees into a squat, as in Mala- instead, simply shift your weight
sana. Separate your knees slightly forward onto your hands until your
wider than your shoulders and forearms are perpendicular to the
lower your torso between your oor and your feet begin to lift.
thighs. Slide your armpits down As you make the transition for-
your shins as low as they will go, ward, begin practicing Bakasana
and allow your elbows to separate by shifting more weight onto your
from each other. Round and hands, even if your feet dont lift.
broaden your back into an even, If your feet lift or become light,
graceful arc. Place your hands engage the lower abdominal mus-
directly under your shoulders and cles by drawing navel toward spine.
pause for a breath. Lift your hips As you glide onto your arms, extend
up 6 inches and away from your them strongly; broaden and round
heels, and shift your gaze to your your upper back. Try to soften and
elbows. Draw your elbows in until extend your breath as you hold the
the upper arms are parallel to pose for 510 cycles.
each other.
ON THE WAY TO
The deep, wringing twist that Parsva Bakasana requires allows you to cultivate
Parsva Bakasana greater strength and awareness in your abdominals (particularly your obliques),
and creates a healthy squeezing action in the digestive organs. But, alas, if your
(Side Crane Pose) hips are tight and your spine doesnt rotate easily, Parsva Bakasana will be a real
downer. Tension in these crucial areas will pull you out of the pose, and youll
fatigue early because youll be struggling against your bodys resistance.
Your rst prep pose, Marichyasana III, is intended to create greater movement and ease
in your hips and back. Regularly practicing additional hip openers, such as Eka Pada
Rajakapotasana (One-Legged King Pigeon Pose), Gomukhasana (Cow Face Pose), and
Ardha Padmasana (Half Lotus Pose), will also help.
And while we dont often think of standing poses as helpful for arm balances, the second
prep pose, a variation of Parivrtta Parsvakonasana (Revolved Side Angle Pose), is a great
warm-up. It twists the torso deeply, opens the outer hips, and gives you an opportunity
to focus on balance. Other useful warm-ups include Parivrtta Trikonasana (Revolved Tri-
angle Pose) and Parivrtta Ardha Chandrasana (Revolved Half Moon Pose).
MARICHYASANA III
Straighten your left leg in front of you prep pose I
and bend your right knee until your calf
and thigh touch and your shin is per-
pendicular to the oor. Place your right
foot in line with your sitting bone. Wrap
your left arm around the front of your
right shin and swing your right arm
behind you. Elongate the left side of
your lower back away from your hips,
rotate your spine to the right, and gen-
tly puff out your chest.
Deepen the pose by sliding your left
armpit to your outer right knee. Focus
on this movement, essential to the
elasticity needed for Parsva Bakasana.
Close the space between your armpit
and outer knee as much as you can
with ease. Play with micro movements
until your spine rotates evenly and
gracefully, like a spiral staircase. After
1015 breaths, change sides.
PARIVRITTA PARSVAKONASANA
(REVOLVED SIDE ANGLE POSE) prep pose II
Start in a lunge with your right foot for-
ward between your hands and your left
knee on the ground, toes tucked under.
Place your right knee over your right
ankle so your shinbone is vertical, then
step your left knee back so you get a
moderate stretch in the left thigh. Now
rotate your trunk to the right and slide
your left elbow to the outside of your
right knee. (Your back heel should be
lifted.) Gently deepen the twist by slid-
ing your left elbow farther down the
outside of your knee and rotating the
belly, ribs, and chest. Bring your palms
together in front of your chest and press
the top hand strongly into the bottom
one. Soften, and receive the breath
moving into your body. Observe how
your body seeks balance and how your
mind reacts. Be patient with yourself!
the pose
PARSVA BAKASANA (SIDE CRANE POSE)

Begin in a deep squat with set the stage for liftoff by
your inner thighs together. moving your right elbow
Twist your abdomen and inward until your elbows are
upper body to the right and parallel to each other.
slip your left elbow to the As you did in Bakasana, shift
outside of your right knee. As your weight onto your hands.
in the prep poses, fold your You may have to practice
torso deeply into your legs for awhile by bringing more
and slide your left armpit to weight onto your hands than
the outside of your right knee. is on your feet. If you can,
As your twist deepens, put lift your feet off the ground,
your hands on the oor just in engage your lower abdominal
front of your right thigh; they muscles more strongly, and
should be turned to the right turn your navel toward your
at a 90-degree angle to your right ribs. As that supports
hips. Now engage your lower your lift and deepens your
abdominal muscles and roll twist, bring your awareness
your belly to the right. Look to your breath; it may shorten,
at your right hip and lift it but try to keep it smooth.
higher than your right elbow. When youve had your ll,
Complement this action and release and switch sides.
ON THE WAY TO
Of the three arm balances, Bhujapidasana requires the least
Bhujapidasana amount of strength and the greatest exibility. So the
warm-ups give you the suppleness to fold deeply and wrap
(Shoulder-Pressing Pose) your legs around your upper arms. The rst, Happy Baby,
will open your groins, round your back safely, and elongate
your hamstrings. Its a comforting, accessible posture that
helps create opening and awareness. The second, a lunge variation, opens the groin and
hip exors in your back leg and creates length in the hamstrings of your front leg. It also
imitates the shape of Bhujapidasana: The front knee goes into a 90-degree angle, and the
shoulder and torso tuck into the front thigh.
If its hard to get the heels of your hands to the oor in Bhujapidasana, dont blame it on
your arms. Try poses that release the groins and support deep hip exion: Baddha Kona-
sana (Bound Angle Pose), Adho Mukha Virasana (Downward-Facing Hero Pose), and
Prasarita Padottanasana (Wide-Legged Standing Forward Bend).
HAPPY BABY POSE

Begin by lying on your back. (Dont you
prep pose I
love poses that start this way?) Bend
both knees and draw them toward your
armpits. Reach your arms around the
outside of your legs and hold the out-
side of your feet. Your shins should be
vertical. Gently pull with your arms
and release your thighs toward the
outside of your ribs. Relax your facial
muscles and receive the opening that
the pose brings.
Observe where the greatest resistance
is; in Bhujapidasana, that area will feel
even tighter. Direct your breath into it,
letting the tension slowly dissipate.
Continue to saturate your body with
breath for 20 to 30 cycles.
LUNGE VARIATION
Start in a lunge with your right foot prep pose II
between your hands and your left knee
on the ground, toes curled under. Place
your right knee over your right ankle
so the shin is vertical, then step the left
knee back so you get a moderate
stretch in the left thigh. Step your right
foot 2 inches farther to the right, and
put both hands on the oor inside the
foot. Settling into your breath, nestle
your right shoulder inside your right
inner thigh. See if you can tuck your
right shoulder inside and under the
right knee. Lift your back knee off the
oor and extend through your left heel.
Deepen the pose by hugging your right
knee into your right shoulder. Breathe
deeply into the resistance in your right
hip and groin. This pose is intense;
dont push too hard. After 515 breaths,
release and switch sides.
the pose
BHUJAPIDASANA (SHOULDER-PRESSING POSE)

Although the balancing point in this If its still difcult to bring the heels of
pose is very narrow and youre likely to your hands to the oor, ease off and
end up on your bum a few times, Bhu- continue working on the prep poses so
japidasana requires less effort to sus- you create more exibility in the hips
tain than Bakasana or Parsva Bakasana. and groins and protect your wrists.
Stand in Tadasana (Mountain Pose) Squeeze your thighs strongly against
with your feet as wide as your mat. your upper arms, lean back until your
Bend your knees deeply and fold your feet lift, and cross your right ankle over
torso between your inner thighs. your left. Draw your navel toward your
Remember tucking the shoulder under spine and extend your arms until
the knee in the lunge variation? Well, theyre straight.
here goes: Tuck your shoulders Once youve found your narrow threshold
between the inner knees as deeply as of balance, your arm bones will absorb
you can, and put your hands on the much of your weight and allow your mus-
oor behind your heels. Your ngers cles to work less intensely. Let go of any
should point forward, not to the side or unnecessary tensionparticularly in the Jason Crandell ( jasonyoga.com)
backward. Bend your knees and begin jaw and eyesand settle into your breath lives in San Francisco and teaches
to sit on the backs of your upper arms. for as many rounds as you can. at studios around the country.
arms & shoulders
SHOULDER SAVERS
Protect these precious joints
as you move into deeper
or more complex backbends.
by Jason Crandell
When it comes to backbending,

it takes a little savvy to keep yourself
EXTERNAL
safe and protected. Believe it or not, ROTATION
the posture Dwi Pada Viparita Dan- EXTERNAL >
dasana (Two-Legged Inverted Staff
ROTATION >
Pose) is a great place to learn some
>
of the fundamentals of this safety- FLEXION
rst approach. Yes, it looks intimi-

dating, but really its just around the
corner from Urdhva Dhanurasana
PHOTOS: KATRINE NALEID; MODEL: KATHERINE PRIORE; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED
(Upward Bow Pose). By using props,
you can help prepare your shoulders
for the exion and external rotation
that Viparita Dandasana requires.
You might associate props with
being a beginner or think of them as
a crutch. But when you learn to use
props creatively, youll see that they
can help reinforce certain actions
that difcult poses require. In the
case of Viparita Dandasana, they can
help bridge the gap between where
you are now and what lies ahead.
ACTION PLAN END GAME

To do the required arm movements in Viparita Dan- When the muscles around your shoulders are tight, it can
dasana without straining your shoulders, you need be difcult to externally rotate and ex the arms to the
to be able to externally rotate your arm bones while degree needed. Youll know youre tight if your elbows tend
you ex them deeply (taking them up and slightly to separate and splay. By using props to help you stretch and
behind your head). These actions demand exibility prepare your muscles, youll imprint the sensations of the
in the triceps and in the upper and middle bers actions, which will make it easier to access them in Viparita
of the trapezius, as well as openness all along your Dandasana. The aim is to work on opening your body until
side body, including the latissimus dorsi. the nal pose feels even and spacious, without strain.
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WARM-UP
Even with props, Natarajasana (Lord of the Dance Pose) and Viparita
Dandasana are challenging poses that require a thorough warm-up.
Understand how your
In both poses, you lengthen and stretch the front body while stabilizing shoulders work to
and contracting the back body. Begin with 4 to 6 rounds of Surya Na-
maskar (Sun Salutation) with High and Low lunges. Open your shoulders
nd more freedom in
with Gomukhasana (Cow Face Pose) and Garudasana (Eagle Pose). backbending poses.
Awaken the muscles of your trunk and ready your spine with a steady
progression of backbends, including Salabhasana (Locust Pose), Bhu-
jangasana (Cobra Pose), Dhanurasana (Bow Pose), Setu Bandha Sarvan-
gasana (Bridge Pose), and Urdhva Dhanurasana. Practice each backbend
2 to 4 times, and maintain each for 5 breaths or more.
NATARAJASANA (LORD OF THE DANCE POSE)
propping A strap, made into the largest loop possible,

around your lifted foot.
why this works This pose reinforces the arm movements

youll do in the nal pose. It also prepares the lower body by
stretching the hip exors, thighs, and iliopsoas.
To get the most out of this pose, keep your elbows hugged
in toward the midline of the pose. If youre tight, the elbows will
want to open out to the side. Resist this, even if you have to
move your arm forward in space.
HOW TO To get started, stand with both hands, palms facing

next to a wall. With the strap in up or forward. Hug the elbows
your right hand, place your left strongly toward each other.
hand on the wall. Keeping your Finish the pose by walking one
right arm low, reach back and or both hands down the loop
loop the strap around your right toward your right foot. Press
foot. Flex the right foot, bend your foot back against the strap
your right knee, and pull your as you reach your forearms
right heel toward your sitting toward the ceiling. Create an
bone. Bend your right elbow even degree of sensation
and bring it forward and then throughout the backbend.
up toward the ceiling until your
elbow is next to your ear. After 710 breaths, release
the strap with your left hand (if
Next, you can begin to deepen you grabbed the strap with it)
the actions. Tilt your pelvis for- and place the hand on the wall.
ward as if you were doing a for- Lower your right elbow forward
ward bend on your left leg. From and downnot out to the side
there, contract your right ham- and let go of the strap. Pause
string muscles and lift your right for a moment before repeating
thigh as high as it will go. Once the pose on your other side.
there, lift your chest. If you feel
steady, take your left hand away
from the wall and hold the strap
ELBOWS-ON-CHAIR STRETCH DWI PADA VIPARITA DANDASANA
(TWO-LEGGED INVERTED STAFF POSE)
propping Elbows on a chair with a block between hands.
propping Blocks under the feet. Elbows on a blanket
why this works This variation brings your arms into ex-
or sticky mat.
ternal rotation and exion, and mimics the arm position of the
nal pose. It stretches the triceps and the middle and upper why this works Elevating the feet with blocks allows you to
bers of the trapezius. The block keeps the upper arms and lift the pelvis and thighs higher, giving you more leverage to
elbows in the correct position, which is shoulder-width apart. get on top of your elbows and head. A support underneath the
elbows effectively lifts the oor up to you.
HOW TO Fold your sticky mat block between your hands. Cre-
and place it on the seat of a chair ate the action of lengthening HOW TO In the full version of on the blanket. Do the same thing
for padding. Set the back of the your elbows toward the wall and this pose, the legs are straight. with your left arm, and interlace
chair against a wall. Place a blan- drawing the inner border of your Well practice the pose with bent your ngers behind your head.
ket under your knees to help shoulder blades toward your tail- knees to make it more accessible. Press your elbows down and
cushion them. Kneel in front of bone. These actions are subtle You must be able to press into lift your shoulder blades away
the chair and place your elbows and wont amount to much Urdhva Dhanurasana on your from your ears. Even though your
on the front edge of the seat (on actual movement. own before trying any version head stays on the oor, the ma-
the folded mat), shoulder-width Breathe into the sides of your of Dwi Pada Viparita Dandasana. jority of your weight should be
apart. Hold a block between the rib cage and feel the expansive- supported by the actions of your
Place two blocks against a wall,
base of your palms. Slowly walk ness of your upper body. After arms and shoulders.
hip-width apart. Have a folded
your knees away from the chair 810 breaths in the pose, walk blanket or an extra rolled mat After 58 breaths, place your
until they are under your hips your knees forward toward the nearby, and lie face-up, feet hands next to your head and lift
and your shoulders are parallel chair. Once all of your weight is toward the wall. Place your feet your head off the oor. Tuck your
to the chair seat. off your shoulders, sit back on on the blocks and your sitting chin and lower yourself all the
With your pelvis and lower back your heels and lift your elbows bones as close to the blocks as way down. Allow a few moments
neutral, you will feel a stretch in off the chair. possible. Place the folded blan- of stillness to feel the effects of
your shoulders and your arms. ket or rolled sticky mat just practicing this pose.
Deepen this sensation by rooting behind you, touching the top
your elbows downward into the of your head.
chair and gently squeezing the Jason Crandell teaches
Place your hands next to your alignment-based vinyasa yoga
ears and press into Urdhva Dha-
workshops and teacher train-
nurasana. Bend your elbows, and
lower the crown of your head to ings around the world. For
the oor so that your forehead more information, visit him
is almost touching the support. at jasonyoga.com.
Bring your hands into Headstand
position: Place your right fore-
arm on the oor, your right elbow
arms & shoulders
REACH FOR MORE

Learn Wild Thing, and youll develop a stable, strong
base and open heart to explore any challenging pose.
with Amy Ippoliti
PHOTOS: CHRIS ANDRE; MODEL: KENNY GRAHAM; STYLIST: LYN HEINEKEN;

GROOMING: MEAGANNE MCCANDESS/ARTIST UNTIED
purpose preparation post-practice

Wild Thing is a big, embrac- Warm up for this practice Bathe in the warmth of your
ing, generous pose that with a few gentle Cat-Cows efforts, and rest in Balasana
engages the whole body. or a few slow, delicious (Childs Pose). As a means
Before you can master it, rounds of Sun Salutation. to connect to greater forces,
practice asanas that stabilize As you do, focus on the offer your practice as a
and ground your body. This relationship of your arms blessing to the Earth. Then
sequence works the arms to your chest, and notice take a nice rest in Savasana
and core, a process that can how you are open or (Corpse Pose) for 510 min-
help you catch a glimpse restricted in that area. utesor longer.
of physical and emotional
freedom.
1
ADHO MUKHA SVANASANA UTTANASANA UTTHITA PARSVAKONASANA

(DOWNWARD-FACING DOG POSE) (STANDING FORWARD BEND), VARIATION (EXTENDED SIDE ANGLE POSE)
Come onto all fours. Then lift your hips and Walk toward your hands with feet sitting-bone Step your right foot forward and turn your left
knees and step your feet back to open your distance apart, and fold forward. Interlace heel down. Extend your left arm in front of you
chest. Lift your armpits and claw the oor with your ngers behind your back and bend your and pull your upper arm bone into its socket.
your nger pads to feel tone in your arms. elbows shoulder-width apart. Use gravity to Then, from your core, turn your belly and chest
From your heart, stretch down to your hands lengthen your armpits toward the oor. Keep up to the sky. Keep your right hand by your
and then fully up through your spine and down your legs strong. Hold for 5 breaths, release right foot, or forearm by right thigh. After 5
your legs into the feet for 5 breaths. your hands, and step back to Down Dog. breaths, step back to Down Dog. Switch sides.
BHUJANGASANA (COBRA POSE) ARDHA BHEKASANA (HALF FROG POSE) ANJANEYASANA

Lie on your stomach with hands shoulder- Come back to your stomach, prop yourself (LOW LUNGE), VARIATION
width apart, elbows bent, and hands under on your forearms, and relax. Bend your right Step your right foot forward into a Low Lunge,
your shoulders. Spread your ngers and claw knee and reach back with your right hand left knee on the oor. Twist to the right,
the nger pads down, energetically dragging to hold the outside edge of your foot. If possi- bend your left knee, and hold the outside of
your hands backward as you lift your armpits. ble, pivot your right hand so that your ngers your left foot with your right hand. Stay for
Pull the heads of your arm bones up and back, face forward. Scoop your tailbone down. After 5 breaths. Step back to Down Dog and take
and lift your head and chest for 5 breaths. 5 breaths, release, switch sides, and then step the other side.
Release and push back to Down Dog. back to Down Dog.
7 8 9
DHANURASANA (BOW POSE) VASISTHASANA (SIDE PLANK POSE) WILD THING

