6 editor’s letter
24 arms & shoulders
26 ARM YOURSELF The key is
relaxation. by Jason Crandell34 SHOULDER SAVERS Protect
your shoulders as you move into
backbends. by Jason Crandell38 REACH FOR MORE Learn Wild
Thing and you’ll be set to take on
any challenging upper-body
pose. with Amy Ippoliti40 core
42 TAP YOUR CORE POWER SOURCE
Gain deeper understanding of
“core strength” to power your
entire life. by Coral Brown, with
Hillari Dowdle48 HARD CORE A block can
help you develop abdominal
strength. by Jason Crandell50 AB-SOLUTELY CENTERED
Work from your core to find
strength for your entire
practice. with Ana Forrest52 legs, hips, & glutes
54 SAGE MOVES FOR MEDITATION
Take root in Lotus Pose to settle
your nerves, quiet your mind,
and let your energy blossom.
by Nora Isaacs62 TAKE A SEAT Build strength
and stamina with Utkatasana,
a demanding standing squat.
by Carol Krucoff66 LIVE JOY An energizing
standing sequence you’ll love
to do. with Nicki Doane and
Eddie Modestini68 DO THE TWIST
Release negative emotions and
improve your alignment by
opening the muscles around your
hips. with Stephanie Snyder49
70 back & twists
72 REINVENT YOUR WHEEL By
targeting your tight spots, you
can go deep and discover your
best backbend ever. by Andrea
Ferretti and Jason Crandell80 LOWER-BACK LOVE How to
protect your lower back as you
spiral your spine in a classic
twisting pose. by Richard Rosen84 THE LUMBAR LOWDOWN
Building strength in the lower
back can keep injuries at bay.
by Alisa Bauman88 BACK IN ACTION Create
strong, sexy muscles with
this backbending sequence.
with Rodney Yee90 REVOLVE TO EVOLVE Try this
torso-toning sequence for better
digestion. with Peter Sterios92 yoga living
94 INNER PEACE, OUTER BEAUTY
Add Ayurvedic self-care rituals
to your daily home practice
to celebrate body and spirit.
by Niika Quistgard100 EAT LIKE A YOGI How do
lessons learned on the mat
translate to pleasures of the
table? by Dayna Macy104 LIGHT, FRESH, FAST
Bring home the fresh, simple,
and sumptuous flavors often
found on yoga retreats.
by Charity Ferreira108 STRESS LESS TO SLIM Hold
your poses a little longer to find
stillness and greater depth.
with Sarah Powers110 BE THE SKY Practice limit-
less awareness and let yourself
be as infinite as the heavens.
by Frank Jude Boccio112 POST-PRACTICE PAUSE
Try meditating on your body’s
strength, ability, and agility, and
you’ll feel and see the results.
by Hillari DowdleThis publication contains new and
reprinted stories from previous issues of
Yoga Journal. Ages and other time-
sensitive details have not been changed.
The exercise instructions and advice pre-
sented in this magazine are designed for
people who are physically fit and in good
health. They are not intended to substitute
for medical counseling. The creators, pro-
ducers, participants, and distributors of
Yoga Journal disclaim any liability for loss
or injury in connection with the exercises
shown or the instruction and advice
expressed herein. CLOCKWISE FROM TOP LEFT: SHERI GIBLIN; KATRINE NALEID; DAVID MARTINEZ (2); RORY EARNSHAW100
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4 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH