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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

TANK TOP ARMS ARE BUILT in sweater weather – and fortunately, pumping iron isn’t the only way to tone your shoulders, biceps, triceps and forearms. Yoga, I’ve found, can make your whole body even more lean and chiseled than weight training (and can help you find your zen too, of course). Here are the best yoga exercises for shaping your arms: 1. Uneven Plank Why: Uneven plank builds st

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

CROOKED SAGE (astavakrasana) SHAPE PREP (from staff) Bend right knee, hold right foot with hands—arms inside leg. Bring shin parallel to floor, straighten arms. Bring shoulder inside knee. Stay here or hold right calf with right hand, place right knee just below right shoulder, above elbow. Place right hand on floor in front of hips. Place left hand on floor across from right hand—hands slightly wider than shoulder-w

ONE-HAND ARM POSE (eka hasta bhujasana) SHAPE PREP (from staff) Bend right knee, hold right foot with hands—arms inside leg. Bring shin parallel to floor, straighten arms. Bring shoulder inside knee—minimize rounding in low back. Stay here or hold right calf with right hand, place right knee just below right shoulder, above elbow. Place right hand on floor in front of hips. Place left hand on floor across from right

BABY BIRD (kapinjalasana prep) SHAPE POSE (from side plank or v sage, ankles stacked) Hold top foot with top hand behind hip. Extend top foot back, hips forward (do not lower or lift hips). Point bottom biceps straight ahead. Look down. SAFETY PREP Grip floor with fingertips, press inner edge of hand and foot down. SAFETY POSE Tighten glutes, press tailbone in, tone abdomen. REFINEMENT POSE Press hand down, forward.

MEDITATION POSE SHAPE POSE (from staff) Bring left heel against pubic bone. Place right foot against right foot with heels in line with each other (and/or vice versa). Place hands on knees, straighten arms. Curve low back in (more doable: sit up on a yoga block or several folded blankets). SAFETY POSE Press outer edges of feet down. Squeeze heels in. Tone abdomen. REFINEMENT POSE Lift chest, stretch spine. Close eyes