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TRIAD (triang mukhaikapada paschimottanasana) SHAPE PREP (from staff) Lean to left hip, bend right knee and hold right ankle with right hand. Place inner right heel against outer right hip. Point right foot and place top of right foot and shin on floor. Point right knee straight ahead (more doable: sit up on a block with inner edge of foot against block). Bring hands to floor next to hips, torso upright. Flex left fo

INTENSE WEST STRETCH (paschimottanasana) SHAPE PREP (from staff) Keep knees bent or legs straight (if hamstrings are tight separate feet outer hip width apart). Hold big toes with first two fingers, thumbs. Straighten arms. Lift chin slightly, look straight ahead. SHAPE POSE Place torso against thighs, face against shins. Round back evenly. Point elbows down, palms up. SAFETY PREP If legs are straight: tone thighs, t

I was told to meditate to lose weight, advance my career and to become less anxious. After meditating for about a year, I became a great meditator. However, I didn’t lose a single pound, my business declined and my life became more chaotic. As a result, I was even more stressed, resentful and bitter than before I started meditating. Of course, meditation can be a powerful way to improve health – there’s l

STAFF (dandasana) SHAPE PREP Come into a seated position toward back of mat. Straighten legs, bring ankles together. Place palms or fingertips on floor outside hips. SHAPE POSE Flex feet, straighten arms, lift torso upright. Extend inner edges of feet forward, pull outer edges of feet back. Curve low back in so that spine is in a neutral position (more doable: bend knees 4-6 inches, separate feet outer hip-width apar

LATERAL SEATED ANGLE parsva upavistha konasana SHAPE POSE (from seated angle) Hold right foot with hands, fold over right leg, place chin on shin (more doable: place hands on either side of right leg, straighten arms, look straight ahead). SAFETY PREP Tone thighs, tighten kneecaps, firm hamstrings. Make thighs heaviest part of pose. SAFETY POSE Press hands, foot together. Tone, turn abdomen to right. Do not let right

SEATED ANGLE (upavistha konasana) SHAPE PREP Have a seat middle of mat, facing long edge of mat. Bring heels in line with far corners of mat so that legs are at a 90-degree angle or beyond. Place hands on floor beside hips. Flex feet, point knees up. Curve low back in (more doable: bend knees or sit up on a block/blankets). SHAPE POSE Stay here, or hold big toes with first two fingers and thumbs; lower chin to floor

REVOLVED HEAD KNEE POSE (parivrtta janu sirsasana) SHAPE PREP (from head knee right) Place right forearm on floor inside right shin, hold inner edge of foot with right hand; outer edge with left hand (more doable: place right hand or elbow inside right knee; bring left arm across face or hold top of foot with hand). SHAPE POSE Twist torso, lift left elbow vertical. Look up (more difficult: place back of head on shin)

STAR (tarasana) SHAPE PREP (from bound angle) Slide feet 1.5 feet forward; separate feet 6 inches. SHAPE POSE Hold tops of feet with hands, place forehead on floor between feet. Point elbows out. Round back evenly. SAFETY PREP Press outer edges of feet down, lift ankles up. Squeeze feet toward hips. Tone low belly. REFINEMENT PREP Lift chest, stretch spine. REFINEMENT POSE Stretch shoulders towards head.

In my first yoga class, I stuck out as the only guy in a room full of women. I was awkward, fell out of poses and stumbled through the class. At one point, the teacher singled me out, and I was so nervous that I wanted to run for the door screaming and never return. Fortunately, however, I did return, and I’m so grateful I did. Over time, yoga has helped me become more health conscious, flexible and strong. It

BOUND ANGLE (baddha konasana) SHAPE PREP (from staff) Place soles of feet together just in front of hips; point knees out. Place hands behind hips, slide hips forward slightly. Hold feet with hands. Curve low back in (if low back is rounded or knees are higher than waistline sit up on a block or blankets). SHAPE POSE Stay here or open feet, round back evenly, and lower forehead to floor (more difficult: lower chin an