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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

THUNDERBOLT HANDS BOUND (baddha hasta vajrasana) SHAPE PREP Have a seat on feet—tops of feet on floor. Interlace fingers behind back with elbows slightly bent. Pull palms apart. Straighten arms to capacity (more difficult: place palms together). SHAPE POSE Bring forehead to knees (more doable: bring chin to knees). Round back evenly. SAFETY POSE Squeeze knees, shoulders in. Lift abdomen. REFINEMENT POSE Move shoulder

THUNDERBOLT ARMS EXTENDED (vajrasana) SHAPE POSE Have a seat on heels with toes curled under—torso upright. Bring knees together, ankles as close together as possible (more doable: separate knees as much as needed and/or lean forward, lift hips, and place hands on floor in front of knees). Interlace fingers, extend arms overhead, point palms up. Lift chin slightly, look straight ahead. SAFETY POSE Squeeze knees in. P

TWISTED CHILD’S POSE(parivrtta balasana) SHAPE PREPCome onto hands and knees—arms, upper legs straight up and down.Bring knees, ankles together (more doable: separate knees and feet outer hip-width apart).Point feet. Flatten tops of feet on floor.Lift right arm out to side. SHAPE POSESwing right arm under torso, lower shoulder to floor in line with knees, place right side of face on floor.Straighten right arm—right a

*This is the first in a 3-month series on self-care – first for the body, then for the home/space, and lastly for the mind* “Carve out and claim the time to care for yourself and kindle your own fire.” – Amy Ippoliti For the first time just this week, the World Health Organization announced its classification of “burnout” as an epidemic affecting 40% of workers – describing it as a “state of vital e

MONKEY LUNGE(anjaneyasana) SHAPE PREP(from lunge pose)Lower back knee, top of back foot to floor; point back foot—squeeze heel in. SHAPE POSELift torso, arms upright. Straighten arms.Separate hands shoulder-width apart. Close fingers (more difficult: keeping arms straight, place palms together, cross thumbs).Lift chin slightly, look straight ahead or look down. SAFETY POSESqueeze front foot, back knee toward each oth

HALF MOON(ardha chandrasana) SHAPE PREP(from mountain back of mat facing left)Step right foot to middle of mat with big toe facing top of mat.Bend right knee, place right fingertips a foot in front of right foot, tip of thumb in line with pinky toe. Move right knee out slightly. SHAPE POSEStraighten right leg, lift left foot slightly higher than hips.Point left foot. Lift top arm vertical to floor. Close fingers.Look

LEVITATING SAGE(utthita eka padasana) SHAPE PREP(from mountain)Place hands on hips. SHAPE POSELift right leg parallel to floor.Point right foot, straighten leg; turn leg out slightly.Look at lifted foot. SAFETY POSEUse abdomen, hamstrings, and glutes to support lifted leg.Press abdomen towards spine. REFINEMENT POSELift chest, stretch spine. Repeat on the second side.