CLASSIC HOT YOGA SEQUENCE - Deconstructed Poses for Students and Teachers of Hot Yoga

CLASSIC HOT YOGA SEQUENCE - Deconstructed Poses for Students and Teachers of Hot Yoga

CLASSIC HOT YOGA SEQUENCE - Deconstructed Poses for Students and Teachers of Hot Yoga

CLASSIC HOT YOGA SEQUENCE Deconstructed Poses for Students and Teachers of Hot Yoga By William A. Fleenor, Ph.D., RYT200 www.hotyogadujour.com January 2014 Copyright 2012‐14 William A. Fleenor All rights reserved, including the reproduction in whole or in part in any form whatsoever.

2 Classic Hot Yoga Class Sequence and Timing Sheet Pose Sanskrit Time In Pose (Longer time in 1st set) Standing Deep Breathing Pranayama 2 sets‐ 6 breath cycles each 1 & 2. Half Moon with Hands to Feet Pose Ardha Chandrasana with Padahastasana 2 sets Half Moon: 60/45 sec Back bend: 15 sec Hands to feet: 25 sec 3.

Awkward Pose Utkatsana 2 sets ‐10 sec each part 4. Eagle Pose Garursana 2 sets‐ 20 sec each (water break at end of pose) 5. Standing Head to Knee Pose Dandayamana Janushirasana 2 sets‐ 60/30 sec each 6. Standing Bow Pose Dandayamana Dhanurasana 2 sets‐ 60/30 sec each 30 Min 7. Balancing Stick Pose Tuladandasana 2 sets ‐ 10 sec each 8. Standing Separate Leg Intense Stretching Pose Dandayamana Bibhaktapada Paschimottanasana 2 sets‐ 30 sec each 9. Triangle Pose Trikanasana 2 sets – 45/30 sec each 10. Standing Separate Leg Head to Knee Pose Dandayamana Bibhaktapada Janushirasana 2 sets – 30/20 sec each 11.

Tree Pose Tadasana 1 set ‐ 60 sec 12. Toe Stand Pose Padangustasana 1 set ‐ 60 sec 50 Min 13. Dead Body Pose Savasana 120c 14. Wind Removing Pose Pavanamuktasana 2 sets – 15 sec each part 15. Sit‐up Sit‐up 5‐10 ec 16. Cobra Pose Bhujangasana 2 sets‐ 10 sec each 17. Locust Pose Salabhasana 3 sets ‐ 10 sec each part 60 Min 18. Full Locust Pose Poorna‐Salabhasana 3 sets ‐10 sec each 19. Bow Pose Dhanurasana 2 sets ‐ 20 sec each 20. Fixed‐Firm Pose Supta Vajrasana 1 (long) set ‐ 40 sec 21. Half‐Tortoise Pose Ardha Kurmasana 2 sets ‐ 20 sec each 22. Camel Pose Ustrasana 1 (long) set – 45 sec 75 Min 23.

Rabbit Pose Sasangasana 2 sets ‐ 25 sec each 24. Head to Knee Pose Janushirasana 1 (long) set ‐ 40 sec each leg (No Savasana between next pose) 25. Intense Stretching Pose Pachimottanasana 1 set ‐ 30 sec 26. Spine Twisting Pose Ardha Matsyendrasana 1 set ‐ 40 sec 85 Min Blowing in Firm Pose Kapalbhati 2 sets‐60 breath cycles (slow/fast) Final Dead Body Pose Savasana 120 sec 90 Min

3 Breathing Pose 1: Pranayama Breathing (Standing Deep Breathing) Duration: 2 sets 6 breath cycles each Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Hips and shoulders square to the mirror; engage legs. 2. Interlock your fingers together in front of your chest. 3. Bring hands up and glue under chin. 4. Chin parallel to mat. 5. Elbows touching in middle chest; shoulders down. 6. Open mouth; exhale stale air out of lungs.

7. Inhale through nose; lifting elbows up; pressing chin into hands. 8. Take your time; count of 6 seconds; take a sip at top. 9. Open your mouth.

10. Exhale ‐ making an Ahhh sound (like trying to fog‐up a mirror or like the sound of a hair dryer). 11. Simultaneously, coordinating rolling head and neck back and bringing elbows together. 12. Take your time; count of 6 seconds. 13. Keep elbows up and away from chest. 14. Repeat 10 times per set for 2 sets. 15. Finish blowing out with your elbows up and away from your chest. 16. Release arms down – Tadasana. Set‐Up (Abbreviated ‐ Inhale) 1. As you inhale through the nose. 2. Lift your elbows up. 3. Pressing your chin into your fingers. 4. Keeping your shoulders down and legs straight. 5.

Keep your chin down parallel.

Set‐up: (Abbreviated ‐ Exhale) 1. Open mouth; Exhale, blow out stale air. 2. Bring your wrist, forearm and elbows together. 3. Keep shoulders down. 4. Head and neck roll backward. 5. Walk your eyes across the ceiling. 6. Finish blowing out with your elbows up and away from your chest. 7. Release arms down. EFL & Pose Helpers: 1. Slow your movement. 2. Keep fingers against jaw. 3. Keep your spine straight. 4. Relax your shoulders. 5. Keep lower body engaged. 6. At a count of 3, elbows should be in a “T” shape. 7. At a count of 6, elbows should be in a “V” shape. *Benefits: 1. Prepares you for the rest of class by bringing stillness to the mind; 2.

Increases lung capacity; 3. Strengthens the diaphragm. 4. Increases shoulder, wrist and neck flexibility.

5. Improves coordination. Miscellaneous information: 1. Prana = universal life force; vital energy; power; present in all things. 2. Ayama = regulation of Prana; paying attention to the cycle of breathing.

4 Poses 1 & 2: Ardha Chandrasana (Half Moon Pose) Duration: 2 sets 60/45 sec Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Hips and shoulders square to the mirror. 2. Engage your legs; squeeze your bottom; push your hips forward; suck in your stomach.

3. Inhale; arms up over your head; hands in prayer position. 4. Interlock fingers; release index fingers; cross thumbs. 5. Relax the shoulders; bending elbows if necessary. 6. Warm‐up; inhale your chest up/spine up. 7. Exhale, move your body to the right and left 4 or 5 times. 8. Keep weight on your heels; move hips in opposite direction. 9. Come back to center.

