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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

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

ELEVATED LOCUST HANDS BOUND SHAPE PREP(from mountain back of mat)Point palms back.Keeping arms by side, step right foot forward to middle of mat. SHAPE POSEBring torso, back leg parallel to floor. Point lifted foot.Straighten legs (more doable: bend standing knee to accommodate tight hamstrings).Look straight ahead. SAFETY POSELean forward slightly.Tone legs, tighten kneecaps, firm hamstrings.Press tailbone down, ton

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

Running is one of the most effective, affordable and convenient ways to work out. But it can also take a brutal toll on the body. Runners often show up to yoga suffering from injuries and pain. Some can be so tight that it takes months – and, in extreme cases, even years – to develop a normal range of flexibility. Fortunately, nearly all running injuries can be alleviated and even prevented with yoga. If you lov