Contents

1  03 15 Meet Donna Farhi A Brief History of Donna’s restorative approach to is for everybody (and every body) Yoga in the West The modern ubiquity of yogic exercise has strong (and long-standing) intellectual roots

08 Yoga 101 17 A guide to the basics, from various disciplines and core philosophies to common sayings Basic Poses

18 Easy Seated Pose 19 Mountain Pose 09 20 Forward Fold & Half Forward Fold 21 Downward Facing Dog 22 Low Lunge & High Lunge 23 High Plank Glossary 24 Low Plank The beliefs, practices, and ideas you may 25 Cobra encounter in yoga 26 Upward Dog 27 Side Angle Pose 28 Warrior 1 & Warrior 2 29 Triangle Pose 11 30 Revolved Triangle Pose 31 Staff Pose Get Into Gear 32 Corpse Pose These practices are being done by trained professionals in a Common yoga props (and clever DIY controlled environment. Consider any preexisting conditions that alternatives) you have, and do or do not do the poses accordingly.

13 33 Private Practice The Last Word Which yoga should you follow? It’s a deeply Seminal texts to expand your yoga practice personal choice beyond the mat

2 MEET DONNA FARHI

Donna’s restorative approach to yoga is for everybody (and every body)

3  erhaps the most striking increase their flexibility and balance. ments during her four decades study- thing about yoga is the di- Some are seeking respite from physi- ing and teaching yoga, the practice versity of its practitioners. It cal pain, or solace during difficult -pe has alternatively inspired, challenged, includes people of all gen- riods. Others simply want a way to and comforted her. It all began after Pders and ethnicities, fitness levels and feel more connected to themselves her family moved from Southern Cal- spiritual beliefs, ages and abilities. and to those around them. ifornia, where Donna was born, to Their reasons for pursuing yoga are Donna Farhi understands all of New Zealand, when she was 10. equally as diverse. Some are hoping to these motivations. At different mo- “I found myself in a foreign coun-

4 try with no…friends, completely alone. It was a devastating time for our family,” she says. “My mother did not cope well with the move. I came home from school one day to discov- er that my mother had tried to take her life. And that moment changed the trajectory of my entire life.” The turmoil had a serious impact on Donna’s health and well-being, too. By the time she was 13, her hair had started falling out in clumps. She didn’t feel safe at home or at school—until she happened to take an elective yoga class. “I remember that class as this pivotal moment of feeling suddenly calm,” she says. “I hadn’t felt calm or safe or okay in myself in a long time. It was such a revelation, be- cause I could conjure up this feeling of calm through doing something as simple as a movement...and linking it with my breath.” Yoga offered an escape, a solitary activity that could be done in her bedroom, and she began practicing habitually at the age of 16. The physi- cal benefits also complemented her primary area of study—contempo- rary dance—which brought her joy during her teenage years. But by her early 20s, that joy was fading, and Donna says she struggled to find the same connection in other pursuits. She was also suffering from back pain. She let go of dancing at 23 and decided to seek out the best yoga teacher she could find: Judith La- sater, the legendary Bay Area in- structor and founder of magazine. At the time, Lasater wasn’t

5  “It was a revelation to conjure up a feeling of calm through movement and breath.”

6 taking new students and had a two- guide rather than enforce. This re- distill these elements—yoga knowl- year waiting list for her classes. mains the bedrock of her practice edge accumulated over a lifetime of “I just kept knocking on the and philosophy. learning—down to their most essen- door,” Donna recalls. “I said, ‘I am “I’m not interested in telling peo- tial principles. This includes setting going to study with you. I have to ple what to do or in making people up for basic standing-pose work; tra- study with you.’ She let me into her change. So I create a context where ditional movements, including those classes. And within about a year, I they can enter into a deep inquiry from sun salutation; making inroads made the decision that I would study that they are mediating. I pose ques- to meditation; and committing your- to become a teacher.” tions. I don’t give answers,” she says. self to the practice of relaxation. Donna went to train in San Fran- “That process of inquiring is really If you’re new to yoga, Donna cisco, and she was certified as an in- one of investigation and discovery. hopes her approach will be “a re- structor in the method. And then it becomes your discovery. freshing surprise,” wiping away pre- But the guru-student dynamic didn’t It becomes something that you can conceptions. In doing so, she extends sit quite right with her. She was also own and you can use. If you want to an invitation to begin your yoga jour- doing therapeutic bodywork, and enter into a shared inquiry with me, ney, which might have seemed un- she noticed how clients would often where I learn from you, you learn suitable, or even impossible, for you come to her with the idea that she from me, that is the exchange that before. And if you’ve been practicing could “fix them”—and how those takes place. It’s a mutual dialogue.” for some time? Well, this class might same clients would come back with It’s also an unqualified success. provide a reorientation. Not only the same problems every week. Today, Donna is one of the most cel- around how you can practice, but Clearly, something wasn’t working. ebrated figures in the yoga world. why, evoking inspiration anew and In the early 1980s, she decided to She resides on a 30-acre farm in offering an even greater motivation break from the Iyengar community Christchurch, New Zealand, but con- to continue on your yoga path. and create her own method of prac- tinues to travel the globe leading in- “I think the thing that continues to ticing and teaching yoga. tensives and instructor-training pro- take me back onto my mat every day “I spent many years stabbing in grams. She has authored three is the pure simplicity of the practice,” the dark trying to find my way with modern classics (The Breathing Book; Donna says. “There’s this kind of that,” she says. “But it required that I Yoga Mind, Body & Spirit: A Return to crystal-like aspect…there’s always go very deeply into my practice and Wholeness; Bringing Yoga to Life: The some kind of positive change that oc- find something authentic. Something Everyday Practice of Enlightened Liv- curs. And it sets me up for the day.” that felt in integrity with my values.” ing) as well as a seminal curricular To her, the heart of yoga is learning Eventually, Donna says, she real- text for teacher ethics (Teaching how to be compassionate and kind to ized that she didn’t want to be cast in Yoga: Exploring the Teacher-Student yourself. In doing so, Donna believes, the role of a healer. Instead, she Relationship). She draws from this you can find a greater capacity to be wanted to empower others, giving deep well of yoga experience and compassionate and kind to others. them the skills needed to practice translates it to easy-to-understand There’s an undeniable beauty in this self-care. She eschewed the tradi- cues for students and teachers alike. idea, one that underpins the essential tional pedagogy model, which relies In her eyes, the foundational as- practice: By embarking on a deeply on the teacher to instruct the student pects of yoga are the most important personal journey, we can have a posi- through hierarchy, and developed a for a healthy mind, body, and practice. tive impact on others and make the unique approach. In it, she would Accordingly, Donna’s class aims to world a kinder, better place.