10. Ensure your hips and shoulders are square to the mirror; 11. Chin‐up; chest‐up; shoulders down and relaxed; arms slightly to the back. 12. Engage your legs; squeeze your bottom; push your hips forward; suck in your stomach. 13. Inhale, chest up/spine up. 14. Exhale; lift your arms up, out and over to the right (left). 15. Move hips in opposite direction. 16. Constantly checking alignment in the mirror. 17. Inhale your arms back up to center. 18. Repeat opposite side (second set same as the first). Set‐Up (Abbreviated) 1. Inhale arms up 2. Prayer grip; squeeze head; shoulders down. 3. Lock legs; push hips toward mirror 4.

Arms back; chin up; weight on heels. 5. Inhale lengthen; 6. Exhale lift your arms up, out and over to the right/left 7. Keep your arms, back and chin up and weight on heels. 8. Move hips to opposite side.

9. Keep hips and shoulders square to mirror. 10. Try and develop more depth in the stretch. 11. Inhale arms up. EFL & Pose Helpers: 1. Lock out your legs. 2. Push your opposite hip out. 3. Keep palms together. 4. Relax your shoulders. 5. Keep your chin up so you can see your throat in the mirror. 6. Notice when you lift your chin up how much easier it is to breathe. 7. Keep weight on heels. 8. The more you stretch up your spine, the more space you create to come down further. 9. Notice as you push your opposite hip out to the side, how you deepen the stretch. 10. You should look like a “Half Moon.” *Benefits: 1.

All four parts deliver deep stretching to the spine. 2. Helps increase focus and endurance.

3. Miscellaneous information: 1. Measure twice, Cut Once.

5 Poses 1 & 2: Ardha Chandrasana (Back Bend Pose) Duration: 2 sets 15 sec each Begin: 1. Arms up; Fingers interlocked (and pointing back); Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Relax your shoulders; bending elbows if necessary. 2. Inhale; engage your legs; squeeze your bottom; push your hips forward; suck in your stomach. 3. Exhale; slowly drop your head back onto soft shoulders.

4. Slowly reach back; go back; stretch back; looking back as far as possible.

5. Inhale your arms back up; head coming up last. 6. Hands in prayer position. 7. Repeat during second set. Set‐up (Abbreviated) 1. Inhale 2. Engage legs; push hips forward. 3. Exhale; drop head back 4. Reach back 5. Inhale arms back up. EFL & Pose Helpers: 1. Keep weight on heels. 2. As your eyes look back, notice how your body will follow. 3. As you lift your hips up, and push your heels into the floor, notice the intense stretch in the back of your legs. *Benefits: 1. Compression of the back 2. Stretch for the front 3. Opens your chest, heart and lungs.

6 Poses 1 & 2: Pada Hastasana (Hands to Feet Pose) Duration: 2 sets 25 sec each Begin: (Tadasana) 1.

Arms up; Finger interlocked; Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Breathe. Set‐up: (Detailed) 1. Separate hands to shoulder width; palms forward. 2. Engage your legs; squeeze your bottom; push your hips forward; suck in your stomach. 3. Inhale stretch‐up 4. Exhale; hinge at the hips; bring hands palms flat to floor. 5. Bend knees as necessary to keep lower back straight. 6. For warm‐up, walk hands forward to extend legs. 7. Shift weight from one heel to the other (3 seconds each).

8. Walk hands back to feet.

9. Keep bending knees as necessary. 10. Bring your hands around your calves and slide down to heels. 11. Place fingers under heels – pointing forward. 12. Glue stomach to upper thighs. 13. Inhale; Keeping weight in toes; body glued to legs. 14. Exhale; lift your hips up. 15. Inhale; pull with your biceps. 16. Try to lock‐out your legs. 17. Repeat – exhale lift up; inhale pull. 18. Keep rolling your weight into your toes. 19. Release; hang for a moment; straighten legs. 20. Inhale coming back up to center; head coming up last; 21. Exhale; arms down into Tadasana.

22. Ready for Utkatsana (Awkward Pose).

Set‐Up (Abbreviated) 1. Separate hands; palms forward. 2. Engage legs; push hips forward. 3. Hinge at hips; bend knees. 4. Warm up stretch. 5. Glue body to legs. 6. Fingers under heels. 7. Pull with biceps. 8. Lift hips up. 9. Release. EFL & Pose Helpers: 1. You’ve just exited your first major backbend, so now you will do a forward bend. 2. Notice how the stretch travels the entire backside of the body from your heels through your hips and down the entire spine. 3. Keep trying to climb your body down to gain even more.

4. Notice as you pull against your feet, you exert an equal downward force with your toes. *Benefits: 1. You get a great stretch to the back side of your body and legs.

7 Pose 3: Utkatsana (Awkward Pose – Part 1) Duration: 2 sets 10 sec each Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Step out to the right hip distance; feet parallel; heels square to mirror. 2. Inhale arms up in front; shoulder height; parallel to floor and each other; shoulders down and back.

3. Fully extend and engage your arms and hands. 4. Head up; chin up.

5. Inhale; reengage arms; suck in stomach. 6. Exhale; sit down; bottom out; 7. Thighs parallel to floor; feet flat. 8. Keep knees, feet, and legs all parallel. 9. Arch the spine. 10. Weight on heels; lift toes. 11. Chin‐up; chest‐up; bottom up. 12. Release; inhale up; keep arms fully extended. 13. Ready for Part 2. Set‐Up (Abbreviated) 1. Step out to the right hip distance 2. Inhale arms up to shoulder height and parallel 3. Fully extend and energize arms and hands 4. Exhale sit down; bottom out and up. 5. Chin up; chest up.

6. Wight on heels. 7. Release; inhale up; keep arms extended.

8. Ready for next Part. EFL & Pose Helpers: 1. Notice how your ankles open and the shins and calves stretch as you push your knees to the mirror. 2. Notice as you bring the weight back onto your heels lifts the chest up. 3. Notice how you can further energize your arms by pressing your little fingers against you ring fingers. 4. As you pull your shoulders down and back, feel your spine lengthen. *Benefits: 1. Hip and ankle opener 2. Strengthens the big muscles in the arms and legs 3. Calls for great stamina and focus.

Miscellaneous information: 1. The goal of this pose is to get your thighs as parallel to the mat as possible.

