Yoga

By Julie Gudmestad

Long before Pilates teachers began reminding Americans to tone our abdominal, lower back, and pelvic muscles, Indian yogis created poses to strengthen them. Even though yoga seems to be everywhere these days, people who haven’t tried it often don’t realize how well it builds strength, not just flexibility. When I talk with one of these folks, I often think I should just ask him to try Paripurna Navasana (Full Boat Pose). He’d quickly discover how much it works his quadriceps, abdominals, back muscles, and hip flexors (the muscles that draw the front of the thigh and the front of the torso toward each other). Of course, he’d discover that Navasana requires a good bit of flexibility, too.

Navel Power

In Paripurna Navasana, your torso and legs form a V (like the prow of a boat when you look at it head-on). Your arms reach straight across toward your knees, parallel to the floor, like the deck of a ship on calm seas.

To sustain this V-shape, your muscles must hold the weight of your torso and legs up against the pull of gravity. Strength in your iliopsoas muscle, a hip flexor, is a key to resisting gravity in this pose. The psoas portion of the iliopsoas originates on the sides of the lumbar (lower back) vertebrae, and the iliacus portion originates on the inner bowl of the pelvis; together, they run across the floor of the pelvis and attach to the inner rear surface of the upper femur (thighbone). When the iliopsoas contracts, it pulls the thigh and torso closer together. Once you’re in Paripurna Navasana, the muscle continues to contract isometrically, working but not changing length. It acts like a wire cable that runs between the two sides of a ship’s hull, keeping them from bulging out.

Along with the iliopsoas, your abdominal and back muscles also contract strongly in Navasana. These sets of muscles work in opposition to each other, and ideally that work holds your torso in a straight line from hip to shoulder to ear in Paripurna Navasana.

To get a sense of how your abdominals work in this pose, sit toward the front edge of a chair, drawing your posture up straight. About two to three inches on either side of your navel, press your fingers into your abdomen. Then gradually lean your torso toward the back of the chair without touching it. You should feel your abdominal muscles contract to help your hip flexors hold your torso up against gravity.

Since the abdominals flex your spine, pulling the pubic bones and the front of the rib cage closer together, they will pull the torso into a C-shaped slump unless you oppose their action with your erector spinae, the long muscles that run up each side of the back, parallel to the spine. You have to engage your erector spinae strongly in order to cancel out the slump and create the straight torso position of Paripurna Navasana.

Finally, all four quadriceps muscles must work hard to straighten your knee. In Paripurna Navasana, the challenge to the quads is so intense that some practitioners may feel them cramping. You may need even more effort from your quadriceps if you have tight hamstrings, because the hamstrings directly oppose the actions you’re trying to do with your quads. Here’s where the primary flexibility challenge of the pose comes into play.

There were only three of us in a clean, polished cement room—and him. It was our first lesson with this world-renowned yoga master. He struggled to express himself in English, but what he could not express in words came through in his touch, a touch that expressed his years of devoted yoga practice.

Sweating profusely, we had come to the end of our asanas for that day. In Full Lotus, we planted our palms alongside our thighs and pushed down, lifting our seats off the floor in mock levitation. Suddenly, as we strained to stay aloft, this imposing man began shouting, “Contact Uranus!”

Contact Uranus? What the heck is this guy talking about? I wondered. I had visions of little green people and orbiting space stations. I don’t know how long it took me to realize that what my teacher was really saying was “Contract your anus, contract your anus.” He was trying to tell us to apply mula bandha, the energetic lock which allows a yogi to perform the most challenging tasks with little or no effort.

Now, more than 10 years later, I realize that “contacting Uranus” is not a bad metaphor for what the spiritual master was really telling me to do. Though it might seem to be a simple physical movement, contracting your anus with awareness can be the first step on a trip toward contacting your cosmic identity.

Ground Control to Major Tom

Have you ever heard the instruction “Apply mula bandha” or “Apply the locks” in a yoga class? Did you suspect that most of the students—perhaps including you—didn’t have the foggiest idea how they should go about this? Often a teacher mentions mula bandha but never really explains what it means or how to do it.

