Spiritual Awakening: intermediate yoga poses | day 18

“Be here now. Be someplace else later.”   Intense side stretch Sanskrit: Parsvottanasana How to do it   Start in Mountain Pose. Step your left foot back and place it flat on the floor at a 45-degree angle. Ground down into both feet and lift up through the thighs.   Place your hands on your hips. Rotate your torso forward. Hinge at the hips and lengthen your spine over the front leg. Lift away from the floor and broaden across …

Spiritual Awakening: intermediate yoga poses | day 17

“Learn to slow down.”   Warrior III Sanskrit: Virabhadrasana III How to do it   From Warrior I, hinge forward at the hips. Rest your abdomen on your front thigh. Step the back foot in and shift your weight into your front foot.   On an inhale, lift your back leg off the ground, straighten through the leg, and reach through your back heel. Press your palms together in front of your sternum (prayer hands) and gaze forward.   You …

Spiritual Awakening: intermediate yoga poses | day 16

“The best meditation is effortless.” Warrior I Sanskrit: Virabhadrasana I How to do it   Start in Downward-Facing Dog. Step one foot forward between your hands. Turn your back foot out, approximately 45 degrees, and ground down into your back foot.   Line your feet up heel to heel, or slightly wider. Bend the front knee directly over the front ankle while you straighten your back leg. Draw your back heel down toward the floor.   On an inhale, lengthen …

Spiritual Awakening: intermediate yoga poses | day 15

“Meditation is not evasion; it is a serene encounter with reality.”   Half Moon Pose Sanskrit: Ardha chandrasana How to do it   Start in a Triangle Pose. Bend your front knee, keep it in line with your second toe. Step back foot in and walk front hand about 12 inches forward. Keep it on the floor or place it onto a block.   Shift your weight onto your front foot and lift your back foot off the ground. Straighten …

Spiritual Awakening: intermediate yoga poses | day 14

“Your calm mind is the ultimate weapon against your challenges.”   Upward-Facing Dog Sanskrit: Urdhva mukha svanasana How to do it   Lie facedown on the floor. Bend elbows and place hands on the mat in line with lower ribs. Hug your elbows in line with your torso. Tuck your toes and take an inhale.   As you exhale, push the floor away like a push-up. Straighten your arms and broaden across the chest, hovering your hips a few inches …

Spiritual Awakening: intermediate yoga poses | day 13

“When you own your breath, nobody can steal your peace”   Four-Limbed Staff Pose Sanskrit: Chaturanga Dandasana   How to do it   From Plank Pose, shift forward onto your tippy toes. Ground through your palms and broaden across the chest. Take an inhale.   On an exhale, bend your elbows to a 90-degree angle. Keep your thighs lifted toward the ceiling. Imagine stretching your tailbone toward your heels as you lengthen through the spine. Hold your elbows in line with …

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 …

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