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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.

BOWING SAGE(dwi hasta padasana) SHAPE PREP(from mountain)Bend knees slightly.Hold right foot with hands—arms inside leg.For safety of the low back, lift foot as high as hips, bring head above hips.Stay here or straighten standing leg.Stay here or straighten lifted leg—leg parallel to floor.Straighten arms. SHAPE POSEStay here or bring forehead to knee or chin to shin.Bend and point elbows down.Round back evenly.Take

CHAIR POSE HANDS BOUND or POWER POSE HANDS BOUND(baddha hasta utkatasana) SHAPE PREP(from mountain)Interlace fingers behind back with elbows slightly bent.Pull palms apart; straighten arms (more difficult: place palms together). SHAPE POSEBend knees, bring forehead to knees (more doable: bring chin to knees).Lower thighs parallel to floor. Lift arms toward or beyond vertical.Round back evenly. SAFETY PREPSqueeze shou

CHAIR POSE VARIATION or POWER POSE STAGE 2(utkatasana prep) SHAPE PREP(from mountain)Look down.Lift arms overhead—hands shoulder-width apart (more difficult: place palms together, cross thumbs).Straighten arms. SHAPE POSEKeeping arms vertical, head above hips, bend knees slightly. SAFETY POSESqueeze knees together, separate inner ankles.Tone abdomen—create a straight line from waistline to base of sternum. REFINEMENT

WARRIOR 2(virabhadrasana 2) SHAPE PREP(from mountain middle of mat, facing long edge of mat)Take a wide stance, arms parallel to floor.Point big toes straight ahead. Make outer heels widest part of pose.Turn right foot out 90 degrees.Line up front heel to center of back arch.Look past right hand. SHAPE POSEBend front knee above heel; move knee out slightly (knee tends to tilt in).Warrior 2 is a front shin vertical, t

WIDE-LEG FORWARD FOLD(prasarita padottanasana) SHAPE PREP(from mountain middle of mat, facing long edge of mat)Take a wide stance—arms parallel to floor, ankles under wrists.Point big toes straight ahead. Make outer heels widest part of pose or outer edge of feet parallel to short edge of mat. SHAPE POSEPlace hands on floor between feet—hands shoulder-width apart; round back evenly, place head between hands (more doa