8 Pose 3: Utkatsana (Awkward Pose – Part 2) Duration: 2 sets 10 sec each Begin: (Utkatsana – part 1) 1. Feet apart hip distance; arms extended parallel to floor and each other; palms down; keep knees, feet and legs parallel; hips and heels square to mirror; shoulders down and back; head up; chin up; chest up. Set‐up: (Detailed) 1. Inhale; come up on top of toes; lifting heels up as high as possible. 2. Re‐energize arms and hands. 3. Head up; chin up; shoulders down.

4. Exhale, slide your back down an imaginary wall. 5. Keep thighs just higher than knees. 6. Heels up as high as possible. 7. Legs parallel; push into toes. 8. Head up; chin up; shoulders down. 9. Breathe.

10. Release; inhale up; keep arms fully extended. 11. Exhale; lower your heels back to the mat. 12. Ready for part 3. Set‐Up (Abbreviated) 1. Inhale; come up on toes. 2. Re‐energize arms and hands. 3. Exhale, slide body down wall. 4. Keep thighs just higher than knees. 5. Keep heels as high as possible. 6. Push into toes. 7. Release, inhale body up; keep arms extended. 8. Exhale; lower heels back to mat. EFL & Pose Helpers: 1. Notice how you can further energize your arms by pressing your little fingers against you ring fingers.

2. Notice how you can improve your balance by not sitting down as far.

3. Notice the more your move your heels forward the more you feel a stretch in your feet. 4. The more you lift your heels up, the easier it is to balance in this posture. 5. Notice how you can further energize your arms by pressing your little fingers against you ring fingers. *Benefits: 1. Hip and ankle opener 2. Strengthens the big muscles in the arms and legs 3. Calls for great stamina and focus. Miscellaneous information: 1. The goal in this pose is to lift your heels up as high as you can, but remain balanced. If you fall out, then do not sit down as far.

9 Pose 3: Utkatsana (Awkward Pose – Part 3) Duration: 2 sets 10 sec each Begin: (Utkatsana – part 2) 1. Feet apart hip distance; arms extended parallel to floor and each other; palms down; keep knees, feet and legs parallel; hips and heels square to mirror; shoulders down and back; head up; chin up; chest up; Set‐up: (Detailed) 1. Squeeze knees together. 2. Allow heels to come up off of the mat creating a small gap. 3. Inhale, lift up chest and lengthen spine. 4. Re‐energize arms and hands. 5. Head up; chin up; shoulders back. 6. Exhale; slowly slide your back down an imaginary wall to your own personal count of ten.

7. Hips coming within an inch, or so, from of the heels. 8. Keep heels slightly up; knees and inner thighs tightly squeezed together. 9. Keep head up, chin up, chest up; shoulders down and back. 10. Breathe. 11. Release; inhale body up as slow as possible; keep arms extended. 12. Exhale; lower heels back to the mat; separate knees. 13. Arms down; right foot back to center; Tadasana. 14. Ready for Garursana (Eagle Pose). Set‐Up (Abbreviated) 1. Inhale; re‐energize arms and hands. 2. Exhale, squeeze knees and thighs together; slightly lifting heels. 3. Slide body down wall.

4. Keep hips just above heels 5.

Release, inhale body up; 6. Arms down; right leg back to center. EFL & Pose Helpers: 1. Notice how you can further energize your arms by pressing your little fingers against you ring fingers. 2. The more you press your thighs and knees together, the easier it is to come up or down. *Benefits: 1. Hip and ankle opener. 2. Strengthens the big muscles in the arms and legs. 3. Calls for great stamina and focus. Miscellaneous information: 1. The goal of this pose is to build strength and endurance.

10 Pose 4: Garursana (Eagle Pose) Duration: 2 sets 20 sec each Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Inhale arms up over head; hands together in prayer. 2. Exhale; swing arms down and wrap right (left) arm under left (right). 3. Cross above the elbows and below the wrists. 4. Bring hands together in prayer position in front of face; keep lower spine straight.

5. Pull shoulders down; elbows down and close to abdomen.

6. Square hips to mirror; focus eyes in mirror. 7. Inhale suck in stomach. 8. Exhale sit down; chest‐up; chin‐up; feet flat; bottom down. 9. Lift right (left) leg over and around the left (right) leg. 10. Wrap the right (left) foot around the left (right) calf. 11. Arch the spine; and sit down more; pull down elbows. 12. Keep hips square to the mirror; palms together; elbows down. 13. Sit down more; slide the right (left) foot down the back of left (right) calf.

14. Release; uncross legs; inhale body up; bring arms up over head. 15. Second half: Repeat steps 2 – 14. 16. Second set: Repeat steps 1‐14. 17. Last set – Release ‐ exhale arms to the side; Tadasana. 18. Water break (10‐20 sec). 19. Ready for Dandayamana Janushirsana (Standing Head to Knee Pose). Set‐Up (Abbreviated) 1. Inhale arms up. 2. Exhale swing right (left) arm over left (right) arm. 3. Bring hands together in prayer position; in front of nose. 4. Elbows down; hips square to mirror. 5. Exhale; sit down.

6. Lift right (left) leg over the other; foot wrapped around back of calf.

7. Sit down; arch spine; slide foot along back of calf. 8. Keep hips square; hands in front of face; elbows down. 9. Release – Tadasana. EFL & Pose Helpers: 1. Notice how your balance improves as you press your upper leg onto your lower leg. 2. Notice how sliding your foot down the back of the calf allows you to sink further. 3. Try to be the shortest person in the room. 4. Notice the more you pull your arms down, the more you feel the stretch through your neck and shoulders. 5. The more your chin and chest are up, your breathing becomes easier.

*Benefits: 1. Good for opening ankles, knees, wrists and shoulders. 2. Creates a deep stretch through shoulders and hips. Miscellaneous information: 1. Maintaining proper hip alignment is the key to this position.

11 Pose 5: Dandayamana Janushirsana (Standing Head to Knee Pose) Duration: 2 sets 60/30 sec each Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: Part 1 (Stay in Part 1 of set 1 for Full 60‐seconds) 1.

Engage both legs; lock the standing knee. 2. Inhale; suck in stomach; engage core; lift right (left) leg up. 3. Thigh parallel; flex foot back.

