The eight steps of RAJA YOGA Cee ee Bier une ner) Ceo eee) ‘RIES ‘ peace ety PVE COs So re Ree etc d es pene ete ie eae NEL eae ares (mee ee eres pice it | eat PSS ee =) Pee ees nome y (eiciiee\ eee neces to-calm the mind Pratyahara ‘heal Cn Concentration D)nfelglarel Geepintexes \ | NZ) Meditation Nel Eas ce) Foreaca) Bec Pear) Sl 1 ane a Cee ey Pet Sree nce ret A etnCobra Downward Facing Dog EO EUE eee) Asana of the Week Ee TOUS CUCU) Asana of the Week ENTRY Entry Le pon on he foarte yur eg back ops the fest on the Not. Cons rt th far Yorba nd nes: your rete Spree your hanes nh Nor under ou shoul Mug he os back Your pe andy hen iy forward of your Souder Spread your lnoyeur body pain ndestogersparaleorabghtturnedout,andtarmyurtoes ue Pres the tps he et at thea the pus my ito the Hee ‘bales Ife your kes any om the Hoe. A Bt hep te Koes Jo an nto, ge ose the re othe he of the foe sing cl tothe hag at whch you can mata = cowacon Brough spt yur lg rece talbane ova he ub rhe ube twsrdehenacs Naronthehls poi frmbu ont harden the bees Fm the souk aes gu the bck ping tbe ide ba war te to ofthe strum bt ad ping te font oes, ch only hardens the lower bac Dace the bacberd evel ouithecntesoie Hol he gos any fom 15 to 20 sco, breahing ety, et taektothelor whan lan, then wth a etalon, push your top ths back and sete your he ore dow oar eo Bran your kee ut be sr ot ech them Frm he ter isan re upper hb wad lity, aro heron hep Fem the omer aa 9d pros th bse ofthe ind ngs ety ‘he foo: From hese two pe along youre om othe as ‘htape ofthe shuld, im our sone ldee get you ack ten ‘cen the ad da tha tomar the atone Rar the head betwee he uppe ams doit thar Aco Muha Sasa ioe of th ots in he raion Sun Shatin sequence, ln ext yoge sana lon ow. Sy pose exhalation andrea Chl Foe Bi eseacl eters Tips for all Levels ergs cn oping ahaa Be Tea sand Now allege to openas iis 20 oot Onyouevalebrenths end apana eointa tbe toner st) a ourlavee atin ith he wath ‘oath varasrasasuper pesto open uladhars (ot), Felyou seer ‘ysuroot chiral opeingith rane and apn loving ely am andthe “hla, Aryoutnd mae awareness nd on energy center underneath chests beste sueMonkey Hanumanasana Bound Warrior Baddha Virabhadrasana Asana of the Week Asana of the Week 13,2014 January 15,2014 ang in Xcel onthe foo pyar pt fot forward ato oon orto your let he, a rte your gt hh utd Do bis Wig the er sole ony their andretingte ooton the outer Me eg inDoumwardacing og ith othhand and lest prenademiit Ele area yur too foward, eng your Sart to the Roo Slo dle your let hee bck staging he nee nat he sae ime escening the ght thigh toward the Boor Stop seating he back tee jutbeloreyeuteachthe itl your seth Now bea to pish the igh hel ony om your rn Beene we ated] tha stng eterna tno the rt og gay nthe ng ae set sights to bing the heap toward th eng A he bt a Sigur, ress presing the ft ke bac, a cal ec rato tle hgh and bck thera otha foo na cece that the ack legends rah ot oe ip, nd the cane of te bck eeapspesing econ te Not Heep the rot eg acne by ertencing tough the hea and fing the al of the oo {omd the cling Bg the hanno nh Mk o reth the arms Sag up tonne clig stayin hie poefor 0 sacondsto srt Tomo pes yourhands tothe oer tute orlogou vg, ndsowy tart Fonte! tepetiorthesamelengthof tine ‘ep you ht foo award Between Your hod Trn your left hee in ‘eso your et an your treo up, Yau ght fo shud be ight {othe it of he control our mat [at econ youre hea Once your hips re sua eae your ands behind you and pres he hols ot our me tener na dol fis Hoeing yer ra nce bet Ring at your tps and fl forward a fa you can. Allow you art move ons your bead to reer our che ¥ your head hovering tn theReovezeat the oendbelewou four hips very fee poe the conn of yur had on he oe a. ‘shown nthe cee tlw No mater where yo beso tegrated in te Soules and eep hem ling toward yur talbone he ig te andsupwands ot ce for fe brant. Then else your hand tothe oor, ake 3 ya and come Back to Downeard Facing Oop. Sep ou eh ot fmvardanddoHunble Wrtoronthe there. Tips for all Levels Milla ios ‘Seton ie. ‘Sat aw ct oom Tete soae bd 8k ‘stbosieeone aoe ‘end ear trou ie Fo od coe ewrattishy ane ipneit esis fe seig Sef eh inthe rn yo ee en a Ree morwon tts Ens mar anating bob sei * ‘Racer tn pero npg tew meg he at Ks pet ened nd he ‘APANA ‘APANA Ranaanararasanatvaned poe hat bins opsngon madara 08 dre ‘pwardtosahasar (crown), Fel "= move ypuatdsrmyourconnctiontothe ‘athuptothesy.Oppoe that th the donwardorce of apan on the exhalation eet nmlayo energy ene the ssh, Bada abhadsaais oy exalt posture hat allows youtoconneh ewer hrs hanaisopeningnthisdephipetchand sah copenesyoutrngttocontacthheeath low andapan tckeuatein thspose asthe ppemoschaeaconnestothe cath,Frog fete) Warrior Ill Ne aie m Asana of the Week Asana of the Week june 9, 2018 December 9, 2013 Str aia aia Ea trigt up etna, hands ped withthe finger extend, fo the Stand in meetin pose Bing your hands to ther prefered pation | ‘wit of your body nt that ot and pound tough the toe Sender asia se Soe efor the tum dite ong Bao. elder tastes, statine nthe exalt Uk the Savard foot 2 few bes a pit the toe back _Suengthen ‘irae abdoriral wall make the bya sagt nw. On shal stright sycvenisthestraighterngfth ont agar th nga th backlog Dow alow he trata bere anya pot eran. You sald tie oo heshape of expt Tandct an pardon ‘Stretch your arms oar, pl the oor and pal» «ah ote, ‘sis facing each other. rss the head of he dwar bone bark ‘Std pen the hel sively tothe flo UM techs the ars and the foacnareasyoufgh way Suarethe pst the lane snd retro sardng ovr Som fet. Sop the appa foo var nd repeat onthe other