Revolved Triangle

Find stability in the pelvis and openness in the torso to approach this intermediate-level standing twist.

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Reclininig Flow
Supta Vinyasa

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.

• Video instruction available​

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.

• Video instruction available

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Reclining Thumb to Big Toe Pose III
Supta Padangusthasana III

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. To release, drop the right hip into the floor and allow the leg to follow. Hold for 10-20 breaths then release to center.

• Video instruction available

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Reclining Thumb to Big Toe Pose II
Supta Padangusthasana II

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. Hold for 10-20 breaths then use the inner thigh to draw the leg up to center. 

• Video instruction available

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Easy Seated Twist
Parvrita Sukhasana
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Begin sitting cross legged and inhale to draw the arms overhead. Exhale and first twist to the right bringing the left hand to the right knee, the right hand on the floor behind you. Inhale return to the center with the arms overhead. Exhale and twist to the left (shown) bringing the right hand to the left knee, the left hand on the floor behind you. Repeat with the breath 5-10 times.

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​Seated Lateral Bend
Upavista Anuparsvasana

Begin seated cross-legged and place the left hand on the floor beside the hip. Inhale and raise the right arm diagonally across the body and reach it overhead to the left. Bend the left elbow towards the body and keep that shoulder released down the back to help support the weight of the body. Keep both sit bones grounded into the floor. Exhale and return to the center. Repeat to both sides 5-10 times with the breath.

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​Seated Forward Bend
Sukhasana Uttanasana

Begin seated cross-legged with a long spine. Lift up from the pubic bone to the throat and hinge forward from the hips, placing the hands on the floor in front of the shins. Continue to lengthen the front of the torso forward while keeping the sit ones on the floor. Take a few long, slow breaths, focusing on releasing the exhales completely, then on an exhale, engage the belly and walk the hands toward the body to come up. Change the cross of the legs and repeat.

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Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

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Warrior II
Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. Hold 5-10 breaths then release and change sides.

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Lunge Flow

Low Lunge:  Begin on all fours and bring right foot between hands on blocks, press pelvis forward. 
Runner's Lunge:  Press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
High Lunge:  Draw front foot back about 6 inches and re-bend front knee. Extend the back leg and raise the back knee off the floor.
Pyramid:  Press into front foot and draw front hip back to straighten the knee.
Repeat all four lunges to the second side.

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Revolved Low Lunge
Parvrita Ashwa Sanchalasana
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From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left. 
Hold for 3-5 breaths, then return to center.

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Revolved Triangle Pose
Parvrita Trikonasana

Stand with right foot forward, left foot back and turned out 60 degrees. Place hands on hips and lengthen through spine. Exhale and bend forward from hips bringing left hand onto chair or block. Either place right hand on hip or reach out from shoulder. Hold for 10 breaths, then release and switch sides. ​
Wall Variation: Try this pose with the back heel against the wall for greater stability.

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Standing Forward Bend
Uttanasana

Stand in Tadasana. Inhale arms overhead. Exhale and bend forward from hips. Engage quadriceps and draw belly in as you press heels into floor, and sit bones upwards. Hold up to 1 minute. Release back into Tadasana by drawing hands onto hips and lifting entire torso up as a single unit.

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Bridge Pose
Setu Bandha

Begin lying on the back with the knees bent
Lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Hold 5-15 breaths and release.

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Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.