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ADHO MUKHA SVANASANA
(DOWNWARD-FACING DOG POSE)
Come onto all fours. Then lift your hips and
knees and step your feet back to open your
chest. Lift your armpits and claw the floor with
your finger pads to feel tone in your arms.
From your heart, stretch down to your hands
and then fully up through your spine and down
your legs into the feet for 5 breaths.
UTTHITA PARSVAKONASANA
(EXTENDED SIDE ANGLE POSE)
Step your right foot forward and turn your left
heel down. Extend your left arm in front of you
and pull your upper arm bone into its socket.
Then, from your core, turn your belly and chest
up to the sky. Keep your right hand by your
right foot, or forearm by right thigh. After 5
breaths, step back to Down Dog. Switch sides.UTTANASANA
(STANDING FORWARD BEND), VARIATION
Walk toward your hands with feet sitting-bone–
distance apart, and fold forward. Interlace
your fingers behind your back and bend your
elbows shoulder-width apart. Use gravity to
lengthen your armpits toward the floor. Keep
your legs strong. Hold for 5 breaths, release
your hands, and step back to Down Dog.ARDHA BHEKASANA (HALF FROG POSE)
Come back to your stomach, prop yourself
on your forearms, and relax. Bend your right
knee and reach back with your right hand
to hold the outside edge of your foot. If possi-
ble, pivot your right hand so that your fingers
face forward. Scoop your tailbone down. After
5 breaths, release, switch sides, and then step
back to Down Dog.BHUJANGASANA (COBRA POSE)
Lie on your stomach with hands shoulder-
width apart, elbows bent, and hands under
your shoulders. Spread your fingers and claw
the finger pads down, energetically dragging
your hands backward as you lift your armpits.
Pull the heads of your arm bones up and back,
and lift your head and chest for 5 breaths.
Release and push back to Down Dog.
ANJANEYASANA
(LOW LUNGE), VARIATION
Step your right foot forward into a Low Lunge,
left knee on the floor. Twist to the right,
bend your left knee, and hold the outside of
your left foot with your right hand. Stay for
5 breaths. Step back to Down Dog and take
the other side.VASISTHASANA (SIDE PLANK POSE)
Come forward into Plank Pose. Take your right
hand slightly ahead of your shoulder and shift
your weight onto your right hand as you stack
the feet. Secure both shoulder blades onto
your back, open your torso, and lift your left
arm up. Hold for 5 breaths, release your left
arm down, and step into Down Dog. Repeat on
the other side.DHANURASANA (BOW POSE)
Lie on your stomach and allow the muscles on
either side of your spine to settle and expand
laterally. Keep that softness, and then bend
both knees and hold onto the tops of your feet.
Root your tailbone toward the floor, keep your
thighs parallel, and press your feet back. On an
inhalation, lift your head, torso, and legs up
into Dhanurasana. Hold for 5 breaths.
WILD THING
From Down Dog, come into Vasisthasana on
your right side. Step your left foot behind you,
keep your right leg straight, and push your
hips up away from the floor. Scoop your tail-
bone, curl your head back, and lift your left
side body. Extend your left arm over your head
and curve into a backbend. Be wild. Release,
step back to Down Dog, and switch sides.7 89
YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 39