Chair Pose

Begin standing, with feet slightly closer together than hip width distance apart. As you inhale, reach your arms up overhead. As you exhale sink the hips down and back as you bend your knees, just like sitting in a chair! Keep the back straight and stay for 3-5 breaths. To add more heat to this [...]

Pyramid Pose

Begin in downward facing dog. Lift one leg up and back for three-legged dog and bring the leg forward, placing the foot between the hands. Bring the back foot in towards the front foot slightly and melt your body over the front leg, hinging from the hips. Similar to forward fold, make sure to keep [...]

High Lunge Pose

Begin in downward facing dog and lift one leg for three-legged dog. Bring the lifted leg forward and place the foot between the hands. Lift the upper body as you bring your hands off of the ground and overhead. Keep the back leg lifted and strong, and make sure to keep the knee above the [...]

Wheel Pose

Begin laying on your mat with your knees bent, similar to bridge pose. Place your hands by your ears with your elbows bent, fingertips pointed back towards your feet. When you're ready, push up through your hands and feet into wheel. Make sure your weight is distributed evenly through all four contact points with the [...]

Heart Opening Flow

Whenever working on backbending/heart opening I like to begin with some gentler backbends as a warm up. Stay in each pose for a few breaths, but only as long as is comfortable for you and while you can breathe easily. Backbends can be really intense so go at your own pace and modify as needed! [...]

Camel Pose

Begin on your knees with your legs hip-width distance apart. Bring your hands to your lower back to help facilitate the backbend. Instead of putting a lot of emphasis on the 'backbending' aspect, think about keeping your chest lifted and pushing forwards as you begin to bend back. Keep your hips stacked over your knees [...]

Bow Pose

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

Locust Pose

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

Cobra Pose

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

Leg Strength Flow

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