In this Pose of the Week, Stephanie Snyder demonstrates Wide-Angle Seated Forward Bend or Upavistha Konasana. Take both legs out so they are in a wide V and then come forward and down. You can stay where you are or you can grab the outer edges of the feet and bring the front of the spine all the way to the floor and then the forehead to the floor. Keep your toes pointing upwards. To come out, walk your hands back, grab the inside of one knee to draw the foot in and then the other.
In this Pose of the Week, Sianna Sherman demonstrates Upward Facing Two-Foot Staff Pose or Dwi Pada Viparita Dandasana. Begin lying down on the back. Keep the feet straight forward and anchor your shoulders back. Inhale up to Urdhva Dhanurasana. Walk the feet in bringing the forearms perpendicular. Once the forearms are upright and the backbend is aligned, you can walk the feet out a little bit. Then lower the head down, lift the heels, take the hands behind the head, clasp the fingers, press the forearms down and lift the head up and curl the head back.
In this Pose of the Week, Elena Brower demonstrates Dolphin Plank Pose or Makara Adho Mukha Svanasana. Start by coming on to your hands and knees and lower down to your elbows with your hands flat on the floor. Walk your legs long behind you until your toes are tucked and you are in plank pose on your elbows. To align, lower your heart down toward the floor, bring your shoulder blades together, but keep your pelvis lofty. Lengthen your tailbone long toward your heels, gaze forward and breathe.
In this Pose of the Week, Stephanie Snyder demonstrates Side-Reclining Leg Lift or Anantasana. Start by lying on your right side and get the body as straight as possible. Bring your right hand to the side of the face and then lift your left leg as high as you can. Reach up and grab your left big toe with your left fingers and balance.
In this Pose of the Week, Sianna Sherman demonstrates Full Side Plank Pose or Full Vasistasana. Begin in Side Plank, squeeze the legs together, keep the hips high, hand strong and shoulder back. The first way to get into the pose is to bring the knee up, take hold of the outer edge of the foot, then stretch the leg up, open the throat, activate the feet and curl back. A second way to come into the pose is to lift the leg straight up without bending it. You can also hold the big toe if that’s an easier hold for you.
In this Pose of the Week, Darren Rhodes demonstrates Feathered Peacock Pose or Pincha Mayurasana. Start by sitting on your heels with your toes curled under. Extend your arms out and place the outer edges of your hands together. Bring your palms flat on the floor underneath your hips. Bend your elbows and place your elbows into your abdomen and as you do that, place the top of your head to the floor. Lift your hips up and stretch your legs straight. Walk your feet back, place your abdomen on your elbows, lift your chin, look up and then walk forward a little. Lower your head towards the floor, lift your feet and bring your feet together.
In this Pose of the Week, Stephanie Snyder demonstrates Warrior I or Virabhadrasana I. Start by coming into Downward Facing Dog. Step your right foot forward and spin your left heel down. Draw the right hip back, draw the tailbone down and then press into the left heel and scoop the heart forward. From there, inhale and come up.
In this Pose of the Week, Sianna Sherman demonstrates One Hand Little Thunderbolt or Eka Hasta Laguvajrasana. Come up on your knees and take one hand back all the way to the top of the calf or the front of the knee. Then curl the other arm halfway or all the way to the floor behind.
In this Pose of the Week, Elena Brower demonstrates Side Crane Pose or Parsva Bakasana. Come into a squat and face the front of your mat and bring your hands to prayer. Turn to one side and bring your hands to the floor. Lift your knees up high on your upper arm and walk your feet open to the side. Bend your elbows deeply down and slowly lift your feet up.
In this Pose of the Week, Stephanie Snyder demonstrates Visvamitra’s Pose or Visvamitrasana. Starting from Warrior II, bring the left shoulder under the left knee and bring the left hand outside of the left foot. Make sure that your right foot is firmly planted and then rock the weight back and see if you can float your left foot. If that goes well, grab your left foot with your right hand and open up.