If you are using a wedge, place the highest part of the
wedge under the heel of the hand and the lowest part of the
wedge underneath your ﬁngers. OceanofPDF .comCAT POSE: MARJARYASANA
Overview:  Like its counterpart, Cow pose, Cat pose is a simple
and appropriate posture for almost any practitioner. As its name
implies, this pose evokes our furtive, cat-like nature by gracefully
stretching the whole back of the body and bringing our focus
inward. How-to:  From hands and knees, align your wrists under your
shoulders and your knees under your hips. Spread your ﬁngers
comfortably wide and press into the pads of your hands. Take a
breath in, and as you exhale, draw the navel toward the spine,
rounding your upper back and tucking in your tailbone. Let your
head drop down toward the ﬂoor and stretch in between the
shoulder blades. Benefits:  Physically, Cat pose stretches the muscles along the
spine, the rhomboids, and the back of the neck. It stretches thewrists and strengthens the hands, the forearms, and the upper
body. It improves digestion by massaging the digestive organs. Energetically, this pose activates the exhalation, which is
calming and soothing. It opens the back gates of all the chakras,
especially the second, third, fourth, and ﬁfth, inducing a state of
introspection and connection inward. Engage mula, uddiyana, and jalandhara bandha, or treta
bandha. Increases samana vayu. Therapeutic applications:  Excellent for pregnant women to help
create space in the belly and relieve lower back discomfort; helps
with mild scoliosis, corrects poor posture (lordosis, or excessive
inward curvature of the spine), helps with constipation. Helpful tip: This pose is usually done in tandem with Cow pose
(see this page). Inhale: Cow. Exhale: Cat. OceanofPDF .comTIGER POSE: VYAGHRASANA
Overview:  Like a tiger waking up from a nap, this pose stretches
the opposing limbs of the body. It helps build symmetry in the
body and dexterity in the mind, keeping us balanced, steady, and
alert. How-to:  From hands and knees, stretch the right leg back at hip
height, keeping all ﬁve toes pointing down toward the ﬂoor. Extend your left arm forward alongside your ear with your
ﬁngertips pointing toward the wall in front of you. Draw your navel
toward the spine and gaze at a point a little bit in front of you. Breathe fully in and out. Benefits:  Physically, this pose strengthens the hamstrings, the
gluteus muscles, the abdominal muscles, and the muscles along
the spine. It helps to create symmetry in the body and works both
hemispheres of the brain simultaneously. Energetically, Tiger pose builds focus, concentration, and
patience. It works on the third and sixth chakras.Engage slight mula bandha, uddiyana bandha, and jalandhara
bandha. Stimulates samana vayu. Therapeutic applications:  Excellent for pregnant women, eases
the pain of scoliosis, reduces lower back pain, alleviates anxiety,
stimulates digestion. Helpful tips: If your kneecaps are sensitive, place a blanket
underneath your knees. If your shoulders are tight, take the
extended arm farther away from the ear or bend the elbow in a
cactus position. OceanofPDF .comDOWNWARD-FACING DOG POSE: ADHO MUKHA SVANASANA
Overview:  This pose mimics our furry friends by sending the tail
up toward the sky and bowing the head down toward the ground,
creating a profound overall stretch for the body. Just as in Cow
pose and Cat pose, our hands become our feet in Downward-
Facing Dog. This posture changes our perspective on the world
around us and powerfully shifts the consciousness within us. How-to:  From Cat pose, walk your hands 1–2 inches in front of
your shoulders. Curl your toes into the mat. Firmly press your
hands into the ﬂoor, lift your hips up, and back away from the ﬂoor. Begin to straighten your legs as best you can without losing the
length of your spine. Align your heels behind the widest part of
your feet and release your heels toward the ﬂoor. Straighten your
elbows, relax your head and your neck, and breathe fully in and
out.Benefits:  Physically, this pose stretches the hamstrings, the
calves, the feet, the shoulder girdle, and the wrists. It helps to
relieve tension in the neck, and strengthens the quadriceps and
the upper body. It is also a mild inversion, so it brings blood ﬂow to
the brain. Energetically, Downward-Facing Dog opens the back gates of
all chakras but speciﬁcally targets the ﬁrst, ﬁfth, and sixth of these
energy centers. It helps us stay grounded while also enabling us to
see things from a new perspective. This pose helps to release the
unconscious energy lodged in the backs of the legs. It can help
calm the mind, relieve stress, and reduce anxiety. Engage uddiyana and jalandhara bandha to facilitate the
movement of energy up to the crown. Engage ashvini mudra to
create length in the spine. Increases udana vayu. Therapeutic applications:  This pose helps with carpal tunnel
syndrome and relieves headaches, insomnia, back pain, and
fatigue. It can help reduce high blood pressure and asthma,
relieves ﬂat feet, and is helpful for sciatica and sinusitis. Downward-
Facing Dog can also be therapeutic for compressed or bulging
discs by creating traction in the spine and neck. Helpful tips:  If your hamstrings are tight, take the feet wider than
hip-distance apart and/or bend both knees so the spine can
lengthen. If your shoulders are tight, take your hands slightly wider
than shoulder-distance apart and point the ﬁngertips out toward
the corner edges of your mat. If you have wrist or shoulder injuries,
or are fatigued in Downward-Facing Dog, try Child’s Pose,
Balasana, as an alternative: Lower the knees to the ﬂoor and move
your seat back toward your heels. Rest your belly onto your thighs,
your elbows onto the ﬂoor, and your forehead onto the mat. Rest
here, allowing the weight of your body to release to the ﬂoor. OceanofPDF .comPLANK POSE: PHALAKASANA
Overview:  This posture teaches us how to build resilience
through a strong core while harnessing the free ﬂow of the breath. We are reminded of how capable we are of moving through
challenges and that clarity often comes when we stay present with
them. How-to:  From Downward-Facing Dog pose, shift your weight
forward so that your shoulders line up over your wrists and your
hips line up with your shoulders. Lift the tops of your thighs and
keep your gaze ﬁxed on the front edge of your mat. Stretch your
heels toward the wall behind you as you reach the center of your
chest forward, toward the wall in front of you. Lift your navel toward
the spine and broaden across the collarbones. Breathe fully in and
out. Benefits:  Physically, this posture strengthens the quadriceps,
the pelvic ﬂoor, the lower abdominal muscles, the obliques, the
forearms, and the upper body. It stretches the wrists.Energetically, Plank pose builds tapas. It works on the third
chakra, generating a sense of will, courage, and self-
empowerment. It also helps tone the pelvic ﬂoor to strengthen
mula bandha. Engage mula and uddiyana bandha. Increases samana vayu. Therapeutic applications:  Plank pose can help reduce lower
back pain by strengthening the core. It helps boost metabolism
and can aid in reducing obesity. Helpful tips: If you cannot sustain this pose without sinking in
the lower back or straining your breath, lower the knees to the
ﬂoor. If you have a wrist injury, lower your forearms to the ﬂoor. Place a block in between the thighs to awaken the muscles of the
legs. OceanofPDF .comLOW PUSH-UP POSE: CHATURANGA DANDASANA
Overview:  This pose is often practiced in transition, sandwiched
between Plank and Upward-Facing Dog pose, commonly known as
a vinyasa. Rarely performed on its own, Low Push-Up pose tends to
be practiced quickly, without attention to alignment, which leads to
injury. When done correctly, this pose not only strengthens the
core and the upper body but also teaches us about collaboration. By recruiting multiple muscle groups to work together in harmony,
we learn how to be efﬁcient with our energy and intentional with
our body.How-to:  From Plank pose, shift your weight a little forward
toward the tips of your toes without dropping the hips. Keep your
gaze forward, toward the front edge of your mat, and bend your
elbows straight back, keeping the tops of the shoulders lifting
away from the ﬂoor. Lower your whole body toward the mat until
your shoulders meet your elbows. Keep lifting your inner thighs
and draw your navel toward the spine. Move the shoulder blades