7  YOGA 101 A handy guide to the basics

What is yoga? U.S. include Vinyasa, or flow yoga; Okay. But don’t I need to be flexi- Yoga is a practice that links body Ashtanga yoga; Kundalini yoga; re- ble to do yoga? and breath through movement and storative yoga; and meditation yoga. Here, Donna doesn’t mince words: meditation. The practice has been “There is not a single sutra that has around for nearly 5,000 years in Sounds intense. Does yoga always the word flexibility.” The truth is that some form; The Yoga Sutras by Pa- have to be physical? anyone can do yoga; all types of bod- tanjali, likely compiled around 400 No, yoga is not just a physical practice. ies can experience a pose. And that to 500 BCE, created a systematized And it’s only as intense as you want it experience is more important than outline of the practice. to be. Yoga encompasses layers of phi- whether you can touch your toes. losophy, meditation, and guidelines That said, yoga can help you become Got it. So what does the word for living well. It’s about taking your more flexible in a physical sense. It yoga mean? aspirations—to feel calm, vibrant, can also offer tools for dealing with The word yoga is derived from the healthy, connected—and making difficult and stressful times. Sanskrit root word yuj, which them into “a present- tense possibili- means to “yoke,” “join,” or “unite.” ty,” as Donna says. This goes beyond What about those fancy mats and Here, it’s about binding together the the , or poses, which focus on trendy ? Do I need spe- breath, body, and mind. In the mod- stability and strength. Even those are cial equipment or clothes? ern world, this might encompass a less about movement and more about Nope. You can use things that you variety of practices, done in a vari- learning how not to move—which is have around your home. (See “Get ety of environments. Some of the to say, learning how to be steady and Into Gear” on page 11.) As for cloth- most popular types of yoga in the comfortable in your surroundings. ing, wear something comfortable!

Fitting Yoga Into Your Life Stillness has a place—any time, any space

I’M TOO TIRED could also try a guid- ly amounts to an area nothing wrong with Their interruptions The Bhagavad Gita, ed meditation if measuring roughly unrolling a mat on the can all be part of your one of yoga’s founda- you’re seriously six-by-three feet, and kitchen floor. practice; work on tional texts, explains wiped and can’t do it’s fine if that space is staying connected how no step on the physical . temporary. Studio MY PERSONAL and mindful. Also, path of yoga is wast- apartment? Slide the LIFE IS… HECTIC consider doing Yoga ed. That includes the I DON’T HAVE coffee table against You don’t need a Nidra, which empha- non-physical as- SPACE the wall. House in the “perfect” vibe to sizes meditation. pects. You can simply If you’re doing physi- ’burbs? Pull your car practice yoga. A With practice, you sit at your desk or on cal asana practice, into the driveway and place to call your own can do this anywhere, the couch and follow you’ll need enough use the garage. Get is helpful, but if you anytime. Some the rhythm of your room to lie on the creative, and ignore have pets or family teachers suggest breath. (Yes, that floor with your arms the noise of Insta- members running that you lie in bed to counts as yoga.) You overhead. This usual- gram inspo. There’s around, embrace it. practice!

8 GLOSSARY The beliefs, practices, and ideas you may encounter in yoga

ASANA Pranamaya, Manomaya, Vi- NAMASKAR SURYA NAMASKAR The Sanskrit word for “pose.” jnanamaya, and Anandamaya. A traditional Indian greeting Sun salutation, or a se- This is a general term used The first and outermost, An- or gesture of respect. Typi- quence of poses done to to describe both sequences namaya, is referred to as the cally done at the end of a warm the body. There are and a single pose in yoga. gross body. Pranamaya is yoga class or when saying three main variants of the the life force or energy force “namaste.” Surya Namaskar, which all ASHTANGA YOGA of the body, linked to the progress along different Ashtanga means “eight breath. Manomaya, the mind NAMASTE patterns. limbs,” and this type of yoga layer, deals with thoughts and A namaskar, usually given is generally much more emotions; Vijnanamaya is while pressing the palms VINYASA structured than other variet- focused on intuition, wisdom, against each other in front of Sometimes used to refer to ies. Ashtanga largely sticks and perception. Anandama- the heart center and bowing a series of postures done in to a set sequence of poses ya, the innermost sheath, is the head. (“Namaste” trans- the common sun salutation (known as Primary and Sec- known as the bliss sheath. It lates as “I bow to you.”) You’ll sequence. ondary series) that a practi- represents unending joy, love, hear this said as a closing to tioner moves through at and peace. many classes, too. VINYASA YOGA their own pace. When a stu- A modern type of yoga dent cannot do a pose, they KUNDALINI YOGA OM OR AUM where one pose flows into stop there and return the Kundalini yoga is a form of The sound made when another, almost like a dance next day, then restart the yoga that involves chanting, chanting in yoga class. Often sequence. Typically in Vinya- same sequence. This contin- meditation, movement, given as a mantra, om has a sa yoga, practitioners do ues until they gain enough singing, and breathing exer- wide variety of significant one breath and one pose. strength and flexibility to cises, believed to awaken meanings in yoga: It embod- move on to the next pose Kundalini energy that’s said ies the idea of the unification (Ashtanga is typically prac- to reside at the base of the of mind, body, and spirit, and A practice of yoga that is ticed early in the morning, spine. Kundalini energy it can also represent the similar to , up to six days a week). moves up the spine through sound of the universe, or all in that it uses long-held the seven chakras. sounds together. poses for deep stretching CHAKRAS and relaxation but incorpo- Seven wheels of energy that MANTRA rates some practices of are believed to be centered A word or saying that is Energy or life force. Often Chinese medicine. along the spine, from the base repeated during meditation associated with the breath. of the pelvis to the crown of or a yoga practice. One YOGA the head. The chakras are of- mantra Donna uses is the PROPRIOCEPTION The practice of specific pos- ten associated with the colors Gayatri Mantra: Awareness of our body in es, meditation practices, and of the rainbow, moving from space. philosophy that helps yoke red (at the base of your pelvis) breath, body, and mind. One to purple (at the crown of Sanskrit RESTORATIVE YOGA misconception is that you Om bhur bhuvah svah your head). A type of yoga that focuses need to be flexible to prac- Tat savitur varenyam Bhargo devasya dhimahi on deep relaxation through tice yoga—you do not. Dhiyo yo nah pracodayat long-held poses that are often A modern type of yoga that Donna’s translation supported by various props. YOGA NIDRA involves long-held poses. Everything on the earth, in Yogic Sleep, a practice that Typically this yoga is slightly between and above SANSKRIT uses deep guided medita- slower-paced than modern Is arising from one ever- A language of Southeast tion to relax and rejuvenate Vinyasa yoga, and sequenc- renewable source Asia that is frequently used the body. This practice in- es can vary. If my thoughts, words, and in yoga for mantras, pose vokes a state between being deeds reflected this com- names, meditation tech- awake and being asleep, plete understanding of unity KOSHAS niques, and other yogic work. wherein the practitioner is I would be the peace that I The sheaths of the body. In am seeking in this moment. Some communities in India still conscious of what is yoga, there are five: Annamaya, still speak Sanskrit. happening around them.