side One fess eles the sms a rear 0 Tips for all Levels Milla ios ~ APANA “ToT ‘APANA Treasnais aed nee onto sree hat worko oper yuopanvissuthi(hvot). Fndstergh inteback body aapana works Ks way sons muladha ‘Viathadana ina Toner wih open tata Tr the opeing ale rmuladhara root.» upwardstomthe rounded ootandoug the horizontal aged cies. Aoyou ropes the chet begat opening “Apana aes toladngenergyiak to heeCorpse Savasana Intense Side Stretch eee CC) Asana of the Week December 30,2013 Asana of the Week November 11 =H RA alta alta “iene Foor th yoo Benet fet a the or and en fc oa) our fares Push he bak of he pes tarde at, hen eur the pehistohetoc tale and ily eed pasting tough he teks Releve oth log and se that the gsr aged ev ed tat thelettamout equal Narowthe ont pevzandaatenthe ove atk ete 50 yee Aly the forthe! ith be ac ool Fr nd ta yur Fuad th tard a that the cee of Eee tack ofthe rack dow war the alban, Bote the tse of sa ‘re youreasareeqissar romyourshoulders See Relea ote fo Tan th ws outward wl eth em ay eens he eg | nthe eee et th eyes ant tothe ac of he ed, hen Tur them downed gue the ew. Alec your tah tothe back of ticles rl gently wth an exhalation ota ne ie, preferably the right. ake 2 3 ferwatd fot ree he teh fc nd rahe he tren ert, rouhtheropoftha serum. fe sre to sate the fontg hip toward the earth and aay fom he saree shuler bie yor cetinuesqunning the outer tah. Pes rouncorarl am he watt do hs. Held your avira postion fr 15 | 290 escand, ther cme up uth ninnaltion by presing sire ous Repeat there oth oppodto si, gh, oe er Tips for all Levels Savteem Tips for all Levels oy ty pane ed sare m9 ‘APANA ‘vasa he alesingpestre ater ose pacte sal pore you lnigaothecharaintoallprmentand allo tlw upd ought boty pening (hi eye] an tnalyopeningsahasrara crown). Apana work, ty deunvard towns muladhar (oot indice, Ope the indPeacock Neer Boat lee R CEC) Asana of the Week September 23,2013 a ‘Asana of the Week cA pa i dc get th your legs sgh n fat of you Pree yourhan on or btn op rg ang ove the en sho. As you do his male sue your bck dei round on lane tnatenttyourtono betas tepuadon ste Fle ard bee your es tbe your fe ofthe ey, 2 Wat che thigh are ard about £30 dees tlt othe Boor Lengthon your the Hor and Bt yur pul ove your neve ysraighen yout Kees, 9g he is ou tes ly above the Spread the holier des cos your Bachan reich trong out ro the ings Is pose, ee he ardor he oor besde your erholdontothe baths youth Whe the wer bly sald be, " rena the foro lp anchor the pos anit the tp erste fay Tp techn seh tonard he ara 20 he Sse fhe ie ih say om tk of theese Deistayinte Toy tone ra tapas ne wth os Tips for all Levels Te oes hohe bar er eemeclontong the tone SE wero Ug ena oan ates teey eth woh ee a APANA APANA Mayararabing avon Ta youny whe chet “nay om theron. Once youhaexcomplied hs, gt ead ond fonrardepensishuil (throu), Alay” tomoveupastight eerste ute cownandallwapane tocacade down andstengthen muladhara (oot aipuranavasra warts ope Se toward thes. Ph willmove pyar taught roan open shud (thet asyourpraciceadiances, Us pana tale srangthdbwnwadsthrouh theWild Thing eT ur eect) Asana of the Week Standing Backbend EU sce Ur) November 25,2013, Statin dowrnardacng dog. Bring your wip to one e's hand and roll the eter edge ofthe oo onthe sae se He Sepak pos. ‘On an ination, Byori ith buoyancy tay srg i your ore tard akg 2 mg ation wth te gor Kp the hea ofthe [pounded am bone bark Sep your top fot bck an place you oes on cut tock trough your upper back create sweeping acon of te 3 soukir lades nto the back of the nib cage. Aw the ches o open, ang ‘On anisalation HR your ps ihe nt you cut mento bce ith your dowrnard tat sal onthe ged Enter ot eg he ed adequate onbody open, mi ot or $10 rests retart se plnk. hen tuto ead fac dog andepeat onthe others. Asana of the Week Stand evny ovr bath ot wth a sal sce Between thom Tun your ‘rm outa or tery) 20 your pans face ay fom Your foo nd gor inthe star, sop when your em ate aprosiaty paral to nach ober it @ pose withowt huchng your shor Toward {bre jour pal Sey topter by tug te bas of your as et ‘hontepalngthemasiy nant he ges tend our tos lly nd resch p trugh aur new your mt turns down toward the crown of your head. Mating mre ott ropes the ck of aur ek tip your head back slighly rd get your ft your age ay Fate Ral the thas hn pn ep the alone moving tart the Bor Pres the fg award and alow the ene to beg oop ores he ing You ss draw Sow etnd yous you pee doan trough the eas Neer low youre copter above the abr, you bebe on hese bath To lest, th col Bagh to | the arms upwards, side the pr sckwad, ard slow your ane to Tips for all Levels Milla ios go aed on tee wl npn cn ety romani te. i iyo dange ot ta eed sous be mole. hn oe have Sons pe sr ect Pann twee ‘evel non ana ed conte Tre Sows Soup ao Yar yoaded Ine tectenng Te mod FS, APANA APANA Tncanatarsan wih eveynkalireath 7s wea sndbigostopantelrntbady Asyoutpraccndepens = wafer sxingupnacdtrougharahata hee) Theesalebesttales pana downass an sible oniewoyicwenhenigmulachars [ot ewan, arava ocr onopeningaahata heal) Feel he chest open skyward waeupwardtough theo. Asyou dupe, ish) (throat wllunickaherthe hear less, Send foceadapana downwars toward ong engi ad centering muladhara [ootLegs Up the Wall Via CCU Asana of the Week Two-Foot Inverted Staff Dwi Pada Viparita Dandasana Asana of the Week july 20,2014 nny May 13,2013 NUNS stat wth your suppor stow once ay fam the wal. St iene on hte of wpe. our rt side pet the wal aed, th one uraoth mere seg your legs Up onto he wall eel your Shouldersand bead domnontothelloo (enc th tt four tna gry ches Hom i pls 1 