Spiritual Awakening: intermediate yoga poses | day 12

“Concentrate the mind on the present moment” Plank Pose Sanskrit: Kumbhakasana   How to do it   Start in Downward-Facing Dog. Shift forward so your shoulders are stacked over your wrists. Draw your navel in toward your spine and keep your hips from dropping.   Reach heels back as you lengthen the crown of your head forward. Ground down into hands, pushing the floor away beneath you. Lengthen through the arms and broaden your chest.   Pro tip: Come down …

Spiritual Awakening: basic yoga poses | day 11

“Quiet the mind, and the soul will speak”   Corpse Pose Sanskrit: Savasana How to do it   Lie faceup, bringing your legs to the outer edges of your mat, like a starfish. Splay your feet out to the sides. Place arms along sides, palms facing up. Close your eyes and relax. The benefits   Yep, it’s as simple as it sounds. Every yoga class includes a savasana, which relaxes the whole body and gives you space to absorb the …

Spiritual Awakening: basic yoga poses | day 10

“Most changes happen slowly.”   Seated Forward Fold Sanskrit: Paschimottanasana How to do it   Sit and straighten your legs out in front of you, grounding your thighs into the floor. Hinge at the hips to elongate your torso over your thighs. Grab hold of the outer edges of your feet.   Pro tip: If your hamstrings are tight, grab a strap and loop it behind your feet. Use the leverage to bring your torso closer to your thighs. You …

Spiritual Awakening: basic yoga poses | day 9

“Every time your mind wanders in thought, gently return it to the breath.”   Bound Ankle Pose Sanskrit: Baddha konasana How to do it   Sitting on the floor, bend knees and open them out to the side like a book. Join the soles of your feet together while sitting upright.   Place fingertips on the floor directly behind you and lengthen up through the spine. You can also hold onto your ankles and hinge forward at the hips.   …

Spiritual Awakening: basic yoga poses | day 8

“The moment you notice that you have been lost in thought, observe the present thought itself as an object of consciousness.”   Bridge Pose Sanskrit: Setu bandha sarvangasana How to do it   Lie faceup with knees bent, feet flat on the floor, and arms at your sides with palms facedown. Keep your feet parallel and hip-width apart, heels stacked under knees.   On an inhale, activate through the legs and the glutes. Press the floor away with your feet …

Spiritual Awakening: basic yoga poses | day 7

“Allow your attention to rest in the mere sensation of breathing.” Tree Pose Sanskrit: Vrksasana How to do it   Start in Mountain Pose. Find a fixed point in front of you and stare at it to help you balance.   As you inhale, shift the weight into your left foot and lift your right foot an inch off the floor. Using your right hand, bring the foot to your shin or inner thigh. Avoid placing your foot directly on …

Spiritual Awakening: basic yoga poses | day 6

“Through meditation, the higher self is experienced”   Triangle Pose Sanskrit: Trikonasana How to do it   Stand with feet wide, 3–4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.   Keeping both legs straight, ground through your feet. Lift arms into a T at shoulder height. Reach forward with your front arm. When you …

Spiritual Awakening: basic yoga poses | day 5

“The key to growth is the introduction of higher dimensions of consciousness into our awareness.”   Warrior II Sanskrit: Virabhadrasana II How to do it   Stand with feet wide, 3–4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.   Bend your left knee to a 90-degree angle, keeping the knee in line with the …

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