in toward one another and away from the ears. Stay in this position
and breathe. Benefits:  Physically, Low Push-Up pose strengthens the legs, the
core, the arms, and the upper body. Energetically, this pose develops tenacity, discipline, and inner
strength. It stimulates the third chakra, stoking the inner ﬁre of will
and transformation. Engage mula and slight uddiyana bandha. Stimulates samana
vayu. Therapeutic applications:  Great for strength building and
stabilizing the shoulder girdle; helps reduce lethargy and mild
depression. Helpful tips: If your hips and core sink below your shoulders,
lower the knees to the ﬂoor to support the lower belly. Place a
block underneath your lower abdomen for support and to align
the shoulder girdle. Place a block in between the thighs to activate
the legs. OceanofPDF .comBACKBENDS
Our bodies are conditioned to lean forward toward
what we see. Many of us spend a good portion of our
days crouching over our desks, looking down at our
phones, or reaching for the steering wheel of our cars. Back-bending is a powerful way to counter poor posture
and move us into the space we cannot see. Backbends
open the path of rajas, which is energizing, uplifting, and
motivating. They expose us to the outside world, which
can make us feel both vulnerable and liberated at the
same time. Backbends can also help us connect to the
emotions that surface in the heart: openness, compassion,
sensitivity, and unconditional love. OceanofPDF .comBABY COBRA POSE: BHUJANGASANA
Overview:  Although many versions of Cobra pose exist, this one
is the safest and most therapeutic for the lower back. It builds
strength and ﬂexibility so that, like a snake, we develop mobility,
stealth, and grace. How-to:  From a prone position, facing the ﬂoor, place your
hands on either side of your chest and spread your ﬁngers wide. Stretch your toes toward the wall behind you and press all ten
toenails into the ﬂoor. As you inhale, lift your chest, neck, and head
up off the ﬂoor. Lift your inner thighs toward the ceiling and relax
the buttocks. Keep your shoulder blades moving away from your
ears and lengthen the back of your neck. Breathe smoothly in and
out. Benefits:  Physically, Baby Cobra pose strengthens the
hamstrings, the buttocks, and the muscles along the spine. It
stretches the abdomen, the lungs, the chest, and the shoulders. Bhujangasana also stimulates the digestive organs.Energetically, this pose is uplifting and stimulating. It activates
the fourth chakra, building on our capacity to experience
compassion, connection, and unconditional love. This pose also
frees the breath and helps activate the inhalation. Engage slight mula bandha and jalandhara bandha to keep
alignment in the neck. Engage vajroli mudra to encourage length
in the spine. Increases prana vayu. Therapeutic applications:  Can help with mild depression,
asthma, poor posture, and scoliosis. Helpful tips: Place a block between the ankles or the inner
thighs to help align the legs. Avoid this pose if you have any wrist
sensitivity. OceanofPDF .comUPWARD-FACING DOG POSE: URDVA MUKHA SVANASANA
Overview:  Although this posture is often practiced as part of the
Sun Salutation series, there are many beneﬁts to practicing it
independently. By opening the space at the center of the chest
and lifting our gaze toward the sky, this pose creates freedom as
the heart awakens us to inﬁnite intelligence. How-to:  From Baby Cobra pose, slide the hands down a couple
of inches toward the waist. Press the hands ﬁrmly into the ﬂoor and
straighten the elbows, lifting the knees, the thighs, the hips, and
the belly off the ﬂoor. Roll the shoulder blades back and down,
away from the ears. Lift through the inner thighs and draw the
lower abdomen toward the spine. Look toward the ceiling,
keeping the back of your neck long. Benefits:  Physically, Upward-Facing Dog pose stretches the
quadriceps, the hip ﬂexors, the abdomen, the chest, the shoulders,and the throat. It strengthens the upper body and stimulates the
digestive organs. Energetically, this pose encourages inhalation and our capacity
to take a full breath. It strongly activates the fourth chakra,
promoting a quality of external connection, emotional sensitivity,
compassion, and love. Engage mula bandha and vajroli mudra. Increases prana vayu. Therapeutic applications:  Can alleviate mild depression,
kyphosis (forward rounding of the back), and sluggish digestion. Helpful tips: Stay with Baby Cobra pose if you have any wrist or
lower back issues. Place a block between the thighs to help create
more space in the lower back. OceanofPDF .comFLYING LOCUST POSE: SALABHASANA
Overview:  Often referred to as “superhero pose” by children,
Flying Locust pose taps into the superpower of our resistance to
gravity. While it creates freedom in the chest and shoulders, this
posture is a humble reminder of the power of that downward force
and the strength it takes for our whole back body to move against
it. How-to:  From a prone position, facing the ﬂoor, extend your
arms down alongside your body with the palms facing down. Bring
your forehead to the ﬂoor and press the tops of your feet down. On your inhalation, lift your chest, neck, and head off the ﬂoor. Then stretch back through your toes and lift the legs from the inner
thighs. Now raise your hands off the ﬂoor. Lengthen your tailbone
back toward your heels. Reach the center of the chest toward the
wall in front of you. Align the shoulder blades on your back, keep
the back of your neck long. Stay in this position and breathe in and
out. Benefits:  Physically, Flying Locust pose strengthens the
hamstrings, the buttocks, and the back. It opens the shoulders, thechest, and the thighs. It helps correct poor posture and stimulates
digestion. Additionally, strengthening the back body helps to
create space for the organs to function correctly. Energetically, this pose opens the fourth chakra, which governs
our emotions and enables us to feel compassion for others. It also
helps build our sense of autonomy by strengthening the muscles
along the spine, which helps us to stand tall and erect. Lastly, this
pose facilitates a long spine, which, energetically, enables us to
feel the central channel of the spine, or brahma nadi. Engage mula bandha and vajroli mudra. Engage slight
jalandhara bandha to keep length in the back of the neck. Stimulates prana vayu. Therapeutic applications:  Alleviates fatigue, indigestion, lower
back pain, scoliosis. Helpful tips: Place a block in between the thighs to help create
more space in the lower back. To open the shoulders, practice this
pose while clasping the ﬁngers behind you at the small of the back. OceanofPDF .comBOW POSE: DHANURASANA
Overview:  Like the bow that helps an arrow take ﬂight, this pose
helps liberate the individual spirit at the center of the chest, known
as the jiva atman. When the jiva is liberated, we can feel a sense of
connection to all beings. How-to:  From Flying Locust pose, bend both legs and take hold
of the ankles or the toes. Press back through your shins and begin
to lift the inner thighs, the torso, and the chest off the ﬂoor. Lengthen your tailbone back toward your heels and keep the back
of your neck long. Breathe in and out into the chest. Benefits:  Physically, this pose stretches the quadriceps, the hip
ﬂexors, the abdomen, the chest, the shoulders, and the biceps. It
strengthens the gluteal muscles and the hamstrings, and stimulates
the digestive organs.Energetically, Bow pose opens the fourth chakra. Because it so
signiﬁcantly opens the front of the body, it increases the quality of
rajas, which is the energy that awakens us and projects us into the
future. Engage mula bandha and vajroli mudra. Stimulates prana vayu. Therapeutic applications:  Stimulates digestion, can help boost
metabolism, combats depression, helps alleviate upper respiratory
congestion and asthma. Helpful tips: If your quadriceps or hip ﬂexors are tight, try this
pose with your torso close to the ﬂoor. If you have any shoulder
sensitivity, keep your arms alongside your body or practice holding
on to your feet with a strap. OceanofPDF .comBRIDGE POSE: SETU BANDHA SARVANGASANA
Overview:  Like a daily vitamin, this pose helps boost our
immune system and regulate our energy levels when done
regularly. It stretches muscles that are tight and strengthens weak
muscles, creating a harmonious effect on our body, mind, and
nervous system. How-to:  From Constructive Rest pose (see this page), place your
