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STANDING BACKBEND
From standing, take your arms behind you and
bring your palms together, fingers pointing
up. Shift your hips forward, keeping your legs
straight. Draw your chin in slightly and lean
your head back, keeping the throat soft and
letting your collarbones drop away from your
ears. Stay for 2–3 breaths. On an inhalation, lift
up to standing and release your arms.VIRABHADRASANA III
(WARRIOR POSE III)
From Ardha Chandrasana, drop your right hip
until your torso and pelvis are level. Keep
your right leg parallel to the floor, toes point-
ing back. Slowly reach both arms forward,
palms shoulder-distance apart and facing each
other. Keep your shoulders and your torso par-
allel to the floor for 2–3 breaths.ARDHA CHANDRASANA
(HALF MOON POSE)
From a lunge position with left leg forward,
slide your hands forward, shift your weight
onto your left foot, straighten your left leg,
and lift your right leg. You can use a block
under your left hand. Rotate your right thigh
externally and flex your right foot. Lift your
right arm straight up. Take 2–3 breaths here.
PARIVRTTA ARDHA CHANDRASANA
(REVOLVED HALF MOON POSE)
From Virabhadrasana III, lower your right
hand to the floor or to a block and lift your left
arm. Keep your right leg parallel to the floor
and reach back through your heel, flexing your
foot. Open your navel and then your heart
toward the left. Soften your diaphragm and
twist deeper. Stay here for 2–3 breaths.PARSVOTTANASANA
(INTENSE SIDE STRETCH), VARIATION
From Parivrtta Trikonasana, extend your torso
and arms forward, parallel to the floor, with
palms shoulder-distance apart. Release your
shoulders away from your ears. Keep your hips
level and square to the front of your mat.
Slowly build your stamina in this pose. If your
lower back is sensitive, start with 1 breath.PARIVRTTA TRIKONASANA
(REVOLVED TRIANGLE POSE)
Look down and lower your right foot gently to
the floor. Straighten both legs into the pose.
Inhale and allow your torso to unwind slightly.
Exhale, soften your diaphragm, and gently turn
your waist deeper. Extend through your arms
and keep your hips level, with your back leg
strong and grounded. Take 2–3 breaths here.
UTTHITA TRIKONASANA
(EXTENDED TRIANGLE POSE)
From Parsvottanasana, drop your left hand to
a block or to your foot and lift your right arm,
feeling your chest open. Notice how your men-
tal state becomes calm even as you retain the
power in your legs. Stay for 2–3 breaths. Then,
step back to Downward-Facing Dog. Repeat
poses 4–9 on your opposite side.STANDING SIDEBEND
Stand with your feet hip-width apart. Balance
left to right, front to back. Slowly lift your
arms up and hold your left wrist with your
right hand. Pull your left arm straight and lean
onto your right foot, sidebending to the right.
On an inhalation, breathe into your left lung.
On an exhalation, soften into the right ribs.
Take 3 breaths. Repeat on the left side.
UTTANASANA
(STANDING FORWARD BEND)
Roll forward with a round spine, hands sliding
down the backs of your legs. Let gravity guide
you as you fold. Let your torso lift slightly as
you inhale. On an exhalation, soften the skin
below your navel, feeling your abdominal
organs release inward. Take 2–3 breaths and
curl your spine back up to standing.YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 91