ep oh Sloped sbi off he upp. end your ken, prs ou fet no wall ard yo pes of the upper ew Ince, the np 9 le sec up under orp, tho Wn your pei othe upp 96 Laces th ve of your sal ay fom he ck of your nck ae fen your frost Ooo path yur ein gp our stoma ned Ie yur emure uae he hea 3 a andar your nck i the co pie fel fat, Open yor shoulder ides aay fom te spre and ele yourhands anda out to youre palne un Xeeo ous flat fim, jt enough to ol than vertical lc fete the Pee ofthe hgh ones and te weg of yor bay dep eo your tro tonard the ck of te pals Soften your ye nl un the down folio your hea. stayin ts pose nye rom 0 15 ites Be sxe ot otto he suppor hen cing at nt, de ofthe nappa ont te Aor ore tring to tae, Tans he spgo oan se or YOU petro the Hot, dtr to the ce, Say on youre for ew rt, ‘aga Weep, vd yor Ens, een he Ro hse aes ‘eto our et ite dr than youths Berl your oom nd ie Your pals onthe oor by your eos, Fgerips ig the shales, ‘howler apr rs our Ices avay Wom our ao nd it ou tip tholdr,endheed on thelloer as youstghte ours. ‘end your am and pace the own of your head onthe oor betwen your tan snot, feping your sons thodder lth apart nd et ‘rer yur wets si eran pat you a 1p th ak of oh ‘rene yur weit ono your rear Rept the same action wth the es down though yourinne elbows and wr and Mt you chet rae yur had othe ae hs orb, revs or ier bes own Fe Fed doesnot it donottyandfore tof the groundvith the shoulders ‘eisacepableto ne the nes bent. fra filer expres, walt feet our hands tl you legs renal sh then pla your ele rd ele you seth dow though yor eves se uh ite thelescamoltly Maint his eset 30 seconds Came ct of i star with reat att. tle tho coun f yur ea back on he foo Wal your feet back unde your knees Return yur alms the or testo your ea. ash wth our hands o the hea {rs tuck urchin anal bone in ak your yer sina Rak Sou oh Milla ios ie arto [Abe at, eon elas Tips for all Levels {oreo salts he eg. toon ansewent igs sa shoud ewe Yosh as ee prensa Wi ty tom pve ith perenne the: Ho et ‘cero ey ne, en youre ou you st tet seh tr so you est Woks bag br ber tyeass_ay De ore ‘drt te wares he fabs vn iy tae the god Enend tough He Tetons sapien = rene Toucan ie 9st eigen ro he crt ‘Mog te loer boc oun tes te ck on trond Sintec inte on on on LL socch te eure fot ade oh fe toy te sche Adeaterienu to baer is Aa 28 ‘APANA ‘As aninveraon viparataraniaoadseetoopen aa (rd eye). Aw yours bodyandourthe cron we apanarootsyoutothe wal ‘saben di pod ipa dandaanafocaeson opesing mahata (heat by iret us andfowar. Adina Mngt ips high works on open ting esd afte ground lows uowardouphthecroun.Apana mores downadnoasvengmuladHalf Moon II Ardha Chandrasana eA e] Nc mS)(eLsw Nasa PENANCE EOE SE IAE! Asana of the Week March 04,2013, Asana of the Week February 3, 2013, NUE aa econ extended Wargo the Qh side. at your it and est on te lef hip thle, bee your gh ne, an lide you let foot about 6 12 inches toward thet lng the for Ath ame tine reach your fight hand fora, beyond th ite toe side ofthe ih ote 32 ‘tana 2 meuran pare. With an etalon tp olay jmp your ‘eet part est yout hanson your ips. Tarn your rt feat out the ‘ah 90 degrees ar tr yout le fot in aga othe ght. gn he ‘ght eel wih eft hel Fm yeu thghs are trm your ight gh utara ‘ale press your Hah hand and ight heel Fei to the Hy, a srigten yout gh le, atone tg he eg paraeto The oor cen actively tough the let hel oe the raed eg trong. Be crt not tock the stanang nee Make sue the op ofthe leg alge straight forward ae sit tuned inward rotate your upper toto the let bu ee the hip mowing thy reward egies can tee the left har onthe et hp and the hes in sutra potion, esting fra aa the boy igh mony on Beanie Prev he owe and gly othe fos aning ito integer eg your lnc, Ui te lane ankle of the standing fot Sony upward. Press shoulder Hades fly age te back tose, and lengthen the tbene toward the ed he stay ne poston for 20 sconds to Amine. Lower the ed eg to ne oor wih an exaistion 2nd retum oetended range. Perfor the poe tothe lt rte se leg tine ‘isle od tim your tran fo te igh unl youre adhe eesti out cover the nigh eg 2s Youd hs out Real of the loo and sin ‘onthe ball of he fot uth nar let et i pal to the ina "ght foot For greater chalege, ep the let hel down and pesing a tothe foot cial sginanabend youre nee ‘Wah another vale tn forter othe ight and ean the too down blocs let Rondon the flr nae the Mat fot. ace you at tendon ou lw lack and allw ha thghtone to ant toward he face Frm the shoulder blades nt the back land lean the toro beck slat away tom te ner hgh. Sayin this poston or afew breaths Send youre elbow and big tothe cutie of the right ines. Ress, ‘he ke ane elbow agai een othe Sng your anc nto 8 prayer poston posse, seaghen yout let elbow and reach the hand tonard the Foor Src you et handover te bck of her a sith the pl facing down. Turn your hed alk at the ih arm soy for 30 seconds 0 mint. Insleocme peal teense the ite Revere the et anc repetfor the tae lngh ote othe et Then eum tomovnta, Uiesacelae Ra Ue yaad ohh fo at 1S ou Boy moves overs pale wi ie Toe | decors mar jin nd deo me weed el te ey tac seh iyo te Side gon ae stage [esr by cing i ra char ple the erg to open (heer Sei at emma ore votton © hero On see tg he \natomy ress down vouph fou fet ond tomeresty Sua hem topser whe osing Your teed hho pr, Ean ou roar frecton noth decom. low your had 1 "ha your tig era downed ard yeu arth | aes A A APANA fire aplmerreg etre a elyinml ‘hough eels yee depen your tit. Seco 2 send your game upward and nol yourhee vishudi (throat) wilbepnto ope 5 well Apana taal down fom the crown and ep into he rooted legs srengthening