POSES with Love

STANDING POSE

Tadasana |

Mountain Pose

Find balance on all four corners of the feet, easy in the knees & “hip headlights” facing forward. Ribs lift away from chest, shoulders fall away from ears, fingers spread & reaching – palms facing front if that feels good for you. Finding a lifting & a grounding sensation all at once here.

STANDING POSE

Urdhva Hastasana | Extended Standing Pose

With palms facing forward, and on an inhale, raise the arms to a big V shape above your head. Exhale and lower the arms. Repeat. Option for “Goal post arms” to open up those shoulders. Focus on inhale to rise, exhale to lower.

STANDING POSE

Parsva Urdhva Hastasana | Standing Side Bend

We find the hip headlights and point them forward. Easy in the knees with the feet about hip distance apart.
The arms rise up overhead on an inhale
Clasping hands at the top or just touching palms. Allow the top half of the body to hinge sideways at the hip. Engaging the abs to support the lean. Drawing the tailbone down. Like there’s a weight attached to the bottom of the spine.

STANDING POSE

Utkatasana | Chair Pose

Toes knees and hips in line. Core strong & engaged. Inhale and lift the arms, strong in the core. Exhale sit back, tailbone reaching for the floor. Belly button reaching away from the knees, pushing through all four corners of the feet for a solid base. See if you can sit even further back as your chest lifts up and away from the top of your legs.

STANDING POSE

Vrikasana |

Tree Pose

Line up your “hip headlights” to both face front. The leg you are balancing on should have the heel lined up behind the center of the toes. The leg you are lifting, should be externally rotated. (so this hip headlight pointing out and away from the body) Remember to keep the core engaged.

You can lift the heel to just the ankle, or place the foot below or above the knee. Never place the foot on the knee itself. Hands can rest on the hips, or have the arms positioned down with the palms facing out. Option to raise the arms to a big V above the head, or in “goal post” arms. Practice builds balance – there is no other way!

STANDING POSE

Anjaneyasana | Low Lunge

With the feet about hip distance apart, toes knees and hips facing front, balance the weight of the body to take a big step forward with one foot. Bring the back knee down to the mat carefully. Try bringing the hands to the hips, bringing an awareness the pelvic bowl. Staying mindful of the pelvic bowl here, as if there is a mixing bowl we are balancing at the top of the legs. We don’t want to spill the bowl forwards, keeping the hip headlights facing squarely front.

STANDING POSE

Alana |

High Lunge

From standing, take a big step forwards and bring the front leg into a 90 degree angle. Aim to line the knee up with the middle toes of your foot. Curl the back toes under, and keep the hip headlights facing front. Keep the shoulders away from the ears, but lift up from the strong base you’ve created. Raising the arms above the head and reaching up as you root firmly down.

STANDING POSE

Virabhadrasana II |

Warrior II

Front foot takes a small step forward, the back foot takes a big step back. The arch of the back foot is in line with the heel of the front foot. Hip headlights facing out the side of the mat. Option to raise the arms up over head or in “goal post arms”.

STANDING POSE

Virabhadrasana I |

Warrior I

Big step back with back foot, adjust the front foot as needed. Hip headlights face the front of the mat. Keep the back leg long without locking the back knee. Try different arm placements – prayer hands, arms up and overhead – what feels good for you?

STANDING POSE

Trikonasana |

Triangle Pose

Small step forward, big step back with the heel of the front foot lining up with the arch of the back foot. Keep a little bend in the knee. Extend the front leg long and use the abs to extend up and over the leg. Arms can go out in a T shape, or a block/ wall make for nice balance props!

STANDING POSE

Parivritta Trikonasana | Revolved Triangle

A block is recommended (or use a sturdy book in lieu of a block!) take a big step forwards. the front foot is straight. The back foot is at a slight angle. Place that block on the inside of the front  foot. Twisting at the belly button, raise the other arm up overhead. Keep both hip headlights even and facing forwards/down. Maybe look up or down, see how the neck feels today. Keeping it wide in the shoulders and long and supported in the core. Take an inhale and step on out of the pose.

