Standing Wide-Legged Forward Bend Pose: Prasarita Padottanasana

Benefits
Standing Wide-Legged Forward Bend Pose has several benefits:

Stretches the groins, hamstrings and hips Calms the mind Decompresses the spine Relieves fatigue, mild depression and anxiety

Cautions

Lower back pain or injury Sinus congestion

Steps
Prasarita Padottanasana: (pra-sa-REE-tah pah-doh-than-AHS-anna) Prasarita: stretch out; expand Pada: foot Ut: intense Tan: to extend 1. Start in Mountain Pose at the front of your mat. On an inhale, step your right foot towards the back of your mat so your body is facing the long edge of your mat. 2. Bring your hands out at shoulder height, above your feet. Heel-toe your feet to position them directly underneath your hands. Bring your hands to your hips. 3. Push your hands down into your hips. As you inhale lengthen your heart and chest skywards to create length in your torso. As you exhale, slowly dive forward towards the mat, bringing your fingertips to touch the mat in front of your face. 4. As you lengthen the crown of your head down to the ground, push your sitting bones upwards towards the ceiling. Keep your abdominal muscles engaged as you lengthen out your spine. If possible, rest the crown of your head on the mat. 5. There are several options with your hands: Reach your hands straight back underneath your legs, placing your hands on your mat; bend your elbows and place your palms flat underneath your shoulders and in line with your toes; place your forearms on the ground beside your head; or hold onto your bigtoes with your first two fingers. 6. Stay here for up to 1 minute. To exit the pose, slowly walk your hands forwards until your torso is parallel to the floor. Engage your core and bring your hands to your hips. As you inhale, lift your torso up, leading with your heart. Step forwards to Mountain Pose.

Modifications
If your head doesnt touch the mat, you can place your head on a block or pillow. Tags: hips, yoga pose, hamstrings, Standing Wide-Legged Forward Bend Pose, Prasarita Padottanasana,stretches groins

Handstand Pose: Adho Mukha Vrkasana

Benefits
Handstand pose is a challenging inversion with many benefits: Decompresses the spine Strengthens the shoulders, arms, and wrists Therapeatuic for headaches, as well as mild depression Improves sense of balance

Cautions

Back, shoulder, or neck injury Carpel Tunnel Syndrome High blood pressure Glaucoma

Pregnancy This is an advanced inversion and should be attempted with caution.

Steps
Adho Mukha Vrkasana (ah-doh moo-kah vriks-SHAHS-anna) Adho Mukha: Downward facing Vrksa: Tree Although this pose is traditionally practiced in the center of the room, the fear of falling can make it impossibly challenging for those new to this pose. As an alternative, we offer steps to learn this pose using an open wall space. You may also need a spotter for this pose. 1. Place your yoga mat directly up against a wall, with the short side of your mat parallel to the wall. Come into Downward Facing Dog pose with your hands about 6 inches away from the wall. Walk your feet slightly inwards. Your feet should be close enough so that you are able to bring your shoulders directly over your wrists at this point. 2. Look down at your hands. Keep your gaze locked at the place in between your palms throughout the entire pose. Raise one leg up in the air and flex your foot. Push that heel strongly towards the ceiling. Bend the opposite knee. 3. Keeping your top leg strong, kick with your bottom leg and try to swing your top leg upwards the wall. Remember to keep your top leg as straight as possible. You may be able to kick up right away, or you may need to practice this several times (or even for several weeks!) until you are open and strong enough to kick up to meet the wall. 4. 5. Once your top leg meets the wall, bring your bottom leg up to meet it. Push your hands down and extend your heels up. Strongly engage your abdominals. Hold the handstand for as long as you can, then slowly let one foot come down to the ground at a time. Take childs pose as a counter pose. Next time you practice this pose, make sure you use the other leg as your lead leg, in order to create balance in your body. 6. Once you are comfortable using the wall in handstand, you can attempt it in the middle of the room. Make sure you have an open space to practice in where you wont hit anything or get injured. You may need a spotter to help catch you once you kick up.

