BOUND SIDE ANGLE(baddha hasta parsvakonasana) SHAPE PREP(from downward facing dog)Step right foot forward between hands, pivot back heel down. Make outer heel the widest part of the pose.Stand up, straighten front leg. Line up front heel with center of back arch.Bend front knee over heel.Bring right shoulder underneath right knee.Place right hand behind right hip (more doable: place hands on floor inside front leg).
The great yoga master B.K.S.Iyengar said, “I’ve spent the last 75 years of my life exploring what happens to my sternum when I press my big toe down.” His point here is to say that all of our actions have results, and as yogis, our practice is to pay attention to this cause-and-effect relationship. When the action and the result come together in a harmonious way, we have an experience of yoga – or what Mr. Iyengar c
FLYING PIGEON(eka pada galavasana) SHAPE PREP(from mountain)Bend knees slightly, place right ankle just above left knee—flex foot.Place hands or forearms on shin (hands on shin—straighten arms/forearms on shin—place palms together, interlace fingers).Stay here, or bend left knee more. Place palms flat on floor with hands slightly wider than shoulders—point index fingers straight ahead. SHAPE POSEStay here, or place s
ONE LEG CRANE B(eka pada bakasana 2) SHAPE PREP(from mountain)Step left foot back about one foot behind right foot.Turn left foot out slightly—line up left big toe mound with right heel.Squat: left hip to left heel.Stay here, or lift hips, hold right calf with right hand, place right shoulder behind knee. Come back into a squat. Place right hand on floor outside right foot.Stay here, or lift hips again, place left ar
TURNED CRANE(parsva bakasana) SHAPE PREPCome into a squat position.Bring ankles, knees together.Place fingertips on floor behind hips.Lift right arm, twist to left, place right shoulder outside left knee.Place hands on floor outside left hip—hands slightly wider than shoulder-width apart. Separate fingers, point index fingers straight ahead.Tiptoe, lean to left, transfer weight onto hands. SHAPE POSEStay here or lift
CRANE(bakasana) SHAPE PREP(from mountain)Come into a squatting position (more doable: separate feet slightly, turn feet out in line with knees, place heels on a rolled up mat).Fold torso inside legs; bring armpits against shins as close to ankles as possible. Place hands on floor slightly wider than shoulder-width apart.Separate fingers, point index fingers straight ahead.Slide hands back to capacity. SHAPE POSELean
ARM PRESSURE POSE (bhujapidasana) SHAPE PREP (from mountain) Separate feet almost as wide as mat. Bend knees slightly, bring shins parallel to each other. Place hands just above knees. Straighten arms. Put some weight on hands (for many this is an appropriate prep for arm balances). Stay here or fold forward. Bring outer shoulders to inner knees. Hold backs of calves with hands. Stay here or tiptoe on right foot, bri
TREMULOUS (lolasana) SHAPE PREP Come onto hands and knees. Cross shins into the shape of an X (more doable: cross ankles). Have a seat on feet. Place hands on floor halfway between knees and hips—hands slightly wider than shoulder-width apart. Turn hands out, point index fingers straight ahead. SHAPE POSE Lean forward; lift everything but hands off floor (more doable: keep feet on floor, lift thighs parallel to floor