In Sanskrit, “mula” means root; “bandha” means a lock or binding. Not only physically but also in more subtle ways, mula bandha is a technique for containing and channeling the energy associated with the mula-dhara (”root place”) chakra. Located at the tip of the spine, muladhara chakra represents the stage of consciousness where basic survival needs dominate.

“Mula” also refers to the root of all action, and the root of any action is a thought. As we begin to refine our thoughts—restricting and binding the intentions behind our actions—the actions themselves become refined. In yoga practice we bind our body and mind, restricting our impulses into the orderly channels of ethics, individual responsibility, and right action.

It’s possible that teachers shy away from explaining mula bandha because they find talking about the anatomy of the pelvic floor embarrassing. But the advantages to a full understanding of mula bandha far outweigh any embarrassment suffered. The reason one practices yoga is to have experiences which transcend the banal, and the bandhas—along with asanas, kriyas (purifying actions), laya (meditative absorption), yamas (ethical restraints), and dharana (concentration)—are yogic techniques that can lead to transcendence

Mula Bandha Payload

Mula bandha is said to cut through brahma granthi, the energetic knot of our resistance to change, which lies in mula-dhara chakra. On the physical level, practicing mula bandha creates attentiveness in the supportive musculature of the pelvis. This increases the stability of the pelvis, and, since the pelvis is the seat of the spine, its stability creates a safe environment for spinal movement. Thus, mula bandha strengthens—and teaches the importance of—the solid foundation that should underlie any movement.

The Oxford English Dictionary committee recently revealed that the most commonly used noun in English is “time.” Probably when we use this word in daily conversation, it is to express our belief that we do not have enough time in our lives. We fill our calendars with tasks and appointments. The consequence of living this way is that we are stressed and seemingly have no time to de-stress. Even in yoga classes, the final relaxation pose may be only five minutes long, sadly not long enough in physiological terms to provide our bodies with appropriate rest.

Viparita Karani (Legs-up-the-Wall Pose) is an elegant solution. Ten to 15 minutes in the pose quiets the mind, lowers blood pressure, enlivens the legs, and generally relaxes the body. It can be done at the end of an active practice to rejuvenate, as part of a restorative series, or by itself during a busy day. Although the pose requires a few props, its soothing effects are well worth the preparation time.

To set up this pose, place the shorter end of your yoga mat against a wall. Now place a bolster?r two firm blankets rolled to form a bolster?pproximately 10 inches away from the wall, with the length of the bolster parallel to the wall. Fold another blanket so that it is approximately 28 inches long and 5 inches high and put it at a 90-degree angle to your bolster so your setup looks like the letter T. This blanket will support your back, neck, and head.

To get into Viparita Karani, sit on your heels next to your bolster and face the center of the room with your right outer hip in line with the middle of one end of the bolster. Lean forward as in Child’s Pose, place your right arm underneath your chest and parallel to the wall, and simply roll over onto your back. With a little practice you will find the right relationship to the bolster to use this technique, and the process of getting into Viparita Karani will become much simpler.

Once you are there, you should be a sufficient distance from the wall so that your hamstring length allows your tailbone to drop slightly. When this happens, your navel and pubic bone will be on the same plane. Make sure that your pubic bone is not higher than your navel. If that occurs, your pelvis is tilting forward; instead, you want your belly to remain open. If you are in a forward tilt, your hamstrings may be tight. Roll out of the pose and move the setup a bit farther from the wall. Remember, this pose is about opening and relaxing, not about creating a stretch in the hamstrings, so the backs of your legs do not need to be against the wall.

Make sure the bolster supports your lower back ribs and that your legs are straight and leaning comfortably against the wall. You may fasten a yoga strap around your legs to facilitate your relaxation in the pose. Place your arms out to your sides or overhead, palms up, so your arms are opened away from your body but resting comfortably. Stay in the pose for up to 15 minutes, remove the strap, and roll to the side, resting for a few breaths before slowly sitting up. (Avoid this pose if you are menstruating or pregnant or if you have gastric reflux or heart disease.)