Modifications
Wrap a strap around your upper arm bones to remind you to keep your arms strong. You can stay at Step 2 while you work on your strength until you feel ready to kick up. Tags: improve balance, handstand, arm balance, how to do handstand, inversion, strengthen arms, natural remedy for depression, Adho Mukha Vrkasana, Strengthen shoulders

Headstand Pose: Sirsasana

Benefits
Often referred to as the mother or father of yoga poses, Sirasana is a challenging pose with many benefits:

Builds strength in the shoulders, neck and core Slows and reverses signs of aging Stimulates the pituitary and pineal glands Improves digestion Calms the mind and relieves stress and mild depression Relieves some symptoms of asthma, menopause, infertility, insomnia and sinusitis Reverses the effects of gravity on the lungs, diaphragm and skin

Cautions

Chronic or recent neck or shoulder injuries High blood pressure, heart disease or stroke This is an advanced posture

Steps
Sirasana (shear-SHAHS-anna) Sirsa = head For Headstand A (Supported Headstand): 1. Start kneeling on all fours. Place your forearms down on the ground with your elbows shoulder width distance apart. Interlace your fingers with your bottom pinky finger tucked in so you make a flat base with your hands and forearms. 2. Place the top of your head down on the mat inside of your hands so just the back of your head touches your hands. Draw your chin towards your chest slightly to remove any stress in the back of your neck. Tuck your toes under and lift your hips until you come to an upside down V shape with your body. 3. 4. Walk your feet in towards your hands, until you reach a full stretch in your hamstrings. Stay in this position until your hips are fully over your shoulders. Once your hips are over your shoulders, strongly engage your core muscles, bend your knees and allow your feet to leave the mat. If this is not happening easily for you, stay at Step 3 to build strength and prepare for the pose. 5. Once your toes are extended towards the ceiling, push through the balls of your feet to tone the legs. Engage your core muscles and lengthen your lower back by extending your tailbone towards your heels. Push your head and arms firmly in the mat to alleviate stress on your neck. 6. 7. Soften the head, jaw, eyes, neck and forehead. Keep a steady breath and relax. Hold headstand for 1-10 minutes. To get out of the pose, lower your toes back down to the ground and take Childs Pose. For Headstand B (Tripod Headstand): 1. Start kneeling on all fours. Place your hands underneath your shoulders and bend your elbows, drawing your shoulders slightly forward to create a 90 degree angle forms between your upper and lower arms. Place the crown of your head on the ground in front of your hands. The points where your head meets the ground, and your hands meet the ground should form the shape of an equilateral triangle.

2. 3. 4.

Tuck your toes under and lift your hips, forming the shape of an upside down V. Walk your feet towards your hands until you feel a deep stretch in your hamstrings Stay here, or one at a time, place each knee on the shelf formed with your triceps. Balance here, or use your core strength to lift your knees and stretch your feet towards the sky. See steps 5 through 7 above.

Modifications

If you are new to Headstand, try doing this pose against a wall, with your hands just a few inches from the wall.

Place a blanket under your head for extra support and cushion. Tags: yoga poses, headstand, salamba sirsasana, inversion, Headstand A, Headstand B, Sirasana, Tripod Headstand, Supported Headstand, headstand pose, headstand yoga pose, sirsasana

Pose Dedicated to the Sage I: Eka Pada Koundiyanasana I

Benefits
Koundi One, as its commonly referred to, is a challenging arm balance with many benefits:

Strengthens the shoulders, arms and wrists Tones the core muscles Improves focus Improves sense of balance

Cautions

1. This is an advanced posture Carpel Tunnel syndrome

Steps
Start in Downward Facing Dog. Step your left foot halfway up your mat. Now raise your right leg up in the air, and bring your knee forward to touch your left tricep. If you cannot get your knee to touch your tricep, remain at this step and practice this. 2. Once your right knee makes contact with your left tricep, lower your shoulders to the height of your elbows. Make sure your arms are toned and your elbows are not flaring out to the sides. Engage your core and lift your left foot towards the sky. Do not hop into this pose; if your foot doesnt feel as if it will float off the ground, keep working at steps 1 and 2 until you are strong enough to lift your foot. 3. Hold your core strength as you extend your right leg straight, for the full expression of the pose. Stay here for 5 breaths, and then step back to Downward Facing Dog. Repeat using the left leg.