9  MOUNTAIN POSE Tadasana

RAISED HANDS POSE RAISED HANDS POSE Urdhva Hastasana Urdhva Hastasana

Sun Salutation FORWARD FOLD FORWARD FOLD Uttanasana SURYA NAMASKAR Uttanasana

There are three main variants of the Surya Namaskar, which all progress along different patterns. Here, you’ll find the 10-part sequence for Surya Namaskar A. HALF FORWARD FOLD HALF FORWARD FOLD Ardha Uttanasana Ardha Uttanasana

DOWNWARD FACING DOG LOW PLANK Adho Mukha Svanasana Chaturanga

UPWARD DOG Urdhva Mukha Svanasana

10 GET INTO GEAR Common yoga props (and clever DIY alternatives)

11  ike other modalities that involve physical move- ment, yoga uses props to make more facets accessi- Lble to more people. They support the body: If you can’t touch your toes, a block or chair helps bring the floor closer to you. Props are a fantastic way to get the sensation of a pose, YOGA BLOCKS YOGA STRAPS too. Here’s a rundown of basic yoga Made from foam, cork, or wood, When you have a limited range of gear, which will help as you progress blocks help raise the floor to meet flexibility, yoga straps can help through Donna’s class—and beyond. you in more challenging poses. you get into a pose as well as sup- Stacked books can also work, and port your mobility. If you don’t Not ready (or able) to make the in- if your practice uses blocks to have a strap, you can swap in a vestment? No worries. We’ve includ- squeeze or lift, you can sub in a necktie, belt, or even a plain ed suggestions for budget-friendly rolled towel or blanket. towel instead. alternatives, too.

YOGA MAT YOGA BOLSTERS MYOFASCIAL While students typi- Generally seen in restorative and RELEASE BALLS cally use a rubber or plastic mat, meditation-style classes, yoga Used to massage different muscle early practitioners often relied on bolsters support the body in re- tissues, the balls come in numer- blankets. You can do the same, clined or seated poses. If you don’t ous types and sizes, depending on but be sure to lay it on something have a bolster, you can use a the body part you are targeting. grippy so it doesn’t slide around couch cushion or a firm pillow Any tennis ball, lacrosse ball, or during sessions. as a prop instead. racquetball will also work.

YOGA BLANKETS YOGA CHAIR EYE PILLOWS Often serape-style, blankets offer In classes geared toward those Draped over the face to enhance firmness and weight while being who cannot (or do not want) to get relaxation poses and meditation, washable and easy to store. A on the ground, yoga chairs are of- these pouches are filled with bath towel or a small throw will do ten used; they resemble folding grains and aromatherapy oils. just fine, as long as it provides chairs without a back. You can Make your own with a new sock or some padding and firmness when substitute a standard folding chair old pillowcase, uncooked rice, and rolled or folded. or a small ottoman. a few drops of essential oil.

12 PRIVATE PRACTICE

THE WORLD OF YOGA IS EXPANSIVE. Sometimes the practice emphasizes physical activity; other times, you simply sit or lie down and meditate. You might break a sweat, get a light cardiovascular workout, support your resting heart rate, or learn to relax—or a unique combination thereof. Really, the important part is finding the right variety of yoga for you. It’ll deepen your connection to the practice and ensure that you get the most benefit from it. Not sure where to start? Follow this guide to narrow down your options. If you’ve been practicing for some time, take a moment to reevaluate; reflect on your abilities, injuries, movement needs, and personal preferences, which can all shift over time. You might even need to try a few different practices. That’s okay. Be patient. Giving yourself permission to grow and evolve is part of the journey.

13  Find Your Yoga Practice Which yoga should you follow? It’s a deeply personal choice. And with thousands of types to choose from, it can feel a little overwhelming

No Do you have any physical constraints (injury, pain, Yes or illness) to consider here?

Great! How do you feel about exercise, What type? movement, and effort?

Let’s do it! Not a huge fan of exercise, Chronic. Less move- Temporary. I have an I’m relatively but I’m new to yoga and want ment and more modifi- injury, illness, or athletic and like to give it a shot. Some cation or prop support soreness that I’m to move. movement works. is best for me. recovering from.

Do you want the same How do you feel Would you like a Would you rather sequence of about learning philosophical yoga emphasize movement, or movements, or would about anatomy and style or a more relaxation to help you enjoy variety? spirituality? physical style? you focus?

The same I’m interested in Not so interested in Movement. sequence learning the the nuances of anat- seems right; anatomy and omy. But I like learn- I want to ex- spirituality! ing about spirituality! plore my Let’s get Relax and body without physical! focus. thinking too much about Oh, I like Philosophy following variety. is my thing. along.

