This is a very low variation of Chair Pose, also known as Pistol Pose. Its an intense hip opener, a balancing pose that facilitates inner calm & increases focus. Hold pose for several breaths or as long as balance is available to you on each leg/foot; repeat on the other side. Start the pose in
This is an advanced variation of Boat Pose (in Sanskrit Navasana); any variation of this pose, from the beginner to advanced variations, all provide a very effective strengthening exercise for the abdominal muscles. In fact, in my opinion, this is one of the most effective poses for abdominal strengthening. Practice regularly: start on your sit
Dancer Pose or Lord of the dance (in Sanskrit called Natarajasana) is a challenging standing posse/asana, another graceful yoga posture. It’s a powerful chest opener and back bend too. Breathe in the pose for several breaths then repeat on the opposite leg. This pose can be practiced seated as well (in seated version it’s also
Reverse Warrior, also I call it graceful warrior, it is perhaps one of my favorite standing postures/asanas; it is a graceful yet strengthening pose. Front leg is bent to 90 degrees or less; back leg is lengthened; front arm is reaching skyward while back arm is extended towards the lengthened back leg. Breathe in
Lizard Pose/ Lounging Lizard/Dragon pose–it is one of my absolute favorite hip openers; this pose will help open & release any intense tension, tightness and intensity from your hips, thighs and calves as well as a being a lovely heart/chest opener. Lounging lizard helps improve circulation in the legs as well as reduce lower back
Handstand (in Sanskrit Adho Mukha Vrkasana) is a challenging inversion with many benefits: decompresses the spine, therapeutic for headaches, as well as mild depression; strengthens the shoulders, arms and wrists; improves sense of balance; instantly uplifts mood and changes perspective; builds confidence… It requires practice as any other inversion. Be consistent but never over zealous.
Side Plank Pose or in Sanskrit Vasisthasana (means most excellent, best, richest)– this side plank pose variation is not for beginner yogis. Also, yogis with wrists, elbow or shoulder issues should avoid this pose. One can practice this pose with both soles pressing against a wall, or with the bottom leg kneeling. Hold pose for
Seated Twist, in Sanskrit is Ardha Matsyendrasana– this seated twist can be modified for beginner yogis or deepen it for the seasoned yogis or the flexible practitioners. This posture increases the flexibility of the spine & range of motion; I call it a personal chiropractic adjustment. Each time one practices this pose it expands the
Bow Pose, in Sanskrit is Dhanurasasana— this back bend looks like an archer’s bow, the torso and legs representing the body of the bow and the arms the string. You can lie on a folded blanket for a little more cushioning for the hip bones. Make sure the knees are not wider than the width
Child’s Pose and Reverse Child’s Pose (above, Lilia in Child’s pose and daughter Karlisse in Reverse Child’s Pose ). It’s a restful and recharging pose, that can be practiced alone or sequenced between more challenging sequences. It stretches the lower back, hips, thighs, knees and ankles; relaxes the spine, shoulders and neck; calms the mind
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