Modifications
This is a challenging arm balance; attempt each stage with patience. Tags: yoga pose, asana, arm balance, Eka Pada Koundiyanasana I, Pose Dedicated to the Stage, Koundi

Pose Dedicated to the Sage II: Eka Pada Koundiyanasana II

Benefits
Koundi Two as its commonly referred to, is a challenging arm balance with many benefits:

Strengthens the shoulders, arms and wrists Tones the core muscles Improves focus Improves sense of balance

Cautions

1. 2. This is an advanced posture Carpel Tunnel syndrome

Steps
Start in Downward Facing Dog. Step your left foot about 6 inches up your mat. Now raise your right leg up in the air and step it forward in front, and slightly wider than your right hand. Ensuring to keep your elbows wrapped inward, bend your elbows to bring your shoulders to the same height as your elbows. Rest the back of your right thigh on your right tricep. If your thigh and tricep dont touch, stay at this step, working on this stage of the pose. 3. Once your right thigh is resting on your tricep, look forward and engage your core. Now, begin to inch your right foot straight forward, until you can fully lift your toes off the ground and point them forward. 4. With your elbows still wrapping inwards, and your core engaged, begin to lift your left toes off the ground and point them straight backwards. Do not hop into this pose; if your foot doesnt feel as if it will float off the ground, keep working at steps 1-3 until you are strong enough to lift your foot. 5. Stay here for 5 breaths, then push back to Downward Facing Dog and repeat on the other side.

Modifications
This is a challenging arm balance; attempt each stage with patience. Tags: yoga pose, asana, arm balance, Pose Dedicated to the Stage

Wild Thing Pose: Camatkarasana

Benefits
Wild Thing Pose is a fun and invigorating pose with many benefits: Stretches the chest, shoulders and throat Opens the hips and hip flexors Stretches and strengthens the back Energizes the body and mind

Cautions

Carpel Tunnel Syndrome Back or spine injuries

Steps
Camatkarasana (cah-maht-kah-RAHS-anna) 1. Start in Downward Facing Dog Pose. Raise your right leg up towards the sky and stack your right hip over your left. Bend your right knee to bring your heel towards your buttocks. Keep the pressure in both hands even for a few breaths. 2. Keeping your hips stacked, bring your shoulders forward over your hands. Now take a peak over your left shoulder and have a look at the toes on your right foot. Slowly let those toes come down to the ground beside your mat as your flip yourself over and reach your right hand forwards. 3. Your left foot is now facing towards the back of your mat and you are on the ball of your right foot with your right knee bent. Push down through both feet and your left hand as you lift your hips upwards towards the sky. Keep reaching your right hand forwards and slightly down. 4. 5. Draw your shoulders on to your back and find a backbend as you let your head hang back behind you. Stay here for 2-5 breaths, then flip yourself back over to Downward Facing Dog. Repeat on the other side.

Modifications

For a challenging transition, from Wild Thing Pose, reach to the floor with both hands to find Upward Facing Bow Pose. Tags: yoga pose, asana, hip flexor stretch, back bend, Wild Thing Pose, Camatkarasana, strengthen back,stretches chest, flip the dog pose

Dolphin Plank Pose: Makara Adho Mukha Svanasana

Benefits
Dolphin Plank Pose is a challenging core centered pose with several benefits:

Strengthens the core, shoulders, arms and chest Stretches the arches of the feet, calves and hamstrings Tones the abdominals and glutes Helps to relieve stress and depression.

Cautions

Spinal injuries Shoulder injuries

Steps
1. Start in Plank Pose. Lower down to your forearms, one arm at a time.

2. Place your elbows underneath your shoulders with your forearms and palms flat to the mat. Firm your shoulder blades onto your back. 3. Push your heels back and roll your inner thighs inwards and up to the sky. Keep your core engaged and roll your tailbone in the direction of your heels. Your eye gaze is in between your hands. 4. Breathe here for up to one minute. Then lower your knees and hips to the ground.

Modifications
This pose can be done on your knees. For neck or spinal injuries, you can place a block underneath your forehead. Tags: yoga pose, core strength, asana, Dolphin Plank Pose, Makara Adho Mukha Svanasana, tone abdominals,forearm plank pose

Side Plank Pose: Vasisthasana

Benefits

Strengthens the arms, abdomin and legs Strengthens the wrists Improves sense of balance Tones and stregthens the core, with a focus on the oblique muscles Tones the inner thigh muscle when top leg is lifted

Cautions

Chronic wrist pain Carpel tunnel syndrome High blood pressure

Steps
Vasisthasana (vah-sish-TAHS-anna) Vasistha = most excellent, best, richest 1. 2. Start in Adho Mukha Svanasana (Downward Facing Dog Pose). Shift onto the outside edge of your right foot, and stack your left foot on top of your right foot. Walk your right hand slightly forward and bring your left hand to your left hip, stacking your left side body over your right side body so that you face the left side of the room. Your body should form one straight diagonal line from the crown of your head to your feet. 3. 4. 5. Root into the knuckle of your index finger and thumb on your right hand to relieve pressure on your wrist, then firm your right arm, spinning the bicep of your arm forward and the tricep backwards. Keep your left hand on your hip, or stretch your hand up towards the ceiling and let your eye gaze turn upwards as well. Hold here for 15 to 30 seconds, then come back to Downward Facing Dog and repeat on the other side, holding for the same length of time on both sides.