madara (oot)Tale=daRom Ackil ge) Kaa) Plank Pere eee UL irc ROL -cM Cesc) Asana of the Week Asana of the Week june 17, 2013 March 31,2018 stay inhe poe anyuere tom 1103 fa rom the tage a intl andi the torso op ys Tips for all Levelsitll) Cree ULy Asana of the Week Standing Forehead to Knee PEO UE ICP ERMC) Asana of the Week April29, 2013 May 27,2013 NUN NUNS acing on your rit fo, rss your It thigh vee ther Fot Your [et toes toward the fot pes the foot bck, and then hook the Stand in moun nl yur knees sgh Ht your let foot up and | | Topo the fot behind the owe ight Balance on the ih fot 3 lelopig te string eg stag Sf yor ope bay wd wider boning the snr bet eur evr nde ‘Sree your am apf paral the Boo, se read yor seapuat we aoe he bak of your tors. Com the smn fot | your torsos thatthe ight arm's above the let then bend ya elbows, rug the vight elo it the coat lat. The back of your hands shld fg each thee os the slg hand othe ight ad hae hand to the bt, co thatthe pss are now fang ech ote. ne hur the rt and shuld pas a onto the litle fing of the lt, Now press Ue pss together uch as peso you. owe try tod Sn forearm pall the fot mares) ree your bck and ‘ack the shure ovr the hips) ring the bly toward the igh mountain again Repeat fr the sare lrg of tne with hess ad legs eves ‘oar ited thigh high ena otha you were to extend yur ould be peraleltothaton buldsuerghinyou sande youn leap ou sanding so, begat sony ick our ede ut thot being te starr eg elbows, or moving yt upper by. Fe sverhintnspenton binge thestondngleg pro he face ‘When both age ae straight nd stong. pl your toe back nek your et tard the mio theif posible Tuk you Inyo toma onde ‘ong as posse. To ei id yor way out the ae way Yu cae Unbend the tows and tthe cha, band the ited nee, vl te ands andrtute mount. Tips for all Levels Seorin tester, Sue te Neen doaoe the ewe Tips for all Levels sani Seba ot ede Siege tet neon ot ety esha s er yor tee Seedy 58 sh ou tbo Sat wept over wd pond oer Pons ou tong i ok be wd her it ‘APANA ‘APANA “Gadasara tte open anahata [ear] youl paneled ooh Yours Move eetoralnce ae ana (thied eye) bos toopen. Use tofind depth ond strength ar you forty muladhars root Fee! tela {nd apana asyoutlnce anderoundnginteply beter ‘Dendayeransjaussaara fous on epeinglshuda (vot) anda thd eye} Finding sana bananas harder >= toescap the ody ance ‘nts inte raat. Thecomectonoftheorsheadtothe nce opensthe three ‘Abana moves downaardtowardmuladhara (oot andstrengthensthelaeAs)ou a, ie Eh 58 har / Bods the wa foi || Nahe you ard our hed retNter then te || shoes Bock the scat || fe Wath feet othe Fear Once ar tackben lle || ware thon you thik pss. || hand Per dovm and eit feryos hands tacone he fx: || Slow your salto sackon |] thughthe bands propre selphhprehthns | tp oe ff | rat tp Bre Upward Bow Asana of the Week Urdhva Dhanurasana Asana of the Week February 11, 2013 January 07, 2012 Extended Triangle Pose Utthita Trkonasana NUN ENTRY le supine onthe Noo Sen your nees ane et your feet en the fea, els a close tothe ating bones as posible. San your ows ane {pceas your pln onthe flor beside your hed. forearms clave peperdcula othe Moe gers porting toward your stole ‘Sand maura ote. an esti, polity jmp your fet 3 1124 apart. Rae yur ars pata to the oot and each hem Freire you inner et acvely Eto te fo, ele ard ph your ‘alone up toward te pubs, fing te buocks, na if he buon ‘theta Kap yur thigh a one fst pra ery pres the Inne hans into the lar aa you shuld lads against he back and Tet up onto the crown of your head Keep yout arms parle, ‘ess you feet and hands it the flor albore and shoulder Blades ans yer bah, and wth an exhalation, you ead ff the or an Sighten your arm. Tr the upper ths sgh inate andr the fuer tghs Narow the hp pets ard lergen the talbane toward thebacis fhe nee, iting th pubis oar he nave Ten the upper ams outward bt keep the weight on he bases of he Ina frgers. Speen the Shuler Sade ars the Bak a let the head hang oF sigh ok coun 3 he oe. Stayin the pou antes ftom § to 10 seconds o¢ mere, beng easly, Repeat snare from 3t0 10 mes, Turn your et fot in slighty othe ight an yours fot out tothe ght 0 cares. Alan the gt hes its he heal Frm your sae an ‘your lh ih outar, oat the cere tert te cap inne ‘Menthe cet fthe ight ane, Eel ae exter your ow the ih ect verte pane of he leg. bendig tom the hip eine nt the wat Anchor thi movement by stengering the let leg and preitg the othe! tery Yo te Root Rote the toto thet kept two sides aval loge he cones ornardandiengthen etalon toward beck Ped ‘your ht and on our son anor for ouie your rat oo lace ovate celine inline ith the op tour towers Kee Your headin nea potion one eee gaing satya the eft stay inthis pose for 30seconds to 1 mit. Inhale 1 come up, song resin te bak el nt the fran eaching te top arm tard the ling Revere the feet an rept forthe ar lng of tie tthe a MOMS serene yout rte tore Tet pr rw rh yor Td ad eat me tbe ce. ow your tgs 4d ps beg {olf hth amet the pound. ar oe Inara yur et bg pen a8 ‘Srl aurea! ohangoumuée wil beg to stech the cud and poe al he een he serio ree to pete the ue ie. yu dope, Yut Treg done Wreth the hand wt ere ‘he shor gle tps, det, tps ane ‘rombod. Aen) erage the hamtegs 1 Soros oe A tren ‘APANA Wither ale Breath wels vou dears © ope the fron bod. A your pace deepens == wilfuther sprig upwaré though anahata hoa). The exile reath aes apana dowrward and stables na sacral on sway strengthening muladhara root robe woraa abot ating || Ore your ans veces te | | Conse Beg your ng xm eur hed te the for nd || Yoo, begin teas are on || rund the was to the Hort Uinerert vee end can be || ema spur Ganaeh || tghendwoe te ed eee Whe in ths posture pres through te tet ana the vo hes || Soc sue bre Inoweg mt snp sen oud apart eto Tsay crcl yu ro Be ogee Pt ) ourtophback aay om fee Hee ur forward. aie the the es ting Yo heat ope wou colopsng rah hei ast anc cot Open heh legs ‘hehip sts [termed aun) The rorere_crvacion ‘Dataen tee secre antag msi eteig the tr eggs the Bower though th ‘APANA “ronssana renters muladahra 00), opens anahata (hoor). and energecaystmustes anahstaand sshesrara (row), ero shold ow ap rom he ct ard trough te hear extending ough he coven lertherig ‘Apana shoul ow fromthe eroun othe rota srenathenBoat Bird Ce te EV EEEUE Ded Asana of the Week Asana of the Week Avil 7, 2014 13 nny son te for ith our leg wig mont of yo. Pes our hands on the Boar 3 hte behind your Np gers pong ova the fet, a renga the ame Lf tough the top of ese and on back Sig. As you do the make sre you back dose ror conte to lantern tate yur tori betaven te pubis top sternum. irotshown), the pean angi nts into te Hp with tee the ground. Pace yur rsh on th your body sieht song soem your ening es yas apy arte eae, pace your fe paral to ne rather on the Wars ip. Pace ee ota he Ser p bones ae fate the pk of you Bees ceo your ame Suh op with your Sings ping ovtword ie sist he bce et where you Bethe mont cronies tae ced ours forwar wt your gers pringorward Spread the shoul Bade cos your Dckand reich trong ost ro the igs Weise’ post, ne the ard onthe for besde your he erhalzontothe baths your than, ase ng your tess towards the chest 0 whee yout ands comme ‘hth te Do’ ci the yrs band and eed ra wp tou {he lg tot he here tap yous Boy ect rag ad tong ‘acini tt anata, ree ah ‘he mum tebe oF ths is Soto sport he fy ona ard igh roghout the posure. 1) teste wing easing ty or, sp the he eyo tends the knees erat to allow te her to place the fet on the foe yoursayto 1 nue Release thelgrth anon anda prion Milla ios Milla ios Apc at hed : y = terse APANA Taipuranavacraworia open jouanerolte toward thes. Per willmae upwards thought toro and open shud (host asyourpracicesdinces, Us a srengthdounwardthvough he costomlahars ot) end apannintoone aretha toughyour pontatconnecien,Shoulder Pressing PINE aieee Asana of the Week Asana of the Week February 19, 2014 nny November 4, 2013 ny rar fot i the for ane ben he opcite les. ep oe th Tk your os fowa betten oun hgh Then epg your tro lew asyour ips unl you tgs become dose toparaltotheeoe yor igh jt above he kee and place your fet har onthe fo the xsd edge of ora fot res pit Forward The repeat on thei you doh your upper bc loud ren ta kono cyithd a etrteer een Seirrittporanion entrar age tem MEY Squeee yous eater arm with our inert nd com your it ane ove your lo an Lock map ahend. eld for 30 eco, een end your Shows ar gyrase your fect ak othe flap ih an xe Ropes one acon wth thle are on op Ut he nae theinner hight te sang = yr tos ator about tor fet nay. fare ite ands, say 30 sco 1 inte Sep back mann vith an eshaton legit ne th ele eva. Milla ios Tips for all Levels ‘APANA The bn spoatinnbhaapdvana males dco alow vst vont open, blasyouadvancasetolonfrwardanallow = tomoweupwarde At Yovsiingeatebalanceondawarenessb spose binge ter ce Indy sahara row, Agana wltske ene toned: muladhara oot. iran ened porate bing ane aaa Toa open as oubingenergy upariskromtne earth so youre sdtength dowruardstovardsthe earn ooReverse Bow INV Viparita Dhanurasana ae e) Asana of the Week Asana of the Week September 30,2013 28,2014 Entry Entry Tegi in sal poe, Cs your hi, en your nee nd alp acho Beret the apse ne yu bend your kee an ae sn Cormier gown ate ein forth rye ater wader. ely hi pose bul be pact ith he pope 2 har the penon ed ot the grand and mevng touare be he Bsn he pean Unotshoan,thopeansidgin aching pose ina le manne ‘ey Raton the aor wh the ne pine oneactng te oe es ‘onthe fort bon th hers ft. Fy andi mount ore wth our tert he bs'fnger ps wth your body stan ard sto fg ircaniea einen neice ier iekaeetecsncenttior ata one ataluneso thay itt ron he fa as, ing your tees in towed he det wo where ourhand ean a the fer’ thoes Entered tight up Croup the hee a gs 1 the ri ieee foe bye ele ner Gr endonee les, pas down. enter yur tl be ond he Noo, you ‘rrachyourlower backdoor ower ont bs fora Sir Tyr slow te base ale your ight in aban a ther i os up Rela youre. Reeme the bse es bel your nes, sd For you ales. Mow duty anduth conto. even numbees da, coe the right shin in font ofthe le, and on 8 Tips for all Levels Sei nt pen ae mere he shrine to np pea ‘Sipe "Ce the memos sry ne the Fie & & ieawa APANA ‘sadhana swans anahata [heat dure Doh he yar andi bse Srnasanaisan conemadate par inyoga, auch you ae alovingalpa tir eye) srthohestopenskynrd Thee’ Chalafelea deep te pen. you stvescan yer maton wil find ion x opr re onrey opening baer upward Th bave'sabesrara (crown) dara pena Ineve though sahasara rato move dumardtonards an ei auareesgrons fel thine of ANB a athe contact point cognd muldshara (cot,Pose Dedicated to the Sage Koundinya | Pose of the War God Eka Pada Koundinyasana! Seer ECL) Asana of the Week june 2, 2014 Come io hia fam a standing pon, int bard yur Ens a ut thes tale your let nee fo te fos Turn your lt ot Ie rghtand st on the hes Crss our ight fot over your pinta te caling : Flea tha hands on fei and pit ward at he wait, oping te ck seeraigtarponbe. E spent ston ee ( ew, bring your walt de i, and howler word othe rh the ar and eto the out ofthe thgh ery important ard Place your hand the oor a ak the fora ni your hip arom top of yur ales, nae ca be bet Wl bot deo the ht ot Kept stomach sucinginandemendng trough crs, Keep