When I decided to start surfing a few months ago, friends said, “Oh, you’re a yogini, it’ll be no problem.” But the first time I tried to stand on my board, I flailed, freaked, and wiped out like a true beginner. It took months to develop even a little comfort up there. But that’s one of the reasons I love learning this new sport. Exploring a realm in which I’m a complete newbie gives me the chance to enjoy the transition from awkwardness to embodied grace, from fragmentation to wholeness. It’s also an exhilarating way to experience the process of yoga.

When I first got on the board, I had to concentrate on each individual action in order to balance on a wave. Now, movement is starting to come more naturally and my consciousness is able to disperse itself throughout my entire body. I can still feel awkward at times, but I am beginning to tap into the rhythm of catching a wave, and I can feel the yoga happening.

Deepak Chopra, a leader in the field of mind-body medicine, describes this yogic process as moving from a local view to global intelligence. It’s something we often experience in yoga, and Visvamitrasana (Visvamitra’s Pose) is an ideal pose in which to play with this visceral shift from local to global consciousness.

Named after an ambitious king who transformed himself into a yogic sage, Visvamitrasana is a complex asana: It’s an arm balance, hip opener, shoulder opener, hamstring stretch, and twist, all in one. As you practice it, you’ll noticeust as I did with surfinghat you start by focusing on separate parts of your body, which inhibits your balance, rhythm, and flow. But with dedication, all of the seemingly separate parts and actions will come together, and the energy of the asana will come alive.

Before You Begin

Visvamitrasana is something to save for the peak of your yoga practice. It’s important that you thoroughly warm up your hamstrings, hips, shoulders, and side waist before going into the pose. Try a warm-up sequence that includes the following: Sun Salutations, Trikonasana (Triangle), Parsvakonasana (Side Angle Pose), Virabhadrasana II (Warrior Pose II), Malasana (Garland Pose), and Prasarita Padottanasana (Wide-Legged Standing Forward Bend). Prepare for the arm balance with Tolasana (Scale Pose) and Bhujapidasana (Shoulder-Pressing Pose).

Supta Visvamitrasana

In this variation, you’ll experience the shape of the pose without the heat and challenge of the arm balance. I discovered it while practicing at home with my cat Choochie nearby, and I will never forget the feline relaxation I felt. But before you begin, consider yourself forewarned: This asana requires you to move in ways that may cause you to feel like a pretzel. Be patient and allow yourself to develop the mind-body awareness you need to do it. The pose will also give you feedback on the range of motion in your hamstrings, hips, and torso, so move slowly and respectfully as those areas warm up.

First, lie on your back and lengthen your spine by moving your feet and the crown of your head away from each other. Reach through your left heel as you bend your right knee and pull it up toward your chest. Slowly extend your right leg up toward the sky in Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose). If your hamstrings feel tight, bend your knee slightly and stay here at the first stage of this pose.

Haragei is a Japanese word that, when simply defined, means “belly art.” It describes a quality of presence in which the intelligence of the belly is fully integrated into any activity, from the subtle protocols of a traditional tea ceremony to the unwavering intention of an archer drawing her bow or the elegant stroke of a calligrapher’s brush. In the book Hara: The Vital Center of Man, philosopher and Zen practitioner Karlfried Dürckheim says that when haragei is cultivated, “an all-around transformation of all one’s faculties takes place, unhindered by the limitations of the five senses and the intellect. One perceives reality more sensitively, is able to take in perceptions in a different way, assimilates them and therefore reacts differently and, finally radiates something different…The three fundamental reactions to life and the world—perception, assimilation, and response—change in the direction of an expansion, deepening, and intensifying of the whole personality.” I find the qualities of haragei readily accessible in Mayurasana, the pose of the peacock, because it requires deep belly work. While this type of work is not exactly comfortable, it can be transformative.

Like most other arm balances, Mayurasana appears to require exceptional strength. What is actually needed, though, is patient, progressive work to develop a more intimate relationship with gravity. To begin doing this, you’ll need to create a sturdy foundation for the pose using your hands, your forearms, and—you guessed it—your belly. Think of the hands as your feet and the forearms as your legs. Once you set up a solid base, you’ll need to press your elbows deep into your belly, which might initially make you flinch and tighten your gut. It will feel counterintuitive to soften your belly around your elbows and dig your elbows into that flesh, but that’s exactly what you’ll need to do in order to complete the pose. Once you’re able to do this, you’ll find a strong set of deep abdominal muscles underneath the often-overused rectus abdominus (aka your washboard abs); these will keep you stable.