Modifications

For wrist injuries, the pose can be done with your forearm lowered to the ground. To make the pose easier, you can stack one foot in front of the other, forming one line with your feet a the back of your mat, or place the top foot firmly to the floor in front of you, forming a 90 degree angle with your knee

To make the pose more challenging, lift your top leg off of the bottom leg, keeping your top foot firmly flexed

Tags: Balance, core strength, Vasisthasana, obliques, tone core, Side Plank, Side Plank Pose, Build Core Strength, Strengthen Wrists, Tone Obliques, Strengthen Obliques

Squat Pose: Malasana

Benefits

Stretches the groins, lower back, sacrum and hips Stimulates metabolism and digestive organs Tones the belly

Cautions

Knee injuries Lower back pain Tight hips

Steps
Malasana = Mah-LAHS-anna 1. 2. 3. 4. Start in Mountain Pose (Tadasana), with your feet slightly wider than hip distance apart. Pivot your feet so your toes are wider than your heels. Bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off the floor. Bring your palms together at heart center, and wedge your elbows one at a time, to the inside of your knees. Push your elbows into your knees to open your hips, and gently press the inside of your knees into your elbows. Draw your heart forward and up, attempting to bring length into your lower back and spine. 5. Stay here for 30 seconds to one minute. To get out of the pose, either sit back onto your buttocks, or push back up to standing.

Modifications

If your heels dont touch the floor, place foam blocks, a wedge or a rolled up blanket under the heels. If you feel pressure in your knees, place a big foam block under your hips, and sit on the block like a stool. To intensify the stretch in your groins, place one hand on the ground on the inside of your foot and extend the opposite hand to the sky for a twist and hold. Then switch sides. Tags: groin stretch, improve metabolism, hip opener, deep hip opener, squat pose

Front Splits Pose: Hanumanasana

Benefits
Hanumanasana is a challenging yet highly beneficial pose:

Stretches the hamstrings, groins and hip flexors Strengthens the pelvic floor muscles Strengthens the abdominal muscles Relieves sciatica pain

Cautions

Tights hips, hamstrings or groins Hamstring or groin injuries

Steps
Hanumanasana (hah-new-mahn-AHS-anna) Hanuman: a Hindu-deity; the mythological origin of the pose is derived from Hanumans leap of faith across the ocean This pose is best practiced on a bare floor without a sticky mat, with a blanket underneath the rear knee. This post should only be practiced after the hips and hamstrings have been warmed and opened. 1. Start in Downward Facing Dog. Step the right foot forward in between the hands and lower the back knee to the ground, ensuring to place it well behind the hips. You may want to place a blanket underneath this knee. 2. Ensure your right toes are flexed and pointing skywards, then being to inch your foot forwards. Pause when you feel a stretch and breathe length into your hamstring. You may want to stay here, slowly inching your foot forwards to gently open your hamstrings. 3. Once your hamstrings are fully open, you will be able to slide your right heel forwards until the back of your leg is fully connected with the ground. Hug your legs towards one another energetically, ensuring that your front knee is pointed up, and your back knee is pointed directly down. 4. For one variation of this pose, you can fold in towards your right leg. For the full variation of this pose, interlace your fingertips overhead and point your index finger skywards. Lift your chest towards the sky and lean back slightly. 5. Stay here for up to one minute, then slowly and mindfully, step back to Downward Facing Dog Pose. Repeat on the other side.

