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Browse our list of yoga poses, get step-by-step instruction in YOGAPEDIA, study up on lifestyle + meet top teachers at our YJLIVE Events. Plus, watch videos to enhance your practice. Yoga teacher and licensed psychotherapist Ashley Turner says yoga is the key to psychological and emotional healing as well as resolving issues with self-confidence, relationships, and more. Mother’s Day is coming up, and what better way to reward yourself for all you give and all you do than a yoga course devoted solely to you and your needs?
We asked one of our favorite yogis, Nicki Doane of Maya Yoga Studio in Maui, why taking care of the planet is a key part of her yoga practice. A whopping 40 percent of food goes to waste in the United States, according to the Natural Resources Defense Council. Return to your right side and take both strap ends in your right hand, extending your left arm along the floor. Bring both knees in toward your chest, then place your right ankle on your left thigh, just above the knee. Come onto your hands and knees with your shoulders over your wrists and your hips over your knees. Come back to hands and knees and step your right foot forward between your hands, knee over ankle. Come back to a lunge on your right side, but this time straighten your left leg, which will intensify the stretch along the front of your left hip and torso.
Draw both knees toward your chest and drop them to the right, trying to keep them in line with your hips. Teacher Andrea Ferretti is a 200-hour trained vinyasa teacher, and as the former executive editor of Yoga Journal she has had the good fortune of working with and studying from many of the best teachers in contemporary yoga. Lie down flat on your back, bending the right knee in toward the chest, then twist it toward the left side of your mat. Benefits: A very relaxing pose that does away with tension in your back and shoulders, provides you with a gentle inversion, and adds some lumbar extension and gentle hamstring extension for good measure too. These restorative yoga poses will relax and calm your entire body and mind to prepare you for corpse pose.
There’s a general consensus among modern yogis that Viparita Karani or Legs-Up-The-Wall Pose may have the power to cure whatever ails you.
A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. You may spend serious time sweating, but it’s the space between workouts that counts.
With plenty of hip and abdominal work, this sequence is meant to stoke the digestive fire during an Ayurvedic cleanse. Learn the subtle alignment points of Savasana that bring you total relaxation in this how-to video. At the first sign of a cold, try grabbing some props for a supported, restful yoga practice to deeply nurture body and spirit. Jason Crandell narrates this video demonstration of Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana). This video sequence includes restorative yoga poses to refresh you throughout holiday season. Relax and unwind with this gentle floor-based video practice by yoga therapist Kate Holcombe.
In this yin yoga video, connect with the revitalizing warmth of the sun through long-held poses. Whether the culprit is a big meal, rich food, or something more serious like IBD, bloating and indigestion never feel good. With a combination of deep breathing, stretches that target abdominal organs, and twists that massage and wring out stuck intestinal toxins, this sequence relieves a wide range of digestive discomfort (think: gas, bloating, constipation).
Breathing deeply in these poses will massage your organs as you alternately compress and lengthen the intestines, bringing fresh blood to the epithelial cells, which are responsible for healthy gut function. Use this Downward Dog to take deep breaths into your belly, pulling the navel up and in toward the back of your heart each time you exhale to nourish your intestines.
Hold Utthita Trikonasana for 1 minute and then move to Pavrtta Trikonasana before switching sides.
Release your left hand to the earth and level your hips by dropping the left hip down in line with your right.
By compressing and subsequently releasing the colon in this pose, you will stimulate the movement of accumulated toxins trapped in the body. Uttana Shishosana pose is especially useful for stretching the belly to relieve cramps after a large meal. Setu Bhanda is a great backbend for compressing the digestive organs, while simultaneously delivering fresh blood to the heart and relieving any fatigue that may be caused by poor digestion. To enter this pose, place your feet flat on the floor as close to your sitting bones as possible.
Modification: If your thighs get tired, place a block beneath your sacrum for a more passive backbend. From Ardha Pawamuktasana, release your right knee to the left, stretching your right arm straight out to the right. Jean Koerner believes quieting the mind in poses like Savasana is the most essential part of the practice because it calms the nervous system.
Put the poses together to enhance your yoga practice: incorporate these ready-made yoga sequences into your at-home or studio practice. Celebrity yoga teacher Mandy Ingber says healing grief starts by recognizing where you’re holding stress and emotions and breathing into that space to release the tension. Unroll your mat—this short sequence will leave you feeling less harried and more empowered. Master Baptiste Yoga teacher Leah Cullis, who leads YJ’s online course Pillars of Power Yoga, demonstrates 10 poses that will help you love and accept your body.