arms alongside your body and your feet into a parallel position.Walk your heels in so that they almost touch your ﬁngertips. Inhale
and lift your hips off the ﬂoor, pressing down into the big toe
mound of the foot. Interlace your ﬁngers underneath you, work the
shoulder blades toward one another, and bring your palms
together to touch. Lift your chin away from your chest as you lift
your chest toward your chin. Benefits:  Physically, this pose is very similar to Flying Locust
pose in that it strengthens the hamstrings, the buttocks, and the
back, and it also supports the quadriceps. It opens the shoulders,
the chest, the thighs, and the hip ﬂexors, and helps correct poor
posture. This pose also stimulates the abdominal organs, the
lungs, and the thyroid gland. Energetically, this pose opens the fourth chakra. It is energizing,
frees the breath, and can help cure mild depression. Engage mula and jalandhara bandha and vajroli mudra. Stimulates prana vayu. Therapeutic applications:  This pose can be helpful in alleviating
asthma, high blood pressure, osteoporosis, and sinusitis, and is
helpful with postnatal conditions. It regulates the thymus and the
thyroid gland. When done with a block under the sacrum, this
pose can help ease menstrual disorders. Helpful tips: Place a block in between the thighs to help create
space in the lower back. If your shoulders are tight, keep your arms
alongside your body or hold on to the outer edges of your mat. For
a more restorative option, place a block or a thick cushion
underneath your sacrum. OceanofPDF .comCAMEL POSE: USTRASANA
Overview:  As one of the more intense chest openers, Camel
pose gives a natural boost to your mood and energy level. Not
only does it free up space in the chest, but it frees the breath and
the jiva—the individual spirit—as well, creating a feeling of
expansiveness and liberation. How-to:  From a kneeling position, align your hips directly over
your knees and your shoulders over your hips. Place the hands on
the lower back, ﬁngertips pointing either toward the chest or down
toward the ﬂoor. Engage your lower abdomen and lift your chest
away from your navel as if you had a thread pulling your sternum
up toward the ceiling. Curl your toes into the ﬂoor. Reach for your
heels with your ﬁngertips, keeping your hips stacked over the
knees. Keep the back of your neck long and breathe. Benefits:  Physically, Camel pose stretches the quadriceps, the
hip ﬂexors, the chest, the shoulders, and the throat. It strengthens
the backs of the legs and the muscles along the spine, whilestimulating the adrenals, the kidneys, and the digestive organs. This pose also helps to correct poor posture. Energetically, Ustrasana is mood-boosting and bolsters
stamina. It stimulates the fourth and ﬁfth chakras, enhancing our
conﬁdence and our ability to connect to the outside world,
communicating our truth with love and compassion. Engage mula and slight jalandhara bandha to keep the back of
the neck long. Engage vajroli mudra. Stimulates prana vayu. Therapeutic applications:  Helps with kyphosis, asthma, mild
depression, neck pain, and lower back pain. Indicated for women
during pregnancy. Helpful tips: Place a blanket under the knees if your kneecaps
are sensitive. Put a block in between the thighs to help engage
mula bandha. Place a large bolster or blocks on your calves to
bridge the gap between the feet and the hands and to keep the
backbend in the thoracic spine. OceanofPDF .comINVERSIONS
Two of the most common inversions in yoga—
Headstand and Shoulder Stand—were traditionally
referred to as the king and queen of all the poses because
they encourage the union of Shakti, the divine feminine
force at the base of the spine, to Shiva, pure
consciousness at the crown. When these two forces
converge, yoga happens. Inversions take us into the
unknown, moving us out of our comfort zone and into our
fears, which helps us see both the world and ourselves
from a new perspective. OceanofPDF .comDOLPHIN POSE: SALAMBA SIRSASANA
Overview:  Like Downward-Facing Dog pose, this pose is a mild
inversion. It is a helpful preparation for Headstand, with many of
the same beneﬁts and not as many of the risk factors. If you feel
stuck in your ways, try this posture to shift how you perceive the
world. How-to:  From hands and knees, lower each forearm down onto
the ﬂoor to align the elbows directly underneath the shoulders. Interlace your ﬁngers and press your forearms and outer wrists
into the ﬂoor as you curl your toes into the mat. Lift your hips up,
away from the ﬂoor, and walk your feet in slightly closer, toward the
face. Stay and breathe, letting your head and neck relax toward
the ﬂoor. Benefits:  Physically, this pose opens the calves, the hamstrings,
and the shoulders. It strengthens the upper body and the back,and helps bring blood to the brain, increasing mental alertness. Energetically, Dolphin pose helps us to see things from a new
perspective. It stimulates the fourth, ﬁfth, and sixth chakras,
facilitating a release at the heart, clear communication, and mental
focus. Energetic tip: When coming out of the pose, pause and sit back
on your heels, feeling the reversal of the upward and downward
passages. Like two rivers converging, these passages meet at the
center of the chest, liberating the jiva atman, the individual spirit
that connects us with all things. Engage mula bandha, uddiyana bandha, and ashvini mudra. Stimulates udana vayu. Therapeutic applications:  Relieves mild headaches, fatigue,
sinusitis, and mild depression. Helpful tips: If you have any shoulder sensitivity or high or low
blood pressure, practice Viparita Karani (see this page). OceanofPDF .comHEADSTAND: SIRSASANA
Overview:  Traditionally known as the “king of all poses,”
Headstand opens the crown chakra, which is the energy center that
connects us to inﬁnite intelligence. Although many risk factors
come with practicing Headstand, it can powerfully shift our mind,
body, and consciousness when done safely. By reversing our
relationship to the Earth, Sirsasana also reverses the ﬂow of gravity
in our body and changes how we relate to the world and to
ourselves. How-to:  From Dolphin pose, lower the knees onto the ﬂoor. Switch the position of your head, so that the crown of your head
touches the ﬂoor. Interlace the ﬁngers behind your head and press
your forearms into the ﬂoor, lifting your shoulders up, away from
the ears. Walk your feet in as close to your face as you can. Bend
one knee and then the other toward the chest. Lift your tailboneand slowly begin to extend your legs toward the ceiling, pressing
through the balls of the feet, and peeling the toes back. Stay and
breathe for as long as you can without strain. Please note that you
should not practice this pose for the ﬁrst time without the guidance
of a teacher or an expert, especially if you have any preexisting
neck, shoulder, or blood pressure conditions. Benefits:  Physically, Headstand strengthens the legs, the pelvic
ﬂoor, the abdomen, and the back, and opens the chest and the
shoulders. This pose stimulates the pituitary and pineal glands in
the brain and improves digestion, while helping to improve
lymphatic circulation and venous blood ﬂow to the heart. It can
also reduce swelling in the feet and ankles. Energetically, Sirsasana moves us into our fears and helps to
shift our perspective. It stimulates the sixth and seventh chakras,
harnessing the qualities of insight and innovation while also
promoting our connection to unbound intelligence. Engage mula,
uddiyana, and jalandhara bandha. Stimulates udana vayu. Therapeutic applications:  Relieves headaches, sinusitis, asthma,
insomnia, infertility, edema, and mild depression; helpful for
postnatal conditions. Helpful tips:  Practice at the wall to help with balance. If you have
any neck injuries, practice Dolphin pose or, alternatively, place two
or three blocks underneath each shoulder and bend at your
elbows so that the elbows align underneath each shoulder. Place
your hands in front of the blocks and spread the ﬁngers wide. Kick
one foot up at a time so the legs are either against a wall or up
toward the ceiling. OceanofPDF .comSHOULDER STAND: SARVANGASANA
Overview:  Traditionally referred to as the “queen of all poses,”
Shoulder Stand is referenced in many classical yoga texts,
including the Siva Samhita and the Hatha Yoga Pradipika. This pose
can induce a deep state of pratyahara, or sense withdrawal, when
