Yoga Tutorial | Postcard #13: Reflection

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 ardha matsyeandrasana III variation.

ardha matsyeandrasana III
variation.

 ardha matsyeandrasana III variation.

ardha matsyeandrasana III
variation.

 ardha matsyeandrasana III.

ardha matsyeandrasana III.

 ardha matsyeandrasana III.

ardha matsyeandrasana III.

 paschimottanasana.

paschimottanasana.

 vipirita karani.

vipirita karani.

Yoga Tutorial | Postcard #12: Stability

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 ashwa sanchalanasana (wide) with hands inside the front foot.

ashwa sanchalanasana (wide)
with hands inside the front foot.

detail:

 lay front shin across mat. flex front foot. lift heart forward...

lay front shin across mat. flex front foot. lift heart forward...

 long spine. walk hands and chest forward. lay ribs over front shin.

long spine. walk hands and chest forward. lay ribs over front shin.

 eka pada rajakapotasana.

eka pada rajakapotasana.

 OR try pigeon on your back. ankle over opposite knee & flex feet.

OR try pigeon on your back. ankle over opposite knee & flex feet.

 ashwa sanchalanasana (wide) with hands inside the front foot.

ashwa sanchalanasana (wide)
with hands inside the front foot.

 utthan pristhasana. variation with back knee down

utthan pristhasana.
variation with back knee down

 utthan pristhasana.

utthan pristhasana.

Yoga Tutorial | Postcard #11: Focused Participation

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 virabhadrasana 1. (back heel down + toes angled.)

virabhadrasana 1.
(back heel down + toes angled.)

 bhakti virabhadrasana. (shoulder inside front bent knee.)

bhakti virabhadrasana.
(shoulder inside front bent knee.)

 virabhadrasana 2. (shoulders over hips. back toes turned out.)

virabhadrasana 2.
(shoulders over hips. back toes turned out.)

 viparita virabhadrasana. (side bend NOT backbend.)

viparita virabhadrasana.
(side bend NOT backbend.)

Yoga Tutorial | Postcard #10: Evolution & Transition

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 virabhadrasana 3.

virabhadrasana 3.

 utthita ashwa sanchalanasana. (back heel lifted)

utthita ashwa sanchalanasana.
(back heel lifted)

 adho mukha svanasana.

adho mukha svanasana.

Yoga Tutorial | Postcard #9: Rooting & Flexibility

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 parivrtta hasta padangusthasana.

parivrtta hasta padangusthasana.

 parivrtta hasta padangusthasana

parivrtta hasta padangusthasana

 virabhadrasana 3. (back foot flexed. toes down.)

virabhadrasana 3.
(back foot flexed. toes down.)

 utthita ashwa sanchalanasana. (back heel lifted)

utthita ashwa sanchalanasana.
(back heel lifted)

Yoga Tutorial | Postcard #8: Strong & Committed

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 uttanasana.

uttanasana.

 bend same knee as  hand on floor. twist & turn chest.

bend same knee as  hand on floor. twist & turn chest.

 parivrtta uttanasana.

parivrtta uttanasana.

 parivrtta uttanasana.

parivrtta uttanasana.

 uttanasana.

uttanasana.

 vrksasana variation: foot to inner ankle with toes on ground.

vrksasana variation:
foot to inner ankle with toes on ground.

 vrksasana variation: foot to inner calf.

vrksasana variation:
foot to inner calf.

 vrksasana variation foot to inner thigh. never on knee.

vrksasana variation
foot to inner thigh. never on knee.

Yoga Tutorial | Postcard #7: Discover Self

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 utthita ashwa sanchalanasana.

utthita ashwa sanchalanasana.

 utkatasana.

utkatasana.

 prayer hands, twist & hook elbow...

prayer hands, twist & hook elbow...

 parivrtta utkatasana.

parivrtta utkatasana.

 parivrtta utkatasana.

parivrtta utkatasana.

 uttanasana (forward fold).

uttanasana
(forward fold).

Yoga Tutorial | Postcard #6: To Be Truly You

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 ashwa sanchalanasana.

ashwa sanchalanasana.

 parsvakonasana.

parsvakonasana.

 utthita parsvakonasana.

utthita parsvakonasana.

 utthita trikonasana.

utthita trikonasana.

 utthita trikonasana.

utthita trikonasana.

 ashwa sanchalanasana.

ashwa sanchalanasana.

Yoga Tutorial | Postcard #5: We Get in Our Way

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 bharmanasana.

bharmanasana.

 knee over ankle.

knee over ankle.

 parivrtta anjaneyasana

parivrtta anjaneyasana

 parivrtta ashwa sanchalanasana.

parivrtta ashwa sanchalanasana.

 ashwa sanchalanasana (low lunge).

ashwa sanchalanasana
(low lunge).

 utthita ashwa sanchalanasana.

utthita ashwa sanchalanasana.

Yoga Tutorial | Postcard #4: Strengthen Connections

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 bitilasana.

bitilasana.

 marjaryasana.

marjaryasana.

 bitilasana again.

bitilasana again.

 move shoulders/chest forward of wrists.

move shoulders/chest forward of wrists.

 apanasana: booty up. elbows in.

apanasana:
booty up. elbows in.

 bharmanasana (table top, all 4's).

bharmanasana
(table top, all 4's).

Yoga Tutorial | Postcard #3: Productive Breaks

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 ahdo muka virasana: before and after.

ahdo muka virasana:
before and after.

 vadrasana.

vadrasana.

 keep low back long.

keep low back long.

 shoulder blades together & lift heart.

shoulder blades together & lift heart.

 ustrasana: toes tucked.

ustrasana:
toes tucked.

 recover in vadrasana & lengthen low back.

recover in vadrasana & lengthen low back.

 ustrasana: toes untucked.

ustrasana:
toes untucked.

Yoga Tutorial | Postcard #2: Personal Flare

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 adho mukha virasana.

adho mukha virasana.

 adho muka savasana.

adho muka savasana.

 ardha pincha mayurasana.

ardha pincha mayurasana.

 balasana.

balasana.

Yoga Tutorial | Postcard #1: Practice

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Inhale & Exhale 3 - 10 times in each pose...then repeat.

 setu bandha sarvangasana.

setu bandha sarvangasana.

 ananda balasana.

ananda balasana.

 try this transition... 

try this transition... 

 navasana (boat pose).

navasana (boat pose).

 flex feet. engage core.

flex feet. engage core.

 sukhasana.

sukhasana.