he og sight. your late pein rte el foo: te the ute ad ofthe lt planted ote foo oko te hl oe oundandponthetoesupware. Contauouiyequesethelathgh fear, binge tn payed vee pan oe MA Straighten both ess siultaneousy wth an bale Uk hele gun Espa theo: end ou et ew nore by hie svaphtning he igh lg, Pause nthe mile for afew teat end then walt the handstothe fet ore andrepat onthe ie tthe fle Rapeston the other side forthe same lenth of ine aimee Macc Tips for all Levels (Geng ans to bnd more a ede fe at use ge me a poe arly Keg he ‘ibe frien oasis rata uy me pote, ay endo ot ‘Dna pte nion rohan erad ‘onde eters Doh he Fgetes We te touhonesn vey ch Tene Sh Se tw Be eS ot on ng fg is aa BANA — Towa wow arm blanny, cla paa loundnyosanaToeseaonthe upper alah. “andar opehelows wocaran, Wil ep eprnng orto low tomove tough and open vishuddh toot) on tswaytoana findopemessinmaaghara rot}: novestonrdsthecrh. Use ot = Irmthe roots ndcontina top ‘pana (third eye) ant ‘rege at toves downwards tenth oughta ra (oot to ae ith he it nthe lower hallPendant Lolasana Asai Week Tips for all Levels Tips for all Levelsord of the Dance Natarajasana Asana of the Week Camel Weenie) Asana of the Week july 22,2013 March 21,2013 NN NUN Standin outa pos, hf your mag ot our dona ot. and it ‘eur opposte hel toward you bark you bend the Ine, Pes the ead a your downward gh bore bck doe a the ip jet, od al thee cp pia hep te sland leg sagt and stone There ae to varios you mit ey bre with your hand ip te aan, yt bap your to roel square to the fon af he mt. Te Sat eorex back wi your hard onthe ae side ay do andro the oni of our fot or re. you peer yu can i ga erie your loot ale agin tot your Hed foot, way om the foo, and back any om yor aso. Een th ted thigh behind you and paral fo the feo ech your apa am am forward nor of out, aa oe foee ‘gs there ae ull vaio fr adancement ft pose. You cn ‘low yor ete body come paral tothe ora serch for asa. linear tole, Aeraire yo cay wo ee your hes Hed as pouileforadeep backend, Stay the pone for 20 to 20 sca the ches nd bring he ba perpen he oy release the asp one ot, ae thee ot ck orto the foo al rept fer the same length ie on he other ‘wen the loo with our ines hip width acti perpen the oo Hetate your ths ward sight, row Your Mp pats, ha pote ad resourses sd the tet your lat eit ose. Then hans prea the hack pol ard lengthen downwards Ugh fim the al forward tomar the pub Inle and your boat by resingte shoulder lade gst our back ibs Ian back aaa the fens ofthe al bone and houker Wades. Fo the te beige your aad up cin es the tei, Yur han Jon the pein Tit the thighs bac tl om perpen and ae perendial : eas the ont os ad the ant of he pee wo while Wing lower back away fo te pel. Pree ou ples ely gait your foward the oe. Yon your erm cuted so the aon seve fey “tay nhs pose anywhere rom 30 seconds oa mine, To en, bing out hands ome the ont of our eh a the hip pants. Ina and {he hed nd tos up by puting he hip pints dow toward he Hooe your beads tack, lea wits your eat to comeu Rest n chi ose for afew breathe Tips for all Levels fatcraly you bore Tips for all Levels Sct ten hoe ae Sm pons pole i pl et hoses ey ge Heep Mow theb tyr eptscnn aly an ih pce Dosa sees ns Be hatin stan ide ihe ys maa i ec en oor be Got co ooh or bord oe ‘ioe mre eee Ui pw en The sap Fegan nth pte Fone oes Nala bite owen APANA cz apaNA i ad cesta cjaanansnan ect opererast aban ‘ash hou mahithana (url cht aitopensont ay sp ‘heoughanahata hear) whihisshnngup andlor. Felapana move owrwardtowadsa ranted mulahara ot) wc sidsin balance Usvasanaisanenclenthear ope: Allow towel upward voughibe ody andapananshata heart) As yougnebacuaris fal the aneey hve ‘hrouishudi (theoat] ont ay tothe cow. Allow your exalt take abana despintoth leg tasrengihenmuladhars (oat) and acy your bau,toes inn your past Milla ios Tips for all Levels ase Si hvough ana (third eveHalf Moon | Asana of the Week Ardha Chandrasana | January 14, 2012 Asana of the Week Inverted Locust February 25,2013, Viparita Salabhasana Stone In muntin pose wth the Ine souls of your fee tucking ep revered cops pos. Lyon your somach, ast your ses wth Groans coun taugh our fet wth te gee Ses son ry ‘he pls fig toes ae together hes we eyed outwards. Aw eur pinky tons flag. Tighten the males in your owes bay ae out batho ease yourback mc ‘Subish asvong funda, ‘Onan ntale testing your ara up athand Wom the sae ond Des bepney bin ourmouth dounte he rounds pote ourneck take your peered hand oaton nec you gers ard relate perp ehceeg Ek ree ag eked eet ees tre Your index fingers peste erety of our pai fit tapete, or tae Matesureyureha os on the ground fall up ono an ef your shel {ne hone ane eayp yer ether vit mine the capes ara Fm ‘0 atu can brig Beth fous unrest ye arele ath oaing - There are two Ran postions youcan se which one feels the mos} ring the weigh slit yur het wth your noe press rw comfortable ther iterace your fingers, clip your palms toe, and ity. Onur nent le eth your troup naa em ot seaahine joarsras. Orta far task soe AS sa Yar po gs ae lenges up trou he arms. Keep the abdominals ergaed pressed nt the mat (or fc upwards). Then tll your body 9 Keep your ove bac comet fi. exing on our extended ee. ‘Onan eval ett, begin tose your hips the tea reschforthe \With a rong exalt, wth your strength pes int your rms ard ‘op came of te rom, ep your ehh enoufers, ae hie pare 9 lit both eu righ you an Your appa Boas song ans your the ont ol your mat Conn feel the ib cage erthenng aay bac ene yeu ips of the Nr, 29 your pine eas upright a ‘rom he Ws. Mainain be ety inthe sporting obs se Pes you Tet ad thighs ogethet Stayin pose