ASHTANGA KUNDALINI VINYASA HATHA YIN RESTORATIVE MEDITATION YOGA YOGA YOGA YOGA YOGA YOGA

MORE PHYSICAL PRACTICES LESS PHYSICAL PRACTICES

14 A BRIEF HISTORY OF YOGA IN THE WEST The modern ubiquity of yogic exercise has strong (and long-standing) intellectual roots

ver the past half-century, sage and student of yoga, began to the growth of yoga in the write down 195 aphorisms, or sutras Western world has been (words of wisdom), about the path nothing short of breath- of yoga. Referred to collectively as Otaking. It’s everywhere—social me- The Yoga Sutras of Patanjali, these dia, fitness clubs, boardrooms, and texts don’t describe particular designer fashion. This is especially asanas, or poses. But they do pro- true in the U.S., where yoga is now vide the backbone of the modern among the most popular of exercise yoga practice we see today. modalities, an industry unto itself. BCE Another core text is the Bhagavad But the Western fascination with c.2000 Gita, a part of the epic Mahabhara- Yoga originates, yoga goes back centuries and has lit- ta, an ancient Indian philosophical according to some tle to do with the physical asana historians, from beliefs text likely from the 2nd century movements now commonly associ- held by people of the BCE. The story takes place in the ated with the practice. Indus Valley Civilization. form of a dialogue between Arjuna, The origins of the practice are a warrior, and Krishna, an avatar of truly ancient. Yoga comes from tra- the Hindu god Vishnu. Krishna ditions that date back to around gives Arjuna advice about life and 2000 BCE when the Indus Valley his future while fighting family Civilization thrived. From there, a members on the battlefield. The number of different forms of yoga Gita is considered to be a guide to evolved, primarily taught and prac- all the different paths of yoga. ticed by men to commune with the Foreign-language translations of universal spirit. It was a way to cul- these texts facilitated the spread of tivate knowledge and, in some cas- yogic ideas outside of India. The Gita es, escape the suffering of the cycle was first rendered into English in of existence. Each school took a dif- 1785, published with an reverent ferent approach to achieve enlight- preface by Warren Hastings. Its im- enment. Karma yoga became known pact on the U.S. was immediate. BCE as the yoga of action; Bhakti yoga, c.350 (Thomas Jefferson and John Adams the yoga of devotion; Jnana yoga, Patanjali, a sage and were both influenced by Indian phi- student of yoga, writes the yoga of knowledge. losophy and exchanged letters about down 195 aphorisms, These practices were largely or sutras (words of the subject.) The German Roman- passed down as an oral tradition, wisdom), about tics—Hegel, Herder, Schlegel—were from teacher to student, for centu- the path of yoga. enamored, too. Wilhelm von Hum- ries. Sometime between the second boldt wrote that “this episode of the and fifth century BCE, Patanjali, a Mahabharata is the most beautiful,

15  nay, perhaps even the only true phil- century, the Western understanding osophical poem which we can find in of the practice was primarily focused all the literatures known to us.” on movements as a process for attain- During the mid-19th century, the ing physical health. (Its most influen- Transcendentalists also found inspi- tial figure, Eugen Sandow, was a Prus- ration in the Gita, honing in on the sian bodybuilder; early illustrated, spiritual and introspective elements English-language handbooks told of of yoga. Ralph Waldo Emerson’s the “yogic .”) But Yo- journals include frequent mentions gananda focused on the big tent, ex- of medieval Indian scripts; his poem plaining how the Sutras and the Gita “Brahma,” published in The Atlantic 1785 could lay out a path. You didn’t need in 1857, is an ode to Hindu concepts The Bhagavad Gita, to live an ascetic life or renounce of time and space. As Natalia Petrze- considered to be a guide to worldly possessions, he explained, to la notes in The Washington Post, the different yoga paths, is commune with the universal and es- Henry David Thoreau was drawn to translated into English. cape life’s constant churn. yogic life as a form “of resistance to The appeal of his approach was mainstream market capitalism.” multifaceted. Chiefly, it relied on the They weren’t alone. Madame scientific method, in that each prac- Blavatsky, co-founder of the Theo- titioner could apply the tenets to sophical Society of America, specu- their own lives and reliably return lated on the yogic subtext of Jesus in the same results. His “science of reli- Western theology. Evelyn Underhill, gion,” as he called it, made this ap- one of the most prolific English- pealing to Westerners who were go- language pacifist authors, wrote ing through their own renaissance as about achieving “a contemplative science and technology thrived in life” and endorsed “the deliberate the postwar era. To wit, his memoir, and regular practice of meditation.” , circulated Into the 20th century, yoga remained 1893 widely during the 1960s and ’70s, largely the purview of the Indian Hindu monk Swami and was later promoted by thought elite. But intellectual practitioners Vivekananda lectures leaders like Steve Jobs. The book has on intolerance and were beginning to sew a grassroots purportedly sold more than 4 million religion in Chicago; movement stateside. he establishes the copies worldwide; according to the , a Hindu Vedanta Society publisher, roughly 175,000 copies monk from Calcutta, proved one of in New York a were printed in 2016 alone—more the practice’s most important West- year later. than half of them in English. ern ambassadors. In 1893, he deliv- The same year, Yoga Journal, a ered a now-famed lecture about in- leading industry magazine in the tolerance and religion at the U.S., and , the nation’s Parliament of the World’s Religions largest instructor sanctioning body, in Chicago. He also founded the Ve- released a landmark study. Accord- danta Society, the first teaching in- ing to their data, more than 36.7 stitution for Indian philosophy in million Americans practiced yoga; the U.S., the following year in New modeling by Statista indicates that York City. While Vivekananda’s time figure has since eclipsed 55 million. in America was truncated by illness, To be sure, the boom reflects a another monk, Paramahansa Yoga- number of developments, particu- nanda, made Los Angeles home, set- larly the heightened focus on well- tling there in the 1920s. He estab- ness and the popularity of post- lished the Self-Realization 1920S modern thought. But in many ways, Fellowship in Mount Washington, Another monk, Paramahansa the yoga boom in the West is the California. Yogananda, settles in Los culmination of centuries of philo- Angeles and establishes Yogananda had a tremendous im- the Self-Realization sophical groundwork—and a testa- pact on the popular image of yoga as Fellowship in Mount ment to the awesome adaptability of we know it today. In the early 20th Washington, California. an epic Indian tradition.

