DONNA GRETHENStart with three to
six rounds of Sun
Salutations (page
8 ), starting slow,
then building up
heat and speed.
Let your breath be
your guide as you
move—you can
depend on it to set
the proper pace
for you. During
your last round,
pause for a minute
or two in Downward-Facing
Dog (page 14). Let yourself
wriggle in the pose, shaking off
stress and finding your proper
alignment. Then do the same in
Upward-Facing Dog (page 20)—
allowing gravity to open your
heart. At the end of your session,
stand still, honoring your effort.Next, drop into Chair Pose
(Utkatasana) for 5 to 10 breaths
(page 24). This is a strengthening
and warming pose when done
early in a practice, and a good
gauge of how you are really feel-
ing today. If you’re strong, go for
it! If you’re feeling fragile, take it
easy on yourself.Next, take Triangle Pose (page
40 )—practicing first on one side,
then the other. Allow the pose to
open the sides of the body, and
feel the grounding through your
feet. Stay on each side for 10 to
20 breaths.Altogether Now
home practice by Hillari Dowdle
You’ve learned the basics. Now, how do you
turn them into a practice? Here’s one way to
do it: an all-purpose routine for everyone.Backbends come next in a logi-
cal sequence; embrace them
with compassion, as explained
on page 52. Concentrate on one,
or do all three—Locust Pose,
Bridge Pose, and Chair Pose. If
you do the latter, notice the dif-
ference in your body as you’ve
opened and readied it more with
practice. Let the focus be on the
backbend.An abdominal strengthener
will benefit every pose in your
practice through increased core
strength. We offer two of our
favorites—leg lifts, on page 56,
and Boat Pose, on page 60. Do
one, or both.Inversions are optional, and
please learn them from a trusted
teacher before you try them on
your own. But Supported
Headstand and Supported
Shoulderstand would come next.
Follow Aadil Palkhivala’s advice
(page 64) and don’t do them
until you’re truly ready.Come into Downward Dog.
Swing one foot forward into
Pigeon Pose (page 70). Play
with bending forward and lean-
ing back in this pose. Stay for 10
breaths or so. Next, lie on your
back, pull up a leg, and take a
simple Reclining Twist (page74 ). Make it a practice of total
ease and release. Do one side,
then the other. Luxuriate in the
stretch for as long as you like.Sit up straight, reach for your
toes, and take Seated Forward
Bend, which is shown on page- Here is where you bring your
attention from the external
world to the internal one. Feel
the benefits of your practice in
body and soul.
Finally, it’s time for yoga’s ulti-
mate reward: Corpse Pose, on
page 83. Give up all effort now,
letting the earth support you.
Breathe deeply and steadily, and
know that this is all you need do
right now. Aim to stay for at least
10 minutes. When you’re done,
come out of the posture by sit-
ting up slowly. Take a moment to
integrate all the bits and pieces
of your practice.Now’s the time to meditate, if
you feel so inclined. Keep
it simple with
any one of
Janice Gates’s
easy practices,
found on page- Otherwise,
carry the atten-
tion and care
you’ve built with your practice
into your day. ✤
Then drop one knee to 90
degrees into Warrior II (page
46 ). Feel the openness in the
hips as you keep them square to
the sides of the mat. Arms up,
looking forward, feeling strong
and able. Do both sides, holding
for 5 to 10 breaths.Shorten your stance, rotate your
hips forward, and come into
Warrior I. As the article reminds
us on page 31, there is no one
“right” way to do this (or any
other) pose, but aim to keep
your chest square to the front,
raising your arms overhead and
feeling the delicious stretch from
the back leg through the torso.Now is the time for a balancing
posture; choose any from the
article “Plumb Perfect” on page- We think that Tree Pose is
an especially apt posture for
feeling the openness and stabili-
ty you’ve created with your
standing poses.
For a wide range
of free practice
videos, go to
yogajournal.com.108 YOGAJOURNAL.COM YOGA TODAY