Lie on your stomach and allow the muscles on Come forward into Plank Pose. Take your right From Down Dog, come into Vasisthasana on
either side of your spine to settle and expand hand slightly ahead of your shoulder and shift your right side. Step your left foot behind you,
laterally. Keep that softness, and then bend your weight onto your right hand as you stack keep your right leg straight, and push your
both knees and hold onto the tops of your feet. the feet. Secure both shoulder blades onto hips up away from the oor. Scoop your tail-
Root your tailbone toward the oor, keep your your back, open your torso, and lift your left bone, curl your head back, and lift your left
thighs parallel, and press your feet back. On an arm up. Hold for 5 breaths, release your left side body. Extend your left arm over your head
inhalation, lift your head, torso, and legs up arm down, and step into Down Dog. Repeat on and curve into a backbend. Be wild. Release,
into Dhanurasana. Hold for 5 breaths. the other side. step back to Down Dog, and switch sides.
contents
core TAP YOUR CORE POWER
SOURCE 42
HARD CORE 48
AB-SOLUTELY CENTERED 50
IN THIS SECTION Strong, well-developed core muscles allow you to

hold poses and enjoy their full benets. And poses that engage core muscles, from
the rectus abdominis (a.k.a. the six pack) to the deep iliopsoas muscles that keep
you standing upright, help develop a sense of physical and emotional steadiness.
Practice the poses and sequences here to build a strong yogic core to gracefully
tackle any situation.
FULL BOAT POSE

(PARIPURNA NAVASANA)
Sit upright with your arms
behind you about 6 inches, and
roll slightly back onto your pel-
vis. Bend your knees and lift
your calves parallel to the oor,
then lift your hands and bring
them straight from your shoul-
ders alongside your calves.
Lengthen through the spine
and extend through the feet to
strengthen the legs. Hold for
510 breaths.
RORY EARNSHAW
Let nature be
your teacher.
Earn a graduate degree in

natural medicine.
Online and on campus programs

muih.edu 800-735-2968
TAP YOUR CORE
POWER SOURCE
Strengthen your abdominal muscles and sense of
purpose to moveand livefrom your center.
Surely there are no more evocative words in the practice

of yoga than these two: core strength. They point you to the
vital force that holds you steady in your asana, keeps you upright
in your standing poses, lends vitality in backbends, and enables
you to maintain balance. Without a strong physical center, every
pose you do is in danger of falling apart from the inside out. Core
strength is what lets you keep it all together.
However, thats only half the story. Core strength also refers
to the spiritual, ethical, and emotional essence of who you truly
are. In the same way that your physical muscles hold you upright
during practice, so, too, does this subtler essence support your
life. This kind of core strength gives you the power you need to
act in a way thats aligned with your innermost valuesthe very
purpose of your life. When you engage the core with a multidi-
mensional understanding, youll nd that you can strengthen your
back, abs, and thighs, and also your highest Self (yes, with a capital
S). It takes effort and awareness, but yoga practice provides the
opportunity to evolve. The core is where we start.
by Co ra l B row n , w i t h H i l l a r i D owd l e p h o to g ra p hy by Vi c to r i a Ye e
CREATE
AWARENESS
FROM CORE TO
CROWN AND
FROM CORE TO
TAIL TO HEELS
INITIATE MOVEMENT
FROM YOUR CORE BALANCE
EFFORT
AND EASE
ENGAGE YOUR
LOW BELLY
RADIATE
THROUGH YOUR
INNER THIGHS
FOREARM SIDE PLANK POSE Before you begin any practice of core core is enough to spark an inner revolu-
Begin by lying on your side with strengthening, sit quietly for a moment tionand a new way of thinking about
your elbow directly under your to reect, inviting yourself to explore what it means to have great abs.
shoulder. Place the opposite hand
on the oor in front of the navel your attitude toward your physical core
for support, and stack your feet. musclesyour abs, if you will. Notice FINDING THE MIDDLE
MODEL: CORAL BROWN; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: SHAWN BURKE

Firmly press into the bottom fore-
if you are either proud or ashamed of Core work isnt complete when its fo-
arm and palm, and into the feet,
while extending through your legs them? Do you approach them with an cused utterly on contraction at the
to elevate your hips. Cinch the bot- attitude of acceptance and kindness, or expense of expansion. This is true for
tom side waist, and reach your
opposite arm strongly toward the
rigidity and rejection? muscles and for the Self. To be anchored
ceiling to avoid collapsing your bot- Once you have a good idea of how in who we are, we must nd a rm
tom shoulder. Maintain alignment you view your core on a physical plane, middle ground between sthira (steadi-
between the crown of the head, the
hips, and the arches of the feet. To consider it conceptually. What do you ness) and sukha (ease). The poses here
increase this poses intensity, lower consider to be your core values, beliefs, allow both relaxation and exertion.
and then lift your pelvis. and strengths? Do your speech and in- Manysuch as Forearm Plank Pose
tentions align with these truths? Nam- (page 45)involve a tiny pulsation
ing your core values can help you create designed to encourage lengthening and
a personal mission (or dharma) state- strengthening. As you engage the mus-
ment. Any time you feel in your gut that cles in these postures, you can use the
something isnt right, ask yourself if the sympathetic nervous system skillfully,
situation aligns with your core values. too. Then you develop the kind of core
Sometimes, taking just a moment to strength that empowers you to do what
breathe and acknowledge the subtle you are here to do.
The sequence given on these pages should provide
feel your strength plenty of room for playfor wiggling into and out of pos-
tures, for feeling the edges of what is real and helpful
and meaningful for you. As Westerners, many of us have
grown up in a culture that has encouraged us to treat our
bodiesand abdominal muscles especiallyas something to conquer, an animal to
beat into shape. Here, the idea is gentler personal exploration from within the
body, with a gentle mind.
For instance, in Forearm Side Plank, how much do you really need to engage your
core to hold the pose? How much can you let go, and still hold it? Feeling the gentle
support of the block in Dandasana variation, can you see how you might nd more
ease in future jumpbacks or Chaturanga Dandasanas?
And dont deny yourself any little bit of sensation or motion in the Sphinx Roll-Up or
Revolved Abdomen Pose. Both of these exercises offer uncommon practice for feel-
ing carefully and listening within. Let them become hypnotic for you; practice them
with their mantras. For Sphinx, try I am an integrated being. For Revolved Abdomen
Pose, try I am exible, capable, and strong. You are that.
SPHINX ROLL-UP
Begin in Sphinx Pose, rooting
into your forearms, palms, and
tops of the feet. Radiate muscu-
lar engagement throughout
your legs, creating equal aware-
ness of the big-toe and little-toe
sides of the feet. Tuck your tail-
bone, and notice how your low
belly engages. Bow your head
toward your heart as you start
to peel the belly, pubic bone,
and thighs off the oor. Lifting
through your low belly, round
the upper back and push rmly
into your index ngers, thumbs,
and the tops of your feet. Stay
for 3 to 5 breaths; roll back
down and repeat.
FOREARM PLANK POSE

Begin in Sphinx Pose with
your toes curled under. Tuck
your tailbone. Press down
through your forearms. Peel
your belly, hips, and thighs off
the ground. Strongly radiate
energy through your heels to
activate and lift your legs. Con-
tinue to lengthen the tailbone
toward your heels while drawing
your navel toward the spine.
Pull your shoulder blades away
from each other. Next, add pul-
sations: Inhale, round your
upper back while increasing
the tuck of your tailbone, and
gaze toward the toes. Exhale,
lengthen your spine, and gaze
at the ngertips.
STAFF POSE, VARIATION
(DANDASANA)
Sit in Dandasana with a block
between your inner thighs.
Lengthen your spine, lift your
chest, and raise your pelvic oor.
Actively reach through your legs.
Draw your toes toward your face
as you press through the balls of
your feet. Place your palms on the
ground about halfway between your
hips and knees. Begin to push into
your hands, squeeze the block, and
draw your hips up and back. Your
upper back will round as your lower
belly lifts up and back toward the
spine. You can keep your heels on
the oor or lift them for a deeper
sensation. Hover for 23 breaths,
and release. To make this asana a
little more accessible, try using a
block under each hand.
RECLINING CRANE POSE

(SUPTA BAKASANA)
Begin in Supta Baddha Konasana
(Reclining Bound Angle Pose). Push
your low belly toward your spine,
and keep your hips open while
drawing your knees toward your
shoulders. Touch your big toes to-
gether, and drop your heels toward
your tailbone. Lift your upper body,
and extend your arms over the
shins. Push through your palms as
though you were standing on your
hands. Continue to lift your shoul-
der blades off the ground while
squeezing your legs into your upper
arms and pushing your arms into
your legs. Push your lower belly
down, bring your knees closer to
your shoulders, extend your hands
past your feet, and then release.
BODY BASICS the middle of the rib cage in the front

The muscles and bones of the body of the body to the pubic bone. It is per-
align with these ideas. In core work, if haps the most obsessed-upon muscle
you look carefully, youll always nd the in Western culture, as it is associated
common ground between the physical with six-pack abs. To engage it, you
and spiritual. For the sake of simplicity, round the body forward in the classic
well focus on six key muscle groups exercise known as stomach crunches.
not just what and where they are, but Though the RA gets attention at the
what they might mean. gym, its less of a focus in yoga, unless
youre doing Paripurna Navasana (Full
1 Rectus abdominis (RA) The most Boat Pose) or adding some kind of leg
external of the core muscles, the rectus lifting or crunch-type exercises to your
abdominis, or RA, runs vertically from sequences. However, the RA does take
REVOLVED ABDOMEN POSE,
VARIATION
(JATHARA PARIVARTANASANA)
Recline on your mat with your
knees bent and feet on the oor.
Extend your arms into a T shape,
palms turned down. Lift your knees,
and stack them over your hips,
shins parallel to the oor. Pull your
knees slightly toward your chest,
engaging your low belly and creat-
ing a seal between your lower back
and the oor. Gaze toward your
right hand, and begin to lower your
legs to the left, stopping as soon as
your right shoulder begins to lift off
the mat. Pause here, and press
actively into your right hand. Keep
your legs active, and imagine push-
ing your right lower ribs toward the
mat. Repeat on the other side.
center stage in the jumpbacks and jump- help you avoid unskillful engagement of the breath, allowing the full expansion
throughs that are popular in Ashtanga unrelated muscles, such as those found of the diaphragm. Like the obliques, the
Yoga sequences. in the jaw or buttocks or toes. QL muscle is a key player in sidebends,
AFFIRMATION AFFIRMATION lateral standing poses, and twists.
,FDQIDFHDQ\VLWXDWLRQKHDGRQ ,DPDQLQWHJUDWHGEHLQJ AFFIRMATION
,DPRQVROLGJURXQG
2 Obliques The internal and external 4 Adductors If you are familiar with
oblique abdominal muscles (commonly anatomical terms, you already know 6 Psoas major The deepest of the
known as the side muscles) run at a that adduction means movement core muscles is the psoas major. It
diagonal along the ank of the body, at- toward the sagittal (inner) plane of the originates on the back bodyat the
taching to the midline beneath the RA. body. Besides bringing the femur bones outside of every lumbar vertebra
These are key players in the practice to the midline, in some poses the ad- travels across the pelvis in front of the
of yoga; theyre essential for stabilizing ductors assist in internal rotation (a.k.a. pubic bone, and attaches to the inner
the torso in lateral standing poses like inner spiral). As you activate the inner thighbone. It is a hip exora large
Utthita Trikonasana (Extended Triangle thighs and begin to move them to the and very strong muscle that most of
Pose) and in twisting postures. midline, you stabilize and activate the us use unconsciously to move our legs.
AFFIRMATION core. If you engage and strengthen your We use the psoas when we walk, stand,
,DPH[LEOHFDSDEOHDQGVWURQJ adductors, youll likely notice that your and sit; we dont have to think about it.
inversions and arm balances are stabler. In a literal sense, the psoas represents
3 Transverse abdominis (TA) Located AFFIRMATION protectionit is the muscle we use to
below the obliques is the transverse ,FDQQGP\URRWVLQDQ\VLWXDWLRQ curl the legs into the body when we feel
abdominis (TA), a horizontal band of the need to ball up to protect the in-
muscle that runs side-to-side from the 5 Quadratus lumborum (QL) A deep ternal organs from some threat, real or
rib cage to the pelvis and basically holds stabilizing muscle that connects the perceived. Often the psoas is habitually
the contents of the abdomen in place. upper and lower body, the quadratus tight on one or both sides.
Its action is subtler than that of the RA; lumborum (QL) runs more or less verti- AFFIRMATION
it draws in toward the midline, applying cally from the lower ribs to the pelvic ,DPGHHSO\VXSSRUWHGE\OLIH
gentle compression to the abdominal or- crest. The QL is responsible for setting
gans. I tell my students to think of it as hip height and can deeply inuence the &RUDO%URZQWHDFKHV3UDQD)ORZ<RJDDQG
shrink-wrap for the body. The TA is en- curvature of the lower spinein a nega- KDVDPDVWHUVGHJUHHLQKROLVWLFFRXQVHOLQJ
gaged in any pose that requires balance, tive way when its overly contracted or YLVLWcoralbrown.net+LOODUL'RZGOHLV
and learning to activate it directly may unbalanced. This muscle is also linked to DIUHHODQFHMRXUQDOLVWLQ7HQQHVVHH
HARD
CORE Use a block to help build
and integrate abdominal
strength. by Jason Crandell
When you see yogis doing

an arm balance with nesse, they
look as light as a feather. They
make the pose look so easy that
you might forget how much
strength it requires. But the
inverse is actually trueto make
a difcult pose look effortless,
you need to be plenty strong.
Yoga doesnt build brute force;
it teaches you to cultivate the
strength that results from physi- Engage your
cal integration and connection. > transverse >
Physical integration is that sense abdominis by
of coordinating different parts of drawing the belly
back and up.
the body so that they work in con-
cert. Its the idea that we become
>
>
exponentially more powerful

when all parts of the body work
in unison. When we learn this,
we experience being whole.
A key way to learn physical
integration is to work the core
abdominal muscles. By simultane-
ously activating your inner thighs,
your deep abdominal muscles,
and your breath, youll build inte-
grated strength that will affect all
of your poses.
ACTION PLAN WARM-UP
In these poses, you execute three main actions: You adduct These poses can be placed nearly anywhere in a sequence. You
(squeeze together) the inner thighs, engage the transverse can do them before Surya Namaskar (Sun Salutation) and stand-
abdominis (a deep abdominal muscle that wraps around the ing poses to awaken your midsection and generate heat. You
torso from front to back and from ribs to pelvis), and contract may also put them in the middle of your practice as a lead-up to
the hip exors and the rectus abdominis (a.k.a. your six-pack). arm balances, inversions, twists, backbends, or forward bends.
After you nish these poses, take Supta Baddha Konasana

END GAME (Reclining Bound Angle Pose), with your legs supported, as a
counterpose. Then rest in Savasana (Corpse Pose). Try taking
By simultaneously engaging your inner thighs, hip exors, and your heels as wide as your sticky mat to help you release and
abdominals, you will develop greater core strength, build soften your abdominals and inner thighs.
greater stability, and reinforce a feeling of connection through-
out your whole body.
CORE INTEGRATION, WITH A BLOCK PARIPURNA NAVASANA FULL BOAT POSE, VARIATION
PHOTOS: KATRINE NALEID; MODEL: BEX URBAN; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: RACINE CHRISTENSEN
why this works It activates the abdominal muscles and hip why this works Squeezing the block strengthens your inner
exors. Squeezing a block between your legs helps you re up thighs, complements the work your hip exors and abdominals
and strengthen the adductors (inner thighs). are doing, and focuses your attention on the midline of your body.
HOW TO To begin, lie back with Finally, add your hip exors into HOW TO Sit on your sticky mat Squeeze the block hard enough
your knees bent and your feet the equation by lifting your feet with your knees bent and toe that you feel the inner thighs tire
on the oor hip-width apart. an inch or two off the mat. Lift- tips on the oor. Place the block at the same rate as your abdomi-
Place a block between your ing your feet higher is less chal- between your thighs with the nals. After 5 to 6 breaths, remove
thighs. Position it so that the lenging; if possible, keep your longest side parallel to your the block and lower your feet to
longest side runs parallel with feet hovering just barely above inner thighs. Lengthen your the oor. Repeat 2 to 3 times.
your thighbones. This will maxi- the oor. spine: Press your ngertips into
mize the amount of contact As you sustain the pose for the oor behind you, root your
between your inner thighs and sitting bones down, and lift Jason Crandell leads alignment-
510 breaths, continue to based vinyasa yoga workshops
the block. Rest your hands on squeeze the block rmly, pull your chest.
the oor comfortably. and teacher trainings around
your hip points up, and oat Draw your lower belly toward the world. For more information,
Squeeze the block rmly with your feet a touch above the your spine, squeeze the block, visit him at jasonyoga.com.
your inner thighs and pay atten- oor. Then lower your feet to and lift your feet up until your
tion to the sensation of your the oor, relax all effort, and shins are parallel to the oor.
adductors as they engage. Draw rest for a few breaths before Now, take your ngertips off
your hip points up and away repeating 23 more times. the ground and reach your arms
from the tops of your thighs forward with your palms facing
until your lower back touches each other. Keep your inner
the oor lightly. Retain this as thighs strongly engaged.
you pull your navel toward your
spine and feel your abdominals
kick in.
AB-SOLUTELY
CENTERED Build abdominal strength to
support your body and practice.
with Ana Forrest
PHOTOS: JUAN STEPHENS/XPOSURE PHOTO; MODEL: ANN HYDE

Theres more to the core Sit in Baddha Konasana (Bound Your body heats up with
than just at abs. In addition Angle Pose) and place your abdominal work, so your
to toning the abs, the follow- hands behind you on the oor. practice can progress as
ing poses can also alleviate Lift your chest, relax your chin you choose. If youre ready
back pain, aid digestion down, and slide your shoulder to wind it down, close your
and elimination, and stimu- blades down your back. Inhale, practice by hanging in Utta-
late circulation to internal and hold the breath for 1015 nasana (Standing Forward
organs, says Ana Forrest, seconds. Exhale, and hold for Bend) before taking Sava-
who created this sequence 510 seconds as you pull your sana (Corpse Pose).
as a core-kindling quickie. abdominal muscles back and up.
Do a few rounds of this exercise.
1
SEATED SIDEBEND ELBOW TO KNEE ABS WITH A MAT

Bring your feet together in Baddha Konasana. Lie on your back and bend your knees to 90 Roll up a mat, lie back, and place the mat
Lean left. Exhale, pulling the left shoulder degrees. Clasp your hands under your head. between your legs. Clasp your hands behind
away from the left ear. Inhale, and stretch Inhale, and lift your head and shoulders. Hold your head and lift your legs. Inhale, press the
your right ribs. Now, stretch your right arm to your inhalation as you curl your tailbone up. low back into the oor, hold the breath, lift
the right until the ngertips are one foot Exhale, reach both elbows toward your right your tailbone, and squeeze the mat. Exhale,
above the oor. Take 4 breaths. Bring torso knee, and straighten your left leg. At center, curl your head and shoulders up, lift your tail-
back to center; use your left hand to gently hold your inhalation and lift your tailbone. bone more, squeeze the mat, and pull in your
guide your head up. Repeat on the other side. Repeat sequence on the left. Do 5 reps per leg. belly. Do 510 times.
STRADDLE LIFTING THROUGH FROG LIFTING THROUGH TWISTED ROOT