DOWN ON THE MAT POSE

Bharmanasana | Table Top Pose

We want the wrists under the shoulders, knees under hips, back is flat and abs are turned on. The crown of the head lengthens away from the tailbone. And – breathe!

DOWN ON THE MAT POSE

Bitilasana Marjaryasana |

Cat Cow Pose

This pose brings some movement and stretch to the spine – on all fours with the wrists below the shoulders and the knees below the hips, we inhale and pull the belly button down & exhale rounding the back like a mad cat. Move with the breath like this, trying the toes curled under or the top of the foot flat on the mat/ground.

DOWN ON THE MAT POSE

Balasana |

Child’s Pose

This tutorial looks at a super restful pose in the library. In this one minute pose breakdown we look at a couple ways into the pose as well as a couple prop options!
As always we are looking for a full deep breath and long line in the spine.

DOWN ON THE MAT POSE

Virasana |

Hero Pose

I love the mat folded over just a bit for this one! We start in a wide legged kneeling position. On the inhale we rise up, and on the exhale we sit back. Landing in between the calves. Breathing deeply. What a stretch, eh?!

DOWN ON THE MAT POSE

Paschimottanasana |

Seated Forward Fold

The seated forward fold… ahh what a relaxing down on the mat pose to practice! This one minute tutorial will give you some prop ideas, provide some gentle reminders on the goal of the pose and show how to get in and out it safely! Happy stretching!

DOWN ON THE MAT POSE

Upavistha Konasana | Wide Angled Seated Forward Bend

Settle into your seat and open the legs wide as is comfy Keep a little bend in the knees, inhale tall and exhale folding – hinge at the hips Abs engaged, breathe into the low back Imagine those fancy hip headlights, pointed forward and down Always prioritizing a long spine over a wider spread.

DOWN ON THE MAT POSE

Baddha Konasana |

Bound Angle

Add some blocks, try a cushion, consider how you would settle someone you love into this position… and then do that. As always, we are prioritizing length in the spine, so if that looks like folding over the legs or skipping the fold and simply blossoming out of the pelvic bowl … either way this little stretch is sure to hit the juicy spots for you!

DOWN ON THE MAT POSE

Navasana |

Boat Pose

A great pose to practice both strength and ease. We settle into a seat, ensuring our fancy hip headlights are pointed forward and down. The abs engage to lift the knees up toward the chest, perhaps the fingers tuck in under the knees. We prioritize a long tall spine here, keeping those abs fired up. And with this strong base, try playing with a feeling of lightness and fluidity in the top half of the body.

DOWN ON THE MAT POSE

Eka Pada Rajakapotasana |

One-Legged Pigeon

This yoga pose should be approached with caution. Always back off of a sharp shooting pain. This pose has the front leg rotating outwards while the back leg rotates slightly inwards. Not all hip sockets were made to accommodate such a position! So stress not if this pose is “not for you” – and kiss it goodbye. If your hips are happy playing in this shape, mess around with the distance between the heel and the pelvis. Try different angles of the front shin. Test out a block under the forehead while you melt forwards.

DOWN ON THE MAT POSE

Agnistambhasana |

Double Pigeon or Fire Log Pose

This deep hip opener should be warmed up to for sure… but what a great stretch for the buttocks and outer legs! We have our bottom thigh slightly rotating outwards, and we stack the opposite leg’s ankle on top of the knee. Aiming to have the ankles lined up on opposite knees. As always, we are prioritizing length in the spine, so on an inhale rising up tall and on the exhale invitation to fold over the legs.

DOWN ON THE MAT POSE

Adho Mukha Svanasana |

Downward Dog

Knees under hips & wrists under shoulders. We use the abs to push the seat up and back. Keep a little bend in the knees. Maybe try pedaling the feet or pushing up onto the tip toes. To exit the pose, you can gently drop back to the knees OR walk your feet up to your hands as flexibility increases.

