11 Salabhasana Locust Pose
Lie on your belly with your arms at your sides,
palms down, forehead resting on the floor. Turn
your big toes toward each other to inwardly rotate
your thighs. On an inhalation, lift your feet, knees,
chest, and arms from the earth, while pulling your
shoulders back. Hold for 3 breaths, silently repeat-
ing the mantra: “I am alive.” Repeat once more,
then come into Child’s Pose.
14 Bhekasana Frog Pose
Come to Child’s Pose and slide both hands forward.
Bring your knees wide while sitting on your heels.
Slowly, and as you feel ready, lift your hips and
bring your knees wider, possibly so they come
to rest in line with your hip points. For full Frog,
separate your feet as wide as your knees and flex
your toes toward your head. Pull your low belly
up and in, and try to surrender here. Hold at least
10 breaths, silently repeating: “I am open.”
12 Urdhva Dhanurasana
Upward Bow (Wheel) Pose
Lie on your back with your feet on the floor,
knees bent, and heels close to your sit bones.
Bend your elbows and spread your palms on
the floor beside your head, fingers pointing
toward your shoulders. Exhale and push your
tailbone up, then place the crown of your
head on the mat. On your next exhale, lift
your head off the mat and straighten your arms.
Stay here for 3 breaths, silently repeating the
mantra: “I am bold.” Once you come out of the
pose, rest on your back with your knees bent
and touching one another in Constructive Rest.13 Paripurna Navasana
Full Boat Pose
From Constructive Rest, engage your core. On
an inhale, lift your shoulders, torso, and legs off
the ground. If you can, straighten your legs so
your thighs are angled about 45–50 degrees from
the floor, and lift through the top of your sternum
as you lean back. Stretch your arms forward, paral-
lel to each other and the floor, and feel your heart
center lift. Hold here for 5 breaths, silently repeat-
ing: “I am stable.”16 Adho Mukha Vrksasana
Handstand
Make your way to Down Dog and walk your hands
toward your feet. (If you know you need support,
move to a wall.) Position your shoulders directly
over your hands and tiptoe your feet toward your
hands until your hips are stacked over your shoul-
ders. Hug in toward your midline, then lift one leg
up overhead, followed by the other. Try not to kick
up, but rather use your core strength to float into
Handstand. Hold here for at least 5 breaths, silently
repeating the mantra: “I am new.” When you’re
finished with Handstand, rest in Child’s Pose and
then move into Savasana (Corpse Pose). Stay here,
resting completely, for at least 5 minutes.15 Paschimottanasana
Seated Forward Bend
Come to a seated position on your mat with
your legs extended straight out in front of you.
On an inhalation, reach your arms skyward to
lengthen your torso. On an exhalation, fold
forward, leading with your heart. Place your
hands around your feet, or hold a strap, as
you continue to move your torso toward your
thighs. Stay here for 3 deep breaths, silently
repeating the mantra: “I am free.” Then, keep
all of the actions you’ve just created but round
your back, feeling a deep stretch through your
shoulder blades. Stay here for 3 more breaths,
while you silently repeat your mantra.OUR PRO Teacher and model Dan Nevins is a certified Baptiste yoga teacher who has
brought his unique expression of the practice all over the country. He lost his legs while serv-
ing in the US Army during the Iraq war. Learn more at dannevins.com.69
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