Clasp your hands behind your head. Inhale, Clasp hands behind head. Inhale, and lift your Cross your left thigh over the right; bring the
and lift your legs. Exhale, and let your legs legs up. Exhale as you separate the legs into left ankle under the right calf. Bring your feet
open to a wide straddle. Inhale, and lift your frog position, with knees bent at 90 degrees up, clasp your hands behind your head, inhale,
head and shoulders. Exhale, curl your tailbone and feet exed. Inhale, and curl your head and and curl your head and shoulders up. Exhale,
up, and pull your belly in. Inhale, and keep your shoulders up. Exhale, and pull your belly in. curl your tailbone, squeeze your thighs and sit-
head up. Repeat the curl 510 times. Release Inhale, release the pelvis down, keeping the ting bones toward each other, lift your knees,
by bringing your legs together and down. head up, and repeat. Do 510 reps. and pull in your belly. Repeat 3 times.
7 8 9
SETU BANDHA SARVANGASANA DOLPHIN POSE AGNI SARI IN HORSE STANCE

(BRIDGE POSE) Come onto your forearms and knees. Inhale, Stand with your feet 3 feet apart and bend your
Lie on your back and place your feet on the and broaden your upper back. Exhale, and knees. Press the heels of your hands into your
oor, with your heels below your knees. wrap your shoulder blades toward your arm- thighs. Exhale, hold the breath out, and bring
Exhale, tilt the tailbone up, lift your pelvis, pits, activating your back, chest, and armpit your chin toward your chest. Pull your belly back
then pull the ribs up. Inhale, and lift the chest muscles. Inhale, and straighten your legs. into Uddiyana Bandha (Upward Abdominal Lock).
toward your face. Exhale, and press down Inhale, press your forearms into the oor, and Relax your belly but hold the breath. Continue to
through the feet. Relax your neck, face, eyes, lift the weight of the torso out of the shoul- pull the belly in and relax it, repeating until you
and brain. Hold for 815 breaths. ders. Take 815 breaths. must inhale. Thats one round. Do 36 rounds.
contents
legs, hips,& glutes SAGE MOVES FOR MEDITATION 54
TAKE A SEAT 62
LIVE JOY 66
DO THE TWIST 68
IN THIS SECTION TREE POSE

Your legs are the foundation of (VRKSASANA)
Stand in Tadasana (Mountain
many yoga poses. And standing Pose) at the top of your yoga
balancing poses, for instance, mat. On an inhalation, lift
your right foot off the oor
teach us to sway with what is in and place it on the inside of
our bodies, our surroundings, and your left legat the top of the
our minds. They are reminders thigh, if possible, or below the
knee (avoid pressing into the
that strength must be tempered knee directly). Center your
with exibility in order to build a weight on the left leg, press-
ing evenly through the left
resilient foundation. Take a cue foot. Raise your arms over-
from this photo, and practice with head. Hold for 810 breaths;
repeat on other side.
a smile as you nd your roots.
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legs, hips,& glutes
SAGE MOVES
FOR MEDITATION
Lotus Pose has the power to settle your nerves, awaken your energy,
and quiet your mind. Heres how to let your Lotus blossom and grow.
When shes feeling ungrounded or anxious,

KK Ledford turns to one of yogas quintessential
poses, Lotus. As the San Franciscobased Anusara
instructor moves into this time-honored asana, she
feels her femurs root, her groins settle, and her side
body lift. Settling in, she nds her midline and visu-
alizes her roots descending to the earth as the
energy moves up and out of the top of her head.
From this dance of stability and softness, a natural
contentedness and calmness sweep over her. This
powerful hip and heart opener completely shifts
her energy. I feel the earth is holding me, she says.
And, from that place, I feel really balanced as a
sense of freedom emerges from my heart.
Lotus Pose (Padmasana) is considered by many
to be an archetypal yoga posture. The arrangement
of your hands and feet in the pose resembles the
by N o ra I s a a c s p h o to g ra p hy by D av i d M a r t i n ez
i l l u s t ra t i o n s by S co tt Ba ke l
ASANA SEQUENCE BY ROD STRYKER
petals of a lotus owerthe blossom This sequence opens the hips, knees, and ankles;
that grows from its base in the mud to ease into lotus stretches the hip exors and sacral area; and
rest above the water and open to the orients the pelvis and femurs in a strong exter-
nal rotation. Add warm-ups, Sun Salutations,
sun. The image is nothing less than a
and counterposes for a complete practice. Take care if you have
metaphor for the unfolding process chronic knee or ankle issues, instability in the low back, or (if the
of yoga. A lotus is rooted in the mud, pose is done with a strong pelvic-oor lock) you are pregnant.
and when it grows, it blooms into a
beautiful ower, says Richard Rosen,
a Yoga Journal contributing editor and
Bay Area yoga instructor. In the same
1 PARIVRTTA TRIKONASANA reach your left hand to the oor
way, when a person begins yoga, they are (REVOLVED TRIANGLE POSE), or onto a block near the outside of
rooted in the mud as part of the mun- VARIATION your right foot. Reach your right
arm up. Stack your shoulders and
dane world. But as they progress, they BENEFITS When done with the feet
your arms over the bottom hand.
parallel, creates a gentle release in
can grow into a blooming ower. the hips, low back, and thighs
(To modify the pose, slightly bend
the right knee.) On each exhalation,
The lotus, or padma in Sanskrit, is a
Start by standing with your feet par- twist from the navel as you rotate it
powerful symbol that transcends time allel, 34 feet apart. On an inhala- toward the ceiling. Stay for 8 breaths.
and religion. Over the centuries, the tion, lift your arms out to the side in Unwind and come back up to stand-
line with your shoulders. On an ing with your arms at your sides.
ower has symbolized a whole span of exhalation, twist and bend down to Repeat on the other side.
states, including enlightenment, detach-
ment, cosmic renewal and rebirth,
1
purity, beauty, and spiritual and material
wealth. This recognizable ower plays
a prominent role in the creation stories
of ancient Egypt and India. It is also a
commonly used symbol in Hindu ico-
nography, associated with many power-
ful deities. Lakshmi (the goddess of
abundance) is often shown sitting on an
open lotus and holding another in her
MODEL: MATT PESENDIAN; STYLIST: LYN HEINEKEN; GROOMING: RACINE CHRISTENSEN/ARTMIX

hand. The same is true of Ganesha, the
elephant-headed destroyer of obstacles,
and Vishnu, who is said to represent the
principle of preservation in the universe.
And lore has it that wherever the Bud-
dha walked, lotus owers bloomed.
From such profound imagery, the
yoga pose emerged. Scholars arent
really sure when the rst mention of the
asana was recorded, but it does appear
in a work considered the oldest authori-
tative commentary on the Yoga Sutra.
Circa 400 CE, the sage Vyasa expanded
on Patanjalis idea of nding a comfort-
able seat. He makes reference to Lotus
as one of 11 important poses (including
Virasana, or Hero Pose, and Dandasana,
or Staff Pose) that can facilitate medita-
tion and pranayama.
Lotus turns up again in the Hatha
2
2 PRASARITA PADOTTANASANA
(WIDE-LEGGED STANDING
FORWARD BEND)
BENEFITS Opens the hips and
lengthens the inner thighs
Stand with your feet parallel and
34 feet apart. Place your hands on
your hips. Inhale, and lengthen your
spine. Exhale, and fold forward,
placing your hands on the outside
of your calves or ankles. Bend your
left knee, lengthen the front of your
torso, and move your upper body
through your legs. Lift your sitting
bones and draw them toward each
other. Hold for 8 breaths. Do the
other side, straightening the left leg
and bending the right knee. Come
back to Tadasana (Mountain Pose).
3
3 ARDHA PADMOTTANASANA
(HALF LOTUS STANDING
FORWARD BEND)
BENEFITS Prepares the hips,
knees, and ankles for Lotus
From Tadasana, bend your right leg
and place your right heel at the top
of your left thigh in Half Lotus. If
this strains the knees, place your
foot in Vrksasana (Tree Pose). Flex
your right foot and slightly bend
your left leg. Inhale, and lengthen
the spine. Exhale, and fold forward,
bringing your hands to the oor or
to blocks. Ground the big-toe side
of the left foot into the oor. Flat-
ten the lower back, elevate the sit-
ting bones, and draw the shoulder
blades in and down. Hold for 68
breaths, keeping a at back. Inhale
to come up. Release your right leg
and repeat on the other side.
4
Yoga Pradipika, written in the 15th cen- Shiva Samhita says: When the yogi 4 JATHARA PARIVARTANASANA
tury and thought to be the rst text to seated in the Lotus posture leaves the (REVOLVED ABDOMEN POSE),
VARIATION
talk about doing specic physical pos- ground and remains rm in the air, he
BENEFITS Loosens hip rotator
tures for health rather than just for med- should know that he has attained mas- muscles and prepares the pelvis
itation. Calling Lotus the destroyer of tery over that life-breath which destroys and low-back muscles for full Lotus
disease, it lists the myriad physical and the darkness of the world. Contempo- Come to the oor and lie on your
energetic benets of the pose. Accord- rary practitioners continue to practice back. Bend your knees, lift your
hips off the oor, and shift them
ing to the Pradipika, because of the way Lotus for its numerous physical and 34 inches to the right. Straighten
the body is locked into place, various energetic benets. The pose is said to your left leg on the oor. With the
parts of it in Lotus Pose press into the increase circulation in the lumbar spine, right leg still bent, take it across
the body. Elevate your right heel
acupuncture points of stomach, gall- nourish and tone the abdominal organs, 68 inches off the oor as you
bladder, spleen, kidneys, and liver. This strengthen the ankles and legs, and work your right knee toward the
oor; your foot should be higher
brings about changes in the metabolic increase exibility in the hips. And
than your knee. (This opens the
structure and brain patterns, helping thats to say nothing of the poses pow- outer hip area.) Lower your right
to create balance in the whole system. erful energetic qualities. shoulder to the oor and gaze to
the right. On each exhalation, con-
The Pradipikas companion texts, What is unique about Padmasana tract the navel and twist to the left.
the Gheranda Samhita and the Shiva is that its both a grounding and a pro- Repeat on the other side.
Samhita, also mention Lotus Posein foundly expansive pose, says ParaYoga
somewhat lofty waysas a pose to founder Rod Stryker, who has been
master for pranayama. (Together, these teaching yoga for 25 years and who
three works are known as the oldest designed the sequence shown here.
texts on classical hatha yoga.) As the The grounding happens in the body,
consider this
Let your mind be undisturbed, Kaivalyam is synonymous with
5 UPAVISTHA KONASANA like a lotus leaf in murky water. freedom from suffering, which
(WIDE-ANGLE SEATED is the ultimate goal of yoga.
FORWARD BEND) Pankajam is one of the many
BENEFITS Creates exibility in the Sanskrit words for lotus, The lotus leaf does not absorb
inner thighs and orients the femurs and means that which is that which falls on it; water
toward external rotation born out of the muck or mud. beads up and slips off, leaving
Roll to one side and sit in Dandasana The lotus ower grows in the the leaf unaffected. So we, too,
(Staff Pose) with your legs stretched swamp but rises above it, sit- should strive for the mind to
in front of you. Bring your arms ting on top of the mire so that be undisturbed by whatever it
behind you, lean back, and open it is not sullied by the swamp comes into contact with. No
your legs toward a 180-degree
it came from. matter what our background is
angle. Flex your feet, press your
thighs down, and rotate them out- or the circumstances we are
That something so beautiful
ward so the kneecaps face the ceil- born into, we all have the
and pure can rise above its ori-
ing. Place your hands on the oor in potential to blossom.
front of you. Inhale to lengthen your gins makes the lotus a symbol
K AT E H O LCO M B E
spine. Exhale, and walk your hands of kaivalyam, or liberation.
forward without rounding the mid-
dle or lower back. (If your back
rounds, sit on a folded blanket or
cushion to elevate your seat.) Press
through your heels, lengthen and lift
the inner thighs toward the ceiling,
and press the femurs toward the
oor. Stay here for 6 to 8 breaths.
Inhale to come up.
but energetically it directs our aware- activates the parasympathetic nervous
ness toward the spine and the higher system for a calming effect.
centers. In yoga, this is a key practice to Ledford adds that this focus on the
begin to collect and channel life force. downward action of the pose helps
And once we have begun to channel release excess vata energy (character-
our life force, we feel less ighty and ized by air) from the body. Releasing
more grounded. Less fatigued and more excess vata has a calming and grounding
vibrant. We can more wisely use our effect on the nervous system, she says.
energy. A lot of people have jumped up Add to that the sweet lift of the heart,
off their pelvises and operate from their says Rosen, and the results of sitting in
neck and shoulders, Ledford notes. By Lotus can be quite dramatic. The pose
collecting your energy and redirecting it itself transforms consciousness. It qui-
back into the pelvis, Ledford says, Lotus ets the brain and it draws your aware-
can help you learn to root down ener- ness inside, he says.
getically and ground yourself. Whether you practice half or full
Lotus for 10 breaths or 10 minutes, you
CALMING THE MIND create an opportunity for this arche-
While energizing the body, Padmasana typal pose to change your perspective.
can also be a profoundly calming and When doing the pose, imagine that
stabilizing pose. Lotus helps to main- you are a lotus, says Ledford. Its grav-
tain proper posture and spinal align- ity calling you to get rooted again. Even
ment, both of which facilitate the deep if your life is muddy, you can blossom
breathing necessary to obtain a medita- and open your heart to the sunshine.
tive state. And interlocking the body
parts helps keep movements to a mini- Nora Isaacs is a Yoga Journal contributor and
mum. From this steady seat, the senses the author of Women in Overdrive: Find
can turn inward. According to Stryker, Balance and Overcome Burnout at Any Age.
the pelvis grounded into the oor stim-
ulates the nerves in the sacrum, which
6 BADDHA KONASANA
(BOUND ANGLE POSE)
BENEFITS Stretches the inner
thighs and tones the sacral and
lumbar areas
6
From your wide-legged position,
bend your knees and bring the
soles of your feet together. Allow
your knees to fall open. Wrap your
hands around the tops of your feet.
Inhale, and lengthen your spine.
On an exhalation, fold forward with
a at back. On each inhalation,
lengthen the spine, and on each
exhalation, release the upper body
toward the oor. To deepen the
stretch, place your elbows onto
your calves, and lengthen your
spine as you gently encourage
your knees toward the oor. Stay
for 68 breaths; slowly release.
7
7 ARDHA PADMA PASCHIMOTTANASANA
(HALF LOTUS SEATED FORWARD BEND)
BENEFITS Creates a deep stretch in the
knees, ankles, and hips in nal preparation
for the full pose
From Dandasana, bend your right leg and
turn the sole of your foot toward the ceil-
ing, allowing your thigh to release. Bring
the top of your foot to the top of your left
thigh as close to the groin as possible. Once
your foot is in place, strongly ex it. Press
your straight leg rmly into the oor and
tilt your pelvis forward. Bring your hands to
the ball of your left foot, or use a strap. On
an inhalation, lift the breastbone. On the
exhalation, press the lower back toward the
thighs. Stay for 68 breaths. Repeat on the
other side. If this pose strains your knees,
practice Janu Sirsasana (Head-of-the-Knee
Pose) instead.
8
8 PADMASANA
(LOTUS POSE)
Come back to Dandasana; snuggle
your right foot into the top of your
left thigh. Then bend your left leg,
externally rotate it, and take hold of
your left foot, turning the sole toward
the ceiling. Place the left foot on the
top of the right thigh. Flex both feet
and draw the inner thighs toward the
pelvic oor. Lengthen your spine and
rest your hands on your knees, with
your palms facing up. Take 5 smooth,
even breaths. As you inhale, feel the
crown of your head moving toward
the ceiling. On each exhalation, main-
tain the action of the inner thighs,
gently lifting the pelvic oor in Mula
Bandha (Root Lock). Maintain a soft
gaze, with eyes relaxing downward.
Connect with the sense that, as your
mind turns inward, you are growing
ever more vibrant. Feel that your
heart is buoyant and open. Stay for
612 breaths. Switch legs and repeat
on the other side.
NOTE If you werent able to do the

Half Lotus versions of the previous
poses, your body is not yet open
enough to do Lotus without risking
injury. Keep working on the previous
poses until you are ready.
legs, hips,& glutes
LENGTHEN THROUGH THE WAIST
DROP THE BUTTOCKS

TOWARD THE FLOOR
KEEP KNEES IN LINE

WITH TOES
TAKE A SEAT Build strength and stamina with Utkatasana,
a demanding standing squat. by Carol Krucoff
Here is a one-pose wonder. protuberances at the front of the

Utkatasana is sometimes translated hip bones and tilt your pelvis for- benets
as Fierce Seat or Powerful Pose. The ward by moving your pubic bone
asana looks fairly straightforward back. Notice how your lower back Massages abdominal
and simpleyou bend the knees as sways and compresses into an arch. organs, including the liver
and kidneys
if preparing to sit yourself down and Next, tilt your pelvis back by tuck-
relax. But rather than let you cuddle ing your tailbone under. Notice how Stretches the shoulders
in a recliner, Utkatasana asks you to your abdomen becomes tight and Strengthens the back
support yourself in a standing squat. constricted. To nd a healthy bal- Tones abdominal muscles
This action engages the muscles ance between these two extremes,
of your legs and backand is argu- do both movements but more
ably the single best movement for subtly; the abdomen is rm but not contraindications
strengthening these areas. Squats gripped. To support the lower back,
are workout staples at the gym, draw the belly in and up toward the Lower-back or neck injuries
where people often do them hold- spine. Keep your chest lifted, shoul-
High or low blood pressure
ing weights. Utkatasana is similarly ders relaxed, and feet pressed evenly
strengthening but should generate into the oor. Return to neutral. Migraine or insomnia
less wear and tear on your joints over
the long haul. It does it all. GREET GRAVITY
To experience the action of the To help build strength in the thighs,
pelvis, stand in Tadasana (Mountain rst practice supported Utkatasana
Pose) with feet hip-width apart, against a wall ( figure 1, page 64).
knees soft, and hands on your hips. Stand with your back against a wall,
Place your ngers on the pointy your feet shoulder-width apart, and
your heels 12 to 18 inches from the wall. IGNITE A FIRE
Keep your knees slightly bent and rest Next, stand with your feet hip-width
your hands on the tops of your thighs. apart. Inhale, and bring your arms
Extend up through the top of your head out in front of you at shoulder height,
as you let the back of your head, your palms facing down ( figure 2); pause
DONT bend your elbows. shoulder blades, and the back of your here if needed. To perform the full
pelvis rest against the wall. pose, stand with your feet hip-width
Exhale, slowly bend your knees, and apart and bring your arms up over-
release your buttocks toward the earth. head as you inhale, palms facing each
Extend your spine and lift your chest as other. Relax your shoulders down
you slightly slant your torso forward, away from your ears and gaze softly
hinging from the hips with the back of toward the horizon. Exhale and bend
the pelvis supported by the wall. Stay your knees slowly, maintaining a
relaxed and lifted, and continue to balanced pelvis as you angle slightly
breathe slowly and deeply through your forward. You may begin to feel a ery
DONT let the knees bow descent. When you reach a place where heat in your belly and a sense of light-
in or out. you feel challenged, stop and hold the ness in your head. Dont worry if the
pose for a few breaths. Do not lower posture feels awkward at rstin
your hips below your knees; do not let fact, one translation of the Sanskrit
your bent knees extend past your toes. name is Awkward Pose.
To come out of the pose, press your feet
into the earth as you straighten your Carol Krucoff is a yoga teacher in
legs and inhale. Chapel Hill, North Carolina.
1 UTKATASANA
DO keep your legs and (CHAIR POSE), VARIATION
feet parallel. In this version of Utkatasana,
PHOTOS: DEBRA MCCLINTON; MODEL: DARRYL DEWALD; STYLIST: LYN HEINEKEN; GROOMING: CHRIS MCDONALD
youll be using the wall to steady
you and help take some of the
weight off the knees, hips, back,
and even arms.
As you sit in Utkatasana against
the wall, you can safely begin to
develop the key actions of the
pose: Press your feet into the
ground and lengthen your spine
by lifting through the top of
your head. Let your shoulder
blades provide counterbalance.
When youre ready to come up,
slowly release your knees, drop
the buttocks to the earth, and
come up.
1
2 UTKATASANA
(CHAIR POSE), VARIATION
In this version of Chair Pose,
youll step into the middle of
the room. Place your feet hip-
width apart and raise your arms
to the front, parallel to the oor.
Play with your balance here,
moving your center of gravity
forward and backward as the
arms stay extended.
You can also play with the angle
of the arm extension. When you
lower your arms slightly, what
happens in the legs and back?
And where do you need to com-
pensate when your arms ele-
vate slightly over your
shoulders? This is especially
important information because
in the full pose, the arms will be
extended fully overhead.
2
Utkatasana is often called Chair Pose. But the
good to know Sanskrit utkata doesnt mean chair; rather,
it signies something thats both superior and
difcult. So it literally means Superior Pose,
though many of us might just label it Difcult Pose.
Utkatasanas original form was described some 300 years ago by the
anonymous author of the Gheranda Samhita, a classic hatha yoga man-
ual. In those days, it was a squat with the heels raised off the oor, sup-
porting the lowered buttocks.
Utkatasanas transformation reminds us that asanas change over time.