DOWN ON THE MAT POSE

The Yogic Plank

The yogic plank is a place of strength and stretch. Find some movement if that’s comfortable for you. I love to shift my weight from side to side and rock forwards and back. Keep the breathing long and deep. The abs are engaged like you were bracing for a tummy punch from your sibling. Imagine a thread from the top of the head and the bottom of the heels. And those threads are being pulled away from one another.

DOWN ON THE MAT POSE

Savasana | Corpse Pose

Deep belly breaths bring you back to the self here. Let the legs stretch long & the feet relax into whatever angle they may find. Scoot the tailbone down and out if that helps you find more length in the spine. Scoop the shoulder blades out and away from one another and slightly down. Letting the arms drift away from the torso with the palms up. Let the ribs expand in all four directions. Take a few deep breaths here, seeing if you can relax any further with each exhale. Exit the pose slow & easy, ideally rolling to one side before pushing yourself up to a seat.

DOWN ON THE MAT POSE

Supta Baddha Konasana | Reclined Goddess

The perfect relaxing and grounding pose. Create your own yogic recliner. Adjust your supports as necessary. Suggested props are a couch cushion or bolster, and a few yoga blocks.

Aaaand melt on open.

DOWN ON THE MAT POSE

Ananda Balasana | Happy Baby Pose

This down on the mat pose is the loveliest stretch for the back of the body.
Send your inhales to the low back and enjoy an opening sensation in the hips.

Remember every pose will feel different on every day! Only stretch as far as is comfy.

DOWN ON THE MAT POSE

Viparita Karani | Legs Up the Wall

This restorative pose is a lovely, restful stretch in the back of the body. We keep those abs engaged to lift the legs up to rest on the wall. Feet can be flexed or soles flat to the ceiling. Let the spine and neck get super long, and both hips sink into the mat or a yoga block. Deeep breaths.

DOWN ON THE MAT POSE

Setu Bandha Sarvangasana | Bridge Pose

Finding a seat, roll back so you’re lying flat on the back. Scoop the shoulder blades down and in toward the spine. Engage the abs and imagine squeezing a block between the thighs and then lift the seat up and off the mat. This one minute tutorial is packed with tips and tricks to play around with in your bridge pose!

DOWN ON THE MAT POSE

Jathara Parivartanasana | Revolved Seated Twist

Pick a side to twist to first, and just know you’ll shuffle your hips just slightly over to the opposite side before you begin. There’s a couple options to get into the pose, tucking the knees into the chest or crossing one ankle over the other knee. Twist at the belly button and let the hips both reach for the mat.

DOWN ON THE MAT POSE

Urdhva Dhanurasana | Wheel Pose

This pose is considered an “intense backbend”. Be sure to warm up properly and counteract this pose with forward fold, cat pose and or child’s pose. Press through all four corners of the feet, holding an imaginary block between the thighs, engage the abs to lift the seat, belly and chest up and off the mat.

DOWN ON THE MAT POSE

Ustrasana | Camel Pose

This down on the mat pose is another intense little backbend. This one minute tutorial is packed with tips and tricks to get the most out of your experience with the pose. Always protect the low back with a firing up of the abs. And be sure to take child’s pose and or a couple cat cow flows to counteract!

DOWN ON THE MAT POSE

Sarvangasana | Shoulder Stand Pose

Always protecting the low back with a little fire in the belly. The abs are the star of the show here as they curl the legs in and then send them up up up to the ceiling. Being mindful of the neck and ensuring you set up with a nice long spine. Scooting those shoulder blades in and down. Triceps flat to the mat, palms find the low back and support but they do not hold all your weight.

DOWN ON THE MAT POSE

Supta Padangusthasana | Reclined Hand to Big Toe Pose

This one is a nice big stretch for the back of the legs. Without pulling or forcing, we let the bottom leg stay super heavy and bring one knee in and up at a time. Extending this leg straight only as far as is comfy.

DOWN ON THE MAT POSE

Halasana | Plough Pose

In a crunchy feeling pose like this, it’s important to find length in the spine during the set up. Scoot the tailbone down and away, but tuck the shoulder blades in and down. Imagine sending your inhales all the way to the low back. Finding as much space in the torso as you can. Enjoying the stretch. Remembering to play a little.