mastered. How-to:  Lying ﬂat on your back, extend your arms alongside
your body with the palms facing down. Inhale, and on your exhale,
use your abdominal muscles to lift your legs so that your feet touch
the ﬂoor behind you. Curl the toes under and lift your hips away
from your shoulders. Draw your shoulder blades toward one
another and bend your elbows, placing your palms ﬂat on your
upper back. Lift one leg toward the ceiling followed by the other
one, pressing through the balls of the feet and peeling the toes
back. Stay here and breathe.Benefits:  Physically, Shoulder Stand strengthens the legs and
the core. It stretches and supports the back, stretches the
shoulders and the back of the neck, helps regulate the thyroid
gland, and aids in digestion. Shoulder Stand also helps improve
lymphatic circulation and venous blood ﬂow to the heart. It can
also help reduce swelling in the feet and ankles. Energetically, this pose reduces anxiety and calms the nervous
system by stimulating the parasympathetic nerves at the back of
the neck. It helps induce pratyahara, or sense withdrawal, bringing
us into a deep state of quiet and introspection. Shoulder Stand
stimulates the ﬁfth and sixth chakras, facilitating our ability to be
silent, communicate with clarity, and build insight, intuition, and
higher vision. Engage mula, uddiyana, and jalandhara bandha. Increases
udana vayu. Therapeutic applications:  Shoulder Stand reduces anxiety, high
blood pressure, and varicose veins. It alleviates thyroid imbalances,
insomnia, and edema, and can ease the symptoms of menopause. Helpful tips: Place a ﬂat, folded blanket underneath your
shoulders to create more space in the back of your neck. If you
have any neck sensitivity, avoid this pose and practice Legs Up the
Wall pose instead (see this page). OceanofPDF .comPLOW POSE: HALASANA
Overview:  As a physical shape, Plow pose is like Staff pose (see
this page), rotated 180 degrees. It evokes the same qualities as a
Seated Forward Bend with the added beneﬁt of inverting. This
pose can elicit profound physical, mental, and energetic responses
that lead to a deep state of awareness when done safely. How-to:  From Shoulder Stand, bend at your hips and allow your
feet to lower down toward the ﬂoor overhead. Keep your toes
curled into the ﬂoor. Lift your tailbone toward the ceiling and
release your hands and elbows toward the ﬂoor. Draw your
shoulder blades in toward one another and interlace your ﬁngers,
bringing your palms to touch so that your upper and lower arms
are ﬁrmly pressing into the ﬂoor. Lift your chest toward your chin
and your chin away from your chest. Stay here and breathe. Benefits:  Physically, Plow pose stretches the hamstrings, the
lower back, the upper back, and the back of the neck. It also
extends the chest, the shoulders, and the upper arms. This posestrengthens the abdomen and the muscles along the spine. It also
regulates the thyroid gland. Energetically, this pose is calming and cooling. It activates the
ﬁrst and ﬁfth chakras, creating a deep release in the unconscious
through the hamstrings while also cultivating an internal space of
silence for clear, unbridled communication at the throat. Engage mula, uddiyana, and jalandhara bandha. Increases
udana vayu. Therapeutic applications:  This pose relieves lower backache,
headache, fatigue, insomnia, and sinusitis. It helps to ease
symptoms of menopause and to maintain thyroid regulation. Helpful tips:  If you feel tension in the back of your neck, place a
carefully folded blanket underneath the upper back to create more
space in the cervical spine. Place a strap or a belt around the upper
arms to keep the elbows from splaying away from one another. Place a bolster or a chair underneath your toes if your hamstrings
are tight. If you have any cervical spine injuries, practice
Paschimottanasana (see this page) instead. OceanofPDF .comSEATED TWISTS
Not only do seated twists aid in our digestion and in
keeping the spine healthy, but they also help to ﬂush old
blood out of our organs and bring in fresh blood. This
squeeze-and-soak action is cleansing and detoxifying, and
it allows us to let go of what is no longer serving us so that
we can awaken to new possibilities. OceanofPDF .comHALF LORD OF THE FISHES POSE: ARDHA MATSYENDRASANA
Overview:  According to the Hatha Yoga Pradipika (1.26–27), this
pose is meant to destroy many diseases. Although modern science
might dispute that, this pose keeps the spine strong, aligned, and
lengthened. The ancient yogis considered the integrity of the spine
a measure of proper health, as it supports the ﬂow of breath and
life force energy. How-to:  From Staff pose (see this page), bend the right leg, and
cross the right foot over the left leg, so that the sole of the right
foot is on the ﬂoor to the outside of the left sit bone. Roll the left
thigh open toward the left and place the left foot to the outside of
the right sit bone. Root down evenly through both sit bones. Hug
the right knee with the left arm. As you inhale, reach the right arm
toward the ceiling. On the exhale, lower the arm down behind you,
resting the ﬁngertips on the ﬂoor behind you. Lengthen your spine
as you inhale, and rotate around the axis of your spine as you
exhale, keeping your chest lifted and the shoulder blades moving
in toward one another and down the back. Allow the crown of the
head to lengthen toward the ceiling as you root down evenly into
both sit bones. Benefits:  Physically, this pose strengthens the obliques, the
abdominal muscles, and the back. It stretches the external rotators
of the hips and the shoulder girdle. The pose aids in digestion by
massaging the internal organs and, like a sponge, gently
compresses and plumps up the intervertebral discs, leading to a
longer, healthier spine. Energetically, this pose stimulates the third chakra, which
strengthens and promotes transformation. It stimulates the agni,
the digestive ﬁre of conversion that helps us metabolize our food
and process our thoughts and feelings. This pose can also help
release stagnant energy by rinsing out blood from the organs and
bringing in fresh blood and renewed energy. Engage mula, uddiyana, and jalandhara bandha. Stimulates
samana vayu.Therapeutic applications:  Alleviates constipation, sluggish
digestion, asthma, sciatica, scoliosis, and lower backache. Helpful tip: If your hips are tight and your spine is rounded,
either sit on a blanket or keep the lower leg extended straight out
to get more length in the spine. OceanofPDF .comRECLINED TWIST POSE: JATHARA PARIVARTANASANA
Overview:  This calming and therapeutic pose is excellent for
regulating the nervous system, relieving lower back pain, and
learning the art of surrender. Once you come into the shape of the
pose, let the pose do the work for you. How-to:  From Constructive Rest pose (see this page), walk the
feet in so that they come directly underneath your knees. Take your
arms wide in a “T” shape and align your wrists with your shoulders. Inhale and lift your hips, shift them over to the right a couple of
inches, and lower them back down. Lift your feet off the ﬂoor and
drop them over to the left so that you make a right angle with your
hips, knees, and ankles. Take hold of the top right thigh with your
left hand to keep the legs stacked and either keep your gaze
toward the ceiling or over your right arm. Benefits:  Physically, this pose stretches the outer hips, the
illiotibial (IT) band, the hamstrings, the lower back, the chest, andthe shoulders. It aids in the digestive process by massaging the
digestive organs. Energetically, Reclined Twist pose works on the third chakra to
help stoke the digestive ﬁre. A relatively passive pose, it connects
us to our more lunar, feminine energy. Engage slight jalandhara bandha. Stimulates samana vayu. Therapeutic applications:  Relieves scoliosis, lower back pain,
fatigue, and constipation, and eases the pain of osteoporosis. Helpful tips: Place a blanket in between the knees if your hips
are tight. Place a blanket underneath the extended arm if your
shoulders are tight. For a deeper stretch in the hamstrings and
outer hips, keep the legs straight. OceanofPDF .comSEATED HIP OPENERS
This category of poses stimulates the second chakra,
which is governed by the element of water. Water gives
rise to taste, feeling, creativity, sensuality, and sexuality. Because the hips are the energetic storehouse of our
unprocessed emotions, deep hip openers can release
suppressed feelings when we hold them for an extended