To finish the framework of Mayurasana, you’ll also need open shoulders and wrists. The sequence that follows will help you develop them. Use it to cultivate three qualities in the physical body—a soft belly, open shoulders, and strong, flexible wrists. Go only as far as you can in each pose, staying present with your discomfort and deepening your relationship to resistance. These poses can be intense, but change will unfold if you consistently touch your discomfort as softly as you can. This approach will help you overcome difficulties and give you confidence to approach the final pose.

1. Balasana, variation

This variation of Child’s Pose is a useful preparation for Mayurasana because it encourages you to redirect your breath and release unconscious holding in the belly. Placing the mat into the fold of your waist will compress the front of your floating ribs and diaphragm, just as the elbows do in the final pose. You’ll notice that this squeezing of the abdominal organs is not conducive to the full front-body breathing pattern that most of us have adopted, and it often creates claustrophobia, nausea, or even a fear of dying.

Consider the pose an invitation to breathe, possibly for the first time, somewhere other than the front of your lungs, or in such a way as to avoid distending your belly as you inhale. By realigning the orientation of your breath into the back of the lungs, you’ll create more internal space. Next, establish longer cycles of breath by slowing down each inhalation and exhalation. Visualize the breath becoming narrow as you channel it through your body. To lessen the feelings of claustrophobia and shortness of breath, consciously move that narrow breath into the compressed ribs and lungs.

To begin the pose, sit on your heels with your knees and feet together, in Vajrasana (Thunderbolt). Place a rolled-up mat deep into the crease of your waist, then bend forward on an exhalation. Keep your arms straight, your palms flat, and your head in line with your neck. With each cycle of breath, consciously soften your diaphragm and floating ribs as you exhale, and feel the weight of your abdominal organs dropping. If you feel a release in the waist and an invitation to go deeper, walk your hands forward and continue to fold over the mat. Once your head reaches the floor, bring your arms alongside you with the palms turned up. If it’s difficult to reach the floor, come up and unroll the mat a little to make it thinner, and try again.

As you begin your next inhalation, imagine breathing into the back of your heart, and feel the breath lifting your thoracic spine (upper back) slightly. You may not get a full breath, but keep the rhythm of your breath long and slow, and the energy of your frontal chest, ribs, and belly quiet. As you exhale, release the weight of your abdominal organs, soften the diaphragm, and surrender the arms, feeling their weight pulling down on the shoulders, collarbones, and thorax.

With practice, you will notice more space in your abdomen as the organs become toned and supple. The pattern of breathing into your back will become familiar, and your spine will elongate freely as your breath works to release the tension in your belly center.

2. Dragonfly Pose

It may not be the most graceful pose, but Dragonfly is a great way to get the shoulder opening you’ll need in Mayurasana. It releases the musculature of the upper back, increasing the range of motion in the shoulders. In so doing, it will increase your ability to bring the elbows together in Mayurasana. Broadening across the upper back also helps release the muscles in the area that chronically grip and, ultimately, create rigidity in the thoracic spine. As you gently surrender during this warm-up pose, you’ll gradually feel a subtle elongation of your spine.

Another benefit of Dragonfly is that it compresses the chest and restricts the upper portions of the lungs—just as Mayurasana does. This is especially helpful for women, since they have breast tissue to manage, or for men with highly developed pectoral tissue, like weightlifters. As you did in the Balasana variation, realign the orientation of your breath into your back body and draw air into the back of your lungs. At the same time, slow your breath down and draw your narrow breath into the compressed space to bring more tranquillity to the nervous system.

