Side Core

Set your mat up with the short side against a wall for this practices that focuses on strengthening the lateral core. 

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Sankalpa

Bring the hands to the heart in Anjali Mudra and repeat your Sankalpa, or intention, to yourself three times.

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Somatic Shoulder Circles​

​Inhale as you draw shoulders up then back. Exhale as you draw shoulders down then forward. Repeat 5 times with the breath. Inhale as you pull shoulders back then up. Exhale as you move shoulders forward then down. Repeat 5 times to each side with the breath, be sure to come to center between repetitions.

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Back Strength Trio

Low Variation:  Inhale as you open the arms into external rotation and squeeze lower shoulder blades together. Exhale as you cross forearms in front of torso, touching knees, and spreading shoulder blades away from the spine. Repeat 3-5 times, alternating sides.
Mid Variation:  Bring arms into cactus position and inhale as you press forearms back, squeezing middle of shoulder blades together. Exhale as you draw forearms together in front of torso spreading shoulder blades away from the spine. Repeat 3-5 times, alternating sides.
High Variation:  Inhale as you pull elbows towards the waist, squeezing upper shoulder blades together. Exhale as you reach overhead, crossing the wrists to feel the shoulder blades rotating outwards. Repeat 3-5 times, alternating sides.​

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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 Twist, Hand at Wall

Begin sitting cross-legged, facing away from the wall. Raise arms overhead as you inhale, and as you exhale twist the torso, bringing one arm across to the opposite knee. Reach the back hand to the wall and gently draw the shoulder blade down the back. Hold for 3-5 breaths, then release and change sides.

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Hug Shoulders

Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top.

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Cat/Cow Tilts on the Forearms
Marjaryasana, var
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Begin in an all fours position, then bring elbows ot the floor with the hands together.  
Cat: Exhale round the back and drop the head and tail bone towards the floor. 
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. 
* Notice how having the elbows on the floor focuses the movement in the mid and lower back.
Repeat with your breath 10 times.

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Wagging the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move left shoulder and hip together as you swing left foot to the left. Inhale back to the center. Exhale move right shoulder and hip together as you cross left foot over the right shin. Inhale to center. 
Repeat 5-10 times each side with the breath.

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Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.

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Downward Facing Dog at Wall
Adho Mukha Svanasana

Stand facing a wall and place hand at chest height with fingers facing upwards. Step feet back and press hips back over heels, keep shoulders broad and arms externally rotated, do not let head drop below arms. Draw belly in as you ground the thighs and pubic bone back. Hold 5-10 breaths, then walk forward to release back to standing.

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Side Plank, Forearm Variation at Wall
Vasisthasana, var.

Sit on the right hip with the feet against wall, the right forearm on the floor, palm down. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths. ​​

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Side Plank at Wall
Vasisthasana, var.

Sit on the right hip with the feet against wall, the right palm on the floor facing out. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths. ​​

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Triangle Pose at Wall
Trikonasana, var

Stand with feet wide apart, right foot against wall. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling. 
* Notice how pressing the outer right foot into the wall creates stability in the pelvis and legs.
Hold 5-10 breaths then release, turn around and change sides. 

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Side Angle Pose
Parsvakonasana

Stand with feet wide apart, right foot against wall. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to right knee or right hand to a block behind the right foot. Raise left arm overhead and stretch entire left side of body. 
* Notice how pressing the outer right foot into the wall creates stability in the pelvis and legs, and allows for a greater stretch along the whole right side of the body.
Hold 5-10 breaths then release, turn around and change sides. 

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​Downward Facing Dog at Wall
Adho Mukha Svanasana

Begin on all fours facing away from the wall with hands slightly forward of shoulders. Turn toes under and lift knees off floor, pressing heels into the wall (or on blocks as shown). Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
* Notice how pressing the heels into something allows for a feeling of length from the heels up towards the sacrum, as well as length from the hands up to the sit bones.
Hold 1-3 minutes, release into Child's Pose.

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Dolphin at Wall
Makarasana, var

Begin on all fours with hands clasped, elbows placed shoulders width apart. Turn toes under and lift knees off floor, pressing heels into wall. Press forearms into floor and draw shoulders down the back. Press thighs back and draw belly in
DO NOT PLACE HEAD ON FLOOR! 
* Notice how pressing the heels into something allows for a feeling of length from the heels up towards the sacrum, as well as length from the elbows up to the sit bones.
Hold up to 2 minutes, then release into Child's Pose.

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Vishnu's Couch at Wall
Anantasana, var

​Begin by laying on the right side with the right arm underneath the head and soles of the feet at the wall. Bend the right elbow and hold the right side of the head in the right hand. Ensure that the right elbow, shoulder and hip are in alignment with one another. Keep the right knee bent at first and bring the left knee into the side waist. Wrap a strap around the ball of the left foot and extend the leg towards the ceiling, keeping the left thigh externally rotated. Begin to balance by straightening the supporting right leg in alignment with the rest of the body. Engage the belly and lengthen the tail, press right foot into wall. Hold for 10 breaths then release and repeat to the other side.

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Sphinx Pose
Salamba Bhujangasana

Lie on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead.

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Bridge Flow
Setu Bandha Vinyasa

Begin lying on the back with the knees bent and feet on the floor. Inhale arch to lower back off the floor and raise the arms overhead. Exhale draw belly in and press lower back into the floor as you bring arms down to sides. Inhale lift hips straight off floor into Bridge Pose and raise arms overhead. Exhale release hips to floor as you bring arms down to sides right knee to chest.  Repeat 5 times

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Bricklayer's Rest

Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.

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Repeat Sankalpa

​Repeat your Sankalpa three times to yourself before you return to seated.