Shapes shift: Some drop by the wayside, while others are invented and
added to the mix, sometimes assuming a deceased progenitors name.
The Gheranda manual provides us with a couple of examples. Ever hear
of Vrishasana (Bull Pose)? Didnt think so, but once upon a time it was a
seated poseone leg in Virasana (Hero Pose), the other in Baddha Kona-
sana (Bound Angle Pose). Garudasana (Eagle Pose) is now a standing
twisted pretzel, but 300 years ago it was a seated pose much like Vira-
sana, except that the feet were turned on the inner arches to point away
from the hips.
Many asanas are hundreds of years old, while others are relative
babies. The practice was essentially reinvented perhaps 70 years ago
by T. Krishnamacharya, who taught K. Pattabhi Jois, B. K. S. Iyengar,
and T. K. V. Desikachar. Without Krishnamacharyas groundbreaking
work, its likely that yoga wouldnt be as popular as it is today in the
West, and you wouldnt be reading Yoga Journal.
legs, hips,& glutes
LIVE JOY Try an energizing hip and leg practice

thats fun and playful. with Nicki Doane
and Eddie Modestini
PHOTOS: RORY EARNSHAW; MODEL: NICKI DOANE; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED

This practice works the hips Music uplifts the practice for From Supta Gomukhasana
and legs in service to the Doane and Modestini. Their (Reclining Cow Face Pose),
heart. Creators Nicki Doane playlist is heavy on cuts by its easy to lift the legs and
and Eddie Modestini enjoy Ziggy Marley, George Har- drop into Savasana (Corpse
practicing to music as a rison, Michael Franti & Pose). Do this consciously,
reminder to be joyful and Spearhead, and even the straightening the legs fully,
uplifted when the asanas get Red Hot Chili Peppers. But then lowering them to the
intense, cueing us that even you dont have to follow ground slowly. When they
when we are strengthening their suggestions; make your reach the ground, bring your
our most fundamental own playlist based on what legs hip-distance apart and
grounding muscles, our inspires you, and see how it relax them fully. Stay here
hearts can be uplifted. uplifts your experience. for 20 breaths.
1
BALASANA ADHO MUKHA SVANASANA UTTHITA TRIKONASANA

(CHILDS POSE) (DOWNWARD-FACING DOG POSE) (EXTENDED TRIANGLE POSE)
Come into Childs Pose with your knees Place your hands shoulder-width apart Step your feet 4 feet apart. Turn your right
shoulder-width apart and big toes touching. and your knees hip-width apart. Press the foot to the right, left heel to the left. Inhale and
Place your arms by your sides, palms facing base of your index-nger knuckle, the base lift arms to shoulder height. Exhale and place
up. The weight on the forehead should be of your thumb knuckle, and the inner wrist your right hand on your shin or ankle or the
closer to the hairline than the nose. Breathe down toward the oor. Lift your sitting oor as you raise the left arm to the ceiling.
gently through your nose for 1 minute. bones. Breathe here for 2 minutes. Look up. Stay 12 minutes on each side.
UTTHITA PARSVAKONASANA PARSVOTTANASANA VIRABHADRASANA I

(EXTENDED SIDE ANGLE POSE) (INTENSE SIDE STRETCH) (WARRIOR POSE I)
Turn the right leg to the right, left heel to the Lower your arms and turn your torso to the Step your feet apart and turn to face your
left. Inhale; extend your arms. Exhale, bend right. Place your hands on your hips, inhale, right leg. Inhale, raise both arms overhead,
your right leg, and place your right hand on and exhale as you bend over the right leg with and join the palms. Exhale, bend the right leg
your right ankle, pressing slightly on the leg. an extended spine. Reach your hands behind to about 90 degrees. Draw the lower abdo-
Extend your left arm up and over your ear. your torso and straighten your arms. Breathe men in and up. Look up and breathe deeply
Hold for 1 minute. Switch sides. slowly for 1 minute. Switch sides. for 1 minute. Switch sides.
7 8 9
SETU BANDHA SARVANGASANA ARDHA MATSYENDRASANA SUPTA PADANGUSTHASANA

(BRIDGE POSE) (HALF LORD OF THE FISHES POSE) (RECLINING HAND-TO-BIG-TOE POSE)
Lie down, bend both knees, and place your Sit up, bend your left knee so that the thigh Lie on your back and straighten both legs.
feet on the oor hip-distance apart. Exhale. As and calf are touching and your right foot is on Bend the right leg and place a belt across
you inhale, press the thighs toward the knees the oor just outside your left knee. Exhale, the bottom of the foot. Inhale and straighten
and lift your pelvis. Breathe freely. Stay for 30 extend the spine, and turn the torso to the the right leg. Reach the right hip toward
seconds to 1 minute; repeat 3 times. right, pressing your left elbow against your the left foot. Soften the front of your throat
knee. Stay for 1 minute, then switch sides. as you breathe for 2 minutes. Switch sides.
10
SUPTA GOMUKHASANA
(RECLINING COW FACE POSE)
Lie on your back and straighten both legs to the ceiling.
Cross the right thigh over the left thigh. Bend both
knees and hold just above the ankles. Draw both heels
toward the hips. Bring your thighs close to the torso
and breathe. Stay for 1 minute on each side.
legs, hips,& glutes
DO THE
TWIST
Work the muscles around
the hips for a good side
and rear view as well as
improved emotional stability.
with Stephanie Snyder
PHOTOS: DAVID MARTINEZ; MODEL: STEPHANIE SNYDER; STYLIST: SHARON MALONEY/FORD; HAIR/MAKEUP: RACINE CHRISTENSEN/ARTMIX

Twisting helps you shape up To build heat and lubricate Bring your knees to the oor,
your rear and side views; for your joints, do a few rounds sit on your heels, and place
that alone, these exercises of Sun Salutations. For a your forehead on the oor in
are worth doing! But there is complete presentation of Balasana (Childs Pose). Your
another benet: This prac- Sun Salutation, go to page arms can be by your sides
tice can also release anger, 10 or visit yogajournal.com/ or outstretched. Relax your
sadness, and guilt. Negative practice/2746. belly and jaw. Rest here for
emotions can make us tense, 510 breaths, then move into
and this sequence was Savasana (Corpse Pose) and
designed to help you release stay for at least 5 minutes.
pent-up feelings.
1
ANJANEYASANA HIGH LUNGE VIRABHADRASANA II

(LOW LUNGE) From Down Dog, step your right foot between (WARRIOR POSE II)
From Down Dog, step your right foot between your hands and reach your arms overhead. Take a wide stance. Turn your right foot out
your hands and bring your left knee to the Keep your hips square and draw your outer and your left foot in, and bend your right
oor. Reach your arms overhead, isometrically right thighbone in toward the pelvis. Spin your knee to 90 degrees. Engage your legs, pull
draw your left thigh forward, and hug both inner left thighbone up, and gently tuck your your low belly in, and gaze over the top of the
thighs in toward your pelvis. Lift the pit of tailbone. Press your feet down strongly into right hand. Feel the pelvis descend as your
your belly and heart toward the sky. Stay for the earth. Stay for 5 breaths, and then step spine lifts and lengthens upward. Stay for 25
5 breaths, then repeat on the other foot. back to Down Dog. Switch sides. breaths, and then switch sides.
UTTHAN PRISTHASANA ARDHA MATSYENDRASANA GOMUKHASANA

(LIZARD POSE) (HALF LORD OF THE FISHES POSE) (COW FACE POSE), VARIATION
From Down Dog, step your right foot between Sit upright, and place your right foot on the From sitting, stack your right knee on top of
your hands to a lunge position. Bring both oor outside your left knee and your left foot your left. Keep your feet active. Inhale to lift
forearms to the oor inside the right leg. Keep just inside the sitting bone. Bring your right and lengthen your spine. You can stay here or
your inner left thigh lifting and resisting. As hand behind you in line with your sacrum and you can fold forward by reaching your arms
your left heel reaches back, your heart opens wrap your left arm around your right leg. Feel in front of you and resting your head near your
forward to create length in your upper back. the stretch as you go deeper into the twist. knees, allowing the hip points to soften into
Stay for 8 breaths. Switch sides. Stay for 5 breaths. Repeat on the other side. the body. Stay for 58 breaths. Switch sides.
7 8 9
PIGEON POSE BADDHA KONASANA FROG POSE, VARIATION

From Down Dog, bring your right shin forward (BOUND ANGLE POSE) Start on all fours; you can put a blanket under
and down so that your right foot is in front From a seated pose, draw your right knee each knee for padding. Widen your knees,
of your left hip and your right shin is parallel into your chest and then drop it out to the one at a time, as far apart as possible and
to the front edge of your mat. Flex your right right. Bring the left knee into the chest and bend them so that your thighs and shins are at
foot. Stretch your left thigh back as you draw out to the left. Bring the soles of your feet 90-degree angles. Flex your feet. Keep your
your left hip forward. Lengthen your belly as together and keep the outer edges of your front ribs in and your tailbone down. Take 510
you fold. Stay for 10 breaths. Switch sides. feet grounded. Stay for 5 breaths. deep breaths in this effective hip opener.
contents
back & twists REINVENT YOUR WHEEL 72
LOWER-BACK LOVE 80
THE LUMBAR LOWDOWN 84
BACK IN ACTION 88
REVOLVE TO EVOLVE 90
IN THIS SECTION Backbends and twists have a reputation for

being challenging yet liberating. The heart is open, the body is free and light,
and the forms are simply beautiful. Though some of us struggle with these
poses, they are well worth the effort. Why? Backbends and twists keep your
spine long and supple, ood stagnant disks and joints with fresh synovial uid,
promote circulation, and help nourish organs with vital nutrients.
CAMEL POSE
(USTRASANA)
Kneel on your mat, with
knees hip-distance apart.
Place your hands on the
upper hips. Press down
through the shins as you
lift through the chest,
drawing the body into a
backbend. Feel the shoul-
der blades draw onto the
back as you slide your
hands toward your feet.
(You can keep them on
the hips or thighs if the
backbend is too intense.)
Let your head drop back-
ward. Stay in the pose
for 810 breaths.
DAVID MARTINEZ
back & twists
REINVENT
YOUR Target your tight spots to
WHEEL go deeper and discover your

best backbend ever.
Ah, beautiful Urdhva Dhanurasana. impulse is often to rely on pure force to mus-
As the arms and legs press strongly down cle yourself into the pose. When you do,
into the ground like pillars, the entire length there are a few telltale signs that this is hap-
of the spine curves into a deep, even arch. pening. You hear yourself grunt as you go up.
Its striking, its inspiring, and its . . . well, You feel your knees and feet kick out. You
everywhere. Walk into nearly any hatha yoga push up quickly and pop your shoulders out
class at any time of day, and youre likely to of joint, overstretching the delicate rotator-
encounter the pose that is also known as cuff muscles. A large, pulsing vein bulges out
MODEL: EDITH UBUNTU CHAN; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS MCDONALD
Upward Bow or Wheel Pose. on your forehead. Do any of these things
Its easy to feel simultaneously seduced sound familiar? Such a brutish approach to
and humiliated by Urdhva Dhanurasana. The Wheel not only puts your muscles and joints
pose might evoke a burning desire to achieve at risk for injury, but it also unravels all the
and conquer this backbend, but if youre a hard work youve done maintaining the
beginner, you might be worried that you wont integrity of your breath.
make it up. And if youre a more experienced Fortunately, you can strike a balance be-
student who has pressed up dozens of times, tween yearning and frustration. To do so in-
you might nd yourself quietly wondering, Is volves the yogic concept of self-study,
it still supposed to feel like this? Am I sup- known as svadhyaya. Instead of pushing
posed to feel the lower-back twinges, the yourself into the pose, you can apply svadhy
shoulder soreness, and the occasional after- aya by rening your awareness of what is
class sacral aches? happening in your body and mind. One way
In either case, when fear or frustration to do this is by breaking down the pose into
about Urdhva Dhanurasana arises, the rst three components and assessing how your
by A n d re a Fe r re tt i a n d J a so n C ra n d e l l p h o to g ra p hy by Ro r y Ea r n s h aw
A healthy forward bend
lengthen your thighs requires suppleness in the
back of the legs. This type
body responds to each. workyou can spend time of exibility enables you
Urdhva Dhanurasana in your daily practice culti- to rock the pelvis forward over the thighs, allowing the
spine to lengthen and release. A similar principle applies
requires openness in the vating openness along the
to backbends. A healthy backbend requires suppleness
shoulders and chest; exi- front of your legs, abdo- along the front of your legs and abdomen. In order to arch
bility in the front of the men, and hips. Or you may your spine into a backbend without crunching your lower
hips, legs, and abdomen; nd that your shoulders back, you need to open the front of the thighs so you can
and suppleness in the back rock the pelvis backward over your legs.
and hips are plenty mallea-
body. It also requires arm ble, but there is stubborn If you spend much of your day sitting, this can be difcult
and leg strength, but if to accomplish. Sitting exes the hip joints, which can make
resistance in your midback.
youre able to hold a well- the muscles along the front of the hips tight and may
Spending more time open- impede your ability to move your pelvis into backbends.
aligned Plank for ve deep
ing the torso will allow you
breaths, youre probably King Arthurs Pose and Bridge Pose are perfect prepara-
to develop more ease in
strong enough to do the tions for Urdhva Dhanurasana because they help release
pose. When muscular Urdhva Dhanurasana. In tension from the front of the thighs and hips. Bridge Pose
tightness releases, the pose essence, rening your will give you adequate practice with the positioning of your
awareness will enable you feet, legs, and hips for Urdhva Dhanurasana.
requires less force.
Armed with this knowl- to make choices that will
edge of the architecture create transformation.
King Arthurs Pose
of the pose, you can create As you practice break-
sensible, thorough se- ing down the pose this
quences that open your way, dont be disappointed
legs, back, and shoulders if youre one of those folks
before practicing Urdhva for whom each component
Dhanurasana, allowing you is difcult. A deep pose
to backbend more deeply may be beautiful, but the
and comfortably. You can depth of your Urdhva
also begin to notice where Dhanurasana is not the
you get hung up in the
most important thing.
pose. Many practitioners
Whats most important is
are disproportionately
that you develop a method
restricted in one region.
that forgoes ego and force
You might be surprised to
in favor of exploration and
nd that your shoulders are
naturally very open, but awareness. If you can do
your thighs are so tight that, you can build a back-
that you cant lift your hips bend that works for you
without your feet splaying one that exhilarates,
out. If thats the case, then stretches, strengthens,
you have a clear starting and soothes you all at
place from which to once. Ready to begin?
On the following pages, we give you poses that are efcient at opening the legs, back, and shoulders. Use them to explore
your body, noticing areas of tightness and areas of ease. You can also incorporate these poses into your practice as
an excellent preparation for Urdhva Dhanurasana. Or, if, for example, you notice that your thighs are disproportionately
tight, you can incorporate the poses for your legs into your daily practicewhether sequencing to Wheel or not.
74 Y O G A J O U R N A L . C O M YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H
Bridge Pose
King Arthurs Pose will elon-

gate your tight thighs efciently.
Start by folding your sticky mat in
quarters and placing it next to a
wall. Kneel with your back to the
wall, place your right knee on your
sticky mat, and extend your right
shin (foot pointed) up the wall. Step
your left foot forward 23 feet so that
you are in a lunge, with your left knee
situated directly above your ankle.
Lift the front of your pelvis and

lengthen your tailbone and but-
tocks toward the oor. Increase
this stretch by bending your front
SETU BANDHA SARVANGASANA
<<<<<<<
knee deeper as you draw upward

through your abdominal core. If
you really want to challenge your- An ideal way to continue opening the front of your thighs and
self, press the top of your right hips is to take Setu Bandha Sarvangasana, or Bridge Pose,
foot against the wall. This will which offers a blueprint for the leg and foot positions in Wheel.
engage your thigh muscles as you
To begin, lie back, bend your knees, and place your feet hip-
stretch them more intensely.
width apart. Bring your feet close to, but not touching, your
To enter the second phase of hips, and align your arms alongside your body. See that the
the pose, vigorously extend your outer edges of your feet are parallel and that your toes are
arms toward the ceiling. As you pointing straight forward.
reach up, lengthen your spine and
Initiate the pose by gently pressing your lower back into the
lift your ribs farther from your hips.
oor so that your tailbone curls slightly upward. Root down
Complement this by bending your
through your feet and begin to peel your hips away from the
front knee and lowering your hips
oor. Mindfully roll up vertebra by vertebra and lengthen your
further. Remember to draw your
tailbone toward the back of your knees. Tuck your shoulders
tailbone toward the oor and retain
underneath your chest. Interlace your ngersor hold the outer
the neutral position of your hips.
edges of your sticky matand burrow downward into the mat
Breathe slowly and deeply with your arms.
into your abdomen. After 1015
Continue to lengthen your tailbone and your lower back, and
breaths, release your hands to the
shift your attention to your legs. Align your thighs so that
oor and take your right shin off
they parallel each other, and position your knees directly above
the wall. Pause for a moment
your ankles. Keep your shins vertical. This is the way you set
before you switch sides.
the feet and legs for Wheel. Breathe slowly and deeply into your
abdomen. After 810 breaths, walk your feet away from your
hands and slowly lower to the oor.
<<<<<<<
In a comfortable, healthy backbend, your entire back
free your spine lower, middle, and upperwill have a similar degree
of sensation. In an uncomfortable and poorly distributed
backbend, parts of your back will have intense sensa-
tions, while other parts will feel dull. Most people immediately feel the sen-
sation in the lower back (because its more exible and often bears the
brunt of the curve) and less sensation in the middle and upper back. In order
to bring the spine into greater harmony during Urdhva Dhanurasana, you
will need to awaken the thighs and shoulders and prepare the torso and
spine. Dwi Pada Viparita Dandasana with a chair and Bhujangasana will
teach you to distribute the curvature of your back evenly.
DWI PADA VIPARITA DANDASANA, VARIATION

