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).
PEACOCK(mayurasana) SHAPE PREPCome onto hands and knees. Separate knees slightly wider than hips.Have a seat on heels with toes curled under.Bring torso upright.Bring outer edges of hands together.Separate fingers (more difficult: close fingers).Place palms flat on floor under hips with fingers pointing back, pinkies in, thumbs out.Bend elbows. Rest abdomen on elbows as near to waistline as possible with elbows insid
K SAGE 2(eka pada koundinyasana 2) SHAPE PREP(from downward facing dog)Come into four-limbed staff pose with right knee on upper right arm above elbow, bend right knee. SHAPE POSEStay here, or lean forward. Lift back leg up—point back kneecap down.Keep front knee bent (more difficult: straighten leg).Point feet. SAFETY PREPGrip floor with fingertips, press inner edges of hands down.Lift shoulders, squeeze elbows in.T
K SAGE 1(eka pada koundinyasana 1) SHAPE POSE(from two leg k sage, elbows bent)Extend top leg straight back; point kneecap out—parallel to long edge of mat (more difficult: straighten left arm).Flex feet (more difficult: point feet). SAFETY PREPGrip floor with fingertips, press inner edges of hands down.Lift shoulders.Tone abdomen. REFINEMENT POSEPress hands down. Repeat on the second side. Like many poses, k sage 1
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