ARDHA VIRASANA
(HALF HERO POSE), VARIATION
Bring your left leg into a squat and your right
leg into Virasana. Place your fingertips behind
you and lift your pelvis. Tuck your tailbone
as you press the right thighbone toward your
hamstrings. Gaze at your chest or look up.
Stay for 5–10 breaths. Switch sides.TV-WATCHING POSE
Lie on your belly and place your hands under
your chin. Lengthen your torso and knees
away from your head. As you stay here for 5–10
breaths, allow your entire spine to deepen into
your body while the muscles of your back
spread wide. The bend of your lower back
should match the curve in your neck.URDHVA MUKHA SVANASANA
(UPWARD-FACING DOG POSE), VARIATION
Place the back of a chair against a wall. Wrap
your fingers around the sides. Extend your
legs behind you, internally rotating your
thighs. Drop your tailbone, and press your
thighbones back. Lift your chest and gaze
up. Stay for 5–10 breaths. Switch sides.SETU BANDHA SARVANGASANA
(BRIDGE POSE), VARIATION
Lie on your back in Bridge Pose. Place a block
under your sacrum and bring your right leg
into Virasana close to your hip. (If you feel any
knee pain, keep both heels on the ground.)
Lower your right knee toward the floor.
Breathe here for 5–10 breaths. Switch sides.
STANDING DROP BACK
From standing, lengthen your tailbone toward
your heels, firm your legs, and press your
thighbones back. Inhale and lift your chest
high as you drop your hands down your thighs
into a backbend. Remember that the entire
spine should bend evenly—avoid compressing
your lower back. Stay for 5 breaths.PURVOTTANASANA
(UPWARD PLANK POSE)
Sit with your legs extended straight in front of
you and your fingertips about 8 inches behind
your hips. Inhale, press your palms into the
floor, and lift your pelvis as high as you can
without jamming your lower back. Hollow your
belly as you did during Cobra Pose. Stay for
3–5 breaths, lengthening your entire body.USTRASANA (CAMEL POSE)
Kneel with your shins perpendicular to your
thighs. Press your thighbones back toward
your hamstrings as your tailbone moves for-
ward. Exhale, lift your chest, and arch back,
bringing your hands to your heels. If you feel
pain, place your palms on your sacrum with
the fingertips pointing up. Repeat 3 times,
staying for 3–5 breaths each time.
SUPTA BADDHA KONASANA
(RECLINING BOUND ANGLE POSE)
Sit with your sacrum at the edge of a
round bolster, and have three blankets and
a strap nearby. Bend your knees and place
the soles of your feet together, drawing
them close to your pelvis. Fold two blan-
kets and place one under each thigh; it’s
important to support your legs so that you
can fully relax in the pose. Place the last
blanket at the top of the bolster for your
head. Next, make a very large loop out of
the strap; wrap it around the back of your
pelvis and the outside of your feet. Pull it
tight enough so that your legs feel sup-
ported but not so tight that it causes dis-
comfort. Lie back on the bolster. Your head
should be slightly higher than your chest,
and your chest should be higher than your
pelvis. Rest your arms on the floor, with
your palms facing up. Stay here for 3–5
minutes, or longer if you’d like.SAVASANA
(CORPSE POSE), VARIATION
Fold a blanket 2 feet long and 5 inches
wide. Rest your midback on the blanket and
slide your arms under the blanket. Place
a strap around your thighs to keep your
sacrum broad. Place a sandbag on top of
your thighs to press your thighbones down.
Release into the pose for 10 minutes. Grad-
ually roll to your right side to come up.BHUJANGASANA
(COBRA POSE), VARIATION
Fold a blanket to 4 inches wide; roll up one
end to grapefruit size. Place it between the hip
points. Lie on the prop and notice how the low
back lengthens and your tailbone drops. Place
your hands on either side of your chest and
slowly press up to Cobra Pose.1
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