You see Downward Facing Dog, aka Adho Mukha Svanasana, pose in most yoga classes and even in popular culture and advertising. The pose stretches the back and strengthens the whole body, but can be challenging if you have sensitive wrists, arms, or shoulders.
In this video, we explore how to:
- Find space and ease in Down Dog by taking a wider stance
- Engage the hands and arms to reduce sensitivity in the wrists
- Adapt the pose to fit your body by supporting the body on the forearms (Dolphin Pose), lowering the knees to the mat (Puppy Pose), or taking Down Dog at the wall
Props to Try
Wall.
Benefits
- Strengthens the upper body
- Lengthens the calves, hamstrings, glutes, hips and low back
- Energizing and confidence building
Cobra Pose or Bhujangasana, is an accessible backbend that opens the front of the body, strengthens the back, and is a great alternative to use in place of Upward Facing Dog.
In this video, we explore how to:
- Set up the pose and adapt it to fit your body
- Engage your deep low back and pelvic floor muscles (Mula Bandha) to support the posture
- Flip your relationship to gravity by taking cobra pose at the wall
Props to try
Blanket. Chair. Wall. Block.
Benefits
- Improves spinal flexibility
- Opens the front body
- Strengthens the back
- Great for folks who sit at a desk all-day
Bow Pose got its name because it looks like an archer’s bow. This intense backbend is a great way to stretch the front of the body but can be challenging if you’ve got an abundant middle or if tight shoulder makes it hard to reach your feet.
In this video, we explore how to:
- Set up the pose and engage Mula Bandha to power the backbend
- Use a strap to make reaching your feet easier
- Find ease in the pose with the same physical and energetic benefits by taking Half Bow Pose, one side at a time
Props to try
Strap—the longer, the better!
Benefits
- Opens the front of the body including the shoulders, chest, abdomen and legs
- Stretches the deep hip flexors (psoas)
- Strengthens the muscles of the back
- Prepares the body for Wheel Pose
Cat-Cow aka Marjariasana-Bitilasana, is a simple but effective way to increase flexibility and warm up the spine for more demanding postures.
In this video, we explore how to:
- Protect your knees using a blanket
- Adapt the pose for sensitive wrists by taking the pose onto your forearms
- Use a chair or the wall for stability in the pose
Props to try
Blanket. Chair. Wall.
Benefits
- Increases flexibility in the spine
- Helps connect the breath to movement
- Perfect for folks who work at a desk all-day
Sage Pose, Parivrtta Marichyasanaor is a seated twist that might be challenging if you have an abundant middle body.
In this video, we explore how to:
- Adapt the pose to accommodate an abundant middle or full bust
- Raise the height of the hips to find a bit more ease in the pose
- Find more openness and ease in the pose by flipping the direction of the twist so that you twist away from the bent leg rather than toward it
- Use a simple seated twist to get the same benefits as Sage Pose without having to fold the legs or hook the elbow on the knee
Props to try
Block. Blanket.
Benefits
- Lubricates the joints of the spine
- Massages the internal organs
- Creates a sense of calm throughout the body
Revolved Hand to Big Toe Pose aka Parivrtta Supta Padangusthasana
Revolved Hand to Big Toe aka Parivrtta Supta Padangusthasana Pose, stretches the muscles of the body from the shoulders to your feet.
In this video we explore how to:
- Set up the pose with and without props if that feels good in your body
- Use a block to find ease in the pose
- Lengthen the arm with a strap, making it easier to reach your foot
Props to try
Block. Strap.
Benefits
- Improves spinal flexibility
- Stretches the hamstrings
- Relieves pressure in the low back
- Aids with digestion
Revolved Fire Log, aka Parivrtta Agnistambhasana pose takes the structure of Fire Log Pose and adds a twist—literally—to increase sensation to this challenging seated posture.
In this video, we explore how to:
- Add a twist for more feeling in Fire Log Pose
- Adjust your leg and foot placement to find ease and support in this seated twist
- Raise the hips to create space for your body in the pose
Props to try
Block, Bolster.
Benefits
- Opens the hips, knees, and ankles
- Stretches the spine, lower back, torso, shoulders and chest
- Relieves stiffness from too much sitting
A variation of Child's Pose, Thread the Needle aka Parsva Balasana, offers a gentle stretch for the shoulders, chest, and upper back.
In this video, we explore how to:
- Adapt the pose for sensitive knees and abundance in the mid-body
- Support the torso with a bolster for ease in the pose
- Use a block to support the head if the floor feels far away
Props to try
Bolster. Block.
Benefits
- Opens your shoulders, chest, arms, upper back, and neck
- Relieves tightness in your upper back and between your shoulder blades
Locust aka Salabhasana
To strengthen your back muscles and feel like Superman or Superwoman at the same time, try Locust Pose.
In this video, we explore how to:
- Put a rolled blanket under the hip bones for additional comfort
- Use a block to engage the pelvic floor
- Adjust the position of the arms and the legs to change the intensity of the pose
Props to try
Blanket. Block.
Benefits
- Strengthens the deep core and back muscles
- Lengthens and extends the spine
- Improves spinal flexibility
Bridge pose, aka Setu Bandha Sarvangasana, stretches the hips while strengthening the glutes and legs.
In this video we explore how to:
- Set up the pose using robot arms to feel grounded in the upper body
- Use a block in the supported version of bridge pose
- Experience stability in the pose using a wall or a strap
Props to try
Blocks. Wall. Strap.
Benefits
- Stretches the chest, neck, spine and hips
- Alleviates back pain
- Strengthens the buttocks and hamstrings
Sphinx Pose aka Salamba Bhujangasana, opens the chest and lungs while relieving pressure in the lower back.
In this video we explore how to:
- Adjust arm placement to increase or reduce the curve of the back
- Engage the legs by pressing the feet into the wall
- Use a rolled blanket to support the hips for ease in the pose
- Flip your relationship to gravity by doing Sphinx standing at the wall
Props to try
Wall. Blanket.
Benefits
- Opens the chest and lungs
- Stretches the abdominals
- Relieves pressure in the lower back
The ultimate backbend, Wheel Pose ( or Urdhva Dhanurasana) is the ultimate backbend,.Wheel Pose opens the front body while strengthening the arms, glutes, hamstrings, and calves.
In this video we explore how to:
- Position the hands and feet to lift the body from the mat
- Use a rolled blanket at the wall to change the angle of the wrists and provide leverage
- Find support in the pose using an exercise ball or a yoga wheel
- Experience the shape and sensation of wheel while standing supported at the wall
Props to try
Blanket. Wall. Exercise ball or yoga wheel. Block.
Benefits
- Opens the chest, abdominals, groin, and quadriceps muscles
- Strengthens the arms, glutes, hamstrings, and calves
- Builds confidenc eopens the front body while strengthening the arms, glutes, hamstrings, and calves.
Camel Pose is a kneeling backbend that opens the chest and stretches the front body.
In this video we explore how to:
- Adjust the placement of the feet to make it easier to reach your heels
- Use a bolster to raise the placement of the hands for support in the pose
- Place a block between the thighs and the palms of the hands at the small of the back for stability in the pose
Props to try
Block. Yoga wheel. Bolster.
Benefits
- Stretches the chest, shoulders, abdominals, and hip flexors
- Builds confidence