DOWN ON THE MAT POSE

Chatarunga Dandasana | Four Legged Staff Pose

I feel like this pose is the cilantro of the yoga pose seasonings. You either love it or hate it! The pose is less of a static position and more of a refined push up. The elbows stay glued into the side body and the tops of the shoulders shine forwards. Flowing into an upward facing dog helps balance it all out after.

DOWN ON THE MAT POSE

Bhujangasana | Cobra

This down on the mat pose has us using our abs more than our arms to peel the top half of the body up and off the mat. 💪 With the hands lined up with the shoulders, the hips stay grounded, and the chest shines forward. We mindfully look just in front of the yoga mat, avoiding craning the head up to the ceiling, where we can get kind of crunchy in the neck. ✨ALTERNATIVE✨ hand placement alert! Try making little tents with the fingers and bring the hands out wide alongside the yoga mat. Again using the abs more than the arms, lift up into cobra pose with this nice spaciousness across the shoulders now.

DOWN ON THE MAT POSE

Urdhva Mukha Svanasana | Upward Facing Dog

We start by getting into Table Top pose. Then we bring the feet back into plank pose and lower down to the mat. Keeping the elbows tucked into the side body we use the abs and arms to push the whole top half of the body up off the mat. Knees, thighs and hips hover off the ground as we press into the tops of the feet. Gaze forward and avoid craning the head and neck up and back. The abs are engaged the whole time to keep the low back from “dumping” downwards. Tuck the toes and gently lower to the knees to exit the pose!

DOWN ON THE MAT POSE

Salabhasana | Locust

This backbend is a beautiful way to play with the idea of stretching and strengthening at once. The abs and low back are fired up to support the legs and shoulders as they hover off the mat. The toes are pointed and the body is stretching long. Try different arm variations: superwoman, a backwards v or hands clasped behind the back!

DOWN ON THE MAT POSE

Parsva Vajrasana | Mermaid

Find a seat, ideally with the hips above the knees – so sitting on a block or cushion.
Knees point forwards, hips are neutral.
One hand drops to the mat, the other arms sweeps up and over.
Keeping the shoulders away from the ears, focus on finding a long torso on both sides.
Anchoring the hips down where they are.
Come back to center and try the other side.
Repeat whenever you need a side stretch!

DOWN ON THE MAT POSE

Janu Sirsasana | Head to Knee

We find a seat, one leg is out in front, slightly out to the side. The other foot is tucked in to the groin, however close is comfy. The hip headlights first face squarely front, but as we inhale the spine nice and tall, we look over the extended leg – as we look over the leg we mindfully shift the hip headlights to face the extended leg – exhaling to fold over the extended leg. Both hip points root down, as the spine extends long and tall out of the pelvis. We are seeking a super long, flat back as we fold forwards, nose yearning toward the knee. Inhale deeply into the back body, and don’t forget the other leg!

DOWN ON THE MAT POSE

Figure Four Stretch

Figure four can be done lying on the back, or seated on a chair! Imagine anchors dropped from each shoulder blade if lying down, and the head relaxes back onto the mat. Don’t forget, props are there to enhance the practice. Try a strap under the bent leg to extend your arms a wee bit and enjoy the stretch – slow and steady.

DOWN ON THE MAT POSE

The “Desk Shoulders” Stretch

The antidote to your after work desk posture! Try a few of these stretches on each side. Breathing deeply in as your arm floats up and the chest opens. Exhaling completely as you weave the free hand under the torso and bracing arm. Move with the breath in this way. Listening to the body and easing off if the stretch is too intense. Yoga isn’t meant to hurt. It’s meant to heal! Happy stretching.

ALL TOGETHER NOW 🎓

Surya Namaskar | Sun Salutation

Here you are – you know all the poses by now. Let’s put it all together in the traditional favourite: Sun Salutation.

The cuing in this video is much more focused on the breath and the movement together. Please enjoy running through this flow along with me, as many times as you would like!

It’s such a lovely morning routine. ☀️