period of time. By freeing up this region of the body, we
allow ourselves to experience our feelings more fully,
which helps us to show up more wholly. OceanofPDF .comRECLINED PIGEON POSE: SUPTA KAPOTASANA
Overview:  This profound stretch releases our hips and lower
back, leading to greater overall ease and mobility. By locating our
awareness on one single point of sensation, we enter the stage of
dharana, relaxed concentration. How-to:  From Constructive Rest pose (see this page), cross your
right ankle on top of your left thigh. Flex the right foot to engage
the muscles around the knee joint. Interlace your ﬁngers behind
the left thigh and lift the left foot off the ﬂoor, gently drawing your
left thigh closer toward you as you consciously move your right
thigh away from your body. Stay here and breathe, resting your
awareness in the area where you feel sensation in the body. Benefits:  Physically, Supta Kapotasana stretches the hamstrings,
the outer hips, and the piriformis muscle. Energetically, this pose calms the nervous system and relaxes
the mind. It stimulates the second chakra, freeing up unprocessedemotions, which prompts creativity, sensuality, and sexuality. Engage slight jalandhara bandha. Stimulates apana and vyana
vayu. Therapeutic applications:  Relieves lower back pain and sciatica;
suitable for pregnant practitioners in their ﬁrst and second
trimesters. Helpful tips: If you cannot reach the back of the leg with the
hands, use a strap, or lower the foot to the ﬂoor or rest it against a
chair. OceanofPDF .comBOUND ANGULAR POSE: BADDHA KONASANA
Overview:  This pose, often referred to as “Cobbler’s pose,” is
commonly assumed by the shoemakers and other artisans of India. Because the Western population is used to sitting in chairs, ﬁnding
comfort in Bound Angular pose may be challenging. In addition to
providing a deep stretch in the hips, it teaches us how to ﬁnd grace
in awkward and uncomfortable situations. How-to:  From Staff pose (see this page), bring the soles of your
feet together and spread your knees wide apart. Adjust the ﬂesh of
your buttocks so that you are sitting on your sit bones and not on
your tailbone. Inhale and lengthen your spine. As you exhale,
begin to hinge forward at your hips, keeping your spine long and
your shoulders away from your ears. Continue to breathe your way
into the pose: Inhale, lengthen; exhale, deepen.Benefits:  Physically, this pose stretches the knees, the inner
thighs, the outer hips, the lower back. Through the lengthening of the inhale and the deepening of
the exhale, we learn how to be guided by the breath and not the
ego. Energetically, Bound Angular pose teaches the qualities of
deep reﬂection and contemplation. This pose stimulates the
second chakra, cultivating the qualities of ﬂuidity, ﬂexibility,
sexuality, and sensuality. Engage mula bandha, uddiyana bandha, and jalandhara
bandha. Engage ashvini mudra. Stimulates apana and vyana vayu. Therapeutic applications:  This pose soothes menstrual
discomfort and sciatica. It relieves lower back pain and symptoms
of menopause, stimulates the reproductive organs, and increases
sexual energy. Helpful tips:  If your hips or lower back are tight, place a blanket
underneath your sit bones. If you have any knee sensitivity, place a
block underneath each knee. OceanofPDF .comEASY SEAT: SUKHASANA
Overview:  Easy Seat is most often used for meditation and
contemplation. The Sanskrit word sukha is translated as
“sweetness” or “ease.” Although this pose may not be inherently
easy for all bodies, it is in our approach to the posture that the
most signiﬁcant beneﬁts are reaped. Easy Seat reminds us that the
path to joy is joy itself. How-to:  From Staff pose (see this page), rotate your right thigh
open and place your right foot in toward your groin. Rotate your
left thigh open and put your left foot in front of the right foot,
sitting in a cross-legged position. Adjust the ﬂesh of your buttocks
so that you are sitting on your sit bones and not your tailbone. Now
allow the torso to naturally lengthen away from the pelvis, using
the abdominal muscles to support the lower back and the muscles
along the spine to support the upper back. Relax the tops of theshoulders and feel the head and neck naturally ﬂoating atop the
spine. Rest your hands on your knees and relax your facial muscles. Benefits:  Physically, Easy Seat stretches the hips and the knees,
strengthens the muscles along the spine, tones the abdominal
muscles, and supports good posture. Energetically, Easy Seat helps us to feel grounded, steady, and
at ease, all at the same time. This is an excellent pose to assume for
breathwork and other contemplative practices. It opens the second
and sixth chakras and the central channel that connects the lower
and upper consciousness, known as sushumna nadi. Engage mula bandha. Stimulates apana and vyana vayu. Therapeutic applications:  Alleviates lower back pain, helps with
perimenopause and menopause, reduces tension in the mind. Helpful tips:  If your hips or lower back are tight, place a blanket
or a cushion underneath your sit bones. If your knees are sensitive,
place a block underneath each knee. OceanofPDF .comONE-LEGGED PIGEON POSE: EKA PADA KAPOTASANA
Overview:  One-Legged Pigeon pose deeply releases the layers
of tension that accumulate in the physical and subtle body. It
targets the outer hips and the psoas muscle, both of which carry
the responsibilities of stabilizing and connecting the upper and
lower body. When we allow ourselves to surrender into this pose,
we create a sense of unburdening from within, freeing ourselves to
feel, breathe, and be. How-to:  From Downward-Facing Dog pose, inhale and lift your
right leg up and back behind you. As you exhale, bend your right
knee toward your chest. Flex your right foot and lower your ankle,
shin, and knee down in between your hands. Keep the back toes
curled under and press your hands into the ﬂoor to lift your hips off
the mat, drawing your right hip back and your left hip forward. Uncurl the back toes and inhale as you engage your lower belly,
lifting your chest and your gaze toward the ceiling. As you exhale,
lower your torso down toward the ﬂoor, lowering your head either
to the mat or onto a block.Benefits:  Physically, One-Legged Pigeon pose stretches the
ankles, the quadriceps, the psoas, the inner thighs, the outer hips,
and the back. Energetically, this pose helps to reduce tension in the mind. It
works on the second chakra, freeing both emotional and sexual
energy to help increase creativity and our sensory connection to
the world. It also helps free the breath by stretching the psoas
muscle. Engage slight jalandhara bandha. Stimulates apana and vyana
vayu. Therapeutic applications:  Alleviates lower back pain, addresses
urinary disorders, improves posture, helps ease the symptoms of
perimenopause and menopause, and eases sciatica. Helpful tips: Place a cushion or a pillow underneath your torso
for a more therapeutic variation. If you have any ankle, knee, or hip
sensitivity, practice Reclined Pigeon pose instead. If your hips are
off the ﬂoor, place a rolled towel or a cushion underneath your
lifted sit bone. OceanofPDF .comFIRE LOG POSE: AGNISTAMBHASANA
Overview:  Fire Log pose targets the deep external rotators in
the hips, which help to stabilize us. Because this shape yields such
an intense physical response in the body, it teaches us how to rest
in the awareness of what we are feeling without judgment or
manipulation. As we become more aware of our sensations, the
sensations shift and dissolve into awareness itself. How-to:  From Bound Angular pose, take hold of the right foot
with both hands and gently place the right ankle on top of the left
thigh. Stack the right shin on top of the left shin so that the ankles
and knees are aligned directly on top of each other. Anchor your
sit bones down into the ﬂoor as you lengthen your spine toward
the ceiling. Stay here or begin to fold forward over the legs,
deepening the stretch in the outer hips.Benefits:  Physically, Fire Log pose stretches the knees, the inner
thighs, the outer hips, and the lower back. Energetically, this pose helps to reduce tension in the mind. It
works on the second chakra, freeing both emotional and sexual
energy to help increase creativity and our sensory connection to
the world. Engage mula bandha. Stimulates apana and vyana vayu. Therapeutic applications:  Alleviates lower back pain, helps