Master Baptiste Yoga teacher Leah Cullis, who leads the White House Yoga Garden teachers, shares 9 family-friendly poses to try in your own backyard. This practice invokes the power of Tara, the Hindu goddess of compassion, to help you face the discomfort and reap the rewards.
Use this 12-posture sequence to wring out and massage the digestive system for a thorough spring cleaning, while creating a steadiness and presence to consciously prepare to renew. Yoga Medicine founder Tiffany Cruikshank offers four tricks for fine-tuning your body’s digestive process with yoga. Master Baptiste Yoga teacher Leah Cullis, who leads YJ’s online course Pillars of Power Yoga, demonstrates 9 poses to help you awaken and open to the energy of spring. Build strength through the belly, side waist, glutes and back with core strengtheners for those of us who don’t have all day to hit the gym. Master Baptiste Yoga teacher Leah Cullis demonstrates an energizing sequence for vitality from Baron Baptiste’s book, Journey Into Power. From Downward-Facing Dog, step your feet back together and stretch your right leg up to the sky, opening your hips. From Warrior II, lengthen your waist by reaching your right arm forward over your bent knee. Inhale the right arm back up into Warrior II, exhale both arms down to frame the right foot. MODIFICATION Extend back over a large exercise ball so that your head is hanging upside down and arms are reaching back by your ears. Hug both knees in to your chest, lift your head and shoulders, and squeeze into a tiny ball. On an exhalation, draw your right knee toward your chest and hold your right shin with both hands. Inhale to gently drop your lower belly and lift your sitting bones and sternum, or chest, then exhale to round your back and gaze toward your navel.
Lengthen your tailbone toward your heels by pulling your navel back, then inhale to lift your arms, legs, and head off the floor, thumbs pointing down and toes reaching for the wall behind you. Bring your hands to your hips and try to keep your right knee over the right ankle and your right quadriceps parallel to the floor as you lengthen your tailbone and extend through your back heel. Place the left heel on the floor as you turn the pelvis to the left and reach your arms out, coming into Warrior II. Bring your right knee behind your right wrist, sliding your right foot to the left and your left leg back. Bend your right knee and place the sole of the right foot on the floor next to your inner left thigh. With your tailbone reaching toward your heels, inhale to press into your feet and lift your pelvis and back off the floor. Place your right hand on your left knee to help ground your knees and look over your left shoulder. Ground your left foot and gently press your right knee away from you to subtly open up the right hip. Here’s another view, to get a sense of the general size of the ball and its location. So long as you have the props, this pose can be done by just about anyone easily and safely. A short restorative practice can help edit and transform negative inner narratives that reinforce anxiety and depression. Two Fit Moms offers three ways to relieve holiday stress with yoga—active, passive, or a combo—in this sequence. Teens, learn what yoga can teach you about listening to your body and practicing self-care. Inhale as you drop your belly button toward the earth and lift your heart and hips to the sky into Bitilasana (Cow Pose).
Walk your left foot forward 6 inches and turn the foot at a 45 to 60 degree angle to the front of the mat with your heel flat on the earth. Keep your legs stable and strong as you lift your right arm with the palm facing away from your body.
For those with Inflammatory Bowel Disease, Jean Koerner, 20-year yoga teacher and former co-owner of Be Yoga Studios, advises proceeding with caution in this pose, as it may cause unwanted wringing of the organs. Exhale and press your inner feet and arms into the floor while stretching your knees forward.
This pose compresses the ascending colon on the right side and descending colon on the left, stimulating the nerves to aid elimination. For a deeper stretch, use your left hand to gently push your right knee closer to the earth or take your left hand to your outer right foot and extend the leg straight out.
Flow step-by-step in these yoga sequences to build balance, increase flexibility, sleep better and more. As you inhale, squeeze your eyes closed, tighten all of the muscles in your face, and make tight fists while bending your elbows. Repeating this movement 21 times per day is said to promote perfect health and longevity and to strengthen, purify, and balance the energy body.
Step back and lower down into Plank, bending the elbows into Four-Limbed Staff Pose. Then glide forward to Upward-Facing Dog and press your hips up and back into Downward-Facing Dog.
