Pose of the Month – February 2005
Supta Baddha Konasana – Reclining Bound Angle Pose

Preparation:  Sit in the middle of your mat and bring the soles of your feet together at a comfortable distance from your hips.  Sit up tall and take a few deeps breaths here.  You may choose to hold your knees, feet, or ankles.

Moving Into the Pose:  Take a deep breath in and, as you exhale, gently walk your hands out behind you until you are lying on your back.  Allow your arms to lie beside you and roll them open to the sky, palms facing up.  Close your eyes.  Allow your knees to continue falling toward the floor.  Relax your legs, keeping the soles of the feet touching as best as you can.

*Gravity does the work in this pose!  Relax everything – your hips, knees, and feet, shoulders, arms, throat, and face.  Let your body sink into the pose by relaxing and staying aware of your breath. 

Modifications:  If gravity is making the pose too intense for you, place a pillow or blanket or towel under each thigh or knee.  This allows your legs to rest on something soft yet still get the stretch along the inner thighs and hips.

Other Variations to Try:
1.  You can move your feet closer to you or farther away.  Spend 10-20 breaths in each position you choose.
2.  You may change the position of your arms:
Fold your hands on your belly and focus on breathing into your palms.
Extend your arms overhead, laying the back of the arms on the ground and relaxing your shoulders, elbows, and hands.
Open your arms directly to the side, 90 degrees from the body.  Roll the arms out and in as you breathe.

Moving Out of the Pose:  When you are ready, on an inhale, slowly bring your knees up to touch each other and then bring both knees into your chest.  Take a hold of your knees and guide them around in circles, feeling your lower back massage into the floor.  This helps to release your hips from the pose.  Circle the knees the other direction.  Then allow your knees to drop to one side and take a few breaths there in a twist.  Take the knees to the other side for a few breaths.  You may choose to stay longer in the twist or go back and repeat the circling of the knees.  SLOWLY come back up to a seated position when you feel ready. 

Pose of the Month – March 2005
Savasana – Corpse Pose

This pose is often one of the easiest poses and one of the most challenging.  Almost everyone loves Corpse Pose - you get to lie down and relax!  However, some days we are fidgety, some days our minds just won’t stop going though our to-do list, and some days we fall asleep.  The beauty is that you let it all happen.  Don’t try too hard.  Enjoy the restfulness, listen to your breath, and allow the pose to do the rest.  Every pose is divinely designed, so allow it to work its magic!  J

Preparation:  Lay down on your mat on your back.  Place the soles of your feet firmly on the floor, knees bent to the sky, a few inches between the legs.  Close your eyes and take a deep breath into your belly.  Exhale completely.  As you continue to breathe here, bring your awareness to your lower back.  For most of us, when the feet are on the floor in this position, the lower back is firmly connected to the earth and the lower back lengthens out and releases.  It is a wonderful, relaxing feeling.  You may even feel a stretch in your lower back.  That’s great.  Keep breathing.  Spend as long as you need here for your lower back to rest and release, then move into the full pose when you are ready.

Moving Into the Pose:  Take a deep breath in and on your exhale, gently walk your feet out so that your legs are straight on the mat below you.  Let your arms be on the floor beside you, hands about one hand-span from your hips.  Take a deep breath in and on your exhale, roll both arms open from the shoulders so that your palms face the sky.  You should feel your shoulder blades lying flatter now beneath you and the front of your shoulders and chest areas opening.  Close you eyes now and breathe.  You can spend 20 seconds or 20 minutes here.

*You get to relax here.  Relax everything – your face, your jaw, your throat…your shoulders, arms, and fingers…your lungs, belly, and hips…your thighs, knees, and feet.  The only job you have is to breathe…

Modifications:  If you have discomfort in your lower back when you straighten your legs out, place a pillow or a rolled towel/blanket under your knees.  This way, you get to relax your legs but they are draped over something soft.  The knees should bend gently over the support.