relieve the symptoms of perimenopause and menopause, and
eases sciatica. Helpful tips:  If your hips or lower back are tight, place a blanket
or a cushion underneath your sit bones. If your knees are sensitive,
place a block underneath the top knee or practice Supta
Kapotasana (see this page) instead. OceanofPDF .comSEATED FORWARD BENDS
Although a growing number of humans sit for most of
the day, we do not necessarily know how to sit in a way
that’s healthy for our spine and our organs. This category
of poses teaches us how to keep the spine aligned, the
breath balanced, and the organs spacious in a seated
position. Energetically, seated forward bends open the
back of the body, which activates the passage of tamas,
the quieting, pacifying part of our body. They also deeply
stretch the hamstrings, which energetically store a lot of
our patterning and limiting beliefs. For this reason, seated
forward bends are a profound way to close the physical
practice. They actively help free us from bondage,
transitioning our minds from the outer, sensory world to
an internal, quiet space of pure consciousness. OceanofPDF .comSTAFF POSE: DANDASANA
Overview:  Staff pose is to the seated poses what Mountain pose
is to the standing poses. In the case of Staff pose, the sit bones are
like our feet, anchoring and rooting us to the Earth, while the spine
rises toward the sky. Practicing Staff pose every day not only
strengthens the core and stabilizes the spine but also empowers us
to hold ourselves up from the center of our being, establishing a
sense of autonomy, individuation, and connection to pure
potential. How-to:  From a seated position, extend both legs out in front of
you. Adjust your seat from side to side, so you feel your sit bones
and not your tailbone on the ﬂoor. Engage your quadriceps and
spread your toes. Lengthen your spine toward the ceiling, stacking
your rib cage over your pelvis and your shoulders over your rib
cage. Keep your hands alongside your body and create spaceacross your collarbones, softening the tops of the shoulders and
releasing them away from your ears. Allow your head and neck to
ﬂoat freely atop your spine. Benefits:  Physically, Staff pose strengthens the legs, the core,
and the upper back. It stretches the calves, the hamstrings, the
chest, and the shoulders. Energetically, this pose is both grounding and liberating. By
balancing the front and the back of the body evenly, this pose
takes us into satva guna. It activates the ﬁrst and third chakras,
creating steadiness, stability, and self-empowerment from within. Staff pose helps position the spine, which also energetically aligns
the two central channels that run along it: sushumna and brahma
nadis. Stimulating these channels facilitates both manifestation and
transcendence. Engage mula and slight uddiyana bandha. Engage ashvini
mudra to lengthen the front of the body. Stimulates apana vayu. Therapeutic applications:  Staff pose strengthens the core, which
can be helpful for children with sensory processing issues. It also
corrects poor posture, addresses osteoporosis and other bone
deﬁciency issues, and relieves lower back conditions. Helpful tips: If your hamstrings or lower back muscles are tight,
place a blanket or a cushion underneath your seat. If your
hamstrings are very restricted, bend the knees. OceanofPDF .comHEAD TO KNEE POSE: JANUSIRSASANA
Overview:  Although the English translation of this pose is “head
to knee,” we are actually lengthening our belly button to our knee
and our head to our shin. This profoundly releasing pose opens
the whole back of the body while also providing a slight twist over
the extended leg. It is cleansing and replenishing, and it helps us
to get unstuck as we move deeper inward to the essence of our
being. How-to:  From Staff pose, bend the right leg, and externally
rotate the right thigh open, placing the sole of the right foot on the
inner left thigh. Inhale and lengthen the spine, rotating your torso
over the extended left leg. As you exhale, hinge at your hips,
keeping your lower belly engaged, your spine long, and your
shoulders away from your ears. Continue to breathe your way into
the pose, lengthening as you inhale and deepening over the
extended leg as you exhale. Eventually, rest your abdomen onto
your thigh, your forehead onto your shin, and your hands around
the foot of the extended leg if that is available to you. Benefits:  Physically, Head to Knee pose stretches the
hamstrings, the inner thighs, the outer hips, the lower back, theupper back, and the back of the neck. It helps with digestion and
facilitates exhalation by gently compressing the diaphragm up. Energetically, Head to Knee pose releases the unconscious
patterning that gets locked in the backs of the legs. It stimulates
the ﬁrst chakra, creating a ﬁrm and solid connection to the Earth,
facilitating a sense of freedom to release and let go with the
exhalation. This pose helps us to detoxify ourselves, both
physically and energetically, of what is no longer serving us. Opening the passage of tamas also calms and quiets the mind,
encouraging a deep connection inward. Engage mula, uddiyana, and jalandhara bandha. Engage
ashvini mudra to lengthen the front of the body. Stimulates apana
vayu. Therapeutic applications:  Head to Knee pose relieves scoliosis,
lower back pain, menstrual discomfort, and symptoms of
menopause. This pose can also alleviate headaches, anxiety, and
fatigue, and improve digestion. Helpful tips: If your hamstrings or lower back muscles are tight,
place a blanket or a cushion underneath your seat. If your hands
don’t reach your foot, place a strap or a belt around the sole of the
extended foot and continue to lengthen through the spine as you
fold over the extended leg. OceanofPDF .comWIDE-ANGLE SEAT POSE: UPAVISTA KONASANA
Overview:  This pose can either be deeply releasing or deeply
challenging, depending on your unique anatomy and constitution. Wide-Angle Seat pose can sometimes force us to confront our
limitations, triggering frustration and discouragement. By
surrendering our expectations and accepting our own personal
range of motion, we can open to the grace of contentment and
self-acceptance in this pose. How-to:  From Staff pose, open the legs wide in a “V” shape. Adjust the lower part of your thighs so you tilt at the pelvis and not
at the waist. Place your hands either behind you or in front of you
on the ﬂoor. As you inhale, lengthen your spine by ﬁrming your
belly and lifting your chest. As you exhale, fold forward, lowering
your torso toward the ﬂoor. Benefits:  Physically, Wide-Angle Seat pose stretches the calves,
the hamstrings, the inner thighs, and the lower back. It strengthensthe muscles along the spine and stimulates the abdominal organs. Energetically, it activates the ﬁrst and second chakras, creating
strength and ﬂexibility simultaneously. Opening the passage of
tamas also calms and quiets the mind, encouraging a deep
connection inward. Engage mula, uddiyana, and jalandhara bandha. Engage
ashvini mudra to lengthen the front of the body. Stimulates apana
vayu. Therapeutic applications:  Relieves arthritis, sciatica, and lower
back pain, and helps to detoxify the kidneys. It can relieve
headaches, anxiety, and fatigue. Further, this pose helps address
issues of menopause and menstrual discomfort, and prenatal
discomfort. Helpful tips: If your hamstrings or lower back muscles are tight,
place a blanket or a cushion underneath your sit bones. Alternatively, bend the knees and place a small blanket roll or a
block underneath each knee. If you have intense lower back pain,
try this pose resting on your back with your sit bones up against
the wall and your head away from the wall, taking your legs into a
wide “V” shape. OceanofPDF .comSTRETCH OF THE WEST POSE: PASCHIMOTTANASANA
Overview:  Like the peace and serenity that emerges from the
setting sun, Stretch of the West pose cultivates a state of tranquility
from within. Opening the back of the body and drawing our senses
inward, we effortlessly transition from a state of doing to a state
of being. This pose moves us from the more active, solar portion of
the practice to the receptive, subtle-energetic space of
contemplation. How-to:  From Staff pose, inhale and lengthen your spine. As
you exhale, hinge at your hips, keeping your lower belly engaged,
your spine long, and your shoulders away from your ears. Inhale
and lengthen your spine, lifting your chest slightly and, as you