Bend your knees, place your feet parallel to each other hip-width apart and flat on the floor. Sweep your legs forward and bring the soles of your feet together about two fists-width away from your groin with your knees opened out to the sides.
In this and the following 4 poses, do not press your lower back to the floor; instead, maintain a natural lumbar curve. Exhale to straighten your right leg, stacking your ankle over your hip, or bringing your leg up as high as possible and slackening the strap as needed to feel a gentle hamstring stretch. Place your right thumb into your right hip crease and draw your hip down slightly so that you maintain length and space in the lower back.

If you want to increase the stretch, bring your left thigh forward and press your right knee away from your torso. Try to make your ?spine as long as possible by pressing into the ?pads of the palms, reaching through your arms, and lengthening the sides of your body. Squeeze your inner thighs toward each other, without clenching your buttocks, to engage your inner thighs. Lengthen your tailbone toward the ground and feel a stretch along the front of your left hip and leg, as well as your lower abdomen.
Be generous with props to avoid strain: Place a folded blanket or a pillow under your right hip.
One way to get into the spirit of the season is to give yourself the gift of yoga before the festivities begin. If you can go further, lean back, possibly going all the way onto your back or placing a bolster, blankets, or pillows behind you for support. In these classes we use: two blocks, one strap, one ball, two hand weights, and not one but two yoga mats, one of which is laid out under, and perpendicular to, the other. When he’s not trying to be funny, he acts very serious teaching yoga classes in and around Seattle.
But when I took a friend’s suggestion and attended my first yoga class, I knew I had found my path. Rest your right hand lightly on your right shin or the floor and reach your left hand to the sky with your palm facing outward.
Then allow your legs to straighten gently to the ground and rest the palms face up next to your hipbones. Ground the left heel and angle the left toes slightly forward, align your right heel with your left arch with the feet as far apart as the length of your leg. Exhale and place your right hand on the floor on the inside of your right foot (or on a block or place your forearm on your thigh). Bring your hands to the floor near your ears, palms down and fingers pointing toward your shoulders and your elbows pointing to the sky. Place your hands on the floor directly behind you to give your spine a little lift before softly folding over your legs and reaching the arms forward. Place your left hand on your right knee and extend your right arm out to the side, perpendicular to your body. Slowly inhale to release the right leg back to the floor, then exhale to draw in the left knee; inhale to release. Press your fingertips into the ground alongside your hips, reach your tailbone down, and breathe.
Press your right fingertips into the ground behind you to stay tall—slumping can leave the low back vulnerable.
If you feel tension in your lower back, shift your hips more to the left or move your knees toward your feet. Use your hands to support you as you lie back with your arms along your sides, palms turned up. Pick the one where your head, neck and back feel the best and optimally supported…which may be the tallest height. Exhale as you round your upper back toward the sky, dropping your gaze to your navel and pressing your hands and feet into the earth in Marjaryasana (Cat Pose). To broaden your back, bend your knees slightly to lengthen your spine and spread your shoulders wide. Keep pressing your straight left leg into the earth as you clasp your hands around your right shin to pull it closer to the floor. Direct the gaze toward the Ajna Chakra (Third Eye) between the eyebrows or to the tip of the nose.
Inhale as you lower your hips toward the mat without allowing the thighs to touch the floor. Reach the left arm to the sky first to create length across the shoulders, then reach that arm over your head. Exhale as you pull the right leg across your body into a twist, stretching your right knee to the floor. On an exhalation, bring your hands down, then move through hands and knees ?and switch sides. Feel the stretch along your left side body and pull your navel back, feeling your tailbone lengthen toward your heels. On the other hand, with so many toys to play with, that hour and a half goes by in a flash! Open your mouth wide, stick your tongue out toward your chin, open your hands, spread your fingers and lock your elbows. Flatten through your body, ground through the outer edge of your left foot and lift through the right arch for 10 breaths. Press evenly into your hands and feet, straightening the elbows and stacking the shoulders above the wrists. After finishing on the left, roll to one side and use your hands to come to a seated position. With a deep exhalation, release any residual tension and allow your body to integrate the healthy work you just did.
Inhale as you slowly lift up to seated, then lower down onto your back in Reclining Bound Angle Pose. Soak up all of the good energy from your practice and remind yourself that you are wonderful, worthy, and beautiful! Return to your back, lift your head and shoulders off the mat and kiss your knee to stretch the spine.

Mindfulness practices rely on you
The forever of ella and micha scribd


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