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REVOLVED M SAGE 1 CLASP WRIST (parivrtta marichyasana 1) SHAPE PREP (from staff pose) Move hands back one foot. Bend left knee, bring heel in front of left hip, point knee up. Bring left ankle against inner thigh. Slide hips forward, bring left heel to left hip. Lift left arm up, curve low back in (more doable: sit up on block). Place left shoulder or elbow against inner left knee. Bend elbow. Bring left thigh, left

FISH POSE or HALF LORD OF THE FISHES (ardha matsyendrasana 1) SHAPE PREP Come onto hands and knees. Turn right foot in so that big toe points at left foot. Step left foot forward, have a seat on inner edge of right foot—right hip to right heel, left hip to big toe mound (more doable: sit up on a block). Place left foot on floor outside right knee—toes flush with knee (more doable: ankle flush with knee). Lift right a

ARCHER’S POSE 2 (akarna dhanurasana 2) SHAPE PREP (from archer’s pose 1) Lean onto left hip, straighten right leg. SHAPE POSE Bring right calf and ear together (more doable: move right leg out to side, straighten arm and leg; more doable still: place left hand on floor outside hips—lean onto hand). Look forward (as in, look forward to coming out of this pose). SAFETY PREP Minimize rounding in low back. Tone quads, ti

ARCHER’S POSE 1 (akarna dhanurasana 1) SHAPE PREP (from staff pose) Lean forward, hold big toes with first two fingers, thumbs of each hand; straighten arms, legs. Keeping legs, arms straight, lift right foot as high as optimal (more doable: hold foot with both hands—shin parallel to floor). SHAPE POSE Bend right knee, move knee out, place sole of foot against ear; point right elbow back. Look straight ahead. SAFETY

HERON (krounchasana) SHAPE PREP (from triad pose: hips on floor or block) Bend left knee, slide left foot just in front of left hip, well within reach—point knee up. Clasp left foot with hands—arms inside leg. SHAPE POSE Lift and straighten left leg (more doable: bring shin parallel to floor). Straighten arms, look up (more difficult: bring chin, tip of nose to shin—left leg vertical). SAFETY POSE Minimize rounding i

COW FACE 2 (gomukhasana 2) SHAPE PREP Come onto hands and knees. Lift left leg up and back, parallel to floor. Take left knee to outer edge of right knee. Place outer shins, ankles together. Keeping ankles together, turn feet out like kick stands. Have a seat on feet, lift torso upright (more doable: keep hips well above feet, hands on floor). SHAPE POSE Take right arm out to side, parallel to floor. Point right thum

FALLEN SAGE SHAPE PREP (from downward facing dog) Separate feet as wide as hands. Point right foot out at long edge of mat. Swing left leg under and across torso. Place outer edge of left foot on floor to the right, leg parallel to top of mat. Straighten legs, arms, spine. Keeping arms straight, lower outer left hip to floor (more doable: slide left foot toward back of mat so leg is no longer parallel to top of mat).

LEG LIFTS(urdhva prasarita padasana) SHAPE PREP(from dandasana)Lie down on back.Interlace fingers behind head, not neck.Lift head off floor, squeeze face with forearms.Lift feet above head, point feet, straighten legs (more doable: bend knees).For extra back support wedge arms along outer edge of body—point palms down. SHAPE POSEInhale, lower heels just above floor; exhale, bring knees to elbows so that hips momentar

RECLINED WEST STRETCH(urdhva mukha paschimottanasana 2) SHAPE PREPLie down on back.Bring thighs to ribs, shins vertical.Hold outer edges of feet with hands. SHAPE POSEStay here or roll onto upper back with legs slightly bent. Bring hips and feet equidistant to floor.Stay here or straighten legs, legs parallel to floor.Point elbows out. SAFETY POSEIf legs are straight, tone thighs, tighten kneecaps, firm hamstrings.Pr

HERO(virasana) SHAPE POSEHave a seat between feet—tops of feet on floor (more doable: sit on a block).Bring inner heels against outer hips; point feet.Bring thighs parallel or widen knees as much as necessary.Hold knees with hands, straighten arms.Look forward or down. SAFETY POSEMove abdomen in. REFINEMENT PREPTo reduce ankle stretch, place knees and shins on one to three yoga blankets––tops of feet on floor. REFINE