exhale, release more deeply into the pose. Continue to breathe
your way into the pose. If it is accessible to you, rest your belly on
your thighs, your forehead on your shins, and your hands around
the soles of the feet. Benefits:  Physically, Stretch of the West pose stretches the
calves, the hamstrings, and the entire back of the body, including
the upper back and the back of the neck. It stimulates the liver, the
kidneys, and the ovaries, and improves digestion.Energetically, this pose moves us into pratyahara, the ﬁrst stage
of Raja Yoga, which is the royal path that ultimately leads us to a
state of transcendence, or samadhi. Stretch of the West activates
the ﬁrst and sixth chakras, deepening our connection to the Earth
and facilitating a profound sense of surrender. By opening the
passage of tamas, this pose activates the back gates of all the
chakras, drawing us into the shadow side of our being. This
enables us to face and integrate this shadow side into our
consciousness and helps us achieve insight and awareness. Engage mula, uddiyana, and jalandhara bandha. Engage
ashvini mudra to lengthen the front of the body. Stimulates apana
vayu. Therapeutic applications:  Stretch of the West pose relieves
lower back pain and helps detoxify the kidneys. This pose
alleviates stress and anxiety as well as symptoms of menopause
and menstrual discomfort. It also offers relief for headaches and
fatigue. Helpful tips: If your hamstrings or lower back muscles are tight,
place a blanket or a cushion underneath your seat. Loop a strap or
a belt around the sole of the feet if you need a longer stretch. OceanofPDF .comRESTFUL/RESTORATIVE POSTURES
Our modern-day culture disproportionately
emphasizes the heat-building, activating qualities of this
practice, but there is another integral piece to the state of
yoga: surrender. As a society, many of us are not taught
how to relax. We are taught to be productive and goal-
oriented, and to achieve goals at all costs. The authentic
practice of yoga is an undoing of that belief system. It is
a peeling away of the layers of attachments, desires, and
limiting beliefs that accumulate over time so that we can
ultimately rest in our true essence. Restorative poses teach
us not only how to let go but also how to let be. OceanofPDF .comCONSTRUCTIVE REST POSE
Overview:  It might be hard to think of lying on your back as a
constructive practice, but studies show that our ability to rest and
replenish directly affects our productivity. This pose was given its
name by the Alexander Technique and has been adapted by yogis
as an integral part of the practice. It is a good place to begin, end,
or support your practice from a conscious and intentional space. How-to:  Lie on your back and bend your legs, taking your feet
wide and your knees touching. Rest your arms either alongside
your body or on your torso, with one hand on your chest and the
other hand on your belly. Allow the weight of your body to release
down into the support of the ﬂoor. Relax your belly, chest,
shoulders, and facial muscles. Allow your breath to rise and fall
underneath your hands naturally. Benefits:  Physically, this pose aligns the spine, calms the
nervous system, and facilities a complete breath. It activates the
parasympathetic nervous response, which leads to lower bloodpressure, slower brain waves, better digestion, and slower heart
rate. Energetically, this pose is grounding and calming. When we lie
on our back, the abdominal muscles can relax, encouraging a
deeper breath into the lower belly, which helps to soothe the
mind. This is a valuable pose to experience a full, complete breath,
balancing the mind and the qualities of rajas and tamas, bringing
us into satva guna. No bandhas engaged. Stimulates prana and apana vayu. Therapeutic applications:  Reduces anxiety, headache, fatigue,
lower back pain, and menstrual and menopausal discomfort. Helpful tip:  Place a folded blanket underneath your head if your
chin is higher than your forehead. OceanofPDF .comLEGS UP THE WALL POSE: VIPARITA KARANI
Overview:  The literal translation of this pose is the “reversal”
(Viparita) of “doing” (Karani). This profoundly replenishing pose
gives us the beneﬁts not only of inverting without putting any
pressure on the neck or head but also of being passive. It can be a
generous gift we give ourselves at the end of the day or after
travel, literally putting our feet up and reversing the ﬂow of gravity. How-to:  Sit on a folded blanket with the right hip ﬂush against
the wall and your mat perpendicular to the wall. Have another
folded blanket toward the top of the mat for your head to rest on. Slide your left arm and the left side of your torso down the length
of the mat and roll onto your back, allowing the right leg, followed
by the left leg, to ﬂoat up against the wall. Adjust your sacrum so
that the sit bones rest against the wall and the sacrum evenly
releases into the support of the blanket. Slide the folded blanketunderneath your head. Float your arms wide, with the elbows bent
at a 90-degree angle, palms facing up, and ﬁngertips relaxed. Rest
here, allowing the weight of your body to release onto the ﬂoor for
up to 10 minutes. Benefits:  Physically, Legs Up the Wall pose releases the backs of
the legs, the lower back, the chest, the shoulders, and the back of
the neck. It brings the deoxygenated blood back to the heart and
helps to reduce swelling in the feet. Energetically, this pose is calming, quieting, and deeply
replenishing. It activates the ﬁfth and sixth chakras, facilitating a
state of silence, introspection, and inner vision. It also helps us to
perceive the world from a new perspective. Engage jalandhara bandha. Stimulates apana vayu. Therapeutic applications:  Legs Up the Wall pose alleviates
edema, varicose veins, menstrual discomfort, and swollen ankles. Helpful with jet lag and insomnia. Helpful tips: Wrap a belt or a strap around your thighs to keep
your legs together. Place a weighted cushion on your feet to help
release the thigh bones into the hip socket. For a hip-opening
alternative, bring the soles of your feet together and spread your
knees wide apart. If you don’t have wall space, practice this pose
with a block underneath your sacrum and your legs toward the
ceiling. OceanofPDF .comCORPSE POSE: SAVASANA
Overview:  Corpse pose is one of the most important poses of
the Hatha Yoga practice. It is ritualistically practiced at the end of
each sequence, representing the ﬁnal cycle of life, which is
destruction. In Corpse pose, we are dismantling our attachment to
our body, mind, thoughts, and identity, and learning how to rest in
our true essence, which is inﬁnite and unbounded. It transitions us
from the act of doing into the art of being. How-to:  Lie on your back with your legs a little wider than hip-
distance apart, your feet rolling open, and your arms at a 45-
degree angle alongside your body. With your palms facing up,
allow your ﬁngertips to curl in toward the palms of your hands
naturally. Allow the entire weight of your body to surrender into
the support of the ﬂoor. Relax each muscle in your body from your
toes up to the crown of your head. Rest here for at least 5 minutes
in complete stillness. Benefits:  Physically, Corpse pose elicits the parasympathetic
nervous response, which, as mentioned earlier, is physiologically
healing. It lowers blood pressure, slows down the heart rate, brings
blood back to the heart, aids in digestion, and bolsters the
immune system. Energetically, this pose reduces anxiety and facilitates a deep
sense of surrender. It activates the seventh chakra, promoting asense of spiritual awakening and connection to universal
intelligence. No bandhas engaged. Stimulates prana and apana vayu. Therapeutic applications:  This pose is healing for various
physical and mental conditions. It aids in blood pressure reduction;
alleviates anxiety, lower back pain, fatigue, and chronic pain; and
eases overall tension in the body. Helpful tips: Place a cushion or a rolled-up towel or blanket
underneath your knees if you have any lower back pain. If your chin
is higher than your forehead, place a folded blanket underneath
your head. OceanofPDF .comAFTERWORD
By Deepak Chopra
Where Do You Go from Here? Royal Yoga has inspired spiritu al seekers for many centuries. To help
inspire you, we’ve tried to clear  the path of complications and obstacles. I
strongly believe  that everyday experiences give a glimpse of what it is like