4. Head‐up; Chin‐up parallel to floor; hips and shoulders square to mirror. 5. Proceed on only if standing leg is locked‐out. 6. Pull back on flexed foot and push out heels. 7. Round over and pick up the ball of your foot with loosely interlocked fingers only (no thumbs). 8. Interlocked fingers should just be a cradle – minimal weight in hands. 9. Release – coming back up in reverse order. 10. Prepare for second set – take alignment inventory. 11. If your standing leg was locked for the full 60‐seconds on the first set, then proceed onto Part 2 in second set.

Part 2 (2nd set starts after Part 1 setup – 30 seconds) 1.

Inhale; lift chest up; straighten spine. 2. Kick out lifted foot to hip level. 3. Head‐up; Chin‐up parallel to floor; hips and shoulders square to mirror. 4. Keep standing leg locked‐out. 5. Fully extend (lock‐out) lifted leg. 6. Proceed to part 3 only if both legs are locked‐out. Part 3 (10 seconds) 1. Bend arms and elbows down; relax your wrists. 2. Elbows hug your calves. 3. Chin‐up; chest‐up; hips and shoulders square to mirror. 4. Keep standing leg locked.

Part 4 (5 seconds) 1. Inhale; tighten core. 2. Roll forward; tuck in chin; eyes looking down. 3. Touch head to knee. + + 12. Final Release ‐ coming back up in reverse order; Tadasana 13. Ready for Dandayamana Dhanurasana (Standing Bow Pose). EFL & Pose Helpers: 1. The more you lock‐out your standing knee, the better your balance will become. 2. I wonder if lifting your head and chin up will improve your breathing? 3. Notice as you interlock and press only your fingers together, the stronger the grip. 4. The more you lock out your standing leg, the more you’re strengthening your quadriceps.

5.

I wonder what you need to do to lock‐out your standing leg. *Benefits: 1. Strengthens the big muscles of the legs. 2. Developing balance and stamina. Miscellaneous information: 1. For this pose, your arms are NOT active. 2. Keep the spine protected by engaging your core. 3. This pose requires a controlled steady breath, calm and still body, and therefore a calm mind. 4. You must remove your ego from the equation – only go as far as you can maintain a good foundation.

12 Pose 6: Dandayamana Dhanurasana (Standing Bow Pose) Duration: 2 sets 60/30 sec each Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Engage both legs; lock the left (right) knee. 2. Rotate right (left) arm 90 degrees outward. 3. Bend right (left) leg up and grab the inside of right (left) foot or ankle. 4. Keep the 5 fingers on the inside of your foot.

5. Square hips to mirror. 6. Inhale left (right) arm up vertical overhead; palms facing forward.

7. Try to keep arm vertical, just behind ear, as long as possible. 8. Chin‐up; chest‐up; hips square to mirror; shoulders down. 9. Inhale and lengthen spine from heel to fingertips. 10. Exhale and kick foot into your hand; thigh up to ceiling. 11. Keep the arm up as high as possible for duration of pose. 12. Continue kicking – foot back and thigh up; create a parabola in back. 13. Slowly rotate the parabola around the hip to bring stomach parallel to floor (not a hinging movement of the torso at the hip). 14. Try to align shoulders parallel to wall; shoulders pulling in opposite directions.

15. Release – coming back up in reverse order. 16. Prepare for second half/set – take alignment inventory. 17. Final release – coming back in reverse order ‐ Tadasana. 18. Ready for Tuladandasana (Balancing Stick Pose). Set‐Up (Abbreviated) 1. Engage both legs; lock out right (left) standing knee. 2. Rotate right (left) arm 90 degrees outward. 3. Bend right (left) leg up and grab the inside of foot or ankle. 4. Inhale left (right) arm up vertical overhead; palms facing forward. 5. Inhale and lengthen spine from heel to fingertips. 6. Exhale and kick your foot into hand; thigh up to ceiling.

7. Keep the arm up as high as possible for duration of pose. 8. Continue kicking – foot back and thigh up 9. Release – coming back up in reverse order; Tadasana. EFL & Pose Helpers: 1. As you kick up and back, notice the curve increase and your body arching.

2. The higher you lift your chest, the greater will be the stretch along the front side of your body. 3. Kick your body into a parabolic curve. 4. Let your arm become the bow. 5. Notice your elbow disappear in the mirror as your shoulder is pulled back by the force of your kick. 6. Notice that your leg will go higher as you push back against your hand. 7. Feel the stretch, from fingertips to your pointed toes. 8. What can you do to see your pointed toes in the mirror? *Benefits: 1. Strengthens large muscles of leg. 2. Increases circulation to heart and lungs.

3. Opens diaphragm. 4. Improves spine elasticity.

5. Opens hips, chest, shoulders and arms. 6. Stretches quadriceps. Miscellaneous information: 1. This pose, which is a strong back bend, follows a strong balancing forward bend (DJ).

13 Pose 7: Tuladandasana (Balancing Stick Pose) Duration: 2 sets 10 sec each Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Step to the back of the mat. 2. Inhale arms over head; interlocking fingers, release index finger; cross thumbs. 3. Exhale; Engage both legs; hips square to mirror. 4. Inhale; lift your chest up and straighten your spine; engage arms; keep shoulders down.

5. Exhale; right (left) foot steps forward.

6. Bring left (right) foot off the floor slightly – finding your balance. 7. Lock both legs; square hips to mirror. 8. Inhale; lift up chest; engage the core, suck in the stomach. 9. Exhale; hinge torso forward around standing leg hip. 10. As you move body forward, allow back leg to come up. 11. Bring arms, body and legs parallel to the floor. 12. Try to keep ears between arms. 13. Eyes forward; chin up; look like a giant letter “T”. 14. Try to pull yourself apart – feel the stretch; breathe. 15. Release – Inhale reversing out of the pose; keep hands up until end of each set.

16. Exhale arms down; prepare for second set. 17. Final release – Inhale reversing out of the pose; exhale arms down; Tadasana. 18. Ready for Dandayamana Bibhaktapada Paschimottanasna. Set‐Up (Abbreviated) 1. Step to the back of the mat. 2. Inhale arms over head. 3. Foot steps forward. 4. Lift back leg slightly off mat – balance. 5. Lock out both legs. 6. Hinge body forward. 7. Bring back leg up and arms down parallel to mat. 8. Look like a giant letter “T”. 9. Stretch from toes to finger tips. 10. Balance; breathe.