To begin, lie on your belly with your legs straight. Bring your arms underneath you and across your chest as though you were giving yourself a hug. Keep your arms on the same line as your shoulders and stack one elbow on top of the other. Walk your fingertips apart as far as you can, palms facing up. Completely “empty” your arms, keep your hands passive, and consciously slow your breath down. With an inhalation, tuck your toes under and lift your hips and belly off the floor. Keep your knees and forehead on the floor. These movements will bring your center of gravity forward over your arms while giving you an efficient stretch. As you stay there, feel the fullness of your breath in the back of your heart. With each exhalation, soften the top of your lungs and feel the weight of your heart and chest sinking onto your arms. Feel your neck lengthening as the upper back releases, and gently slide your forehead forward, generating length in the cervical spine. Stay with this for 3 to 4 cycles of breath, then gently drop back down onto your belly.

3. Mandukasana, variation

Once you have prepared your belly and shoulders for Mayurasana, one last “edge” remains that, in this day and age of keyboard-generated wrist weakness, has become a major obstacle for many. If you have any symptoms of repetitive stress or carpal tunnel syndrome in your wrists, the discomfort you feel in your hands, wrists, and forearms can be excruciating in Mayurasana. If you are in an inflamed state, don’t practice this series. But if you are in a recovery stage and you’ve checked with your health care practitioner, you might try this pose. Approach the discomfort that arises in this Mandukasana variation with patience, knowing that the resistance in the wrists will eventually yield, allowing you to build the strength necessary for Mayurasana.

Come into a tabletop position on your hands and knees and, with your knees hip distance apart, place the tops of your feet on the floor and bring them together so that your big toes touch. Next, externally rotate your hands 180 degrees, bringing your pinkies together, and place your palms flat on the floor. Walk your knees back a few inches, then sit back toward your heels, keeping your arms straight. The heels of your hands will peel off the floor, but go back only as far as you can while keeping your elbows straight and the pads of your fingers flat on the floor. When you reach the limitation of your wrists, stay there for 2 to 3 breaths.

If you want to go farther, slowly bend your arms, this time peeling your fingers off the floor, until your elbows touch the floor. Keep the very tips of your fingers on the floor, even if it’s just your fingernails hooking into the mat. Gently soften into the top of the wrists, the bones of the hands, and fingers as you press the wrists forward. On an inhalation, release your hands and roll your wrists over in the opposite direction as if you were trying to touch your fingers onto your forearms.

As a counterpose, come back to your hands and knees and place the back of your right wrist onto the floor, with your fingers pointing toward your feet. Try to keep the weight of your body equal on both arms. Repeat with the back of your left wrist. Once you’ve trained the wrists and forearms—the areas of the body that make up the foundation of the pose—you’ll be ready to take on the final challenge of Mayurasana.

4. Padma Mayurasana, variation

Mayurasana is like a human teeter-totter, and as any kid on a playground knows, a teeter-totter can provide hours of fascination, not to mention the experience of being “en-light-ened.” With a stable base and relatively even weight on each end, there is a remarkable lack of effort required to seesaw, or move up and down. It can help to think of Mayurasana and this preparatory pose, Padma Mayurasana, in the same way. Binding the legs in Padmasana (Lotus) brings them closer to the pose’s center of gravity (your arms) so that less force is required to lift off the floor.

In this variation, though, you’ll keep your head and knees on the floor, so you don’t have to worry about balancing. Attempting to balance too quickly in the pose often causes fear to kick in. Then you tighten your gut, which causes your elbows to slide and—guess what?—you lose your balance and feel frustrated. So, take the opportunity here to practice completely relaxing your whole body as you press your elbows into your belly center. Allow the folds of your abdominal flesh to roll over your elbows, and eventually you’ll feel your elbows lock into the firmness of the deep layers of your abdomen.

To begin, sit in Padmasana. Roll up onto your knees, placing your hands flat on the floor in front of you. With straight arms, walk your hands forward into Simhasana (Lion Pose), keeping your head upright and your arms directly under your shoulders as the front of your pelvis drops toward the floor. Breathe deeply, feeling the sensation of your breath pouring into the floor of the pelvis. With each exhalation, soften your diaphragm and feel the weight of your internal organs drop. Soften your inner groins, and let your hips sink deeper as your waist lengthens. If you feel any compression in the lower back or sacrum, draw your tailbone down toward the floor, the navel in slightly toward the spine.