Modifications
For Half Monkey Pose: Ardha Hanumanasana, stop at step 2 and fold forwards over your front leg until you are ready to move into the full pose. This may take months or even years! Tags: yoga pose, asana, Hanumanasana, hanuman, splits, Front Splits Pose, Monkey Pose, Half Hanuman, Ardha Hanuman

Forearm Balance: Pincha Mayurasana

Benefits
Forearm Balance is a challenging inversion with many benefits: Strengthens the shoulders, arms and back Stretches the shoulders and chest Decompresses the spine Improves sense of balance Relieves mild depression

Cautions

High blood pressure Shoulder injuries Back or spinal injuries

Menstruation

Steps
Pincha Mayurasana: (pin-cha my-your-AHS-anna) Pincha = feather Mayura = peacock Although this pose is traditionally practiced in the center of the room, the fear of falling can make it impossibly challenging for those new to this pose. As an alternative, we offer steps to learn this pose using an open wall space. You may also need a spotter for this pose. 1. Start in Dolphin Pose, with your finger tips a few inches from the wall and your gaze in between your forearms. With your hands firm and shoulder blades drawing together, begin to walk your feet towards your elbows. Walk your feet as close as your hamstrings will comfortably allow. Ideally you want your hips to be directly over your shoulders. 2. Firm your abdominal muscles and strengthen your back body by drawing your shoulders tightly together and hugging your elbows toward your midline. Now raise your right leg up in the air. Be sure your leg is not rotating out to the side, but is firm and straight. Take 3 breaths here. 3. You can stay here, or take a few hops. Keeping your right leg straight and strong, bend your left knee to get some power. Jump away from the floor,extending your right leg strongly towards the sky. Your right leg may come to the wall behind you. 4. Bring your left leg up to meet your right leg. Hug your legs towards one another and extend the balls of your feet skywards. Push down strongly through your arms, draw your navel inwards and lengthen your tailbone towards your heels. 5. Breathe here for as long as you can, slowly building up to holding this pose for 1 minute or more. Lower your feet and take childs pose, then repeat onthe other side.

Modifications

You may want to place a foam block in between your hands to encourage your arms to hug inwards.

You can stay at step 3 to build strength until you feel ready to take some hops. Tags: inversions, yoga pose, improve balance, asana, forearm balance, arm balances, pincha mayurasana, yoga for depression, strengthen arms, strengthen back, Strengthen shoulders, Stretch shoulders, decompress spine

Crow Pose: Bakasana

Benefits

Strengthens the arms and wrists Strengthens and tones the core muscles Stretches the upper back Improves sense of balance Prepares the body and mind for more difficult arm balances

Cautions

Chronic or current wrist pain Carpel Tunnel syndrome Pregnancy

Steps
Bakasana (bahk-AHS-anna)

Baka = Crow 1.Start in Mountain Pose with your feet together. Squat down low enough to place your hands firmly on the floor, shoulder distance apart. 2. Lift your hips high, engage your core muscles and place your knees against your upper tricep muscles. Bend your elbows enough to make a shelf with your upper arms. 3. Make sure your gaze is slightly forward of your hands. Begin to shift your weight towards your hands lifting your feet off the ground. Stay here, or straighten your elbows for the full expression of the pose. 4. Remain in the pose for 10 seconds to 1 minutes, then lower your feet to the floor and find a Standing Forward Bend (Uttanasana).

Modifications

If you are new to this pose, build strength and prepare for the pose by lifting one foot off the ground at a time, then alternating feet. If you are having trouble getting your hips high enough, try the pose with your feet elevated on a block. Tags: arm balance, crow pose, bakasana, crane pose

Scorpion Pose: Vrschikasana

Benefits
Scorpion Pose is an extremely challenging pose with the following benefits:

Strengthens the shoulders, back and legs Stretches the chest, hip flexors and shoulders Elevates heart rate

Challenges balance, coordination, strength and perseverance

Cautions

Beginners should not attempt this pose Spinal injuries Back injuries Wrist Injuries High blood pressure Pregnancy

Steps
Beginners should not attempt this pose. Students who are new to this pose should have a spotter. Only attempt this pose if you are very comfortable in Handstand Pose and Forearm Balance. 1. From Forearm Balance, shift your gaze slightly forwards. Bend your knees and point your toes. 2. Push down firmly through your arms and lift your heart forwards and up. Keep your core strong as you work your feet to the top of your head. 3. Stay here for up to 30 seconds, then either push back up to Forearm Balance, or bring your feet to the mat behind you, and lower down to your back.

Modifications

If you are new to this pose, try it against a wall: From Forearm Balance, bend one knee at a time and place your feet on the wall behind you. Bring your heart towards the wall to deepen the backbend and open your chest more. If you can go further, walk your feet down the wall, closer to your head.