Support your weight on a
<<<<<<<
chair. (If you have a longer by lengthening through your

chair in Dwi Pada Viparita torso, your pelvis may slightly thighs as you reach your upper
Dandasana (Two-Legged hang off the back edge of the arms and elbows toward the
Inverted Staff Pose) to chair.) Finally, press the balls of middle of the room. Depending
open your chest and shoulders, your feet against the wall and on your comfort in the pose,
stretch your abdominal area, straighten your legs. you can stay anywhere from a
and encourage length in your few breaths to several minutes.
spine. When the chair is in the From there, interlace your n-
gers underneath the rolled mat To come out of the pose, bend
correct place, this pose will
and place them behind your your knees and put your feet
distribute the sensations of
head. Hinge at the bottom tips at on the oor, place your
the backbend evenly along
of your shoulder blades, allow- elbows on the chair seat, and
your spine, providing a somatic
ing your upper back to hang off lift your torso. Pause for a few
reference for what an ideal
the chair and arc into a back- breaths and enjoy the after-
Urdhva Dhanurasana feels like.
bend. Simultaneously root the taste of the pose.
Place a chair close to a wall balls of your feet into the wall
(not on a sticky mat), facing
out. Roll up your sticky mat
and set it beside the chair. Two-Legged Inverted Staff
Sit with your legs through the Pose, variation
back of the chair and place your
feet on the oor a few inches
from the wall. Slide your but-
tocks to the back edge of the
chair (toward the wall). Place
your rolled sticky mat on the
chair seat so that one end
touches the back of your hips
(against your sacrum). The
sticky mat should be positioned
lengthwise down the middle of
the chair seat. Slowly lower your
spine onto the rolled mat and
adjust your position on the
chair so that the bottom tips
of your shoulder blades are in
line with the front edge of the
Cobra Pose
why we do backbends
Whether they come naturally or

not, backbends are well worth your
effort. Here are a few reasons:
They stretch and strengthen

Backbends stretch the entire length
of your front body and strengthen
your back, arms, and legs. This adds
up to better posture. The stress
of sitting and of doing day-to-day
tasks hunches you forward; when
done well, backbends open the
BHUJANGASANA
<<<<<<<
upper back and chest and stabilize

the shoulders so that your posture
All backbends will ease open your spine and cultivate exibility in your
feels integrated.
torso. But Bhujangasana (Cobra Pose) stands out because it allows
you to strengthen and stretch the spine and torso without demanding They help you breathe Since
exibility in the shoulders and thighs. When you do the pose, focus on backbends stretch your breathing
lengthening your spine and observing the sensations in your back. apparatusthe diaphragm, the
lungs, and the intercostal muscles
To begin, lie on your belly and place your ngertips in line with the middle
between each ribthey can help
of your chest. Establish the basic foundations of the pose by rooting down
you breathe deeper in daily life.
through the top of your pinkie toes, the base of your ngers, and the pubic
bone (this will help you lengthen your tailbone toward your heels). Slightly They lift you up Energetically,
dome your lower abdomen away from the oor. backbends are uplifting, stimulating
Initiate Bhujangasana by slowly peeling your forehead and chest away poses. If your energy feels down
from the oor. As you begin to rise, create a pulling action by drawing or low, a backbend practice can shift
your ngertips toward the wall behind you as you pull your spine and it in a positive direction.
trunk forward. Complement this movement by reaching back through
They empower you Backbends
your legs strongly (avoid squeezing your glutes). As you continue to
help you connect to the mysterious
lengthen your body in opposite directions, draw your shoulder blades away
intricacies of your back body, an
from your ears and hug your elbows into your sides.
area that is usually neglectedout
From where you are, take a moment to observe the sensations in your of sight, out of mind. Learning more
back. Do your lower, middle, and upper back all have a similar quality of about your body and its abilities
sensation? Are they all working a similar amount? Make subtle adjust- always boosts condence. When you
ments in your body until these regions feel harmonious. press up into your rst Wheel or you
balance in Scorpion Pose, you will
Begin to intensify the pose by reaching back through your elbows. Con- undoubtedly feel empowered.
tinue to lengthen your spine upward and press the bottom tips of your
shoulder blades against the back of your ribs. Lift the middle of your The key to enjoying all of these ben-
breastbone, widen your collarbones, and draw your chest forward. ets is to seek a pose that suits your
Breathe into your back. After 510 breaths, slowly lower your torso to the bodyyoull know youve succeeded
oor, keeping your spine long. Observe the sensations of your back as if you feel clear, open, grounded, and
you appreciate the rise and fall of your breath. pain-free after practice.
Downward-Facing Dog
Pose, variation
<<<<<<<
ADHO MUKHA
SVANASANA, VARIATION
This version of Down Dog will help
unravel the tightness in your shoulders
and upper back. To begin, come onto
all fours and place your forearms on
your mat, shoulder-width apart. Place
your hands on the wall so that your n-
gers turn away from each other and
your thumbs point to the ceiling. Notice
how these actions rotate your arm
bones externally. Root down through
your forearms, lift your knees, and draw your body into Downward-Facing Dog.
Step your feet far enough away from your elbows that you can elongate through
your shoulders. If your feet are too close to your elbows, you will feel boxed in,
open your shoulders and your shoulders will press toward the wall. Instead, lengthen through your
arms and make a single diagonal plane from your elbows to your hips.
Downward-Facing Dog Pose Now that you are positioned, focus on the actions of your upper body. Root
and Chair Shoulder Stretch down through your forearms and press your hands into the wall as you draw
will prepare you to extend your your shoulders away from the wall. Draw your hips up toward the ceiling and
arms overhead in Urdhva rm your thighs. Move the inner border of your shoulder blades away from your
Dhanurasana. Youll elongate spine. If they narrow toward each other, youll internally rotate your arms. But
key muscles in your shoul- if you broaden, youll get a much-needed stretch in your upper-back muscles.
ders, upper back, and arms. Without trying to change anything, observe the location and intensity of the
stretch in your shoulders and arms. Breathe into the sides of your rib cage and
These poses also extend your feel your upper body expand. After 810 breaths, bring your knees to the oor
arms overhead while keeping and enjoy the ease of Balasana (Childs Pose).
your arm bones externally
rotated. Its important to
maintain external rotation
when you do Urdhva Dhan-
urasana. If youre not open Chair Shoulder Stretch
enough to get this action,
you put yourself at risk for
damaging the delicate mus-
cles of your rotator cuff.
As you practice these poses,

its OK if your shoulders feel
tight; begin where you are
and notice the sensation of
your armbones externally
rotating. Practice enjoying
the process rather than try-
ing to achieve an end goal.
URDHVA DHANURASANA
Now youre ready to practice Wheel Pose with more awareness and
ease. To begin, lie back, bend your knees, and place your feet close to
your hips. Bring your hands to the oor next to your ears, shoulder-
width apart. Steady your breath. Inhale, and lift onto the top of your
head. Pause here, preparing the initial actions of the pose: Draw your
elbows in toward the midline until theyre parallel to each other, gently
press the top of the head into the oor, engage your back muscles,
and root down through the base of your big toes. Lift up on an exhala-
tion by extending strongly through your arms and legs.
Chair Shoulder Stretch creates Bring your awareness to your thighs and hips, focusing on the actions
a feeling of space and freedom in that you developed in the preparatory poses. As you did in King
your shoulders. To do it, place the Arthurs Pose and Bridge Pose, lengthen your hip exors by drawing
back of a chair against a wall. Fold your tailbone toward the back of your knees. Complement this work
your sticky mat in quarters and set by gently spiraling your thighbones in (while keeping your thighs paral-
it on the chair seat. Place a blanket on lel) and rooting down through the four corners of each foot.
the oor 23 feet in front of the chair.
Next, shift your focus to your spine and torso. Remember, a healthy
Kneel down, and place your elbows
backbend is one in which the sensations are well-distributed and
shoulder-width apart on the front
youre playing your edge without overworking. Notice if your lower,
edge of the seat (on the folded mat).
middle, and upper back each has a similar quality of sensation.
Hold a block between the base of
your palms to keep your hands sepa- Continue deepening your pose by re-creating the external rotation
rated. Slowly walk your knees away in the armbones. Keep weight on the bases of your index ngers.
from the chair until they are on the Lengthen through your arms strongly and press your hands into the
folded blanket and your shoulders oor. Practice being nonaggressive. Cultivate patience and accep-
are parallel with the seat. tance where you are as you wait for your body to open. Continue
breathing deeply for 810 breaths before lowering to the oor.
Now that your pelvis and lower
back are neutral, you will feel a
stretch in your shoulders and arms. Andrea Ferretti and Jason Crandell live in San Francisco and teach yoga
Deepen this sensation by rooting around the world.
your elbows down into the chair and
gently squeezing the block between
your hands. Lengthen your elbows Wheel Pose
toward the wall and draw the inner
border of your shoulder blades
toward your tailbone. These actions
are subtle and wont amount to
much actual movement. They will,
however, deepen the stretch and
inform your body of the nuances
of the pose.
Breathe into the sides of your rib

cage and feel the expansiveness
of your upper body. After 810
breaths, walk your knees toward
the chair (keeping your elbows on
the chair) and lift your shoulders
away from the oor. Once all of
your weight is off your shoulders,
sit back on your heels and take your
forearms off the chair.
<<<<<<<
back & twists
SOFTEN AND
LENGTHEN BELLY
LENGTHEN
TAILBONE
DOWNWARD
KEEP PELVIS NEUTRAL SOFTEN INNER PRESS THROUGH

GROIN INNER FOOT
LOWER-BACK LOVELearn how to protect your lower back
as you spiral your spine. by Richard Rosen
The sitting twist Marichyasana III oor, and the imaginary water will
has many important benets. It tones stay safely inside.
the belly organs (such as the liver and To prevent straining the lower
intestines), helps relieve lower-back back, twist evenly through your spine,
stiffness (but only if done properly; initiating the twist from the base of
otherwise it will increase stiffness), the spine at the sacrum. The sacrum
and keeps the intervertebral disks is shaped like an upside-down triangle.
those little jelly-lled doughnuts Touch your lower back and feel the
between your vertebraesupple. two indentations on either side of
Like all seated twists, several ele- your spine, just above your buttocks.
ments are needed to make the exercise These are the sacral joints that con-
safe. First, even before you begin to nect the spine to the back of the pel-
twist, its essential that your pelvis be vis. Youll need to know this later.
in a neutral position so that your spine Remember that while youre in the
can fully lengthen. To do this, imagine twist, your belly should stay as soft
your whole pelvis as a bowl lled with as possible. Just as a dishtowel short-
water: If the bowl of the pelvis tips too ens and thickens when twisted, so too
far forward or backward, the water does the belly, and that can prevent
will spill. When the pelvis is in a neu- the spine from lengthening and twist-
tral position, the top rim of the bowl ing fully. Does all this seem like a tall
will be more or less parallel to the order? It isnt really, and a few simple
PRESS THROUGH HEEL
DONT Twist with pelvis The hymns open a window into a world
dropped back. good to know that existed at least 3,800 years ago.
They tell us about that worlds geography
and history, its social and family struc-
Marichi, the namesake of this columns tures, peoples clothing and adornments,
asana, means ray of light. Devout Hindus their food and drink, their occupations,
revere Marichi as one of the Seven Seers, and their entertainments. A popular pas-
the semidivine poet-sages who, at the cre- time was gambling. This is reected in a
ation of the world, rst heard the eternal hymn that most of us can immediately
word of Brahman. In its purest form, this empathize with. Sometimes called the
word of divine sound is inaudible to the Lament of the Gambler, it reminds us
human ear, so Marichi and his cohorts trans- that although were separated from the
DO Maintain a long spine.
lated it into human language: Sanskrit. Vedic people by many centuries, we
These thousand-some mantras were arent so different from them after all:
collected in Hinduisms holiest book,
the Rig Veda. Because of a losing throw of the dice,
I have driven away a devoted wife. My
The Rig Veda wasnt initially a book. wifes mother hates me . . . The gambler
Scholars place the inception of the goes to the meeting hall, asking him-
Vedas as an oral tradition of hymns self, Will I win? and trembling with
somewhere between 1700 BCE and hope. But the dice cross him . . . [they]
1400 BCE. They were put into writing goad like hooks and prick like whips;
between 300 BCE and 200 BCE. Amaz- they enslave, deceive, and torment.
ingly, the Rig Veda existed well before
the advent of writing, and so for more My wifes mother hates me! Sound
than a millennium the Vedas were familiar? Many hymns speculate about
memorized and passed down orally concerns that are still part of our lives:
benets from one generation of Brahmin the creation and destiny of the world,
priests to the next. An English transla- death and the afterlife, and the mean-
tion of the Rig Veda in my library runs ing of sacrice. R. R.
Massages abdominal organs,
including the liver and kidneys 650 pages of small print, so these
PHOTOS: KATRINE NALEID; MODEL: AUTUMN ALVAREZ; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS MCDONALD
priests performed an impressive feat
Stretches the shoulders of memorization.
Strengthens the back
Tones abdominal muscles
contraindications preparations will help you get a feel pelvis. Youll end up more or less fac-
for the sensations and actions that ing your inner right leg.
Lower-back or neck injuries Im describing. You often see pictures, like the
High or low blood pressure opening one in this column, of the
Migraine or insomnia TAKE IT SLOW yogis arm pressed against the out-
From Dandasana, bend your right side of the bent knee. If you are new
knee and set your heel just in front of to this pose, dont do this. Most of us
your right sitting bone. Keep your lack the exibility to do this while
left leg straight and rm, pressing the still keeping the spine long. Bringing
thigh actively down against the oor your arm to the outside of your knee
and reaching through your left heel forces you to hunch over your bent
and the base of your big toe. Press leg, which immediately shortens the
the inner right heel and base of the spine and not only obstructs the
big toe rmly against the oor. Imag- twist but can strain the lower back.
ine now that the left side of your sa- Instead, wrap your left arm around
crum is pressing into your pelvis, and your leg, hug it into your torso, and
twist your torso to the right. As you press your right hand into the oor
do so, draw your belly up and in, and just behind you, pushing your torso
lift your back ribs away from your up and forward (see figure 1). Pressing
1
your inner right foot into the oor is
crucial: This will help release the in-
ner right groin. Lengthen your tail-
bone away from your pelvis and
downward into the oor like the root
of a plant. Simultaneouslyjust as
you did with the roll under you
with each inhalation, inch your belly
up along the inner right thigh, keep-
ing the belly soft and slightly hollow.
With each exhalation, twist a tad
more. As in all the poses, youll never
reach the end; no matter how long
you stay, youll always be able to add
something to your twist. Remember
that every pose is dynamic, like a
movie, rather than static, like a still
photo.
2
Despite your efforts, you may feel
your pelvis (and torso) sink back-
ward, away from the bent-knee leg. If
so, get about a forearms length from
a wall, and as you press your free
hand to the wall, lift your torso up
and forward (VHHJXUH).
Its intuitive to turn your head the
same direction as the torso, so that
you look over your right shoulder.
But you can also twist the neck and
head in the opposite direction from
your torso (on this side, to the left) to
gaze out at your left big toe. Neither
way is right or wrongjust different.
Continue to twist for about a min-
ute. Then, on an exhale, straighten
your right leg, square your hips, and
repeat for the same length of time on
1 MARICHYASANA III 2 MARICHYASANA III
the left side. (POSE DEDICATED TO THE (POSE DEDICATED TO THE
Marichyasana III is a basic sitting SAGE MARICHI), VARIATION SAGE MARICHI), VARIATION
twist. It will get you ready for its Marichyasana is a challenging pose, Practice makes perfect, but if you are
even for advanced practitioners. If still nding yourself slumping in the
more challenging cousins (Marich- youre coming at it as a beginner, it pose, try positioning yourself a fore-
yasana I, II, and IV), as well as help helps to tiptoe into the pose. When arms length from a wall. As you get
relieve your back after you nish a youre rst working on the pose, wrap ready to twist, press your hand into the
your left arm around the bent leg, hug- wall, and let the support help you
vigorous asana practice. ging it into the body, and press the straighten and rise up. Try removing
right hand into the right oor just the arm and holding the pose; when
5LFKDUG5RVHQLVD\RJDWHDFKHULQ behind the right hip. Here, you can play you slump, push into the wall again.
with the central movement of the pose: Consider this a strength-training exer-
1RUWKHUQ&DOLIRUQLD+HLVWKHDXWKRURI rooting the sacrum into the oor on cise. Keep working with resistance, and
The Yoga of Breath DQGOriginal Yoga: each exhalation as you rise up on each you will soon build the strength and
Rediscovering Traditional Practices of inhalation. Try twisting on the inhala- stability to tackle Marichyasana on
tion and exhalation; see what is easier your ownno help needed.
Hatha Yoga. for you. See directly what the breath
does to the sacrum.
back & twists
THE LUMBAR LOWDOWN Build lower-back strength to enhance

athletic performance and keep injuries
at bay. by Alisa Bauman
The lower back is a fulcrum

for the rest of the body, acting as
PHOTOS: DAVID ROTH; MODEL: WILLIAM ASAD; STYLIST: SAM DEGEN; GROOMING: COLETTE TABER
the hinge that connects the upper
and lower bodies. The muscles,
vertebrae, disks, and ligaments in
the lower back can twist and bend
forward, backward, and from side
to side. Because of this wide range
of motion, the area absorbs a lot of ARDHA UTTANASANA
(HALF STANDING
stress during everyday movement. FORWARD BEND)
Its the hot spot where all forces Stand with your feet hip-
are focused, says Scott Brown, width apart and hands at
your sides. As you inhale,
MD, chief of rehabilitation medi- draw your spine upward
cine at Sinai Hospital in Baltimore. and open the chest. Bend
The lower-back muscles function your knees slightly; as
you exhale, fold forward
like shock absorbers. When you from the hips, bringing
run, jump, or fall, they prevent the your palms to the front of
shock from moving to the spines your shins. Hold for a few
breaths. Inhale, and lift
vertebrae, disks, and ligaments. yourself to standing.
These parts are not designed to take Repeat 510 times.
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asanas for the lower back
DANDASANA (STAFF POSE)