for 30secar we Amit, ihe wo come vo keairs tay nts pose fr 20 20 seconds. Sout enale your bresth nd use the lover ay strong arth fet easing Int the oe Rea the conto to ewer your body back to thefer. Bring your ams out fem Seng nthe lege sete t the ote #86. Onee competes Sndemeath you Body an return to reverse corse pose. Alon Your stale you ams downto yur se ander outa pore Inhale arextsesto release te tension nthe bce boy. Tips for all Levels BU RLM MASA Uistte are gp eetces |] Ds you beg asareenaze || Te gine prune to eae | |S tr ingore a tne || AbyurhipsowrtoMN ero || Fa a you wv gen your fngos nd the enardea tr || tht you marta cov fom. || eter compete thst ae | | rhe thn beth than meve to || the wound fect on erga || Nat up ant for, oer re gre ws cn-oeie got || Mis nits fs soot || ee pee a {eursheendomatelittren Cele nt tev ad os || mata Pes or eae eis When ou le sone Se sieg your aaur "to || tone le an yur tony rou ben ying hs poe : Streator wet. yt || tome depp bing te ||| fr ewe oct wen you bg, || ong orn wth he rot || your det and oping Yat feotrens ‘ueea te acute sms. || foal tote face futher wilapannitinn || aFenmgtowrstie oor || Dur torrayeurhand et eee EEE ‘milne of the body. Slide the hips tothe side ane Sees 1 er ae ia aad ier A esto enn Pl et ae forenoon el os ey oe en aaa ection Soccenne mee cg ea crn tian mene en aaa ae Sete up ae nse ornate toe me ton te fo ore SCE ire areiwaiens ok sratcara serneid ee Sageavenaie fepfetlen eye cabebclay saa Ey ee ‘ea chandeana is lent or senting a ‘Var salabacana a posure tat ose on apana over prone, Thispore les Imuladahr root) you loves two ctr. Use tong gucedapana tae « foe burt of apana to svergten mlchars (rot). Overtime this pose becomes 2 ‘rounding ery deep no the boo. The Mow apen bath anahata ar pent canbe aficlto alow (heart an visshudhi threat] ents way upware tough the boa ‘occult, fur on arcing ad visu [throat es you aanceAsana of the Week Supported Headstand BETA a arastara0) ee) Head to Knee janu Sirsasana RSE rR ET) Asana of the Week April35, 2013 Entry NUN Sit onthe for wih your lets agi ont of you ntl, bed your "ight kee, and caw the hel Bak wovard your grin. Rest you ght foot soe gt gant yur inne et tg, a ay the cuter et eg onthe floor withthe shin at renal tthe et eg, fale and tur he rs a Nps sgh othe eft ting the tro as You pus down ane gourd trcugh the Ine gh thigh euae Your tips the Fe feo ying up you nave th the mide ofthe et the. ‘hie your referred tone portion Handi ay be onthe foo litte) let arabbng te oes, entensrg pst he ot fo in, nal a he front toa, presing the top af the eft thigh nto the flee and tenn active though the et hed Lerten the rotors am the isto the tp of the stern. al and extend forward fom the gis not the is. Be sure nto ‘5 youre forceful no the frwars bend, hunehne the Back ane hortering he Honk Length forward into confoabe stretch The over ball shoud touch he thighs st, the head lest Stayin the pseanyuhere fom 1 minutes. Come up with sn mnalaton an repent he nts wth tales revered forthe came lath of me. ail helael Mecca Intermediate Al he be teen cae tothe thr and aint sch Engage reas al ough Your ht et our arate legen. Poy th plrg te tertosrech neat Perm oust open nos tutte Bo at alow 8 Pegi to foe or tach Fins tule aed pu he genaey a Shear Eason oad a You stomach up and evade ‘ound eect pre ye eu have obi ething th Teg tt your had ee tars oor lyr mbar sn nto alga wi our ‘poe ay gn you fread oyu owe Sratctnecton lahat te, Seach, Retain the er tagh beck nd em (pers the ipsa ou wong owes ee Gh the sires bers lg the a ‘ ace rth iah, ES ES APANA Tyna aasaa eel fe pron open ard Roodinto Be lamer bck, you avance your febené moves towards you be ad na (thed aye) Segre to zsnulite. Use apana's round yoursel and enerze rmuladhara root reparing for youself the net gern pana beat ‘nel onthe foot. Lace your fingers together ast the foes on ‘he lor, ows at sheler with, lth wpe ams sig eutwod, bt press the ier wrt iy int the Hose Set the cou of your ‘aha and your ee of te or, arly wal your fet dee ur eles hes lted Actively Pough the tp hs, frm {inverted Fim the sherds gant yur Back and sar toward he talbone she fot toro say ae long 3 pose Do rt sion the wet ofthe shoulders colon nts your neck an head al ad WR your fet away frm the Noo Toe Doh fet up tthe same tine, even means beng your Koes and hopg ah off the flare the lags et perpen to the Boo, fem the bone Jogist the back ofthe peli Tur the upper thighs sight, and sevlypres the heals tonardshecetng Fen he cter anarwatand slen the ge, Cnt areata shoulder Bader agnt the Back wden them, ad draw them oust the taltone Heep the weight evel alnced on the two foes, lengthen ough the hele Manian iat length and pon up trough theballs of thei oes the ergs are longer tan te ost As beg hd for 10 seconde, Gracy ad to 10 cond ota you hl every ayo 50 nyu can oferty marae the pose for Siruset Come dou with an exalton ulhou ling thet of the aimee Macc eg ta eon ‘octet bs pee ee en Tee prs down rh your etre rere thar youre ra hs pete eee Sine wire feasy eae Stenaen the spe bos 9 ey Sno Your ‘sc pera ti ep ° BANA “Soma stsasana none ol he bs passer perngyou" appr leet ofthe calzas allows tomovedreclvupinte ana (hed eye) lndeshatrara crown), Tha connectioncf te head othe eis allowstor pens and 2" to flow om the earth othe body and averseAsana of the Week January 21, 2012 Crane / Crow Bakasana /Kakosana Feathered Peacock Cee SUE) Asana of the Week February 11, 2013 Squat down om meuran poe with your ner fet fu nes apa Separate you knees wider than your hips an lean the too forward eaten the ines tihs teteh your a frat