Variations:
1.  You may also choose to put a soft pillow or roll of support under your back – low, middle, or upper.  This creates a gently back-bending corpse pose!  You get to choose how large or how high this support is.
General rule of thumb:  If you lay down over your support and you are in any discomfort, it’s not in a good place for you!  Some days it will feel good to arch the lower back, some days the middle or upper.  Do what works for you, always!  Of course, some days it feels right to take the classic position with the whole body flat along the earth as described above.

2.  You may change your arm position.  The classic arm position is described above but you may change it as you wish each time you practice.  Try folding your hands on your belly – overtop one another, one high and one low, both at the low belly, both higher, etc.  Try both arms out 90 degrees from the body.  And finally, try both arms overhead, back of the arms resting on the ground and shoulders and elbows relaxed. 

The Surrender of Corpse Pose:  As I mentioned above, both the mind and body like to fidget in this pose, when it’s really about letting go.  This pose is the ultimate practice of surrender.
If it’s your body that’s fidgety, remember to use your deep, calm breaths to help release tension or even anxiety you may be holding.  Imagine sending your breath to parts of the body that feel tight, tense, jittery…allow the subtle, rhythmic waves to smooth out those vibrations, bringing harmony and balance to your being.
If it’s your mind that is straying, try focusing on a single item, like the breath.  If you’d like to try another focus, bring in a color, a word, or even a mantra to repeat or visualize as you keep the breaths going, steadying the mental activity.

Moving Out of the Pose:  When you are ready to come out of the pose, whether it’s been one minute or 10 minutes, gently walk your feet back up to the starting position.  Take a few breaths.  Then bring both knees into your chest.  Hug them in close, letting the lower back stretch out again.  You may choose to rock side to side here or even circle the knees one direction and/or another.  From there, roll over to one side and gently make your way to a seated position.  Take a few breaths before you stand again.

Pose of the Month – April 2005
Tadasana – Mountain Pose

Mountain Pose is tall, strong, stable, proud, and calm.  It is simple yet can be quite intense if taken for minutes at a time.  Imagine Tadasana as an upright Savasana - Corpse Pose.  Allow yourself that same ease – allowing your muscles to rest and your bones to hold you up.  It’s a stacked feeling, upon soft soles of the feet melting into the earth.  Enjoy the rhythm of your breath and listen to your body – it will talk!  J

* Try this pose outside in the springtime weather!  Be the mountain!

Finding Your Way Into the Pose:  Stand on any level surface - on or off your mat.  Bring your feet together so that your big toes and ankle bones touch.  Become aware of your breath.  Feel your middle expanding and contracting gently with each full breath in and out.  Hold the abdominal muscles gently but allow the belly to breathe at the same time.  This allows the pelvis to remain neutral, tailbone relaxing down, long lower back, and hipbones pointing straight forward.  Feel your knees lengthened but soft, not rigid.  Feel your shoulders and ribs aligned over your pelvis.  Your ears float gently up away from your shoulders so that the neck stays long.  The head and neck are free and easy.  You could turn your head side to side at any time without tension.  Keep breathing…

Variations:

1. Try closing your eyes.  You will likely feel yourself sway around on the feet.  Good, now find those small core muscles to bring you back to center – do not use your gluteus muscles and do not lock your knees or tense your ribcage or shoulders.  Keep breathing.  Find center.  Your weight is coming to that balanced place between the right and left feet and from toes to heels.

1. Now try the pose with your feet apart about hip distance – this means a few inches between your big toes.  Eyes open or closed, find center and breathe.  Gently draw the quadriceps upward and into the thigh bones.  This lifts the kneecaps and gives the legs more length!  Stay grounded…

 

1. Finally, Extended Mountain Pose – Rodney Yee calls this Volcano.  On an inhale, sweep your arms forward and up.  Fingers are now reaching to the sky, palms facing each other.  Keep the shoulder blades sliding down your back side, very easily dropping them down away from the ears.  Keep the neck loose.  (Shake your head side to side.)  Make sure you’re still breathing.  J

*Now it is quite important to have your core gently working for you, as whenever the arms go overhead or even if we stay in the original Mountain Pose for a long time, the back tends to sway – meaning the pubic bone dips down, sending the tailbone out to the back.  Pull the navel in slightly to keep the tail down and hip bones pointing forward.