Stretches the hamstrings, strength-
ens the lower back, and lengthens
the spine.
Sit with your legs extended and
your hands at your hips. Lengthen
your spine and draw the top of your
pelvis forward to bring your weight
directly onto your sitting bones.
If your lower back rounds, sit on a
folded blanket; this will help you
retain the normal curve of your
lower spine. (Slightly bending your
knees can also help.) Rotate your
thighs slightly in, reach the crown
of your head up, lift your chest, and
sit tall. If the backs of your knees
hurt, put a rolled-up towel under
them. Hold for 1530 seconds.
much strain, which is why, over time,

they become prone to ruptures and tears.
Strong lower-back muscles will also
support the spine by helping to keep its
UTTHITA TRIKONASANA natural curves in place. These curves
(EXTENDED TRIANGLE POSE),
help distribute forces evenly and pro-
WALL VARIATION
vide stability when youre in motion.
Stand with your right foot near
a wall and your legs 3124 feet When weak muscles fail to hold them in
apart. Turn your right foot out 90 place, the curves become exaggerated,
degrees and your left foot slightly
in. Lift both kneecaps and extend
and pain tends to result. Strong lower-
your arms to the sides. Exhaling, back muscles, along with strong abdom-
bend at the right hip and take your inals, also help lengthen the spaces be-
right hand to the wall. Extend your
left arm up, opening your chest. tween the spines bones and disks,
Press your right hand into the wall preventing them from grinding against
to help lengthen both sides of your each other as you move.
torso; draw your tailbone toward
your left heel to lengthen your So how do you stretch and strengthen
lower back. Inhale to come these muscles? Utthita Trikonasana (Ex-
up; repeat on the other side.
tended Triangle Pose) and Dandasana
(Staff Pose) are particularly good because
they work the muscles of the abdomen
and the sides of the torso as well as those
of the lower back. In addition, Trikona-
sana strengthens an important back
muscle called the quadratus lumborum,
which connects the hip to the rib cage
and allows you to bend sideways. It also
helps one side of the pelvis lift higher
than the other. You use it repeatedly dur-
ing any activity in which you shift your
body weight from side to side. To length-
en your quadratus muscle in Trikonasana,
Brown suggests using the wall as a prop.
ARDHA CHANDRASANA
(HALF MOON POSE)
Come into Trikonasana, placing your
hand lightly on your shin instead of
the wall. Then, bend your right knee
and place your right hand on the
oor (or on a block) about a foot
from your right foot. With your right
knee still bent, exhale as you lift
your left leg, straighten your right
leg, open the left side of your chest
toward the ceiling, and bring your
left shoulder directly over your
right. Gaze at your left thumb or
straight ahead. Extend strongly
through both legs; draw your tail-
bone gently toward your left heel to
lengthen your lower back. After a
few breaths, step back into Trikona-
sana, return to standing, and repeat
on the other side.
Dandasana and forward bends Balance and coordination cant be

stretch not only the back muscles but overlooked, because they help you react
also the hamstrings (along the backs of to certain kinds of situationsfor ex-
the thighs), helping relieve tension in ample, jumping and twisting to catch a
the lower back. They also teach you to Frisbeewith precision and grace, pre-
extend through the torso and tip the top venting injury to your lower-back mus-
of the pelvis forward so that the back cles. Ardha Chandrasana (Half Moon
has a normal range of motion. Thats Pose) can help build both these skills by
important because, as Brown explains, training the nerves throughout the body
theres a relationship between the to tell the brain where the body is in
length of a muscle and the strength that space and time.
it generates. If a muscle cannot move
along its normal full range of motion, Alisa Bauman is a freelance writer and yoga
it cant generate the optimal power. instructor.
back & twists
BACK IN ACTION
Designed to create strong, sexy muscles, this sequence will
dene your curves and increase spinal exibility. with Rodney Yee
PHOTOS: MARTY SCONDUTO; MODEL: RODNEY YEE; STYLIST: LYN HEINEKEN; GROOMING: CHRIS MCDONALD

The idea behind this Rodney Yee recommends If youd like to add to this
sequence is to create even- doing whatever is necessary sequence, try Urdhva Dha-
ness throughout the spine. for you to feel mentally and nurasana (Upward Bow
As you practice, imagine that physically settled before the Pose) after Purvottanasana
its a wheel. Think of your sequence. If youre agitated (Upward Plank Pose). Then
thighbones moving back or full of energy, start with do the twist Bharadvajasana
toward the hamstrings, and Adho Mukha Vrksasana (Bharadvajas Twist) as shown
tucking the tailbone slightly. (Handstand), or do a above. Afterward, do a simple
The following poses allow sequence of standing poses. reclined twist. Or just stop
you to play with these move- If youre feeling quiet, try at Supta Baddha Konasana
ments to nd exibility, chanting or simply sitting in (Reclining Bound Angle Pose)
power, and extension. meditation for a few minutes. and Savasana (Corpse Pose).
1
BHUJANGASANA TV-WATCHING POSE ARDHA VIRASANA

(COBRA POSE), VARIATION Lie on your belly and place your hands under (HALF HERO POSE), VARIATION
Fold a blanket to 4 inches wide; roll up one your chin. Lengthen your torso and knees Bring your left leg into a squat and your right
end to grapefruit size. Place it between the hip away from your head. As you stay here for 510 leg into Virasana. Place your ngertips behind
points. Lie on the prop and notice how the low breaths, allow your entire spine to deepen into you and lift your pelvis. Tuck your tailbone
back lengthens and your tailbone drops. Place your body while the muscles of your back as you press the right thighbone toward your
your hands on either side of your chest and spread wide. The bend of your lower back hamstrings. Gaze at your chest or look up.
slowly press up to Cobra Pose. should match the curve in your neck. Stay for 510 breaths. Switch sides.
SETU BANDHA SARVANGASANA URDHVA MUKHA SVANASANA STANDING DROP BACK

(BRIDGE POSE), VARIATION (UPWARD-FACING DOG POSE), VARIATION From standing, lengthen your tailbone toward
Lie on your back in Bridge Pose. Place a block Place the back of a chair against a wall. Wrap your heels, rm your legs, and press your
under your sacrum and bring your right leg your ngers around the sides. Extend your thighbones back. Inhale and lift your chest
into Virasana close to your hip. (If you feel any legs behind you, internally rotating your high as you drop your hands down your thighs
knee pain, keep both heels on the ground.) thighs. Drop your tailbone, and press your into a backbend. Remember that the entire
Lower your right knee toward the oor. thighbones back. Lift your chest and gaze spine should bend evenlyavoid compressing
Breathe here for 510 breaths. Switch sides. up. Stay for 510 breaths. Switch sides. your lower back. Stay for 5 breaths.
7 8 9
USTRASANA (CAMEL POSE) PURVOTTANASANA SUPTA BADDHA KONASANA

Kneel with your shins perpendicular to your (UPWARD PLANK POSE) (RECLINING BOUND ANGLE POSE)
thighs. Press your thighbones back toward Sit with your legs extended straight in front of Sit with your sacrum at the edge of a
your hamstrings as your tailbone moves for- you and your ngertips about 8 inches behind round bolster, and have three blankets and
ward. Exhale, lift your chest, and arch back, your hips. Inhale, press your palms into the a strap nearby. Bend your knees and place
bringing your hands to your heels. If you feel oor, and lift your pelvis as high as you can the soles of your feet together, drawing
pain, place your palms on your sacrum with without jamming your lower back. Hollow your them close to your pelvis. Fold two blan-
the ngertips pointing up. Repeat 3 times, belly as you did during Cobra Pose. Stay for kets and place one under each thigh; its
staying for 35 breaths each time. 35 breaths, lengthening your entire body. important to support your legs so that you
can fully relax in the pose. Place the last
blanket at the top of the bolster for your
head. Next, make a very large loop out of
SAVASANA the strap; wrap it around the back of your
(CORPSE POSE), VARIATION pelvis and the outside of your feet. Pull it
Fold a blanket 2 feet long and 5 inches tight enough so that your legs feel sup-
wide. Rest your midback on the blanket and ported but not so tight that it causes dis-
slide your arms under the blanket. Place comfort. Lie back on the bolster. Your head
a strap around your thighs to keep your should be slightly higher than your chest,
sacrum broad. Place a sandbag on top of and your chest should be higher than your
your thighs to press your thighbones down. pelvis. Rest your arms on the oor, with
Release into the pose for 10 minutes. Grad- your palms facing up. Stay here for 35
ually roll to your right side to come up. minutes, or longer if youd like.
back & twists
REVOLVE
TO EVOLVE
Try this holistic torso-toning
sequence for better posture and
improved metabolism.
with Peter Sterios
PHOTOS: CHRIS ANDRE; MODEL: TAWNY STERIOS; STYLIST: SHARON MALONEY/FORD ARTISTS; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED

This sequence is designed Begin in Balasana (Childs Take Adho Mukha Svanasana
to help you troubleshoot Pose) with your legs to- (Downward-Facing Dog Pose)
posture problems and also gether and sts nestled for 5 slow, conscious
burn calories. The twists between your thighs and breaths, then move into
here work both sides of the belly. Redirect your breath Childs Pose, with your arms
body evenly, which pro- to your back body, softening beside you, for 23 minutes.
motes both pretty posture the muscles and internal Feel how your heart feels
and healthy digestion. organs. Make sure to do easy and light in your chest.
each pose in this sequence
on both sides of the body.
1
STANDING SIDEBEND STANDING BACKBEND UTTANASANA

Stand with your feet hip-width apart. Balance From standing, take your arms behind you and (STANDING FORWARD BEND)
left to right, front to back. Slowly lift your bring your palms together, ngers pointing Roll forward with a round spine, hands sliding
arms up and hold your left wrist with your up. Shift your hips forward, keeping your legs down the backs of your legs. Let gravity guide
right hand. Pull your left arm straight and lean straight. Draw your chin in slightly and lean you as you fold. Let your torso lift slightly as
onto your right foot, sidebending to the right. your head back, keeping the throat soft and you inhale. On an exhalation, soften the skin
On an inhalation, breathe into your left lung. letting your collarbones drop away from your below your navel, feeling your abdominal
On an exhalation, soften into the right ribs. ears. Stay for 23 breaths. On an inhalation, lift organs release inward. Take 23 breaths and
Take 3 breaths. Repeat on the left side. up to standing and release your arms. curl your spine back up to standing.
ARDHA CHANDRASANA VIRABHADRASANA III PARIVRTTA ARDHA CHANDRASANA

(HALF MOON POSE) (WARRIOR POSE III) (REVOLVED HALF MOON POSE)
From a lunge position with left leg forward, From Ardha Chandrasana, drop your right hip From Virabhadrasana III, lower your right
slide your hands forward, shift your weight until your torso and pelvis are level. Keep hand to the oor or to a block and lift your left
onto your left foot, straighten your left leg, your right leg parallel to the oor, toes point- arm. Keep your right leg parallel to the oor
and lift your right leg. You can use a block ing back. Slowly reach both arms forward, and reach back through your heel, exing your
under your left hand. Rotate your right thigh palms shoulder-distance apart and facing each foot. Open your navel and then your heart
externally and ex your right foot. Lift your other. Keep your shoulders and your torso par- toward the left. Soften your diaphragm and
right arm straight up. Take 23 breaths here. allel to the oor for 23 breaths. twist deeper. Stay here for 23 breaths.
7 8 9
PARIVRTTA TRIKONASANA PARSVOTTANASANA UTTHITA TRIKONASANA

(REVOLVED TRIANGLE POSE) (INTENSE SIDE STRETCH), VARIATION (EXTENDED TRIANGLE POSE)
Look down and lower your right foot gently to From Parivrtta Trikonasana, extend your torso From Parsvottanasana, drop your left hand to
the oor. Straighten both legs into the pose. and arms forward, parallel to the oor, with a block or to your foot and lift your right arm,
Inhale and allow your torso to unwind slightly. palms shoulder-distance apart. Release your feeling your chest open. Notice how your men-
Exhale, soften your diaphragm, and gently turn shoulders away from your ears. Keep your hips tal state becomes calm even as you retain the
your waist deeper. Extend through your arms level and square to the front of your mat. power in your legs. Stay for 23 breaths. Then,
and keep your hips level, with your back leg Slowly build your stamina in this pose. If your step back to Downward-Facing Dog. Repeat
strong and grounded. Take 23 breaths here. lower back is sensitive, start with 1 breath. poses 49 on your opposite side.
contents
yoga living INNER PEACE, OUTER
BEAUTY 94
STRESS LESS
TO SLIM 108
EAT LIKE A YOGI 100 BE THE SKY 110
LIGHT, FRESH, POST-PRACTICE
FAST 104 PAUSE 112
IN THIS SECTION
Calm the mind, and the body will
follow. Mindfulness and other
yogic lifestyle practices like
pranayama (breathing exercises),
meditation, a clean diet, and
other self-care rituals, help bring
the ideals of strength and exi-
bility off the mat and into your
life. Practice them regularly to
sculpt a calmer, happier you.
ALTERNATE-NOSTRIL BREATHING
(NADI SHODHANA PRANAYAMA)
Sit upright and cover your right nostril with the
thumb of your right hand as you breathe deeply into
your left nostril. Now block your left nostril with your
ring nger, pause for one count, then breathe out
through your right nostril for one count. Then, inhale
through your right nostril. Pause, block the right nos-
tril with your thumb, and exhale through your left
nostril. Repeat this cycle for 5 minutes or longer.
DAVID MARTINEZ
yoga living
eyes
Rose petals cool
and refresh tired
eyes (page 96).
9 4 YO GAJ O U R N A L .CO M
INNER PEACE,
OUTER BEAUTY Add Ayurvedic self-care rituals to your daily
routine to celebrate and refresh body and spirit.
by N i i ka Q u i stg a rd
Each morning across India, people offer prayers to the resplendent goddess Lakshmi.
Adorned in a red silk sari with copious golden ornaments, Lakshmi Devis luminous
skin, gleaming hair, and magnetic eyes signal her enchantment. She is Beauty.
According to Ayurveda, the ancient Indian system of health and longevity, the kind
of beauty Lakshmi embodies naturally arises from simple acts of reverent self-care.
When you undertake your daily routines with the knowledge that you are a precious,
unique manifestation of lifes energy, you embody Lakshmis spirit.
Add these Ayurvedic rituals to your home practice to kindle radiance from head to
toe. Each is an opportunity to care for your body as a sacred manifestation of life.
When you honor yourself in this wayno matter your age or genes or personal style
the vitality, grace, and generous luminosity of the goddess will shine forth through you.
p h o to g ra p hy by D av i d M a r t i n ez
YO GAJ O U R N A L .CO M 9 5
eyes feet
wash away give some good
fatigue vibration to your
Our eyes both perceive and
foundation
reveal our beauty. A regular
eye-washing practice can leave We all know how good it feels to
them clear and bright, says Dr. get our tootsies rubbed. But foot
Geetha S. R. Harigeetham, who massage as a beauty treatment?
was house doctor at Rasa Yes, says Melanie Sachs, an
Ayurveda, a now-closed womens Ayurvedic lifestyle counselor
clinic in Kerala, India. (Full disclo-
then cover Layer organi- and the author of Ayurvedic
cally grown rose petals, cucum- Beauty Care (Lotus Press).
sure: I founded and directed
ber slices, or cilantro leaves Foot massage can relieve
Rasa Ayurveda.) Also, bathing
over each closed eye. (Choose eye strain, relaxing and opening
the eyes can help rejuvenate tiny
whichever you like; all three are the face and allowing our beauty
muscles that have been taxed
cooling and refreshing to the to shine through easily, she
by hours of computer use or
eyes.) Place a cotton pad over says. Her words are backed up
driving.
each eye; tie a band of muslin by the classical Ayurvedic text,
Harigeetham recommends
cotton or a bandana around the the Ashtanga Hridaya, which
infusing your washing water
eyes to create a loose blindfold. identies four major nerves in
with triphala. This Ayurvedic
herbal powdermade up of the the feet that connect to the eyes.
eyeball it Now lie back in
Holding and massaging
amalaki, haritaki, and bibhitaki Savasana (Corpse Pose) and
fruitsis a blood purier and your feet with your own hands
envision something beautiful;
whole-body rejuvenator, and it can help reintegrate the subtle-
keeping your eyes closed
has properties that support energy pathways owing be-
throughout, do 5 cycles each
the ophthalmic nerves and eye tween the upper and lower
of these ve eye exercises:
muscles, she notes. body. And well-massaged feet
Rotate your eyes
After the washing, consider connect more completely with
clockwise.
applying the dark eyeliner the earth when you stand or sit
Rotate your eyes
known as kajal (also known with your feet on the ground,
counterclockwise.
as kohl). Kajal reduces glare giving your whole being a stabler
Move your eyes in a
in bright light, sharpening and more relaxed foundation.
gure 8, looking to the
the vision, and encourages the Plus, says Sachs, Well-oiled
upper left, lower right,
growth and darkness of eye- feet are also more protected
upper right, lower left.
lashes, Harigeetham explains. from cracking and peeling,
Look straight up and
If you choose an Ayurvedic reducing chances for fungal
then straight down.
herbal formulationsuch as the and bacterial infections.
Look left and right.
Shahnaz Husain Kohl Kajal
then rest Now, relax your
...how
STYLIST: MARGO BRUMM/ARTISTS SERVICES; HAIR/MAKEUP: FRANCE PIERSON

