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ELEVATED BOW OPPOSITE ARM/LEG (eka pada dhanurasana) SHAPE PREP Come onto hands and knees with arms and thighs vertical to floor. Separate hands slightly wider than shoulder-width apart. Separate fingers, point index fingers straight ahead. Separate knees, feet outer hip-width apart. Point feet. SHAPE POSE Lift right leg parallel to floor, bend knee, clasp inner or outer edge of right foot or ankle with left hand; st

SIDE PLANK or V SAGE PREP (vasisthasana prep) SHAPE PREP (from downward facing dog) Look at hands: check to make sure hands are slightly wider than shoulders, separate fingers, point index fingers straight ahead. Move feet back 2-3 inches. Come into a sideways plank, balancing on right hand and foot. SHAPE POSE Stack ankles; lift top arm vertical—close fingers (more doable: lower bottom knee or place top foot on floo

FOUR-LIMBED STAFF or LOW PLANK or PUSH-UP (chaturanga dandasana) SHAPE POSE (from plank pose) Bend elbows to a 90-degree angle—upper arms parallel to floor, shoulders as high as elbows (more doable: lower knees to floor or stay in plank). Do not point elbows out. Lift ribs up—do not collapse low back. Keep heels vertical; keep looking forward. SAFETY PREP Grip floor with fingertips—press inner edges of hands down. Ti

PLANK POSE (phalankasana) SHAPE PREP (from downward facing dog ankles together) Look at hands, check to make they are slightly wider than shoulders, fingers are separated, and index fingers are pointing straight ahead. SHAPE POSE Come into plank—top of a push-up position (more doable: lower knees to floor like in eight angle). Move heels vertical, directly above toe mounds; straighten legs, arms. Lift chin, look stra

A LOT OF YOGA IS ABOUT increasing flexibility. But even in yoga, it’s helpful to warm up. This is especially important for men, who tend to be tighter and need ample time to prep their bodies for class. Flexibility is the ability to stretch a muscle when it’s needed. This can challenging because guys also need to be careful not to force themselves into deep stretches before they are ready. W

NOOSE ELBOW BENT (pasasana prep) SHAPE PREP Come into a squat position; bring ankles, knees together. Lower heels to floor (more doable: lower heels onto a rolled up mat or blankets). Place hands on floor behind hips. Lift left arm, curve low back in. SHAPE POSE Place left shoulder outside right knee—keep knees flush. Bend elbow, close fingers. Look straight ahead. Bring head directly above hips—spine straight up and

M SAGE 3 (marichyasana 3) SHAPE PREP (from staff pose) Move hands back one foot or so. Bend left knee, bring heel in front of left hip, point knee up. Bring left ankle against right inner thigh. Slide hips forward, bring left heel to left hip. Move left leg to right—line up knees. Lift right arm up, curve low back in (more doable: sit up on block). Place right shoulder against outer left knee. Bend elbow. Look at fro

M SAGE 1 (marichyasana 1) SHAPE PREP (from staff pose) Move hands back one foot. Bend left knee, bring heel in front of left hip; point knee up. Bring left ankle against right inner thigh. Slide hips forward, bring left heel to left hip. Floint right foot (halfway between flex and point). Lift left arm up, curve low back in (more doable: sit up on block). Place left shoulder against inner left knee, bend elbow. Bring

REVOLVED M SAGE 1 CLASP WRIST (parivrtta marichyasana 1) SHAPE PREP (from staff pose) Move hands back one foot. Bend left knee, bring heel in front of left hip, point knee up. Bring left ankle against inner thigh. Slide hips forward, bring left heel to left hip. Lift left arm up, curve low back in (more doable: sit up on block). Place left shoulder or elbow against inner left knee. Bend elbow. Bring left thigh, left

June 15- July 15 The Maha Yoga Teacher Training is a thorough, effective program designed to deepen your yoga practice and deliver the key skills needed to lead outstanding yoga classes. The best yoga classes integrate fun, movement and alignment within the larger context of yoga’s rich history. Throughout the course of this training, you are guaranteed to first transform your own yoga practice and up-level your pers