*You can spend just a few breaths at a time in Mountain Pose, or minutes at a time.  The legs, the breath, and the core get quite warm if you take the pose for 5-10 minutes – try it!

Moving Out of the Pose:  When you feel ready for a break, shake out your legs.  Pick up one foot and circle the ankle.  Do the same with the other foot.  Walk around a bit to loosen the legs in case they got tight.  Perhaps a Child’s Pose would feel good on the lower back.  Or a Corpse Pose with a pillow or blanket under the knees!  Notice how they are so similar in alignment yet so different in the way gravity works on the body.  Breathe, and enjoy!

 

Janu Sirsasana – Head-to-Knee Pose

Preparation: Sit on your mat with your legs out in front of you. Keeping your legs together, take a deep breath in and sit up as tall as you can. Exhale relax your shoulders. Again take in a deep breath lengthening your spine and through your waist, exhale feel your neck very long as well – lots of space between your ears and shoulders!
*You can do this sitting against a wall if you prefer having support along your back.
Moving Into the Pose: Bend your right knee and bring your RIGHT FOOT up the inside of your left leg, as close to the groin as is comfortable for you. Then let your knee drop out to the right towards the floor. Take a deep breath in sitting as tall as you can, exhale let your hips and shoulders relax. Take in another deep breath and as you exhale begin to lean forward out over your straight left leg. As you lean, pretend there is a string attached from your heart to your big toe. You will most likely feel a stretch in your left hamstrings (back of the thigh) and in your lower back. It is also normal to feel a stretch along your right inner thigh.
*Keep your left leg straight, your spine long, and shoulders relaxed as you take several deep breaths here.
After several breaths, let your spine round and relax over your straight left leg. This moves you closer to the true “head-to-knee” posture.
*Remember to keep your breaths deep and fluid. Relax your spine now and keep your left leg straight – if it bends, you’ve gone too far.
Other Variations to Try:
1. Flex your left foot. This will add a stretch in your calf and perhaps behind the knee. You can also sit facing a wall with the sole of your left foot touching the wall. Make sure your heel stays connected to the wall as you come forward over the straight leg.
2. Hold your leg with both hands. Grab your knee, calf, ankle, or foot – whatever you can hold. With shoulders relaxed and on an exhale, bend your elbows to draw your torso closer to your straight leg.
*Remember, the longer you spend in the pose, the more your physical body will release. Stay connected to your breath – let it work for you. Patience with the breath and with the pose is key to sinking in and going deeper.
Moving Out of the Pose: On an inhale, gently draw your belly into your spine and round your back up, stacking your spine tall and light upon the tailbone. Gently shake out your legs and switch side

Pose of the Month – June 2005
Vrksasana – Tree Pose

Tree Pose is one of the most basic one-legged standing poses, and one of the greatest poses to practice for developing your balancing skills!  It is steady and strong, calm and tall.  When you find your “inner tree,” great peace and tranquility can be experienced.

Preparation:  Take a moment to stand in Tadasana, Mountain Pose.  Bring your feet together and stand tall.  Relax your shoulders, breathe deeply, and draw your belly gently into your spine, engaging the abdominal muscles.  Notice how your tailbone gently relaxes down, lengthening your lower spine.  Gently lengthen through the legs, but make sure not to lock the knees.  Allow the soles of your feet to spread out on your mat.  Take a few more breaths.

Now try closing your eyes.  Did anything happen to your balance or centeredness?  If you felt the natural sway, can you quiet it with the eyes still closed?  Focus on your center.

Open your eyes again and take a few more breaths in Mountain Pose.  When you transfer to one leg, this is the feeling of length, strength, and stability that you want to maintain along your supporting side.

Moving Into the Pose:  Gently shift your weight onto your left foot and pick up your right foot.  (You can pause here for a moment, allowing your right foot to remain just an inch or so above the floor to get your balance.)  When you are ready, place the sole of your right foot along the inside of your left leg.  The arch of the foot fits nicely along the calf and also the inside of the knee, so those are two good places to try.  If you know you can place the foot higher, take it to the inside of the thigh, ultimately placing the right heel at the top of the left inner thigh, toes pointing down towards the earth.