16 BASIC

WHETHER YOU’RE JUST STARTING A YOGA PRACTICE or building on a wealth of previous experience, it’s important to maintain a grasp of basic poses. In this guide, we’ll briefly cover common foundational asana from sun salutation. Know that several of them involve props (see page 11) and that their exact names and positions might vary, depending on the type of yoga practice you’re engaging. Also pay attention to the reference levels—“Beginner,” “Intermediate,” and “Advanced”—which note how you can adapt these poses based on your experience, comfort, and level of mobility. Be mindful of your health and fitness, and listen to your body.

17  01

Easy Seated Pose SUKHASANA

This can be any permutation of a seated pose, done while sitting flat on the floor with a cushion, rolled-up blanket, towel, or block, or while sitting in a chair. It’s often used to set students up for meditation.

Soften your gaze or close your eyes

Gently rest your palms facing up

BEGINNER INTERMEDIATE ADVANCED If you can lower yourself to the floor, start For a deeper version of Sukhasana, start Some advanced practitioners like to sit in by sitting so your hips are slightly raised by lowering the height of your cushion, lotus or half lotus (Padmasana or Ardha off the ground. Extend your legs out long block, or blanket, letting your pelvis rest Padmasana) for meditation. This requires in front of you, and flex through the soles on the floor. Tip the front of your pelvis quite a bit of flexibility in the ankles, hips, of your feet. Cross your right ankle over forward so that you can support the natu- and knees, and is not recommended for your left and bend both knees, bringing ral curvature of your lower back. At the those with any issues in those areas. your ankles under your knees into a same time, reach up through the crown of Come to sit on the floor with both legs out cross-legged seat. Find a place where your head as if someone is tugging a straight in front of you. Bend your right your spine is long but keeps its natural string that attaches there. Close your knee and draw your right foot to the root curve. Adjust your support as needed. eyes and breathe. of your left thigh, so your heel is close to your belly button. Then bend your left knee and draw your left foot to the root of your right thigh, so your heel is close to your belly button.

18 02

Mountain Pose TADASANA

This is a standing pose where your arms can be at your sides or lifted over your head, incorporating a slight backbend with your gaze lifted toward your thumbs. A foundational pose, it helps us gain awareness of our body in space.

BEGINNER Stand with your feet hip-width apart, toes pointed forward. Your knees should stack over your ankles, your pelvis neutral, stacked above your heels. Your shoulders should stack over your hips, and your Keep your head head should be in a neutral position. Rest in a neutral your hands by your sides, and turn the position palms forward. Close your eyes. Breathe from the soles of your feet into your body.

INTERMEDIATE Standing with your feet closer together, imagine drawing from your inner ankle bone up to your inner groin. Feel your legs firm. Engage your belly, and draw it up and in toward the base of your rib cage. Draw your shoulder blades back and down alongside your spine; stack your head over your heart, drawing your ears back slightly and tucking your chin so the back of your neck elongates. Keep your hands at your side or move into Ta- dasana with your arms up over your head, a pose sometimes called upward salute, or Urdhva Hastasana.

ADVANCED Standing with the inner edges of your feet touching, draw your outer shins back in space without moving your feet. Draw from your inner knee up to your inner groin, then imagine zipping up a tight pair of jeans from your pubic bone to your belly button. Engage your core, and draw your belly button toward your spine. Without flaring your ribs, draw your shoulder blades toward each other and let them slide down your back. Draw your head over your heart and slightly tuck your chin so that the back of your neck lengthens. Raise your straightened arms up and overhead with the palms facing each other for Urdhva Hastasana.

19  03

Forward Fold & Half Forward Fold UTTANASANA & ARDHA UTTANASANA

For Uttanasana, place your hands near the floor or feet, and fold your body in half at the hips, with legs straight or slightly bent. For Ardha Uttanasana, let your hands rest on your thighs, knees, or shins. Gaze ahead at the floor.

FORWARD HALF FORWARD FOLD FOLD

BEGINNER INTERMEDIATE ADVANCED From Tadasana, inhale and lift your heart, From Tadasana, inhale and lift your heart, From Tadasana, touch the inner edges of then exhale, folding at your hips. Try not then lift your hands over your head, your feet, inhale, and lift your heart. Lift to round through your back or pelvis. palms facing each other. Exhale and fold your hands over your head, palms facing (Place your hands on blocks or a bolster at your hips, keeping your spine neutral. each other. Exhale and fold at your hips; to bring the floor up to you.) If you have Place your fingertips or palms on the keep your spine neutral. As you reach the tight hamstrings, try bending your knees floor in front of or next to your feet. Let end of your range of motion, place your slightly, and keep working to get those your head hang heavy. Draw your belly palms on the floor beside your feet, your legs straighter. For Ardha Uttanasana, on button toward your spine and gaze to- fingertips in line with your toe tips. Hang your next inhale, lift your torso until it ward your shins or knees. Keep your legs your head heavy. Draw your belly button comes roughly parallel with the earth and as straight as possible without hyper-ex- toward your spine and gaze toward your rest your hands on your thighs, just above tending your knees. For Ardha Uttanasa- shins or knees. Keep your legs straight your knees or on your shins, depending na, inhale and bring your torso parallel to without hyper-extending your knees. Let on your flexibility. On your next exhale, the earth. Rest your fingertips on your your nose reach your shins or knees. Do fold back to Uttanasana with blocks or a shins, and gaze toward the ground be- not rock your weight; keep it grounded bolster under your hands. yond your feet. Engage your core; don’t into the middle of your feet. Inhale, come allow your weight to rest on your arms. up onto your finger pads, and gaze for- Exhale, and return to Uttanasana. ward. Exhale, and return to Uttanasana.

