Instructions

From tadasana, step your left foot straight back about 2-3 feet. Turn your left foot out very slightly, and bring your left hip forward so your entire pelvis faces forward. Tuck your pelvis to protect your lower back.

Bend your right knee and bring it directly over your right ankle. Tuck your pelvis. Keeping your lower body stationary, inhale and circle your arms out to your sides and overhead/ lengthening your spine and lifting through your heart into a gentle backward bend. Bring your palms together. As you exhale, soften your elbows and relax your shoulders down away from your ears, shoulder blades releasing down your back. Lead the bend with your heart, opening your chest and shoulders while keeping your pelvis tucked and shoulder blades apart.

Keep your neck long, bending it no more than the rest of your spine (i.e., don't tilt your head way back). Keep your shoulder blades apart, and shoulders relaxed. Gaze softly upward.

Breathe smoothly and naturally as you hold the pose and affirm mentally, "I am free! I am free!"

To exit, on an inhalation, straighten your right leg and lengthen your spine back to vertical as you stretch upward through your arms. On the exhalation, circle your arms slowly back down to your sides, maintaining openness in your chest. Step your left foot forward into tadasana.

Pause to integrate the effects of the pose, then repeat to the other side.

Se-tu Ban-dhaa-sa-na Setu = bridge; bandha = lock

Place a folded blanket on the floor and lie on the blanket in savasana, with the tops of your shoulders 2-3 inches below the folded edge of the blanket, arms directly alongside your body on the blanket.

Bend your knees and slide your feet in, about 4-6 inches from your buttocks. Keep your feet hip-width apart throughout this pose. Firmly tuck your pelvis and, on an inhalation, press the balls of your feet into the floor and slowly lift your spine off the floor, one vertebra at a time. Come up as far as is comfortable. Bring your palms together behind your back and interlace your fingers. Roll your shoulders under, one side at a time, opening your chest without closing off the back of your body.

To complete the pose, release your hands and grasp your ankles. Your shins should be vertical; if your knees are farther from your head than are your ankles, then either press up farther into the pose (pelvis firmly tucked) or release your ankles, step your feet away from your head, and interlace the fingers once again.

Breathe smoothly and naturally as you hold the pose. Mentally affirm, "I offer every thought as a bridge to divine grace."

To exit, inhale and tuck your pelvis, then exhale and slowly lower your spine back to the floor, one vertebra at a time.

Pause in savasana and integrate the effects of the pose. Or if your lower back needs a release, proceed immediately to a counterpose (e.g., hug your knees to your chest and roll side to side).

Bhu-jan-gaa-sa-na Bhujanga = serpent, snake

Assume a prone position with your forehead on the floor and feet hip-width apart (or less). Place your palms on the floor beside your chest, elbows close at your sides. Gently lengthen back through your legs during the entire pose.

On an inhalation, curl your torso off the floor in three stages: First use your neck muscles to lift your head (and only your head) as far as possible (without jackknifing your neck). Then use your upper back muscles to lift your chest as far as possible. Finally, press the pubis into the floor and use your lower back to lift you up as far as possible (but without lifting the navel from the floor).

Use your arms to provide stability and support, but not to push yourself up into the pose. Keep your elbows in at your sides, shoulders relaxed away from your ears, and shoulder blades spread wide. Gaze softly upward, keeping the back of your neck long.

Breathe smoothly and naturally as you hold the pose, and affirm mentally, "I rise joyfully to meet each new opportunity."

To exit, inhale and lengthen your spine; on the exhalation release your torso slowly back to the floor.

Dha-nur-aa-sa-na Dhanu = bow

Begin in the prone position with your forehead on the floor. Bend your knees, keeping them hip-width apart, and grasp the outsides of your ankles. Keep the pubis in contact with the floor throughout this pose to protect your lower back.

Inhaling, press the pubis into the floor, lift your legs off the floor, and begin to move your feet away from your head, drawing your upper body off the floor. As your body comes into a bow shape, keep your shoulder blades spread wide, knees hip-width apart, and pubis on the floor. Actively lengthen the entire underside of your body, with the tops of your thighs lengthening toward your knees, and your stomach/chest area lengthening toward your chin.

Breathe smoothly and naturally as you hold the pose and affirm mentally, "I recall my scattered forces to recharge my spine."

To exit, inhale and lengthen your spine, then on the exhalation lower your legs and torso slowly back to the floor. Let go of your ankles and lie in the prone position.

Mat-syaa-sa-na Matsya = fish

From savasana, place your hands underneath your sitbones arms straight, elbows shoulder-width apart (not under the body), and palms down. On an inhalation, press your elbows into the floor and your sitbones into your hands, lifting your upper body into a backward bend. If your head comes off the floor, soften your neck into the same curvature as the rest of your spine and gently lower the crown of your head to the floor. (Place only as much weight on the crown of your head as if you were standing upright, resting a hand on top of your head.)

Continue pressing your elbows into the floor and sitbones into your hands to maintain a dynamic backward bend of your spine. Open the chest and front of neck.

Breathe smoothly and naturally as you hold the pose and affirm mentally, "My soul floats on waves of cosmic light."

To exit, inhale and press your elbows into the floor, bringing the crown of your head off the floor and your chin toward your chest, lengthening the back of your neck. Then exhale and slowly remove the support of your elbows, gently lowering yourself back into savasana, starting with your lumbar spine and finishing with your head.

Locust Pose

"I soar upward on wings of joy!"

Sa-la-bhaa-sa-na Salabha = locust

Assume the prone position, arms down at your sides and chin to the floor. Pressing the pubis firmly into the floor, inhale and lift your legs, arms, and torso off the floor into a backward bend, using the strength of your legs, shoulders, and lower back. Turn your palms toward your body and lengthen your fingers toward your feet. To protect your lower back, keep actively pressing the pubis into the floor and lengthening through your legs. Keep the back of your neck long.

Breathe smoothly and naturally as you hold the pose, mentally affirming, "I soar upward on wings of joy!"

To exit, inhale and lengthen your entire body, then exhale and release back into the prone position.

Pause in the prone position and integrate the effects of the pose. Or, if your lower back needs a release, proceed immediately to a counterpose (e.g., balasana).