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GATE POSE (parighasana) SHAPE PREP Come into an upright kneeling position, middle of mat facing long edge of mat. Bring knees, ankles, outer hip-width apart. Extend right leg out to side, foot in line with left knee. Straighten right leg. Turn right foot in until big toe contacts floor. Point left foot, squeeze ankle in, flatten foot to floor. SHAPE POSE Place palms together, cross thumbs. Bring back of right hand on

HEAD TO KNEE POSE (janu sirsasana) SHAPE PREP (from staff) Bring left foot into tree pose—sole of foot against right inner thigh well above knee (more difficult: move left knee back so that thighs are in an obtuse angle; bring top of left foot on floor so that heel is vertical, like in hero). Straighten right leg. Point right kneecap, foot straight up (more doable: bend right knee enough to curve low back in). Place

ACCOMPLISHED POSE (siddhasana) SHAPE PREP (from meditation pose) Place left ankle on top of right ankle. Lift knees. One at a time, use hands to help slide feet between calves and thighs—point left foot down, right foot up. Return knees to floor. SHAPE POSE Place hands on knees, straighten arms. Curve low back in. Close eyes. SAFETY POSE Clamp knees closed, squeeze knees in, press feet into thighs. Press low belly in

When I first started yoga, I took fast-paced, workout-focused flow classes. It was great for my fitness, but not for my form. I rushed through the poses and didn’t pay much attention to my technique. Without realizing it, this lack of attention led to painful injuries. I had created bad habits, which would later become difficult to fix. Yoga is effective at alleviating pain, healing your body, improving flexibility a

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

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