 This pose can be done from Handstand. Tags: handstand, asana, forearm balance, arm balance, backbend, scorpion pose, Vrschikasana, acrobatic yoga

Pose Dedicated to the Sage II: Eka Pada Koundiyanasana II

Benefits
Koundi Two as its commonly referred to, is a challenging arm balance with many benefits: Strengthens the shoulders, arms and wrists Tones the core muscles Improves focus Improves sense of balance

Cautions

1. 2. This is an advanced posture Carpel Tunnel syndrome

Steps
Start in Downward Facing Dog. Step your left foot about 6 inches up your mat. Now raise your right leg up in the air and step it forward in front, and slightly wider than your right hand. Ensuring to keep your elbows wrapped inward, bend your elbows to bring your shoulders to the same height as your elbows. Rest the back of your right thigh on your right tricep. If your thigh and tricep dont touch, stay at this step, working on this stage of the pose. 3. Once your right thigh is resting on your tricep, look forward and engage your core. Now, begin to inch your right foot straight forward, until you can fully lift your toes off the ground and point them forward. 4. With your elbows still wrapping inwards, and your core engaged, begin to lift your left toes off the ground and point them straight backwards. Do not hop into this pose; if your foot doesnt feel as if it will float off the ground, keep working at steps 1-3 until you are strong enough to lift your foot. 5. Stay here for 5 breaths, then push back to Downward Facing Dog and repeat on the other side.

Modifications
This is a challenging arm balance; attempt each stage with patience. Tags: yoga pose, asana, arm balance, Pose Dedicated to the Stage

Revolved Lunge Pose: Parivrtta Anjaneyasana

Benefits
Revolved Lunge Pose is a twisted variation of Lunge Pose with several modifications and variations. The benefits of Revolved Lunge Pose include:

Strengthens the quadriceps and gluteus muscles Stimulates abdominal organs Improves digestion and elimination Stretches the psoas and hips Relieves sciatica pain Develops stamina and endurance in your thighs Improves your balance, concentration and core awareness

Cautions

High or low blood pressure Knee injuries Spinal injuries

Steps
Parivrtta Anjaneyasana (par-ee-vrt-tah AHN-jah-ney AHS-anna) Parivrtta: to revolve 1. Start in Lunge Pose: Anjaneyasana with your right leg forwards. Bring your palms together at heart center. With your left knee lifted, push your left heel back and reach the crown of your head forwards to lengthen your spine and side body. 2. Take a deep inhalation, as you begin to exhale, twist towards your rightleg. With your palms still together, place your left tricep on your right thigh, attempting to get your torso as close to your leg as possible. 3. Push your palms together to engage your arms and try to twist in deeper,sending your chest in the direction of the ceiling and shifting your eye gaze upwards over your right shoulder. 4. Stay here, or extend your left fingertips down to the ground on the outside of your right leg, and reach your right fingertips up the ceiling. 5. Stay here for up to 1 minute. To exit the pose, unwind and place your hands down on the mat, then step back to Downward Facing Dog Pose. Repeat with the left leg forwards.

Modifications
Keep the eye gaze downwards or forwards if you have a neck injury Lower your back knee down to the ground to lesson the intensity of this pose Tags: twist, yoga pose, asana, Revolved Lunge Pose, Parivrtta Anjaneyasana, Boost metabolism

Dolphin Pose

Benefits
Dolphin Pose is considered a forward bend and an inversion with many benefits:

Strengthens the shoulders and arms Tones the abdominals Stretches the hamstrings Helps prepare the body for forearm balance

Cautions

Shoulder injuries Tight hamstrings

Steps
1. Start on all fours. Place your elbows below your shoulders, forearms and palms facing straight upwards. Your forearms should be nearly straight and relatively parallel with the sides of your mat. Energetically pull your elbows away from one another, so that you roll to the outer edge of your elbow skin. Turn your palms face down and spread your finger tips wide apart from one another 2. Curl your toes under and lift your hips on an exhale. Keep the knees slightly bent as you tilt the sitting bones up towards the ceiling and soften the heart towards the floor. Keep your core strong to support your lower back as you gently begin to straighten your legs. 3. Stay here, or begin to tip toe your feet closer towards your elbows. Continue to actively press your hands and forearms into the mat. Keep your gaze either at your feet, or in between your arms. 4. Stay here for up to one minute, then lower your knees and find childs pose.

Modifications

If you find your elbows are slipping out to the sides, place a strap around your upperarm bones to lock them in place.

Downward Facing Dog pose is an alternative to Dolphin Pose Tags: asana, forward bend, pose, strengthen core, Shoulder Opener, inversion, Dolphin Pose, prepare for forearm stand, prepare for pincha, prep for arm balance, stretch hamstrings