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Downward Facing Dog ADHO MUKHA SVANASANA

Adho is derived from the Sanskrit word adhas, which means “down,” and Svana means “dog.” The pose’s shape resembles a dog stretching: Your hands and feet are on the ground while your hips and pelvis are lifted up.

Distribute your weight evenly among your hands and feet

BEGINNER INTERMEDIATE ADVANCED Come down onto all fours on the floor. From forward fold, plant your hands on Following similar cues for the intermedi- Place your hands under your shoulders the mat and step back so your feet are ate level, come into your Adho Mukha and your knees under your hips. Tuck hip-width distance, your body forming an Svanasana. Focus on drawing your ster- your toes, and press evenly onto your upside-down V shape. Press your palms num toward your shins and moving the hands, lifting your hips toward the sky. into the mat, straighten your elbows, and crown of your head more toward the floor, Keep your knees slightly bent so your internally rotate your upper arms while all while keeping your elbows straight heels lift off the mat. (Be sure to distrib- shining your inner elbows toward the top and pressing evenly into your palms. ute your weight evenly across your hands of your mat. Straighten your legs to move Firm your upper thighs and focus isolat- and feet.) Let your head hang between your heels more toward the mat. Actively ing your upper inner thighs, rotating your arms and take a few deep breaths, press down into the Ls of your hands and them back and apart while keeping your continuing to work your heels closer to the soles of your feet. Take 5 to 10 feet firmly planted on the mat. Actively the ground. If you’d like to feel the sensa- breaths here. move your chest more toward the floor. tion of grounding the heels, use a rolled- The soles of your feet should completely up towel or folded blanket beneath your connect to the floor. heels. You can also use blocks under your hands to get your heels to the mat and work to straighten your legs.

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Low Lunge & High Lunge ANJANEYASANA & UTTHITA ASHWA SANCHALANASANA

These poses are great for opening your hip flexors and the fronts of the thighs, and engaging your hamstrings. These pose names can often be used interchangeably (or sometimes called “low crescent” and “high crescent”).

LOW HIGH LUNGE LUNGE

BEGINNER INTERMEDIATE ADVANCED From all fours, take your right foot back From all fours, take your right foot toward Follow the instructions from the interme- toward the back of the mat. Lift it off the the back of the mat. Lift it like you’re diate level to get into Anjaneyasana. Lift mat like you’re standing on the wall be- standing on the wall behind you, flexing your back knee off the ground and stack hind you, flexing through your foot. Then through your foot. Then draw knee to your back heel to above your toes. Your draw knee to nose, placing your foot in nose, placing your foot in between your back foot should be perpendicular to the between your hands at the top of the hands at the top of the mat. Now pressing floor. Draw your front foot back and mat. This is a modification of An- into the right ball of your foot, lift your squeeze your thighs toward each other, janeyasana. Keep your hands on the back knee off the mat, actively pushing as if your legs are a pair of scissors. Keep floor, framing your front foot. Utthita through the sole while pressing down this action and engage your belly to take Ashwa Sanchalanasana can be done by into your left foot at the front of the mat. the weight off your hands and arms. Let lifting your torso upright and taking your Keep both your hands on the floor for low your fingertips brush the floor. When you arms above your head or to your front lunge. Utthita Ashwa Sanchalanasana move into Utthita Ashwa Sanchalanasa- thigh while keeping your back knee on can be done here with your arms above na, lift your torso and arms above your the ground. Be sure to do both sides. your head, palms facing each other, or head, maintaining that scissoring motion with your hands on your front thigh. with your thighs. For an extra challenge, Imagine that your torso is a plant growing deeply bend your front knee so your front out of the pot of your pelvis and lifting up. thigh comes parallel with the floor.

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High Plank PHALAKASANA

A common pose in many different exercise forms, Phalakasana engages your core, arms, and legs. The intermediate and advanced versions place more weight on your arms and shoulders and engage your core further.

Lengthen your neck and gaze between your hands

BEGINNER INTERMEDIATE ADVANCED From all fours, walk your knees slightly From all fours, walk your knees back until From all fours or Adho Mukha Svanasana, behind your hips and place your hands your head, shoulders, hips, and knees step your feet back until your body under your shoulders. This is a modified make one continuous straight line to the makes one continuous, straight line from plank pose that takes some weight off floor. As with the beginner pose, if you the crown of your head to the soles of your arms and core. If you have any is- have any issues with your knees, consid- your feet. Engage your core, and draw sues with your knees, consider placing a er placing a folded blanket underneath your belly button to your spine. Shift your folded blanket underneath for extra for extra cushion and support. weight forward and back on the balls of cushion and support. your feet, finding a place where the soles of your feet are perpendicular to the floor and your hands are under your shoulders. Hold the pose for as long as desired.

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Low Plank CHATURANGA

Chaturanga is very challenging, even for long-practicing yogis. This pose is essentially a half push-up that’s held and, in some cases, used as a transition to move into another pose.

Engage your core for stability

BEGINNER INTERMEDIATE ADVANCED From your knees-down Phalakasana, From your intermediate Phalakasana, From your advanced Phalakasana, slowly slowly lower your torso halfway down, slowly lower your torso halfway down, lower halfway down, ensuring your el- wrapping your elbows toward your ribs, wrapping your elbows toward your ribs, bows brush your ribs. Keep your gaze until your upper arms and lower arms are until your upper arms and lower arms are slightly ahead of your hands; engage perpendicular to each other. Keep your perpendicular to each other. Keep your your core to keep your body in one con- gaze slightly ahead of your hands and gaze slightly ahead of your hands and tinuous line from your head to the soles engage your core. Hold the pose for at engage your core. Hold the pose for at of your feet. Press back up to Phalakasa- least one full cycle of breath before mov- least one full cycle of breath before mov- na after one full round of breath, or move ing into the next pose. ing into the next pose. into Urdhva Mukha Svanasana (page 26).

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Cobra BHUJANGASANA

A prone backbending pose ideal for those who are new to the practice or suffer from lower back problems, Bhujangasana opens your chest and shoulders while keeping your thighs firmly grounded on the mat.

