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
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