11. Release – coming back up in reverse order; keep hands up until end of each set.

EFL & Pose Helpers: 1. What can you do to keep the extended leg hip down? 2. The more you engage your arms and reach toward the mirror, the stronger your alignment will become. 3. The more you engage your body, the lighter you will feel. 4. As you strengthen the standing leg, you will notice you can lift the back leg higher. 5. Notice your balance stabilize as you bring your gaze beyond your mat. 6. Feel your body lengthen as you push your chest through your shoulders *Benefits: 1. Opens hips and shoulders. 2. Stretches the latissimus dorsi.

3. Flushes out the vessels of the heart. 4. Releases tension. 5. Stretches the entire body, from finger tips to the tips of your toes. Miscellaneous information: 1. Do not dive into the pose, but rather see‐saw into the pose.

14 Pose 8: Dandayamana Bibhaktapada Paschimottanasna (Standing Separate Leg Intense Stretching Pose) Duration: 2 sets 30 sec each Begin: (Tadasana) 1. Back of the mat; Feet together with toes touching; Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐up; Eyes open; Palms facing forward; Breathe. Set‐up: (Detailed) 1.

Turn left 90 degrees facing side wall. 2. Inhale arms up over head; hands together in prayer position. 3. Exhale step to the right about 3‐4 feet and lower arms to shoulder height and parallel to mat; Palms down.

4. Toes slightly pigeon‐toed (except if sciatica or acute lower back pain). 5. Engage legs and arms; hips square and forward; chin‐up. 6. Inhale; lift‐up your chest and spine. 7. Exhale; hinging at the hips – take a slow swan‐dive forward; keep lower back straight. 8. Look at yourself in the mirror as long as possible. 9. Bend your legs if necessary to keep back straight. 10. Bring hands to the back of knees and slide down calves to heels. 11. Insert fingers under each heel; fingers parallel; pinkies touching; thumbs outside; elbows pointing up and back.

12. Look forward; chin away from chest – try to straighten spine.

13. Inhale 14. Exhale; pull heels with biceps; lift hips up to the ceiling; chin away from chest. 15. Start to straighten legs (stop when back rounds). 16. Try to touch forehead to the mat; pull chest through legs. 17. Exhale; engage core; release fingers from under heels. 18. Inhale; slowly reverse out of pose with spine straight and arms out. 19. Exhale arms down and right leg steps back. 20. Prepare for second set; repeat steps 2‐16); or, final release; Tadasana. 21. Ready for Trikonasana (Triangle Pose) Set‐Up (Abbreviated) 1. Turn 90 degrees. 2. Arms up over head; hands in prayer position.

3. Step to right 3‐4 feet.

4. Swan dive forward; sucking stomach in; looking forward. 5. Slide hands down claves to heels. 6. Insert fingers under heels. 7. Pull heels with biceps; lift hips up. 8. Straighten legs. 9. Touch forehead to mat. 10. Release – reversing out of pose. EFL & Pose Helpers: 1. As you pull your heels and hips lifting up, notice the more your legs will straighten. 2. What can you do to ensure the weight is in your toes? 3. I’m wondering if you’re breathing. *Benefits: 1. Helps facilitate a stretch along the spine.

2. Helps eliminate stress in the neck and shoulders. 3. Helps repair hamstring injuries.

Miscellaneous information: 1. This is a warrior pose representing power and strength. 2. Always keep the back straight, even if it means bending the legs. 3. Emphasis is on stretching the back, not straitening the legs. 4. If you manage to get your forehead to the floor, then set your feet closer together.

15 Pose 9: Trikonasana (Triangle Pose) Duration: 2 sets 45/30 sec each Begin: (Tadasana) 1. Back of the mat facing side wall; Feet together with toes touching; Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐ up; Eyes open; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Inhale; arms up over head; wide step right (ankles under wrists). 2. Exhale; arms down parallel to mat; palms down. 3. Square hips; turn right foot perpendicular to mirror; left foot slightly turned inward 10‐20 degrees; heels in one line.

4. Inhale lengthen torso; Lock‐out back leg; lunge deeply into front leg; 5.

Bring front leg thigh parallel to mat; shin vertical in all dimensions; knee over ankle. 6. Hips square; palms down; shoulders relaxed; chin up; chest‐up. 7. Inhale; turn palms forward; energize your arms. 8. Exhale; rotate arms like a windmill; slide lower arm down inside of leg until elbow contacts bent knee (no further). 9. Point fingers of lower arm toward mat; push elbow against knee. 10. Turn chin onto shoulder and look through thumb and fingers; rotate shoulder down.

11. Stretch‐up; reach down; continue to breathe. 12. Prepare for second part: Inhale; reverse out of pose; turn facing side wall; arms parallel; palms forward. 13. Square hips; turn right foot perpendicular to back wall; right foot slightly turned inward 10‐20 degrees; heels in one line. 14. Inhale; reverse out of pose; turn facing side wall; arms parallel; palms down. 15. Exhale arms down; right leg steps to back of mat. 16. Repeat steps 4 – 11. 17. Prepare for second set (repeat steps 1 – 11); or, go to final release. 18. Final release; Inhale; reverse out of pose; arms parallel; palms down.

19. Exhale arms down; right leg steps to back of mat facing wall. 20. Tadasana.

21. Ready for Dandayamana Bibhaktapada Janushirsana. Set‐Up (Abbreviated) 1. Inhale arms overhead; step to right (left); 2. Exhale arms down parallel to mat; palms down. 3. Inhale lunge right (left) leg down. 4. Exhale; rotate palms forward. 5. Inhale windmill arms down; slide lower arm down; elbow touching knee. 6. Stretch‐up; reach down. 7. Release; reverse out of pose. EFL & Pose Helpers: 1. Notice the more you stretch‐ up the more you pull through your shoulders. 2. I wonder what you can do to keep your bent knee vertical. 3. Become aware that as you look‐up and stretch‐up, the more you need to reach down.

4. Notice how continuing to breathe normally in this pose helps you maintain balance and focus. *Benefits: 1. Creates an active stretch from your locked leg to your bent leg opening your hips, pelvis and adductors. 2. Improves balance and endurance. 3. Great cardiovascular exercise. 4. Good for kidneys, thyroid and adrenal glands. Miscellaneous information: 1. Some students may notice that one side is easier than the other – this is normal.

