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, Sianna Sherman demonstrates Pigeon Pose or Kapotasana. She shows us two variations of this very powerful back-bend.

In this Pose of the Week, Elena Brower demonstrates Happy Baby Pose or Ananda Balasana. Lie down on your back with your knees bent. Bring the soles of your feet to face the sky and bring your arms on the insides of your knees, with your hands on the outsides of your feet. Draw your knees toward the floor while pressing the soles of your feet to the ceiling and draw your shoulder blades toward the floor while lengthening your tailbone towards the front end of your mat.

In this Pose of the Week, Sianna Sherman demonstrates Cow Face or Gomukhasana. Bring one knee behind the other, open the feet and sit down between the heels. Take one arm up, bend the elbow and keep the shoulder back. Then the second arms comes from below and reaches up until the hands connects.

In this Pose of the Week, Elena Brower walks us through Standing Split or Urdhva Prasarita Eka Padasana. Come to Downward Facing  Dog and step your right foot forward. Lengthen your other leg high to the sky and slowly bring the top of your head down towards the floor. Take your right hand to your leg or challenge yourself with the opposite hand, forehead to shin. You can also opt to keep your hands on the floor to support you.

In this Pose of the Week, Darren Rhodes demonstrates Tortoise Pose or Kurmasana. This is a great pose to stretch the shoulders, hips, back and neck.