Press your shoulder blades into your upper back

Internally rotate your upper thighs

BEGINNER INTERMEDIATE ADVANCED From your belly, bring your hands along- From your belly, place your palms on the Enter the pose the same way you would side your body on the mat, fingertips in floor next to your chest, fingertips in line in the beginner and intermediate stages. line with the tops of your shoulders. Draw with the front of your shoulders. Hug your Rather than keeping your hands planted your elbows back toward your ribs. Your elbows to your sides. Press your hands on the ground, hover the palms of your elbows will point roughly toward the sky. firmly into the floor and begin to lift your hands above the mat and use your back Take your feet to hips-width distance and chest. Keeping your elbows drawn to muscles to lift your heart and sternum. press down into the tops of your feet— your sides, actively press your shoulder Notice how your breath moves your body. primarily focusing on grounding all 10 blades into your upper back. Now broad- Alternatively, come up into a larger back- toes into the mat. Internally rotate your en and expand your chest, pulling your bend with your hands on the ground. upper thighs to keep your sacrum broad; heart forward and up. Without losing the lifting from the back body, gently raise height of your heart, draw your shoulders your sternum and head off the floor, put- away from your ears. ting a little weight in your hands.

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Upward Dog URDHVA MUKHA SVANASANA

A more advanced backbend, this pose opens your chest, shoulders, and belly while your thighs hover above the mat. Experienced practitioners should consider doing both Urdhva Mukha Svanasana and Bhujangasana.

INTERMEDIATE & ADVANCED From your modified Chaturanga (or lying prone on your belly, forehead resting on the floor), make sure your feet are hips- width apart and parallel, and your toes are extended straight back from your heels. Place your hands on the floor next to your lower ribs, with your elbows stacked over your wrists, the creases of your wrists parallel to the front of your mat. Firmly press all your toes into the floor, so your quadriceps engage and your kneecaps pull up slightly. Actively drag your hands back toward your pelvis, and press your sternum forward and up toward the sky. Draw your inner thighs up toward the sky while releasing the skin of your buttocks down toward the earth. The fronts of your thighs should lift off the floor so that you are hovering just above the mat, with your weight resting on the tops of your feet and the palms of your hands.

Engage your quadriceps

Keep your elbows stacked over your wrists

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Side Angle Pose UTTHITA PARSVAKONASANA

This pose stretches the sides of your body, from your feet all the way to your fingertips. Using props—like a block under your hand—can make this pose more accessible for those with injuries or restricted movement.

Keep your raised arm in line with your stretched leg

Form a 60- degree angle with your foot

BEGINNER INTERMEDIATE ADVANCED Begin facing the long side of the mat, Facing the long side of the mat, arms As you face the long side of the mat, arms stretched out to the sides, feet par- stretched out to the sides, move your feet stretch your arms out to the sides, and allel to each other and directly beneath parallel to each other and directly be- keep your feet parallel to each other, di- your hands. Externally rotate your right neath your hands. Externally rotate your rectly beneath your hands. Externally ro- thigh so your foot is parallel to the long right thigh so your foot is parallel to the tate your right thigh so your foot is paral- side of the mat. Turn your left toes slight- long side of the mat. Turn your left toes lel to the long side of the mat. Turn your ly toward your right foot, so your left foot slightly toward your right foot, so your left left toes toward your right foot, so your forms a 60-degree angle. Line up your foot forms a 60-degree angle. Line up left foot forms a 60-degree angle. Line up right heel with your left inner arch. On your right heel with your left inner arch. your right heel with your left inner arch. your exhale, bend your right knee and On your exhale, bend your right knee and On your exhale, bend your right knee, and reach your right arm out to the right to bring your right hand to a block behind bring the flat palm of your right hand to lengthen your right side waist. Take your your ankle, or take your fingertips all the the floor outside of your foot. Resist col- right elbow to your right thigh. Finally, way down to the floor. Finally, reach your lapsing onto the top of your thigh and ac- reach your left hand past your head, cre- left hand past your head, creating a tively stretch from fingertips to the sole ating a straight line from your left heel to straight line from your left heel to your of your foot. Reach your left hand past your left fingertips. left fingertips. your head.

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Warrior 1 & Warrior 2 I & VIRABHADRASANA II

These poses are named for Virabhadra, a warrior incarnation of Shiva with a thousand heads. In the first variation, your arms are raised, while in the second, your arms are opened and lowered to shoulder height.

WARRIOR 1 WARRIOR 2

BEGINNER INTERMEDIATE ADVANCED For Virabhadrasana I, start in Tadasana Follow the steps above, but instead of Follow the steps in the beginner and in- and, with an exhale, step your feet 3½ to separating your feet hips-width distance termediate instructions, aligning your 4 feet apart. Raise your arms overhead, (as if you’re standing on railroad tracks), right heel with your left heel as if you are with your palms facing each other. Turn align your right heel with your left heel as on a balance beam. Rotate your pelvis so your left foot inward 45 to 60 degrees to if you are on a balance beam. Rotate your that it squares with the front of your mat. the right and your right foot out 90 de- pelvis to square (or come as square as Keep your back heel firmly anchored on grees to the right. Separate your feet to possible) to the front of your mat. Focus the ground. After entering into Virabha- hips-width distance, exhale, and rotate on working to keep your back heel on the drasana II, try to keep your front thigh as your torso to the right, squaring the front ground. For more intermediate versions parallel to the floor as possible. Be sure to of your pelvis with the front of your mat. of Virabhadrasana II, the more parallel do both sides. With your left heel anchored to the floor, you can bring your front thigh to the floor, exhale and bend your right knee over the more difficult the pose becomes. Be your right ankle, so your shin is perpen- sure to do both sides. dicular to the floor. To enter into Virabha- drasana II, open and lower your arms to shoulder height. Keep your head turned to the right and gaze over your fingers.

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Triangle Pose TRIKONASANA

Trikonasana, meaning “three-pointed,” is a standing pose that offers three points of connection with the floor. For those with limited flexibility, a block may come in handy and provide stability.