16 Pose 10: Dandayamana Bibhaktapada Janushirsana (Separate Standing Leg, Head to Knee Pose) Duration: 2 sets 30/20 sec each Begin: (Tadasana) 1.

Back of the mat facing side wall; Feet together with toes touching; Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐ up; Eyes open; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Inhale; arms up; prayer position; thumbs crossed. 2. Exhale; step right 2‐3 feet (mat width). 3. Turn right foot perpendicular to mirror; left foot turned inward 45 degrees; heels in one line.

4. Inhale lengthening torso; chin‐up; chest‐up; square hips to mirror. 5. Exhale; engage core; suck stomach in; tuck chin to chest; curl body down; keep legs locked as long as you can; keep back foot flat on mat. 6. Keep hands in prayer position; elbows squeezing ears. 7. Try to touch forehead to knee; bend knee if necessary. 8. Separate hands on either side of foot, if necessary, for stability. 9. Move weight to front leg; keep hips square; drive back foot into mat. 10. Actively push floor away; keep head to knee contact. 11. Prepare for second part: Inhale; reverse out of pose; arms over head; turn facing side wall; 12.

Turn left foot perpendicular to back wall; right foot turned inward 45 degrees; heels in one line.

13. Repeat steps 4‐10. 14. Prepare for second set (repeat steps 1 – 10); or, go to final release. 15. Final release; Inhale; reverse out of pose; turn facing side wall; arms parallel; palms down. 16. Exhale arms down; right leg steps to back of mat; Tadasana. 17. Ready for Tadasana (Tree Pose). Set‐Up (Abbreviated) 1. Inhale arms overhead; prayer position; thumbs crossed 2. Exhale; step to right 2‐3 feet (mat width). 3. Turn front foot perpendicular to mirror; back foot inward at 45 degrees. 4. Inhale lengthen torso; square hips to mirror. 5. Exhale; engage core; tuck chin; curl down. 6. Hands from prayer to either side of foot.

7. Try to touch forehead to knee; bend knee if necessary. 8. Shift weight forward; hips square.

9. Actively push floor away. 10. Release; reverse out of pose. EFL & Pose Helpers: 1. What can you do to square the hips? 2. Are your shoulders relaxed? 3. What can you do to get your chin tightly tucked against your chest? 4. Notice when you push your hands against the floor how your back rounds up. 5. Notice how it’s easier to get your forehead to the knee when you are actively pushing the floor away. *Benefits: 1. Opens lower spine. 2. Helps with stretching and relaxing of shoulders, hips and hamstrings.

3. Good for abdominal organs – stomach, liver, kidneys, intestines and pancreas.

Miscellaneous information: 1. Paying attention to hips on entry and exit will help minimize adjustments. 2. Always keep the opposite hip forward. 3. Hands in prayer position only if hips are square and back is rounded. 4. This is an opportunity to practice getting the forehead to the knee for the standing DJ pose.

17 Pose 11: Tadasana (Tree Pose) with Padangustasana (Toe Stand) Duration: 1 set 60 sec Begin: (Tadasana) 1. Back of the mat facing side wall; Feet together with toes touching; Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐ up; Eyes open; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Turn facing mirror; come to middle of mat. 2. Roll shoulders down and back. 3. Lock out your left (right) leg – do not shift weight. 4. Inhale; bend right (left) leg up; slide right (left) hand down the leg to the ankle; 5. Bring the right (left) foot up to the left hip and deposit into the left (right) hand; hold foot from underneath with all fingers together.

6. Try to position the lifted foot directly below the belly button. 7. Allow right (left) knee to be pulled by gravity. 8. Inhale; lift right (left) foot with left (right) hand; push down and back with knee.

9. Exhale; push hips forward; squeeze bottom; suck‐in stomach. 10. Square hips to mirror; chin‐up; chest‐up. 11. Try to bring lifted knee in line with standing knee. 12. Inhale; lengthen your torso; grow taller. 13. Exhale; push heel into mat; press top leg into bottom leg. 14. Bring right (left) hand into Namaskar; only bring second hand up if lifted heel is underneath and in line with and under belly button. 15. Continuously take alignment inventory. 16. Release – let go of foot and gently lower to Tadasana. 17. Ready for Padangustasana (Toe Stand).

18. If no toe stand, then repeat tree pose at same time as toe stand.

Set‐Up (Abbreviated) 1. Turn right 90 degrees facing mirror; come to middle of mat. 2. Lock‐out right (left) leg. 3. Externally rotate left (right) hand. 4. Bend up right (left) leg; slide right (left) hand down leg. 5. Deposit right (left) leg in hand. 6. Allow lifted knee to be pulled down by gravity. 7. Lift right foot; push hip forward. 8. Square hips. 9. Hands into Namaskar. 10. Grow tree. 11. Release. EFL & Pose Helpers: 1. Inhale; grow your tree by stretching your torso up to the sun.

2. Exhale; ground your tree by planting your roots deeper into the ground by pushing your heels down. 3. Notice as the standing knee is engaged, the more the knee cap is lifted. 4. As you inhale notice how the spine stretches. 5. Notice how your hips open as gravity pulls your knees down. 6. Try to be the tallest tree in the room. *Benefits: 1. Great hip and knee openers. 2. Stretches latissimus dorsi muscle. 3. Strengthens the large muscles of the legs. 4. Increase balance and focus. Miscellaneous information: 1. This is an active pose. 2. Make sure you never go beyond mild discomfort to excruciating pain.

3. Protect your knees at all times!

18 Pose 12: Padangustasana (Toe Stand) Duration: 1 set 60 sec Begin: (Tadasana) 1. Back of the mat facing side wall; Feet together with toes touching; Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐ up; Eyes open; Palms facing forward; Breathe. Set‐up: (Detailed) 1. Lock‐out standing leg; square hips and shoulders. 2. Roll shoulders down and back. 3. Lock out your left (right) leg – do not shift weight. 4. Inhale; bend right (left) leg up; slide right (left) hand down the leg to the ankle.

5. Bring the right (left) foot up to the left hip and deposit into the left (right) hand; hold foot from underneath with all fingers together.

6. Try to position the lifted foot on opposite thigh. 7. Inhale; release lifted foot; try to keep lifted leg from sliding down, and then bring both hands into Namaskar. 8. Exhale; engage core; suck in stomach; hinge body forward at hips toward floor; keep standing leg lock‐out. 9. Hang hands in front for a second or two; chin away from chest. 10. If no lower back or knee pain, then bring finger tips to floor. 11. Bend leg; lift heels off of mat; let hands take weight. 12. Sit on or hover over heel; try to maintain space between heel and bottom.

