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TRIAD (triang mukhaikapada paschimottanasana) SHAPE PREP (from staff) Lean to left hip, bend right knee and hold right ankle with right hand. Place inner right heel against outer right hip. Point right foot and place top of right foot and shin on floor. Point right knee straight ahead (more doable: sit up on a block with inner edge of foot against block). Bring hands to floor next to hips, torso upright. Flex left fo

INTENSE WEST STRETCH (paschimottanasana) SHAPE PREP (from staff) Keep knees bent or legs straight (if hamstrings are tight separate feet outer hip width apart). Hold big toes with first two fingers, thumbs. Straighten arms. Lift chin slightly, look straight ahead. SHAPE POSE Place torso against thighs, face against shins. Round back evenly. Point elbows down, palms up. SAFETY PREP If legs are straight: tone thighs, t

BOTH-BIG TOES POSE (ubhaya padangusthasana) SHAPE PREP (from staff) Stage 1: bend knees, bring heels in front of hips; hold big toes with first two fingers and thumbs—arms inside legs. Separate feet outer hip-width apart. Curve low back in. SHAPE POSE Stage 2: lift shins parallel to floor—feet outer hip-width apart. Stage 3: straighten legs. Stage 4: bring inner edges of feet together. Lift chin, look up. SAFETY PREP

COWFACE 1 (gomukhasana 1) 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 with both knees bent. Have a seat between feet—feet against outer hips. SHAPE POSE Take right arm out to side, parallel to floor. Point right thumb down. Place back of right hand behind left shoulder blade. Lift left arm up overhead. Bend left elbow. Clasp hands (mor

SEATED PIGEON (hindolasana) SHAPE PREP (from staff) Hold right ankle with right hand in front of chest—point knee out. Lean back slightly. Bend left knee and swing left heel to right hip. Place right foot in crease of left elbow, flex foot. SHAPE POSE Wrap right elbow around right knee, interlace fingers in front of shin (more doable: hold right foot with left hand, right knee with right hand). Square hips to left wi

TWISTED PIGEON 1 (eka pada rajakapotasana prep) SHAPE PREP (from pigeon prep left) Bring right shoulder to left knee (more doable: bring elbow or chest to knee). SHAPE POSE Place palms together. Look down. Line up head with hips. Keep back leg parallel to long edge of mat. Point back foot, squeeze heel in. Straighten back leg. SAFETY PREP Press front foot down, lift ankle, squeeze heel in. Squeeze right hip, inner le

PIGEON PREP (eka pada rajakapotasana prep) SHAPE PREP (from downward facing dog) Bring left knee to left wrist; lower hips, back leg to floor. Bring left heel against right hip. Straighten and bring back leg parallel to long edge of mat; point kneecap down. Point back foot, squeeze ankle in. SHAPE POSE Lower elbows to floor under shoulders, close fingers, place palms together (more difficult: extend arms into down do

HALF BOAT (ardha navasana) SHAPE PREP (from staff) Point feet. Interlace hands behind head. Lean back. SHAPE POSE Stay here or lift feet up in line with face (more doable: bend knees until big toes touch floor). SAFETY PREP Squeeze legs together, tighten glutes, firm hamstrings, tone abdomen. SAFETY POSE Minimize rounding in low back. REFINEMENT PREP Lift chest, stretch spine. REFINEMENT POSE Extend legs out. Soften

COSMIC ABS SHAPE PREP Have a seat on left hip only; bend knees, elbows. Turn knees to left, torso to right. SHAPE POSE Move arms and legs slowly. Move intermittently from left hip to right hip every few seconds. SAFETY PREP Tone abdomen. Minimize rounding in low back. This pose is best done to music with a good beat. Move to the rhythm.

ENDLESS POSE (anantasana) SHAPE PREP Lie down on right side of body. Place back of head on right hand—point right elbow at top of mat. Make a straight line from right elbow to hips, from hips to feet. Grasp left big toe with first two fingers and thumb of left hand or hold outside edge of left foot—arm inside leg. SHAPE POSE Stay here or straighten left leg (more difficult: stack hips, be as sideways as possible). SA