Gaze up at BEGINNER your top thumb Stand in Tadasana. Exhale and step your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them ac- tively out to the sides with your palms down. Next, turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align your right heel with your left heel. Firm your thighs and turn your right thigh outward, so the cen- ter of your right kneecap is in line with the center of your right ankle. Exhale and surf your torso to the right directly over your right leg, bending from your hip joint (not your waist). Allow your left hip to come slightly forward, and lengthen your tail- bone toward your back heel. Take your right hand down to your shin; reach up through your top arm, gazing up toward your top thumb. Stay in this pose for 30 seconds to one minute. To lessen the in- tensity of the pose, step your feet closer together. Be sure to do both sides.

INTERMEDIATE Follow the steps above. Rather than tak- ing your hand to your shin, take it to your ankle or a block on the floor instead. You can also separate your feet farther apart to increase the intensity of the pose.

Widen your stance to increase the ADVANCED intensity Follow the steps above. Rather than tak- ing your hand to your ankle or a block, take your hand to the floor outside of your right leg instead. Don’t collapse into your chest. Imagine that you are between two panes of glass. Hold the pose as you see fit.

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Revolved Triangle Pose PARIVRTTA TRIKONASANA

A (literal) twist on the previous asana, this standing pose is a more advanced, spirally version of Trikonasana. As with the previous pose, a block may provide support and a deeper stretch for those with limited flexibility.

Reach your extended arm as high as you can

Keep your legs straight

BEGINNER INTERMEDIATE ADVANCED Find Tadasana, facing the long edge of Find Tadasana, facing the long edge of Find Tadasana, facing the long edge of your mat. Inhale, and step about 3 feet your mat. Inhale, and step about 3 feet your mat. Inhale, and step 3 feet apart; apart; parallel the outside edges of your apart; parallel the outside edges of your parallel the outside edges of your feet to feet to the outer edges of your mat. feet to the outer edges of your mat. the outer edges of your mat. Reach your Reach your arms out, palms facing down. Reach your arms out, palms facing down. arms out, palms facing down. Turn your Turn your left foot inward 60 degrees and Turn your left foot inward 60 degrees and left foot inward 60 degrees and turn your turn your right foot outward 90 degrees. turn your right foot outward 90 degrees. right foot outward 90 degrees. Internally Internally rotate your entire left leg until Internally rotate your entire left leg until rotate your entire left leg until your torso your torso and left hip face the right. your torso and left hip face the right. and left hip face the right. Keep your legs Keep your legs straight and your knee- Keep your legs straight and your knee- straight and your kneecaps lifted. Hold- caps lifted. Holding the pose, exhale and caps lifted. Holding the pose, exhale and ing the pose, exhale and rotate your pel- rotate your pelvis, abdomen, chest, and rotate your pelvis, abdomen, chest, and vis, abdomen, chest, and head to the head to the right, so that your left arm ex- head to the right, so that your left arm ex- right, so that your left arm extends over tends over your right leg. Rest your left tends over your right leg. Rest your left your right leg. Rest your left palm flat to fingers on your shin or above your knee hand on a block as you extend your right the floor on the outside of your shin as as you extend your right arm up. Gaze to- arm up. Gaze toward your top hand. Do you extend your right arm up. Gaze to- ward your top hand. Do both sides. both sides. ward your top hand. Do both sides.

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Staff Pose DANDASANA

This is a seated pose that targets your hamstrings and hips. The goal in the beginner stage is to have your posture aligned with the natural curve of your spine. Props like a blanket or bolster can help provide support.

BEGINNER Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be be- cause you have tight hamstrings; try sit- ting on a blanket or a bolster to lift the pelvis and find the natural curve of your spine. Sit toward the front of your sitting bones and flex your feet. Place your hands on blocks or on the floor next to your hips with your fingertips facing for- ward. Some teachers have you forward fold from this position.

INTERMEDIATE Remove or reduce the props you’re sit- ting on to get a deeper stretch into the hamstrings.

ADVANCED If you want a deeper hamstring stretch, fold forward, keeping the back long. Some very flexible yogis can get their nose to their knees.

Keep your feet flexed

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Corpse Pose SAVASANA

Savasana allows you to reconnect to your body and your breath at the end of class. There are plenty of variations (you can elevate the calves or head), but this is a relaxation pose. There are no physical advancements to make.

To calm an active mind, focus on your breath

ALL LEVELS Lie on your back, close your eyes, and face your palms up toward the ceiling. Gradually work through your body, noting the tensions. Release them. Nourish yourself with relaxation. Observe the sen- sation of lightness. Then, when you’re ready, come out of Savasana by taking a few deep breaths. With practice, you’ll be able to feel yourself regaining a physical awareness of your fingers and toes, then your limbs and head. Slowly begin to move your body. Don’t underestimate the importance of Savasana—or its difficulty. In many ways, it can be the most challenging pose; still- ness, especially in the modern world, can seem elusive. Savasana requires you to be calm while remaining in the present. The active asanas guide you here, help- ing to stretch your muscles and relax your diaphragm, allowing you to breathe deeply and freely. Be gentle and attentive. Be patient.

32 THE LAST WORD Seminal texts to expand your yoga practice Bringing Yoga to Life: Yoga Nidra: A Meditative beyond the mat The Everyday Practice of Practice for Deep Relax- Enlightened Living ation and Healing by Donna Farhi by Richard Miller

Donna’s instant classic goes far For those interested in beyond the asana, exploring pursuing guided meditation, the philosophy of yoga within Donna recommends this the tradition’s intended volume from Miller, who lays framework: the improvement out the practice’s tenets with of our everyday lives. crisp, eloquent simplicity.

The Second Half of Life: Wherever You Go, There The Yellow Book Opening the Eight Gates of You Are: Mindfulness Med- by Baba Hari Dass Wisdom itation in Everyday Life by Angeles Arrien by Jon Kabat-Zinn Described by Donna as “the genuine article,” the yogi Baba Hari Dass, who The anthropologist and award- The MIT molecular biologist observed a vow of silence winning author of The Four- and mindfulness researcher for 78 years, published this Fold Way takes lessons from a maps out a pragmatic path for collection of sayings and variety of cultures to explore cultivating the self, showing us questions in 1973, promoting ideas about aging and the how to reclaim the inherent honesty, meditation, and importance of personal legacy. richness in every moment. the value of play.

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