13. Bring each arm to either side of hips while balancing on heel. 14. Keep focus on the mat 3 – 4 feet in front. 15. Chin‐up; chest‐up; back straight. 16. Lift one hand at a time into Namaskar position. 17. Balance. 18. Toe Standers release – reverse out of toe stand pose. 19. Release – all release out of tree pose; Tadasana. 20. Ready for Savasana (Dead Body/Corpse Pose). Set‐Up (Abbreviated) (From Tree Pose) 1. Inhale; bring both hands into Namaskar; try to keep lifted leg from sliding down; lock‐out standing leg.

2. Exhale; suck in stomach; hinge body forward at hips toward floor.

3. Bring fingertips to floor. 4. Sit on or hover over heel. 5. Bring hands back to sides while balancing on heels. 6. Lift one hand at a time into Namaskar. 7. Balance. 8. Release – reverse out of tree pose. 9. Release – all release out of pose. EFL & Pose Helpers: 1. Notice the more you engage the core, the easier it is to lift off the heel. 2. As you focus your gaze, you’ll notice your balance will stabilize. *Benefits: 1. Opens sacroiliac joints. 2. Increase strength and endurance in large muscles of the legs.

3. Enhances focus and balance. Miscellaneous information: 1. Goal is to have both knees in line parallel to floor while balancing on heel. 2. Try to hover over the top of the heel for better balance.

19 Pose 13: Savasana (Dead Body/Corpse Pose) Duration: 1 set 2 minutes Begin: (Tadasana) 1. Feet together with toes touching; Heels slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror; Palms facing forward; Breathe. Set‐up: (Detailed) 1. While in Tadasana, acknowledge your efforts; meet yourself in the mirror.

2. Lie down on back; square to the room; feet facing away from mirror (while lying down, take a drink of water and make whatever adjustments needed).

3. Heels together; toes fall out to side. 4. Arms relaxed by your side; palms up. 5. Tuck shoulder blades together and under to lift chest. 6. Tuck chin in; soft gaze at a point just above your feet. 7. Try to get spine flat from coccyx to neck. 8. Relax into floor; be in the moment; try not to move around. 9. Breathe in (belly rises). 10. Breathe out (belly falls). 11. Enjoy the gift of breath. 12. Prepare for Pavana Muktasana (Wind Removing Pose) Set‐Up (Abbreviated) 1. Acknowledge self in mirror. 2. Lie down on back; feet facing away from mirror. 3. Heels together; toes fall out.

4.

Arms relaxed next to sides; palms up. 5. Tuck chin; gaze over tops of feet. 6. Relax; meditate; re‐energize; rejuvenate. EFL & Pose Helpers: 1. Notice how tucking your chin in allows your cervical vertebra to come closer to the mat. 2. Notice how your breathing calms your heart rate. *Benefits: 1. Calms the body and mind. 2. Improves relaxation. Miscellaneous information: 1. The quicker you can get into Savasana, the quicker you can relax, recover and rejuvenate. 2. This is a wide eye open meditation. 3. Observe the breath – is it cool; is it warm; does it flow easily; what’s happening to your abdomen?

20 Pose 14: Pavana Muktasana (Wind Removing Pose) Duration: 2 sets 15 sec each part Begin: (Savasana) 1. Lying down on back; Body square to room; Heels together facing away from mirror; Toes falling out; Arms to the side; Palms facing up; Chin‐ down; Eyes open and looking over tops of toes; Breathe. Set‐up: Single‐leg (Detailed) 1. Inhale; engage core. 2. Exhale; bring your right (left) leg up toward chest; bend at the knees. 3. Grab just below knee with interlocked fingers. 4. Pull knee to shoulder using biceps; move knee to side to avoid ribcage. 5. Elbows down; shoulders down and flat; pull with biceps.

6. Relax lifted leg, muscles in bottom, hips and pelvis. 7. Keep left (right) leg extended and flat on mat; foot flexed back momentarily to help keep calf on mat.

8. Press chin strongly against neck; look down centerline of body. 9. Draw in abdomen and breathe deeply. 10. Keep pulling continuously; no interruptions. 11. Release – Reverse out of the pose allow leg to slowly touch floor. 12. Repeat for second side (steps 1‐11). Set‐up: Double leg (Detailed) 1. Place both palms facing floor. 2. Inhale; engage core. 3. Exhale; bring both legs up at same time; bending at knees. 4. Bear hug your knees; wrap right (left) arm over the other (reverse on second set); grab both elbows if possible.

5. Pull knees toward chest with biceps; squeeze knees together.

6. Release hips down. 7. Press chin strongly against neck; look down centerline of body. 8. Draw in abdomen and breathe deeply. 9. Keep pulling continuously; no interruptions. 10. Release – Reverse out of the pose allow legs to slowly touch floor at base of bottom and slide straight out. 11. Repeat for second side (steps 1‐9). 12. Ready for first sit‐up. Set‐Up: Single Leg (Abbreviated) 1. Bring Leg up; bend at knee 2. Grab just below knee with interlocked fingers. 3. Pull with biceps; avoid rib cage. 4. Press chin against neck; look down centerline of body. 5. Keep pulling continuously.

6. Release. Set‐Up: Double Leg (Abbreviated) 1. Place both palms facing floor. 2. Bring both legs up simultaneously; bear hug knees. 3. Wrap arms around each other; grab elbows. 4. Pull knees toward chest with biceps; squeeze knees together 5. Press chin strongly against neck; look down centerline of body. 6. Keep pulling continuously. 7. Release. EFL & Pose Helpers: 1. As you tuck your chin in, notice your neck flattening on the mat. 2. While you pull back on your leg, notice your hips opening up – perhaps a bit of a hip pinch.

3. I’m wondering if you can pull harder. 4. Notice how avoiding your rib cage allows you to breathe easier.

5. Notice how you can improve traction by pulling the knees against the push down of the hips to the floor. *Benefits: 1. Opens hips and pelvis. 2. Gastrointestinal system; ascending (R), transverse (Both) and descending (L) colon; stomach and pancreas. 3. Thyroid and parathyroid glands. 4. Flattens spine. 5. Flushes and cleanses the muscles of fingers. 6. Improves eye muscle tone and concentration. Miscellaneous information: 1. Compression of the abdominal area has a flushing and cleansing effect on the entire gastro‐intestinal system.