then end! your tloows and pice your bands on the Far nth te back of te wer furs aginst te shins. ‘Bean ih olphin pose. Your fear ae paral fo each other #8 ‘ovicr wth Frm you shuler Bade eat yor back tesa and pall hem toward your tailbone Rotate your upper am outa 10 ep tw shoulder ages broud ana hg our forearms nwata Spread eur palms andres youriner weiter agate oo Squeeze your ner high gost he ie f Your ao, you sins Int your ats. Sie the usp arms dour a ew eto te shine a ssl LM up ano the also You fet and lean fra aig the Weight ef our toon the backs af the upper arms one ine ad tp fot closet the eoows Keep the oppose | lag active by eending though the hel, Sweep you ele va ‘ough «wide a, and Kk your fond oot ef he fer, Bushing through th eet sgn te le times. wn sah sucese te, oh of the oe ile Maher Sd trys hover athe top during sac atom. e ste to ete deepy ‘ehtme you kek wp. Lean forward even mare nto the bad of your upper ams. Keep leaning eeward tthe ott whee the balls cf ou feet eave the or How our tore lags te lance an th back of your upper ars if you we ate to mara the iveon lengthen your lover back ‘ew your ots Ino your soar reich ou talbone towards Yur eas ra th navel tar the pte ad sautee te outs {ogeter while ong the Highs in. The Met shoud be of he for ning touardr postin on yu Squeeze the legs agaist the arms ress the ner hands ey to the ‘lor and srahten the ebows een from the side, the arm are angled sight frvard else to te for The ner inees aud be soe theouter arms igh up nea the armpits Keep the headin seta postion with your eesokng tthe floor. ternative tte hea Sigh thou compresing te Dek of te neckandlek fewer, Stayin the pose anyhee fom 20 seconds to 2 rtoa squat. Uienolae ens Tips for all Levels stro te pose 35 to 60 second. When jou eease, donot oink onto ee shove Keep the shoulder aes ited and trond, andthe ore oct down at «tne wth an exten. Lf into lpn pase fr 30 ne el Wey fe abetting || Fons on ang yur tres || Engage te abort wall Yourarms asp yourems bet || cone ito yeo arp a4 cur tebe rm at nel aos tnt || sete Your ama vate || ascina srvngh tba Seransshouaesiytuesom || tomch, ACR Your that og your tps evs || tmugh your tow comnnty || ul thetner of te bec of he Stittbewel owoefrts || fourm bio te face and el || nang tasers he nme hd || tbe yur twee Ty ting || tod abe absolve || tap and vee toy Suovoewalsryss met || estou yew ptagns ilar” || rporlngrtosulaserg | | one et up a's ne ithe || gu lees have and te Pees || yepau ine oper. Et its ‘vay Pas orn Wao wy = {he Sorgen an eo oe rst ty a8 bing your le org itl grr baa lou tenn ha, Itaimer dow totngen mine calping > cane oak tanmoreane anos pean the etek free nt te ont, times ad err chi sergthen ‘pe ins horn oe ‘ota reat arog te poe your nah {ices ad ede eng ns poston wl tape ough sodmanste en oa fret he her ad allot he me fern Te conectonin ora Es trou Ener APANA Fea ST ‘atavarafoize on ana (third eye) a mental stlion aque tod th ove or wl up through the body oven veh hres) ae ain thir ee) lengthens eros of tine. Aign the spinesothat pane movestowarésana then ‘suneashed tough sahastara (clown) once the caves move alignment, fowstrough to sahesrara (ron). Ue the doumuers apana fret strengthen ‘Apona flows straight tough muadhara root and deep into the boy. charalrot)and thou ever ivough the am,Four Limbed Staff iret Uey Asana of the Week Cobra EU E UE] January 8, 2018 Asana of the Week 013 Salta ENTRY Peston downwar facing om then pk os. Frm ou Sher nes _pistyor bars andres your albonetonad your abi. Leper oo the loo Seth your ls a tps ofthe Feet onthe oot. Spread yout hands on he or ude Your stole Hug the es Beck With on nlaton so owe your tsa and esto ee ces abe npr the le Thre’ eney ths poe fo the owe bik te may toward the Ror andthe tbe ope up tomer he eng 3 ‘Keen the sgce between he shod des rad Don' et the tows ‘ply oo the ste fol them inby he sof the oe nd path er. ‘ic ova the hel Pres the Dates ofthe den oger fy 2 te foo. the topo the trou an yourhead lack omar ouput yur sty his posto, hep the tibone fmt in pce 2g he lg very ate ard rnd yma Dw the pu omer navel Fe the roms yourtighsand engage your abdomen. Chatwange Dando & ore of he pons te Sun Shzation sequen Youcan ab pacize his ose daly for aur om 10 to 0 seconds. Rue th anes, Ett ley youl Wl dow ont the oar uh tng ack to dara go ing tous thetep thigh andthe abn Pres he tps of he fee ard highs an the pubis Sly othe Boo on a tslaton, bg sais th amet ft he hat of the Foor fut odie tn ba tints fra thvough the top ofthe stemum bu ov posting the nt or whic ony haven te ower bet Dab the den cre] ‘Hroughoutthe entiespine backtothe or torn 15 30 second, resting alas alain. Tips for all Levels Tips for all Levels APANA ‘raargedandaara poe pracicedonan panic ele eath, Fathe stronghmove doonuarstomuladhar (rot tf yeuin thi poe. 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Set your nee eurkatexexoya) Kapotasana Asana of the Week January 22,2014 nny Onli Diccle rer] Asana of the Week ny ‘nel wth youre shh narromerthanhpwh spr and our hip hades andes tacked directly above your knees With our ‘nd pes down pant hbk ou pei Stand n moun, ae Ethrinp thea paral ‘nan natn, ck your ch toward your mum aKa your head fad shes back fa yo can tout posting your hip award Fem your stouder Bedes agaist your bak and IR the tp of you "term When yur chs mail We, gray sue your had uke Separate yor tach a ech te overhead toward th oor bendy Bing yor his frnordencugh to couric he backward movement of th upper too and hed: ep yur thighs a pepe to te oo 3s posse yu ro Back. 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