When you feel ready, rotate your arms so that your fingers are pointing toward your hips. Then lean forward, bend your elbows, and press your forearms together until your forehead touches the floor. Keep your belly and buttocks soft, and feel the flesh of your abdomen rolling over the elbows. Breathe into the back of your heart, and as you exhale, soften the top of the lungs, feeling your chest and outer shoulders releasing down toward the floor. With each cycle of breath, soften more deeply into the belly and feel your torso completely supported by your arms. Stay here for 3 to 4 cycles of breath, keeping your attention on the softening process of the belly. When you reach this stage of the pose and develop a degree of comfort in it, you are ready for the final liftoff.

5. Mayurasana

Most arm balances require incredible strength in the core, and Mayurasana is no exception. The belly is the key to the pose, but it’s the most difficult part to master. To be simultaneously supple yet firm in your abdomen, you’ll have to keep softening your belly, staying with the discomfort of digging your elbows into it until you can trust that firmness and stability will come—and they will. But not in the surface layers of tissue or muscle. You’ll have to literally move beyond your comfort zone into a space where you simultaneously balance effort and non-effort. Seek the place where you experience a more intimate relationship with firmness, where you overcome fear and can enjoy the exhilaration of flying. Now your belly is fully integrated into the pose—this is haragei.

Come into the Padma Mayurasana variation and slide forward on your forehead slightly so that your center of gravity shifts, creating lightness in the legs and more weight on the bridge of your nose. Feeling this, slowly lift your knees, keeping the belly soft, and extend your thighs away from your hips. Keep your head down until you feel your balance steady. Then slowly lift your head until your body is horizontal to the floor. Stay with Padma Mayurasana as long as you can maintain a smooth, even rhythm in your breathing. Release any gripping in your belly and feel your elbows dive deeper into your gut. Let your outer shoulders release down toward the floor and feel your upper back broadening. When you find a sure steadiness, carefully unhook your legs and extend them back, leaning forward over your hands to counterbalance the weight and extension of your legs. When the legs are fully straight, keep extending through the toes and stay for another 3 to 4 breaths. Then lower your feet to the floor gently and release the pose.

It will take consistent practice before your Mayurasana reaches that perfect balance of gravity and grace, where the effort you expend in the pose comes from integration rather than muscular exertion. But it’s worth your perseverance. Ultimately, as you master this pose, you will gain tranquillity in the midst of discomfort, allowing you to move beyond your edge and trust that an inner elasticity will support you if you surrender.

A Basic Tenet of Ayurveda, India’s oldest known system of medicine, is “like increases like.” As the earth heats up during summer, your body accumulates heat, too. Heat can spark great things—love, passion, inner drive. But in excess it can cause heat rashes, fiery indigestion, or heated emotions. When fall unfolds, nature begins to pull its energy inward. The earth cools, the air becomes dry, and the wind kicks up, often leading to chapped lips, constipation, anxiety, or even insomnia. For this reason, Ayurvedic educator and yoga teacher Scott Blossom views fall as a transitional time between summer and winter that should be approached delicately. “Creating a slower internal rhythm for fall is essential for staying healthy and balanced during the colder months of the year,” he says.

If you align with nature by pulling your energy inward, you can expel summer’s heat and prevent fall’s excess wind from accumulating. The best way to start? Your practice, of course. As Blossom says, “Practicing yoga in communion with nature is the heart of what Ayurveda is all about.” Blossom offers a balancing fall sequence below. It will stoke the heat in the body, move and expel that heat, then soothe your nervous system. Above all, Blossom encourages practicing with an attitude of exploration. “The poses should serve as a starting place,” he says, “not a prescription.”

Before You Begin

Breathe
Do 5 to 10 rounds of Uddhiyana Bandha Kriya. Stand with your feet hip-width apart, bend your knees, and place your hands on your thighs, with your arms straight. Inhale through your nose and exhale out your mouth. Hold the breath out, relax your belly, then draw your abdominals strongly toward your spine. Stay for as long as you can without strain, and then gently release the breath and straighten your legs.

