Handstand Preparation with Duncan Peak: Ace your Inversions
Arm Balance Conditioning Techniques in Preparation for Handstand In modern yoga circles, arm balances are a regular part of classes and so many student aspire to nail the handstand (Ardho Mukha Vrksasana). However, a lot of the movements used in an everyday vinyasa yoga class may not actually condition you for safe advancement into these […]
Side Crane (Crow) Pose
Side Crane (Crow) Pose: Step-by-Step Instructions Bend your knees to a half-squat, thighs parallel to the floor. If your heels don’t rest comfortably on the floor, support them on a thickly folded blanket. Take your left elbow to the outside of your right thigh as you soften your belly. Exhaling, twist your torso to […]
Scale Pose
Scale Pose or Tolasana (toe-LAHS-anna) literally means “poising one’s self”; usually rendered as “balance” or “scale” Scale Pose: Step-by-Step Instructions To perform Scale Pose first perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips. Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and […]
Pose Dedicated to the Sage Koundinya II
Pose Dedicated to the Sage Koundinya II: Step-by-Step Instructions Start in Adho Mukha Svanasana, hands shoulder width apart. Step your left foot far forward, past the outside of your left arm, and place it on the floor well in front of your left hand. Bend your left elbow and twist your torso to the […]
Pose Dedicated to the Sage Koundinya I
Pose Dedicated to the Sage Koundinya I: Step-by-Step Instructions Come into it from a standing position. First bend your knees as if to squat, then take your left knee to the floor. Turn your left foot so it points to the right and sit on the heel. Cross your right foot over your left […]
Peacock Pose
(my-yer-ahs-anna) mayura = peacock Peacock Pose: Step-by-Step Instructions Kneel on the floor, knees wide, and sit on your heels. Lean forward and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out to the sides). Bend your elbows slightly and touch the pinky sides of your hands […]
Side Plank Pose: Step by Step Instructions
The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised perpendicular to the floor, is beyond the capacity of most beginners. The pose described here is a modified version suitable for all levels of students. (vah-sish-TAHS-anna) Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of […]
Wild Thing
Wild Thing: Step-by-Step Instructions Start in Adho Mukha Svanasana (Downward-Facing Dog). Bring your weight into your right hand and roll onto the outer edge of your right foot like Vasisthasana (Side Plank Pose). On an inhalation, lift your hips with buoyancy. Stay strong in your right hand making a clawing action with the fingers. […]
Firefly Pose
Firefly Pose: Step-by-Step Instructions Squat with your feet a little less than shoulder distance apart. Tilt your pelvis forward and bring your trunk between your legs. Keeping your trunk low, straighten your legs enough to lift your pelvis to about knee height. Bring your left upper arm and shoulder as far as possible underneath […]
Shoulder-Pressing Pose
Shoulder-Pressing Pose: Step-by-Step Instructions Squat with your feet a little less than shoulder width apart, knees wide. Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor. Snug your upper left arm and shoulder as much as possible […]