Eyeliner ($8; shahnazhusainusa
.com), which contains almond efforts and breathe for 20 First, create a foot soak that
oil and ower extractsyou will minutes. Release the blindfold; meets your current needs, using
also be nourishing and strength- immediately direct your vision one of the following recipes:
ening the tissues around your to a beautiful sight, object, or
to cool down Fill a foot tub
eyes, she says. photo that makes you feel calm
with cool water and mix in a
and connected. If youre using
tablespoon of honey and a hand-
...how kajal, apply it now.
ful each of dried lavender and
First, prepare the triphala infu- As you transition back to
fresh rose petals. You can also
sion by boiling 1 teaspoon of your day, allow your vision to
use lavender or rose essential
triphala powder in 1 cup of water remain soft, letting the scene
oils. This will soothe the mind.
for about 10 minutes. Allow the of the world come to you with
mixture to cool completely; effortless focus. If possible, to warm up Fill a foot tub
strain thoroughly. avoid harsh lighting. Let your with lukewarm water and add
inner vision come forward. a teaspoon of ginger powder.
rst bathe Wash your face This will invigorate the body
with cold water. Then, using a and increase circulation.
cupped palm, bathe each open
eye with cool triphala water 3 to relax and rejuvenate
times. Rinse the face with a bit Fill a foot tub with very warm
of pure water and pat dry. water and add 3 tablespoons
of Epsom salts per gallon of
water. This will reduce any swell-
ing and alleviate fatigue.
rst soak Submerge your

feet, relax for 10 minutes, then
remove your feet and pat them
dry. Next, lubricate your feet
using sesame, olive, or coconut
oil. Whichever oil you choose,
make sure you have enough on
hand to apply it generously
throughout your massage.
then touch Starting with

your right foot, massage in
circles around the ankle. With
your left hand, squeeze down
from the base of the calf muscle
all the way to the heel bone 3
times. Holding the heel, pull back
on the ball of the foot, exing
and stretching several times.
With small circular movements,
massage the spaces between all
the toes, pinching the webbing
between nger and thumb. Glide
your thumbs up and down the
grooves between the tendons
on top of the foot.
turn things around Now

turn your foot over so the sole
is facing you and hold it in both
hands with your thumbs just
under the ball of the foot. Press
your ngers into the top of the
foot, stretching the base of the
toes apart. Then use your
thumbs to milk each toe, slid-
ing from the base over the tip of
each toe several times.
Next, massage vigorously
from heel to toe using the heel
of your hand. Walk your thumbs
along the outer edges of the
foot, along the arch, and deeply
into the edge of the heel. Use a large circle with the tip of the grounding, downward movement
your knuckles to massage the toe. Then rub the big toe between of vata, the Ayurvedic air princi-
arch to relieve back tension. the palms of your hands to ease ple. Repeat the entire sequence
neck pain and tension, and the on the left foot.
gently twist Hold your ankle base of your little toe to ease
with your right hand and the baby steps Finally, rinse your
shoulder tension. Finally, using
top of your foot with the left, feet with warm water, dry thor-
the at palm of your left hand,
rotating the foot clockwise, then oughly, and slip them into clean
massage the entire sole of your
counterclockwise. (Its a spinal cotton socks, which will allow
foot in a gure-8 pattern.
twist for the foot! says Sachs.) your feet to feel protected, soft,
Grasp your big toe and rotate energize Slap the sole of your comfortable, and responsive. Let
it fully, as if you were drawing foot a few times. Then, press the a smile drift upward to your face.
palm of your hand to the center
of the sole. This encourages a
healthy ow of apana vayu, the
hair
care for your
healthy locks
For thousands of years, Indian
women have kept their tresses
lovely with sumptuous scalp oils
made from coconuts, herbs,
owers, and spices. Scalp oils
promote thick, lustrous, healthy
hair. But theyre also used to
ward off colds and u, relieve
headaches, keep you cool in
hot weather, and repair frayed
nerves. Rubbing warm oil into
the sensitive and receptive
scalp area is a deliciously calm-
ing experience that helps protect
the mind from the overstimula-
tion of daily life.
You can use plain coconut or
sesame oil, or pick up a ready-
made herbal oil such as Aroma-
blisss Vamakesi Hair Oil ($17 for
4 ounces; aromabliss.com).
Incorporating traditional Ayur-
vedic botanicals like brahmi and
bhringraj, this artisanal hair oil
supports a healthy agni (metab-
olism) in the scalpthe site of
hair growth. Either way, youll
feel pampered and centered as
you treat your hair to decadent
conditioning.
...how
First, brush your hair thoroughly
and wash out any hair-care prod-
ucts. Then, warm 2 to 3 table-
spoons of oil in a metal spoon
over a ame or an aromatherapy
diffuser. Your scalp is more sen-
sitive to temperature than other rub it in Apply oil to the crown nish the massage, rub your
areas of the body, so carefully of your head, working downward open palm in wide circles all
test the oil temperature for safety and outward with your nger- over your scalp.
and comfort by trying a few drops tips. Massage your scalp using
on your inner arm. a pinching motion, bringing the
take a moment Finger-
comb the oil through your hair
ngertips and thumbs together,
and leave on for 15 minutes as
then releasing. Move hands for-
you relax. Gently shampoo with
ward and back, then side to side,
a mild cleanser, towel-dry, then
covering the entire head.
let your hair nish drying natu-
Next, make small circles on the
rally. If you feel inspired, add
scalp with your ngertips, main-
ornaments or fresh owers to it.
taining an even, enjoyable pres-
sure as you work from the hairline
back to the base of the skull. To
skin
show your face
some love
Our skin keeps us in constant
connection with the textures and
energies of our worldso its no
wonder our faces reveal so much
about our mental, emotional, and
physical status. When we care
for ourselves well, our authentic
beauty reects in our skin, says
Ayurvedic aesthetician Evan
Healy, founder of an eponymous,
all-natural skin-care line.
To keep facial skin glowing,
Healy recommends giving your-
self a wonderfully uncomplicated
axseed facial. Grind axseeds
in a coffee grinder or buy a pre-
ground meal like Bobs Red Mill
(less than $4 for 1 pound at
bobsredmill.com). Its all good,
according to Healy: A axmeal
facial paste is pure simplicity,
and great for every skin type.
The concentrated essential
fatty acids in axseed moisturize
and protect the skin, she explains,
and the texture of the hulls stim-
ulates circulation; cleans away
dirt, sweat, and excess oils; and
sloughs away dead skin cells.
Plus, the axseed, like all seeds,
packs prana, or life energy. Re-
leasing prana to your skin ener-
gizes and vivies.
To increase the healing bene-
ts, Healy recommends that you
follow your facial with a nourish-
ing turmeric-yogurt mask.
...how
Prepare the nourishing mask
by mixing 2 tablespoons plain
yogurt with 13 teaspoon honey
and a pinch of turmeric powder.
relax into the mask Next, a moisturizer or serum, such
scrub gently At the bath-
spread the yogurt-turmeric mix- as Evan Healys Pomegranate
room sink, splash water onto
ture evenly over your entire face. Repair Serum ($41 for 0.5 ounce;
your face. Then, mix a little warm
Lie down and relax for 10 min- evanhealy.com). Finish by patting
water with 2 teaspoons ground
utes, taking full, deep breaths your damp face with clean hands
axseed to form a light paste.
and making a conscious effort to to seal the good effects of
Apply a thin layer to your skin
release any tension you may be your facial into your skin. Your
and massage in circles all over
holding in your jaw or forehead. natural glow is all the makeup
your face, spending some extra
youll want!
time gently scrubbing any oily seal in the goodness Rinse
or rough areas. with cool water and pat dry. If Niika Quistgard is an Ayurvedic
Rinse well with cool or warm youd like, follow with a spritz practitioner and founder of the
water. (Never use hot water! Hot of rosewater or other aroma- now-closed Rasa Ayurveda Tradi-
water stresses delicate facial therapy facial spray and apply tional Healing Centre for Women
skin and strips away protective in Kerala, India.
oils.) Pat dry.
yoga living
EAT LIKE
A YOGI
Translate lessons learned on your
mat to the table! by Dayna Macy
Go on. No ones looking. Just

take a quick peek inside the kitchen
of Ayurvedic educator and yoga
teacher Scott Blossoms Berkeley,
California, home. In the pantry
youll nd ghee and sunower-seed
butter, plus dozens of herbs, spices,
and teas. In the fridge, bundles of
kale, carrots, and beets. On the coun-
ters, jars of homemade jams, organic
raw honey, a warm loaf of sprouted
spelt bread, and more.
All of these foods reect Blos-
soms quest to meet his nutritional
needs while honoring his yogic values.
He spent almost 20 years experiment-
ing with veganism, vegetarianism, and
other dietary styles before guring
out the Ayurvedic diet that was right
for him and his family.
Eating is perhaps the single most
important act for ones yoga prac-
tice, Blossom says, because
nourishment of the bodys tissues
forms a foundation for nourish-
PHOTOS: SHERI GIBLIN; STYLIST: DAN BECKER
ment of the mind

and emotions.
Sweet Bliss
(recipe on page 102)
1 0 0 YO GAJ O U R N A L .CO M YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H
THE DIET OF PATANJALI
grateful omnivore ayurvedic all the way Though the texts offer no prescribed
menu for yogis, there is a yogic diet,
Ana Forrest, the founder of Forrest As an Ayurvedic practitioner, Scott says Gary Kraftsow, the founder of the
Yoga, began her exploration of the Blossom views the occasional red American Viniyoga Institute. These
yogic diet by focusing on ahimsa. meat as medicine for his specic are ingredients that enhance clarity and
I was very attracted to vegetarian- constitution. He still follows a largely lightness, keeping the body light and
ism and the philosophy of nonvio- vegetarian diet, though: Thats what
nourished and the mind clear, he ex-
lence for years, but the diet made me nourishes me in the most balanced
sick, she says. Im allergic to grains. way, he says. And when he does eat plains. In other words, a diet that offers
I gain weight, my brain shuts down, meat, he sources it with great care, your body a great basis for practice or
and my bowels stop working. And my choosing only organic and humanely encourages the same effects as practice
yoga practice does not improve. produced meats. makes for a great yogic diet.
So with her body screaming for a Foods that are considered sattvic
different regimen, Forrest chose an (light, clear) include most vegetables,
omnivorous diet, one that consists ghee (claried butter), fruits, legumes,
mostly of meat, especially game, local patron and whole grains. In contrast, tamasic
and vegetables. But, she says, this
foods (such as onions, meat, and garlic)
doesnt mean she cant practice When she was 21 years old, Mythic Flow
ahimsa. Since I do eat animals, she and rajasic foods (such as coffee, hot
Yoga creator Sianna Sherman
says, I honor the elk, buffalo, or became a vegan as part of her prac- peppers, and salt) can increase dullness
moose by not wasting its life force or tice of ahimsa. For seven years, she or hyperactivity, respectively. But a
mine. I use that force to heal myself followed an animal-free diet, includ- wholesome diet doesnt necessarily
and others, and to teach, inspire, and ing two years on a macrobiotic diet, mean eating only sattvic foods. You
help people evolve. My ethics about which consisted largely of whole need to know your constitution (vikriti)
what to eat came down to my personal grains, fresh and sea vegetables,
truth. Eating in a way that impairs and your current state ( prakriti ) to
nuts, beans, and fermented foods.
your health and thinking is immoral. Sherman spent several more years choose wisely. It takes more than a little
And the truth is that an omnivorous experimenting with a raw-food diet savvy to gure it out.
diet physiologically works for me. for its promise of increased vitality Many modern yoga practitioners
and prana (life force). suggest that a yogic diet should take
However, as she began to spend into account the values of yoga. Many
more time on the road, Sherman dis- people name ahimsa, the yogic precept
vegan advocate covered that she needed a different of nonharming, as a primary inuence.
kind of fuel to support her body as Jivamukti Yoga co-founder David Life
Not surprisingly, the interpretation she devoted herself to teaching
says, Not everyone can do Headstand,
of ahimsa is widely debated within others. She needed to listen more
closely to her intuition. but everybody eats. Because of this,
the yoga community. David Life has
been committed to an animal-free what you eat has more impact and mat-
That intuition, Sherman says, has her
diet for decades. He became a veg- ters more than whether you can stand
eating a lot of grains, vegetables,
etarian in the 1970s; since 1987, he on your head.
some sh, and milk. She now mainly
has been a vegan. Ones suffering With this in mind, we asked several
eats organic, local, seasonal whole
is anothers suffering, says Life, well-known teachers how they arrived at
foods. I try to eat close to my food
who actively encourages yogis to
sources so that the gap from earth their current food choices.
see veganism as the only dietary
to kitchen table is bridged with
choice that truly honors ahimsa.
greater gratitude and awareness,
In the Yoga Sutra, it doesnt say FREEDOM FOOD
she says.
be nonharming to yourself or peo- As you think about the teachers sug-
ple who look like you. It just says gestions, take a minute to see whether
do no harm. they resonate with you. There isnt one
absolutely right way to eat for everyone,
but there is a right way for you.
Dayna Macy is Yoga Journals

communications director. She
can be found at daynamacy.com.
YO U R 6 -W E E K YO GA G U I D E TO B U I L D ST R E N GT H YO GAJ O U R N A L .CO M 1 0 1
2 Remove from heat. Mix in the ax
oil, spirulina, and Braggs with a fork
until all of the millet is bright green.
Sweet Bliss
MAKES 4 SERVINGS
While no longer a pure raw-foodist,

Sianna Sherman healthfully indulges in
this refreshing raw dessert.
3
4 cup pitted dates (about 16)
3 12 cups water
1 cup raw cashews
2 tablespoons vanilla extract
1
2 teaspoon sea salt
3 avocados, peeled, pitted, and mashed
3
4 cup raw carob powder
1 pint raspberries
1 tablespoon agave nectar
Mint leaves for garnish
Comforting dahl 1 Soak the dates in 1 cups of water for

is a staple of any 20 minutes. Drain and reserve the date-
Ayurvedic diet. soaking water.
2 Soak the cashews in 2 cups of water
for about 20 minutes. Drain and set the
cashews aside.
Ayurvedic Dahl seeds to saut for a minute or so, or until 3 In a food processor, blend cup of
MAKES 4 TO 6 SERVINGS they turn brown and release their aroma. the dates, half of the vanilla, and half of
Scott Blossom enjoys dahl to help 4 Pour the lentils into the saucepan and the salt until smooth. Add the mashed
digestion and to balance his pitta dosha. cover to allow the seasoning to blend, avocados and process until smooth.
about 2 minutes. Garnish with cilantro. Add the carob powder and 1 to 2 table-
1 cup red lentils, rinsed spoons of the date-soaking water and
5 cups water Spirulina Millet blend into a smooth mousse. Set aside.
1 teaspoon ground turmeric MAKES 6 TO 8 SERVINGS 4 In a blender, combine the cashews;
2 teaspoons ground coriander This vegan side dish from Sharon Gannon, the remaining dates, vanilla extract,
1 12 teaspoons fresh ginger, grated David Lifes partner, pairs well with and salt; and cup of the date-soaking
1 12 teaspoons salt steamed vegetables and seasoned tofu. water. Blend ingredients until you get a
2 tablespoons ghee (claried butter) smooth cream.
or coconut oil 1 cup millet 5 In a separate bowl, mix the raspber-
1 teaspoon cumin seeds 3 cups water ries with the agave nectar.
1
4 cup cilantro, chopped 5 tablespoons axseed oil 6 To assemble, spoon cup of the
5 tablespoons powdered spirulina mousse into the bottom of a parfait
1 Combine lentils, water, turmeric, cori- 23 tablespoons Bragg Liquid Aminos glass. Follow with cup of the berry
ander, and ginger in a stockpot. Bring to or soy sauce mixture and then cup of the cream.
a boil, then reduce the heat to low and Repeat this layering in three other
cover. Simmer for 30 minutes or until 1 Place dry millet in a saucepan with glasses. Garnish with the mint leaves.
the lentils are fully cooked and soft. water and bring to a boil. Cover and
2 Turn off the heat and add the salt. reduce heat to medium-low and cook for Sweet Bliss recipe used with permission from
3 In a large saucepan, warm up the ghee 30 minutes or until the water is absorbed You Wont Believe Its Vegan, by Lacey Sher
over moderate heat and add the cumin and the millet is uffy. DQG*DLO'RKHUW\'H&DSR/RQJ/LIH3UHVV
balance.
no additives needed.
Welcome to the world of plnt: an array of earth-friendly

herbs, supplements and whole foods. Our products include
coconut oil, plant based proteins, meal replacements and
more, made with some of earths finest natural ingredients Home grown at
- the way Mother Nature intended.
yoga living
LIGHT, FRESH, FAST

Food often tastes fresher and more sumptuous on a yoga
retreat. Here are some great ideas and recipes to bring those
avors home. by Charity Ferreira
People go on a retreat to open to

something new in both body and
mind, says Hugo Roberto Gutirrez
Marrn, the chef at Haramara, a yoga
retreat center near Sayulita, Mexico,
known for its fresh, inventive natural
cuisine. The food they eat should
caress their senses, elevate their mind,
and feed their body and spirit.
Wouldnt it be amazing if every
meal you ate infused you with such a
feeling of well-being? Great retreat-
center cooking isnt about complicated
recipes or hours spent in the kitchen.
At Sagrada Wellness, a retreat center
near San Luis Obispo, California, chef-
owner Eva Inglizian prepares rustic
family-style meals that celebrate sea-
sonal produce and whole grains: a lay-
ered fried rice with brown rice, eggs,
PHOTOS: ERIN KUNKEL; FOOD STYLIST: ROBYN VALARIK; PROPS: ETHEL BRENNAN
Carrot Break-
fast Bread
(recipe on
page 107)
ginger, crisp carrots, snap peas, and fen-
nel; kale leaves sauted with sesame oil,
garlic, and sesame seeds; and roasted
fresh poblano chiles lled with local
goat cheese. People are so moved by
the beauty and the freshness of the
food, Inglizian says. When they see
how simple it is, they get re-inspired to
cook for themselves. Which is why peo-
ple come on a yoga retreat in general
to reconnect [and] get re-inspired.
Eating well on a retreat feels effort-
less and satisfying, thanks to the
thought and care put into every meal.
But even amid your regular routine and
responsibilities, you can create the con-
ditions for the kind of easy, delicious,
healthful eating you enjoy on a retreat
by applying some of the principles of
retreat-center chefs.
fresh is best
Fresh isnt just a buzzword at
retreat centers known for great food.
Its the basis for an entire cuisine,
which is why many retreat centers
grow their own produce or source it PORTOBELLOS WITH GARLIC SPINACH
as locally as possible. Whether your MAKES 2 SERVINGS
fruits and vegetables come from the The Xinalani retreat chef (see page 107) serves juicy roasted
local farmers market, a CSA pro- mushrooms and wilted spinach over coarsely mashed potatoes for
gram, or your own backyard, the
a satisfying entre with a variety of avors and textures.
fresher they are, the easier it will be
to turn them into a spectacular meal.
2 tablespoons olive oil with salt and pepper. Place on a bak-
Fresher is better for so many rea-
1 12 tablespoons balsamic vinegar ing sheet and roast until tender, 1215
sons: taste, texture, appearance,
2 portobello mushroom caps minutes.
nutrients, says Denise Roa, execu-
tive chef of the culinary center at (3 12 to 4 inches across) 2 Meanwhile, heat the remaining
Rancho La Puerta, a health and t- Salt tablespoon of oil in a large frying pan
ness resort in Tecate, Mexico. Among Pepper over medium-high heat. Add garlic
the offerings there are cooking 3 cloves garlic, peeled and thinly sliced and cook just until fragrant, about 30
classes using ingredients from the
10 ounces fresh, washed spinach leaves seconds. Add spinach and turn to coat.
ranchs extensive organic farm. Take
2 teaspoons lemon juice Cook, stirring frequently, until spinach
our carrots or spinach, for example,
says Roa. Theyre so bursting with 2 tablespoons chopped toasted is wilted but still bright green, 24 min-
moisture and their own avors that I almonds utes. Remove from heat, stir in lemon
dont have to overcook them or mask juice, and sprinkle lightly with salt.
or enhance their avors with cream, 1 Preheat the oven to 400. Mix 1 table- 3 Mound spinach on two plates. Slice
butter, or salt. We teach a minimalist
spoon oil with the balsamic vinegar in each mushroom on the diagonal
cooking method, and the reward is
a small bowl and brush both sides of and place over spinach. Sprinkle with
complexity of avors.
the mushroom caps. Sprinkle lightly almonds and serve immediately.
master a few BLACK BEAN SOUP
MAKES 12 SERVINGS
techniques At Haramara, soups like this one are the basis for light but nutritious
midday meals. This soup freezes well, so its worth making a big batch
You might think that complicated and reserving the leftovers for lunch throughout the week.
techniques lie behind the magic that
retreat-center cooks work on their
2 tablespoons olive oil 1 Heat the oil in a large pot over medium
raw ingredients, but by mastering a
handful of simple cooking methods, 1 onion, diced heat. Add the onion and stir frequently until
youll be able to prepare just about 2 garlic cloves, peeled wilted, about 5 minutes. Add garlic and bell
any vegetable in a way that maxi- and minced pepper and cook until bell pepper softens,
mizes its avor. Most vegetables can 1 red or green bell pepper, 23 more minutes. Stir in cumin.
be steamed, sauted, roasted, or
diced 2 Add beans, water, and tomato paste, and
grilled, but each technique imparts
2 teaspoons ground cumin bring to a simmer. Reduce heat to medium-
its own character, and which one you
choose depends on the nished dish 6 cups cooked black beans low, cover, and cook, stirring occasionally,
you have in mind. (about 1 pound dried or about 20 minutes. Add more water if mixture
4 14.5-ounce cans) becomes too thick.
Craving a cool, crisp vegetable
salad? Steaming yields fresh-tasting, 56 cups water 3 Remove about 2 cups of soup and blend in
bright vegetables with a bite to 1 tablespoon tomato paste a blender until smooth; return blended portion
themthink summer beans, snap Salt and pepper to taste to pot. Season with salt and pepper to taste.
peas, baby carrots, and just-tender
summer squash. Toss them in a vinai-
grette and eat on their own, or add
them to cooked grains or beans for
a heartier meal.
Want to cook rm root vegetables

like sweet potatoes and beets for a
warm side dish or salad? Roasting
concentrates their sugars for a deep,
mellow avor. Need a fast, avorful
way to cook sliced vegetables like
zucchini, eggplant, or bell peppers
for tucking into sandwiches? A few
minutes on a hot grill yield tender
veggies that carry the avor of the
marinade you brush over them
before and after grilling.
By applying different techniques to

different vegetables and taking note
of how they transform, says Gutir-
rez, youll develop a kind of sixth
sense for preparing vegetables that
translates into a broad repertoire
of healthful mealsand youll have
plenty of ideas for what to do with
the vegetables you bring home from
the farmers market.
CARROT BREAKFAST BREAD
seek contrast MAKES 10 SERVINGS
At Xinalani, the day begins with a breakfast buffet of fresh fruit

Retreat-center chefs know that one
and baked goods, including this moist carrot bread.
of the keys to making healthful food
appealing is to include a variety of col-
ors and textures in each dish. That 2 12 cups all-purpose our 1 Preheat oven to 325. Lightly oil or
old saying We eat rst with our eyes 1 tablespoon baking powder butter a 9-inch loaf pan.
applies to everything I prepare, says 2 teaspoons cinnamon 2 In a bowl, stir together the our,
Roa. The bold use of color is very 1 teaspoon baking soda baking powder, cinnamon, baking
appetizing and so easy [to achieve] Pinch of salt soda, and salt, and set aside.
in all seasons with vegetables.
2 cups shredded carrot 3 In a large bowl, mix carrots, eggs,
In your own cooking, think about bal- 3 large eggs sugar, oil, and vanilla until well
ancing colors and textures as well 3
4 cup raw or light-brown sugar blended. Fold the our mixture into
as avors. Top a bowl of rice and 3
4 cup canola oil the carrot mixture until just combined.
colorful curried vegetables with
1 tablespoon vanilla 4 Gently stir in the pecans and milk and
crunchy toasted peanuts, shaved
coconut, and a few torn, fresh cilantro 1 cup chopped pecans pour the batter into the prepared pan.
leaves. Add crisp, paper-thin slices of 1
2 cup milk or soy milk 5 Bake until the top is golden brown
raw fennel to a salad of roasted red and a tester inserted in the center
and gold beets and curly baby spin- of the bread comes out with moist
ach leaves. Accompany a smoothly
crumbs attached, 5055 minutes.
pured red-pepper soup with a dollop
of bright pesto and a crunchy toasted
crouton. When your food is a sensory
pleasure, youll enjoy it all the way up
to the last bite.
be in balance
Conventional wisdom says you Whether your days are lled with
add a avorful should eat your biggest meal of the meetings and carpools or yoga
nishing touch day at midday, with a lighter meal in classes and beach time, you can bal-
the evening. But warm weather and ance your energy throughout the day
A drizzle of avored vinegar, a activity-lled days call for light, eas- by eating lightly before periods of
squeeze of lime or lemon juice ily digested midday meals that leave activity and making every meal a
bright, acidic ingredients like these you satised but not so full that combination of fresh produce, whole
are one of the reasons that dishes youre groggy in the afternoon. grains, and protein-rich plant foods,
prepared for you on retreat sing such as beans and legumes. For the
At Prana del Mar in Los Cabos, Mex-
with avor. To put avorful nishing midday meal, I like to focus on com-
ico, guests have a light snack of fruit
touches on dishes you cook at home, plex carbohydrates like wild rice, qui-
rst thing in the morning, followed by
experiment with freshly squeezed noa, and all sorts of beans, says
a heartier breakfast after morning
citrus juice and see how just a tea- Jean-Baptiste Belledent, the owner
practice. The midmorning meal
spoon or two can highlight the avor of Xinalani in Puerto Vallarta, Mexico.
gives that digestive re substantial
of soups, salads, vegetables, and This takes care of the high energy
fuel for the rest of the day, to help
fresh fruit. needs of the day instead of giving
with the recovery of the muscles and
you peaks of power and letting you
In addition to fresh lime juice, mild to energize the more subtle systems
down when you really need it.
rice vinegar is a favorite ingredient of the body, says founder Erik
of Inglizian, who drizzles it over Singer. Since afternoon practice is Charity Ferreira is a freelance writer
slices of cucumber and papaya to only a few hours away, lunch is a and editor, and the author of multiple
make a sweet and tangy salad. Its lighter meal that might include salad cookbooks, including Healthy in a
so simple, she says, but it really greens, whole grains, and lots of Hurry.
stands out to people. fresh fruit and veggies.
yoga living
STRESS LESS
TO SLIM
Stress hormones like
adrenalin and cortisol
make us gain weight.
Solution? Yin Yoga,
which is pure serenity
and relaxation.
with Sarah Powers
PHOTOS: MARTIN SCONDUTO; MODEL: SARAH POWERS; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: CHRIS MCDONALD

Based in ancient Chinese Engage with each pose at your When youre ready to release
medicine, yin (more femi- appropriate edge, being respect- the practice, take Adho Mukha
nine or quiet) practices are ful of your body while also explor- Svanasana (Downward-Facing
designed to unwind tension ing your potential. Become still, Dog Pose) for 5 slow breaths.
in the mind. This sequence just as you would during medita- Dont be too careful; instead,
may seem to be all about the tion, and relax deeply into each let the breath move through
hips, but remember: The posefeel its healing effect on you, creating a little dance until
muscles in the hips touch your body and mind. Aim to stay you settle into Childs Pose,
every area of the body. in each pose for 35 minutes; if with your arms beside you, for
Learn to stand or sit with you can only manage 1 minute, 23 minutes. Feel the warmth
them at ease, and you may then start there. of your practice and the weight
nd greater inner peace. of your heart releasing.
BUTTERFLY POSE SADDLE SPHINX
Sit on a blanket or cushion. With your weight Sit on your shins and lean back on your hands. Lie on your belly with your legs outstretched.
on the front edge of your sitting bones, bend Lower yourself slowly onto your back, keeping Place your elbows on the oor shoulder-
your knees, press the soles of your feet to- your lower back in an exaggerated arch. If distance apart and about an inch or so ahead
gether, and let your legs drop out like buttery your quadriceps feel strained, rest your shoul- of the shoulder line. Place your hands straight
wings. Take your heels at least a foot away ders and head on top of a bolster or a folded forward or hold onto your elbows. Rest here
from your hips. With your hands on your ankles, blanket. Otherwise, come down onto your el- without slumping into your shoulders or lifting
bend forward from the hips to your appropriate bows or upper back, allowing your knees to them. Let your belly and organs drape as you
edge, then relax your upper spine. spread apart if you need to. relax your buttocks and legs.
SEAL BALASANA HALF DRAGONFLY

This pose is similar to Sphinx but creates more (CHILDS POSE) Sit on a blanket or cushion with your right leg
of an arch in the lower back. Begin on your When it feels appropriate to move again, place outstretched to the front and the sole of your
belly, propped up on your hands with your your hands under your chest, and on an inhala- left foot pressing into your inner right thigh.
arms straight. Place your hands about 4 inches tion, lift your upper body away from the oor. Move your left knee back a few inches. If the
in front of your shoulders. Turn your hands As you exhale, bend your knees and draw your knee does not rest on the oor, place a cushion
out slightly, like seal ippers. Distribute your hips back toward your feet in Childs Pose. under it. As you exhale, bend your spine over
weight evenly across your hands to avoid your right leg, placing your hands on either
stressing your wrists. side of it. Do both sides before moving on.
8 9
DRAGONFLY FULL FORWARD BEND SAVASANA

Bring your legs into a straddle, exhale, and Gently bring your legs back together. Bend (CORPSE POSE)
bend forward from the hips. Place your hands forward at the hips, curving your spine into a Come into Corpse Pose with your palms facing
on the oor in front of you, or rest on your forward bend. If you have sciatica or if your up or with your hands resting on your abdo-
elbows or on a support like a bolster or folded hips tilt backward, eliminate this pose and lie men. Place the legs wider than the hips and
blanket. Come all the way down onto your on the oor with your legs up the wall. relax your buttocks, legs, and feet. Invite ease
belly. If your knees are unstable, back off the into your mind and body, making this the most
pose and engage the quadriceps from time to nourishing posture of all.
time. Attempt to hold this pose for 5 minutes.
yoga living
BE THE SKY
Practice awareness to let yourself be as innite as the heavens.
by Frank Jude Boccio
There is no place to seek the

mind; it is like the footprints of
the birds in the sky. Z E N R I N
If youve ever taken a medita-

tion workshop, you probably got
specic instructions for what to
focus onmaybe your breath,
a mantra, or a candle ame. The
Buddha himself offered more
than 40 objects of meditation,
including physical sensations,
mental states, and specic life
experiences.
But meditation is ultimately
not something we do but rather
a state that arises when all
doing is done. Swami Satchi-
dananda, the founder of Integral
Yoga, once said, Meditation is
an accident, and yoga practices
make us accident-prone. Other
traditions also speak of meth-
odless methods that are meant
to drop us directly into that
meditative state variously called
bare attention, Maha Mudra,
silent illumination, just sit-
ting, or simply choiceless
awareness. Such practices
encourage sitting as awareness
itself, with no chosen focus, so
that you maintain an evenness
JORDAN SIEMENS/GETTY IMAGES
of attention on whatever arises
in your awareness. As Patanjalis Yoga water reects only what is there, nei-
Sutra (2:4648) says about asana: It sit with this ther editing out nor adding in anything.
is stable and easeful, accompanied by The water reects the dark, ominous
the relaxation of effort and the arising storm clouds and the uffy white clouds
The great Buddhist Tantric mas-
of coalescence, revealing the body equally. As birds y overhead, the water
ter Tilopa (9881069 CE) wrote
and the innite universe as indivisible. in his Song of Maha Mudra: reects them; yet once they are gone,
Then one is no longer disturbed by it shows no trace of them.
The clouds that wander through
the play of opposites. the sky When the waves of thought are
But that is easier said than done. Have no roots, no home; nor do
calmed, the mind has this dual ability
Not for nothing is the mind likened to the distinctive of the lake to be both translucent and
a drunken monkey! Even when youre Thoughts oating through reective. Once your mind is stabi-
trying to focus on one object, a thought the mind. lized, you can turn your attention to it.
can arise, which leads to another, until Once this is seen, Imagining your mind to be as translu-
15 minutes later, you wake up from cent and reective as the sky lake may
Discrimination stops.
some four-star daydream or sexual fan- bring forth thoughts, feelings, and
...
tasy or worry-fest. emotions, but you can simply reect
Rest at ease your body.
There is a distinct but subtle differ- what arises without judging or compar-
ence between being aware of a thought Giving not, nor taking, ing and without editing out anything
and thinking a thought. Its primarily Put your mind at rest. through aversion or denial.
a difference of feeling tone, the felt Maha Mudra is like a mind that
sense (physically and energetically) of clings to nothing. SKY MEDITATION
experience. A thought you are aware After a while, turn your attention from
of with bare attentionwith neither the surface of the lake toward the sky
grasping nor aversionfeels light. With itself. Then, imagine shifting your
no reactivity to feed it, it arises like a gaze from the reections, the passing
bubble and eventually pops or self- phenomena, to the sky within which
liberates, rather than pulling you in stable and unaffected by the changing they all arise and pass away. The sky is
with heaviness. This choiceless aware- weather or seasons. Let this stable boundless, limitless. It contains every-
ness requires mindfulness, a mode that quality of mountainness nourish your thing that arises. The horizon is only
is accepting and nonreactive. concentration and your ability to sit a perceptual or conceptual boundary
through all the varying experiences that can never actually be reached.
MOUNTAIN MEDITATION that arise while practicing this medita- Even on the cloudiest day, the sky is
Create a comfortable, stable, supported tion. Your mind can be clouded over luminous above the clouds, pervasive,
seated posture; support yourself with or clear and bright, but through it all, limitless, and free.
cushions or blocks if need be. Sit upright you can sit solid like the mountain. Awareness has the qualities of lumi-
and close your eyes. Let your breath nosity and limitlessness. It is always
ow naturally, without manipulating it. LAKE MEDITATION present behind, between, and beyond
Rest your attention on the rising and Crystal-clear turquoise-hued lakes all the ever-changing phenomena.
falling of your belly or chest. toward the peak of some mountains Whenever you catch yourself identify-
Imagine a majestically tall moun- in the Himalayas are called sky lakes ing with the mental clouds, simply
tain. Contemplate how solid and stable because they so perfectly reect the shift your identication from the
the mountain is throughout the chang- sky above. Protected by the higher clouds to the sky itself. Realize that
ing seasons. At times, the mountain peaks and trees, the surface of such a what youve been seeking is what you
may be clouded over, its peak covered lake is smooth and calm. You dont need already are and what you have always
in fog. Sometimes, the mountain is to visualize yourself as a lake. Rather, been! Big Sky Mind opens us to seeing
assaulted with thunder, lightning, and contemplate the lake and its quality of that our true nature is this awareness
heavy rains. Sometimes, it rises into reectivity. Notice how it is as reec- within which all experience arises and
a clear blue sky or a few white puffy tive as a mirror, so you can see your passes away.
clouds. At times, it is covered in snow face and the sky above on its surface.
or with lush foliage, and at other times As you imagine yourself looking into Frank Jude Boccio is a yoga and meditation
it is barren. Throughout, it remains the surface of the water, notice how the teacher and author of Mindfulness Yoga.
yoga living
POST-
Meditate on your
bodys integrity,
PRACTICE
ability, and agility
to feel the results
of our 6-Week
PAUSE
Yoga Guide.
by Hillari Dowdle
Choose a comfortable,
quiet room, and sit
peacefully with crossed
legs. Feel your buttocks
supporting you fully. From
that grounded feeling,
draw your navel slightly
inward and consciously
reach your spine up, sit-
ting tall and straight.
Lift through the top of
your head as you feel the
shoulder blades actively
engage and drop down
the back, and the arms
tighten then relax. Retain
enough tension to hold
the upright pose, but
allow all excess effort
to fall away.
With each breath, bring
tension and relaxation
PHOTO: DAVID MARTINEZ; MODEL: JESSICA OM; STYLIST: LYN HEINEKEN;

to your body, first feeling
HAIR/MAKEUP: COLLEEN STONE/FORD ARTISTS MIAMI; SHORTS: ONZIE

the power of the breath,
then releasing fully into
the present moment. In-
hale, and feel your inner
power; exhale, and let
that power naturally ex-
pand into the world.
Practice this beautiful
meditation for 510
minutes every day. Allow
yourself to feel the con-
nection between your
efforts on the mat and
your spiritual self.
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Yoga Journal USA - Your 6-Week Yoga Guide To Build Strength 2017 PDF

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YOUR 6-WEEK YOGA GUIDE TO

SPECIAL ISSUE BUILD STRENGTH

POSES FOR HAPPY HIPS & HAMSTRINGS

Find your classroom at the American university of yoga.

12 FEEL YOUR BEST

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42 TAP YOUR CORE POWER SOURCE 88 BACK IN ACTION Create

54 SAGE MOVES FOR MEDITATION 100 EAT LIKE A YOGI How do

66 LIVE JOY An energizing 108 STRESS LESS TO SLIM Hold

standing sequence youll love your poses a little longer to nd

4 YO GAJ O U R N A L .CO M YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH

COPY CHIEF Matt Samet

by Carin Gorrell ART DIRECTOR Melissa Newman

GROUP PRODUCTION DIRECTOR Barb Van Sickle

DIGITAL DIRECTOR Alan Zucker

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PHOTO: DAVID MARTINEZ; HAIR/MAKEUP: GREGG HUBBARD/BA REPS

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WEEK 1 WEEK 2 WEEK 3

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SATURDAYS Take an Iyengar class, or join

SUNDAYS Alternate-Nostril Breathing

Holding the breath, step or jump back to Plank Pose.

(5) Chaturanga Dandasana (Four-Limbed Staff Pose).

WEEK 4 WEEK 5 WEEK 6

Live Joy (p. 66) + Sage Moves

Reinvent Your Wheel,

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Arm Yourself, preparatory Arm Yourself, preparatory poses

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BAKASANA (CRANE POSE)

PARSVA BAKASANA (SIDE CRANE POSE)

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NATARAJASANA (LORD OF THE DANCE POSE)

propping A strap, made into the largest loop possible,

why this works This pose reinforces the arm movements

HOW TO To get started, stand with both hands, palms facing

REACH FOR MORE

PHOTOS: CHRIS ANDRE; MODEL: KENNY GRAHAM; STYLIST: LYN HEINEKEN;

purpose preparation post-practice

ADHO MUKHA SVANASANA UTTANASANA UTTHITA PARSVAKONASANA

BHUJANGASANA (COBRA POSE) ARDHA BHEKASANA (HALF FROG POSE) ANJANEYASANA

DHANURASANA (BOW POSE) VASISTHASANA (SIDE PLANK POSE) WILD THING

IN THIS SECTION Strong, well-developed core muscles allow you to