Salute Slowly
Do 5 rounds of Sun Salutations with lunges and Uttanasana (Standing Forward Bend).

Season Finale Sequence

1. Parivrtta Utkatasana (Revolved Chair Pose)
   Stand in Tadasana (Mountain Pose). Inhale and reach up; exhale and bend your knees and ankles until your kneecaps are directly over your toes. Twist to the right, place your hands in prayer position, and look down at your toes. Stay for 3 to 5 breaths. Exhale to unwind; inhale back to standing. Repeat this posture to the left.

   

2. Trikonasana (Triangle Pose)
   Stand with about one leg’s distance between your feet. Turn your right foot to the right 90 degrees and angle our left foot in slightly. As you exhale, align your hips, shoulders, and ankles in the same plane. Prevent tension in your top (left) shoulder by drawing your upper arm bone down into your shoulder socket. Reach your left arm over your ear instead of straight up. Take 5 deep breaths, then do the pose on the other side.
3. Ardha Chandrasana (Half Moon Pose), Krishna variation
   From Tadasana, inhale, lift your arms parallel to the floor, and cross your left leg over the right, placing the ball of the left foot on the outside of the right foot. Turn your left knee back until your shins press together firmly. Turn your palms up and exhale as you bend toward the right, bringing your right forearm across the body and your left hand over your left ear until both arms straighten. Keep the head, tailbone, and standing heel in the same plane as you gaze down. Inhale up and then bend to the left. Return to the center. Switch your feet and do the other side. Do each side three times.
4. Malasana (Garland Pose), variation
   Stand with your feet shoulder-width apart and turned out about 20 degrees. Inhale as you wrap your left arm on top in Garudasana (Eagle Pose) arms. Exhale into the squat and draw your elbows toward your navel. Inhale up, change arms, and exhale down again. Do this several times, moving in and out of the squat in one breath.

   

5. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
   Stand with your feet wide, hands on your hips. Exhale, fold forward, and place your hands on the floor underneath your shoulders (bend your knees if needed). Clasp your hands together behind your back, straighten your elbows, and draw your arms toward the ground in front of you. Stay for 5 to 10 breaths.
6. Janu Sirsasana (Head-of-the-Knee Pose)
   Sit with your legs stretched in front of you in Dandasana (Staff Pose). Place the sole of your right foot into the left inner leg. If your right leg doesn’t rest on the floor, support it with a block or rolled blanket. Hold your left foot, or use a strap if you can’t reach. Inhale and straighten your spine. Exhale and fold over your left leg. Avoid rolling your left leg out or tensing your shoulders. Hold for 10 deep breaths, then switch sides.
7. Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose), variation
   From Janu Sirsasana, place your left elbow on your left knee. Rest your head in your left hand. Sink your left lower ribs deep into your body. Place your right hand on your right ear. As you exhale, draw your top elbow and shoulder back. Twist your navel to the right and breathe deeply for up to a minute. Switch sides and repeat.
8. Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose)
   Come into the variation described above. On an exhalation, draw your right elbow and shoulder back and twist your navel to the right so that it feels more like a backbend. Inhale and straighten your right arm as you slide your left forearm along the inside of your left calf toward your foot. Take hold of your left foot with both hands. Let your head hang and turn your gaze up or down. Breathe into the pose for up to a minute. Repeat on the other side.
9. Tarasana (Star Pose)
   Sit with the soles of your feet together and your heels 16 to 20 inches in front of you. This will create a diamond shape with your legs. Inhale as you grasp your shins, ankles, or feet; then fold forward. Let your back round; it will decompress your spine after the deep sidebending. Relax your neck. If the back stretch feels too intense, rest your head on a block. Stay for 5 to 10 breaths.

After You Finish

Lie Back
Finish by lying back and drawing both knees toward your chest in Apanasana (Knees-to-Chest Pose). Stay for as long as you like, then bring the knees to the right in a reclined twist. When you’ve done both sides, transition to Savasana (Corpse Pose) for 5 to 10 minutes.