21 Pose 15: Sit‐up Duration: 5‐ 10 sec Begin: (Savasana) 1. Lying down on back; Body square to room; Heels together facing away from mirror; Toes falling out; Arms to the side; Palms facing up; Chin‐ down; Eyes open and looking over tops of toes; Breathe. Set‐up: (Detailed) 1. Place arms overhead; arms and hands shoulder width; palms up. 2. Heels together and extended away; flex feet back toward face. 3. Lock your knees; engage your thighs. 4. Inhale; sit‐up to “L” position; partial exhale. 5. Complete exhale by bringing arms down to grab feet; bend knees if necessary to keep spine straight.

6.

Fingers pulling back against the balls of flexed feet. 7. Look forward; chin‐up; chest‐up; spine straight. 8. Pull your chest forward through your shoulders. 9. Hold stretch for a couple of breaths; pulling back on toes. 10. Release your arms. 11. Turn over onto belly facing mirror. 12. Prepare for Bhujangasana (Cobra Pose). Set‐Up (Abbreviated) 1. Place arms overhead; arms and hands shoulder width; palms up. 2. Heels together; feet flexed. 3. Engage legs. 4. Inhale; double exhale – sit‐up. 5. Grab toes; chin‐up, chest‐up; looking forward 6. Pull chest through shoulders.

7. Release. *Benefits: 1. Energizes between floor poses. 2. Improves abdominal and core muscle tone. 3. Improves strength and flexibility. Miscellaneous information: 1. Modified sit‐up: a. Roll over on right arm. b. Lift off of floor with elbow and arms.

22 Pose 16: Bhujangasana (Cobra Pose) Duration: 2 sets 10 sec each Begin: (Coming out of 1st sit‐up) 1. Turn around and lie down onto belly. Set‐up: (Detailed) 1. Square body to room; chin forward on mat; looking in mirror. 2. Palms flat on mat at or behind shoulders (hands and arms not engaged – balance only).

3. Finger tips facing forward; elbows bent up; arms close to sides. 4. Legs are extended in straight line and toes relaxed on mat. 5. Lock legs; squeeze bottom. 6. Inhale; look‐up; lift chest up off of mat using back muscles only. 7. Do not use arms/hands to lift; use only lower spine to lift. 8. Shoulders relaxed and down.

9. Elbows in and up – looks like grasshopper legs. 10. Breathe; looking up toward ceiling; keep toes flat on floor. 11. Release – lower body down; chin down; neck extended; lift head with arms and turn facing right (left); left (right) ear on mat; arms to side. 12. Repeat for second side/set (steps 1‐11). 13. Final release ‐ belly down floor Savasana. 14. Prepare for Salabhasana (Locus Pose). Set‐Up (Abbreviated) 1. Square body to room; chin forward on mat; looking in mirror. 2. Palms flat on mat at or behind shoulders (hands and arms not engaged – balance only).

3. Finger tips facing forward; elbows bent up; arms close to sides.

4. Legs are extended in straight line and toes relaxed on mat. 5. Lock legs; squeeze bottom. 6. Inhale; look‐up; lift chest up off of mat using back muscles only. 7. Release. EFL & Pose Helpers: 1. Notice your knees coming off the floor as you engage your bottom and thighs. 2. Notice the increased lift as you squeeze your body and engage your legs. 3. I wonder if you can momentarily lift your hands up off of the mat while your chest is lifted.

4. Notice where your eyes go your body tries to follow. *Benefits: 1. Strengthens lower back muscles. 2. Increases spinal flexibility. 3. Stretches thoracic region and expands rib cage. 4. Miscellaneous information: 1. Improve mediation by remaining still and softly focusing on the edge of mat. 2. Lower back pain is a sign of lower back weakness.

23 Pose 17: Salabhasana (Locust Pose) Duration: 2 sets 10 sec each Begin: (Belly Down Floor Savasana) 1. Lying down on belly; Body square to room; Feet together; Arms to sides; Palms facing up; Right ear on mat; Eyes open and gazing at side of mat; Breathe.

Set‐up for one Leg lift: (Detailed) 1. Chin on mat; lift hips up; place arms/hands under body; palms down; little fingers touching; elbows pointed toward stomach. 2. Chin forward; eyes looking forward. 3. Relax your left (right) leg. 4. Inhale; lock or extend your right (left) leg. 5. Exhale; lift your locked‐out right (left) leg up; pivot at hip. 6. Push hands/shoulders to floor; keep hips even. 7. Lift to 45 degrees; breathe.

8. Release – slowly and gently lower lifted leg to floor; bring chin to mat 9. Repeat for second side. Set‐up for two Leg lift: (Detailed) 1. Adjust arms and hands firmly under belly; palms down. 2. Lips on towel; relax shoulders down; 3. Inhale; lock or extend both legs. 4. Exhale; lift both locked‐out legs; pivot at hips. 5. Lift to 45 degrees; breathe. 6. Release ‐ slowly and gently lower lifted legs back to floor; turn head right (left). 7. Final release ‐ belly down floor Savasana. 8. Prepare for Poorna Salabhasana (Full Locus Pose). Set‐Up for one leg lift (Abbreviated) 1. Chin on mat.

2.

Hands under belly; palms down. 3. Relax left (right) leg. 4. Engage and lift right (left) leg. 5. Push hands/shoulders to floor. 6. Lift to 45 degrees; breathe. 7. Release. Set‐Up for two leg lift (Abbreviated) 1. Lips on towel. 2. Hands under belly; palms down. 3. Engage and lift both legs. 4. Push hands/shoulders to floor. 5. Lift to 45 degrees; breathe. 6. Release. EFL & Pose Helpers: 1. Notice how actively pushing away from the floor with your hands and shoulders allows you to increase the lift in your legs.

2. What do you need to do to keep both hips on the floor? *Benefits: 1. Strengthens shoulders, arms and back muscles. 2. Increases spinal strength, flexibility and circulation. 3. Helps correct tennis elbow. 4. Firms buttocks and hips. Miscellaneous information: 1. There may be some pain in wrists, elbows and shoulders – this is normal.