Locust Pose

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

Cobra Pose

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

Leg Strength Flow

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

Reverse Warrior

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

Warrior I

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

Balance Flow

Balancing poses on their own can be pretty challenging, but stringing a few of them together really ups the difficulty level! Begin standing. Shift your weight to one leg and lift the other for tree pose (take any variation here - ankle, calf, or thigh). From tree pose, keep the leg lifted and move into [...]

Warrior III

Begin standing. Shift your weight to one leg and lift the other off the ground as you raise your arms overhead. On your exhale, begin to tilt your upper body forward while extending your lifted leg straight back. Keep your hips square (don't let the hip on the lifted leg open towards the ceiling!) and [...]

Dancer Pose

Begin standing. Shift your weight to one foot as you bend the opposite leg at the knee and lift the foot off the ground. Reach back with the same arm as the lifted leg and grab the outside of the foot. Feel free to use a strap if that's more accessible. Lift the opposite arm [...]

Hand-to-Toe Pose

Begin standing. Transfer your weight to one foot and lift the other off the ground. Grab the big toe of the lifted foot and extend the leg straight in front of you. Keep your back straight and tall as you do this! Modify with a strap if extending the leg while holding the toe causes [...]