Breathe
After Savasana, sit up and do 10 breaths of Sitali Pranayama for a cooling effect: Inhale through your mouth with your teeth together and exhale through your nose.

Step by Step

 1.Sit in Dandasana (Staff Pose). Bend your right knee and place the foot on the floor just in front of the right sitting bone. The shin will be approximately perpendicular to the floor.

 2.Then shift slightly to the right and swing your left leg straight back behind the torso. Lay it on the floor fully extended, with the front of the leg (and top of the foot) on the floor.

 3.Bend your left knee and raise the shin approximately perpendicular to the floor. Your body weight will balance on the right foot and left knee (and thigh if you’re very flexible). To stabilize your position, push your right knee forward until it protrudes out slightly beyond the right toes.

 4.Inhale as you lift your right arm up and, bending the elbow, exhale and take the left foot. Then do the same with your left arm. Holding the foot firmly, lift your chest and drop your head back toward the sole of your left foot. Press your elbows toward the ceiling. Hold for about 15 to 30 seconds, breathing as smoothly as possible.

 5.Exhale and release the left foot and bring the leg back to the floor. Repeat steps 1 through 4 on the left side for the same length of time.

Step by Step

 1.Stand in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

 2.There are two variations you might try here with your arms and hands. In either case, try to keep your torso relatively upright. The first is to reach back with your left hand and grasp the outside of your left foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.

 3.Begin to lift your left foot up, away from the floor, and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.

 4.The second option with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot. Then sweep the left hand back and grab the outside of the left foot. This variation will challenge your balance even more. Then raise the thigh as described in step 3. This second variation will increase the lift of your chest and the stretch of your shoulders.

 5.Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.

Full Pose

For the full pose, perform step 1 as described above. Then turn your left arm actively outward (so the palm faces away from the side of the torso), bend the elbow, and grip the outside of the left foot. (You can also grab the big toe with the first two fingers and the thumb.) The fingers will cross the top of the foot, the thumb will press against the sole. Inhale, lift the left leg up, and bring the thigh parallel to the floor. As you do this, rotate the left shoulder in such a way that the bent elbow swings around and up, so that it points toward the ceiling. It requires extreme flexibility to externally rotate and flex the shoulder joint in this way. Reach the right arm straight forward, in front of the torso and parallel to the floor. Hold for 20 to 30 seconds, release, and repeat on the second side for the same length of time.

Step by Step

 1.Kneel upright, with your knees slightly narrower than hip width apart and your hips, shoulders, and head stacked directly above your knees. With your hands, press down against the back of your pelvis.

 2.On an inhalation, tuck your chin toward your sternum and lean your head and shoulders back as far as you can without pushing your hips forward. Firm your shoulder blades against your back and lift the top of your sternum. When your chest is maximally lifted, gradually release your head back.

 3.Before you arch all the way back and place your head and hands on the floor, bring your palms together in front of your sternum in Anjali Mudra. Then separate your hands and reach them overhead toward the floor behind you. Bring your hips forward enough to counterbalance the backward movement of the upper torso and head. Keep your thighs as perpendicular to the floor as possible as you drop back. Place your palms on the floor, fingers pointing toward your feet, then lower your crown to the floor as well.

 4.Press your palms, lift your head slightly off the floor and raise your hips, opening your front groins as much as possible. Lifting your pelvis as much as possible, lengthen and extend your upper spine and walk your hands to your feet. As you do, lower your forearms to the floor. If possible, grip your ankles (or, if you’re very flexible, your calves). Draw your elbows toward each other until they’re shoulder width apart, and anchor them firmly on the floor. Extend your neck and place your forehead on the floor.

 5.Take a full inhalation to expand your chest. Then, exhaling softly but thoroughly, press your shins and forearms against the floor; as you do, lengthen your tailbone toward the knees and lift your top sternum in the opposite direction.

 6.Hold the pose for 30 seconds or longer, further expanding the chest with each inhale, softening the belly with each exhale. Then release your grip, walk your hands away from your feet, and push your torso back to upright with an inhale. Rest in Child’s Pose for a few breaths.

Step by Step

 1.Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

 2.Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, see the Beginners Tip below.)

 3.You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

 4.Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.