to live in the light. I base this belief on one of the most basic principles in
Yoga: Consciousness is whole, and we all share in this wholeness. Everyone
starts on a level playing field when it comes to awareness. At every
moment, you are either aware or not. This is a choice that excludes no one. The light of awareness is universal. Royal Yoga is more than a set of practices for making you more aware. It offers a vision of the ideal life. This vision also excludes no one because
the ideal life is based on consciousness. You can’t change what you aren’ t
aware of, and the more aware you are, the greater the chang es you can
achieve. Humans are the only creatures who can consciously evolve. Yoga
is the handbook that shows you how to evolve. The handbook is complete,
and whoever you are, its instructions apply to you. So, if someone asked, “What do I do now?” the one-word answer is
“Evolve.” We commonly speak of spiritual seekers, but in reality, there areonly spiritual evolvers—or not. Right now, and in the recent past, I’ve encountered more people than
ever before who have set out on their own spiritual path. They have become
inspired by higher consciousnes s; they’ve gotten excited about the notion of
“Follow your bliss.” But a cynic would point out that we have been hearing
about the emer gence of higher consciousness for at least fifty years, and
collective enlightenment still isn’ t in sight. Yet there is no reason to be discouraged once you accept a simple but
profound truth: Consciousness evolves in a way that fits every individual. Nothing is more individual and fluid. Yet along the path you should be
prepared for some highly peculiar , even unique qualities. Here are just a
few:
You can’t see the goal in advance. You therefore cannot make reliable plans on how to
reach the goal. Because your inner life is constantly shifting, you never
know if your attitude is correct or even if you are
equipped for the next phase of the journey. Your ego-personality, which supports you in every other
activity, is of little use when addressing consciousness. Typically, the ego-personality is an obstacle to, or pulls
you away from, any drastic change, particularly if old
habits, beliefs, and conditioning are challenged. Even though you think and act as an individual,
consciousness isn’t personal: It’s universal, holistic, and,
in the end, inconceivable. All these points have come up in this book, but by gatherin g them
together in one list, I’m giving you the essence of what it feels like to live
the vision of Royal Y oga.Once you recognize that your own evolution must come to terms with
everything on this list, the picture changes. The self is transforming the self. You are like a surgeon who wants to perform surgery on himself, which is
obviously an impossible task. How can an individual—guided by the ego-
personality , which will only sabotage real personal transform ation—ever
evolve? The answer is not found at the level of the ego or the active mind. Instead, you increasingly let your true unbounded nature come to light; you
hold on to the desire to meet your true self, exchanging a series of
provisional selves along the way for something everlasting. These provisional selves, from birth to death and conforming to every
situation in between, feel like “I, me, and mine.” We own them;  we assume
we are them. But from  a Yogic perspe ctive, these selves are just garm ents
to clothe  the ego, a superficial covering that masks the true self. Because
the true self is the only part of us that knows what is really going on, it
invisibly manages our evolution. Think about an infant facing stages of development that are controlled
invisibly from a level of life it has no knowledge of. Ahead lie baby teeth,
adult teeth, puberty , the formatio n of the immune system, the maturation of
the brain, and so on. The controller of these processes, we say, is our DNA. But, in fact, the controller is the invisible knowledge encoded in DNA, not
the chemical amalgam of a gene, which consists of very ordinary carbon,
hydrogen, nitrogen, and oxygen, for the most part. If there is a similar controller of our conscious evolution, it, too,
consists of knowledge. And just as DNA unfolds a child’ s development on
schedule, with a definite time line that puts baby teeth ahead of puberty , the
evolution of consciousness unfolds according to a specific time line. But
because the whole person is involved, with the inclusion of every personal
trait that makes us unique individuals, this silent unfoldment is dynamic,
shifting, responsive to life situations, and impossible to predict in advance. Because the evolution of consciousness is about the entire person at
every moment, an inconceivable project is at work, one that is dismantling
the setup of separation to arrive at unity consciousness, the true self, Atman,
supreme Yoga, or whatever you want to call it. The setup of separationdestines you to live in a world of opposites. In the cosmos that we know ,
and that has shaped every quality of life, evolution is the opposite of
entropy . Entropy winds down the universe, like a child’ s toy whose battery
grows weaker until the toy doesn’t move anymore. Evolution,  like a new
battery , reener gizes the unive rse. Entropy is the force that ensures
destruction, and evolution takes the opportunity after each act of destruction
to assemble something new from the same ingredients. Over billions of years, evolu tion created all living things out of
scattered stardust. Yet consider  how dust, the simplest ingredient in the
universe, led to human DNA, far and away the most complex structure in
the universe. On the personal level, evolution proceeds when we dismantle
some aspect of the ego-personality so that a more evolved quality can take
its place. Destruction is essent ial, and you must trust that the true self
knows better than you do which parts of the darkness must reach the light
and when.
Living_In_The_Light_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        If you are using a wedge, place the highest part of the
wedge under the heel of the hand and the lowest part of the
wedge underneath your ﬁngers. OceanofPDF. comCAT POSE: MARJARYASANA
Overview:  Like its counterpart, Cow pose, Cat pose is a simple
and appropriate posture for almost any practitioner. As its name
implies, this pose evokes our furtive, cat-like nature by gracefully
stretching the whole back of the body and bringing our focus
inward. How-to:  From hands and knees, align your wrists under your
shoulders and your knees under your hips. Spread your ﬁngers
comfortably wide and press into the pads of your hands. Take a
breath in, and as you exhale, draw the navel toward the spine,
rounding your upper back and tucking in your tailbone. Let your
head drop down toward the ﬂoor and stretch in between the
shoulder blades. Benefits:  Physically, Cat pose stretches the muscles along the
spine, the rhomboids, and the back of the neck. It stretches thewrists and strengthens the hands, the forearms, and the upper
body. It improves digestion by massaging the digestive organs. Energetically, this pose activates the exhalation, which is
calming and soothing. It opens the back gates of all the chakras,
especially the second, third, fourth, and ﬁfth, inducing a state of
introspection and connection inward. Engage mula, uddiyana, and jalandhara bandha, or treta
bandha. Increases samana vayu. Therapeutic applications:  Excellent for pregnant women to help
create space in the belly and relieve lower back discomfort; helps
with mild scoliosis, corrects poor posture (lordosis, or excessive
inward curvature of the spine), helps with constipation. Helpful tip: This pose is usually done in tandem with Cow pose
(see this page). Inhale: Cow. Exhale: Cat.
Align your wrists under your shoulders and your knees under your hips.
What is the correct alignment of the hands and knees in Cat pose?
This pose helps build resilience through a strong core while harnessing the free flow of the breath.
What is the primary focus of Plank pose?
This pose frees us to see things from a new perspective.
What is the primary benefit of Dolphin pose?
This pose helps to release unprocessed emotions and emotions and helps us to experience our feelings more fully.
What is the primary focus of Reclined Pigeon pose?
This pose is a ritualistic practice that helps us let go of our attachments and ego, allowing us to evolve and become our true selves.
What is the primary focus of Corpse pose?