*As soon as your foot and leg meet each other, gently press them together!  This will activate both inner thighs, focus your midline energy, and help keep the right foot from sliding down the leg as you maintain the pose.

Send your arms out to the side at shoulder height with your palms facing the earth.  Reach out gently to lengthen the arms and send energy all the way out the finger tips.  This position will give you the most balance.  You may also put your left fingertips on a wall to your left side.  (Stand far enough from the wall so that your arm is extended.)

*Relax your shoulders, stay lifted in your left (supporting) hip, and relaxed in your right hip.  Reach your right knee out to the side, opening the hip joint.  Gently lift the crown of the head to the sky, lengthening through your neck, feel relaxed in your throat as you breathe, and soften your face.  Ground your left big toe and let the sole of the foot melt into the earth.  Root your energy down through the long left leg and reach up through the top of the spine to the sky.  Your tree is getting taller and stronger with each breath!

The Drishti or Gaze Point:  In Tree Pose, as with most balancing poses, the Drishti is so important.  (Almost as important as the deeply flowing breath!)  As in most up-right balancing poses, my suggestion is simply to gaze straight ahead at eye level.  If you would like challenge yourself, slowly take your gaze right, left, or up to the sky!

Variations:  Change your arm position for fun!  Shape your own tree branches!  Try taking your arms to the sky, palms facing each other.  Reach up through the fingertips, but keep the shoulders relaxing down as you breathe.  Or bring your palms together in front of your heart to Namaste/Prayer Pose.  Here is where I find the most peace and can get very quiet and serene.
Another option is to reach both arms forward, palms facing each other.
Or try Namaste behind the back and get a great stretch in the wrists and shoulders while balancing!
You could also play with asymmetrical arms positions.  For example, send your left arm to the sky but your right arm out to the side.

Moving Out of the Pose:  When you feel ready, gently place your right foot back on the floor.  Shake out both legs.  Come back to Mountain Pose, even on both feet and legs before taking the other side.
When you are ready, gently shift your weight to your right foot, pick up the left, and place the foot inside the right leg.  Press the foot and leg towards each other to activate the midline energy.  Breathe, stay as long as you’d like, go through any variations you choose.
When you are finished with the second side, again return to Mountain Pose and find center on two feet before moving onto other poses.
Enjoy the feelings of length and strength from your tall, rooted tree!

Pose of the Month – July 2005
Uttanasana – Standing Forward Bend

Uttanasana is one of the most basic two-legged standing poses, and one of the greatest poses to practice for easing those hamstrings and tight lower backs!  It is challenging, painful at times, and intense almost always.  It is also deeply relaxing and rewarding with a little patience and time.

Preparation:  If you are feeling particularly tight in your lower back or hamstrings and you feel the need for a preparatory pose, I recommend Legs-Up-the-Wall Pose, or Viparita Karani.  Find a place where you can lay down on your back with your legs up a wall.  Inch your hips in as close to the wall as possible.  If you are looser, your hips will easily touch the wall.  If you are tighter, keep some distance between you and the wall with just your heels, or maybe calves and heels touching the wall.  Soften your knees (just so they are not locked), close your eyes, and allow your pelvis to sink into the floor.  You want to feel your lower back relaxing into the earth beneath you.  Stay here for several breaths or several minutes, until you feel ready to stand for Uttanasana.

Moving Into the Pose:  Stand on your mat with your feet together.  Soften your knees and hinge forward at your hips, coming into this standing forward bend pose.  Let your arms hang towards the floor for now.  Drop your head.  Imagine the crown of your head gently reaching to the earth and pouring the contents of your mind out onto your mat.  Take a deep breath in, and as you exhale let go at your hips, back, and hamstrings.  This pose takes time to get into and fully release.  Gently draw your lower belly into your spine for support in your middle as you hang here.  Let your heart melt towards your knees.  You may even have your chest resting on your thighs. As long as you are feeling the stretch in your thighs (and maybe lower back too) and you are breathing, you are doing the pose correctly.  Work towards straightening the knees over time in the pose.

*This pose can be done with the feet open hip-distance (a few inches between the big toes) or even a bit wider.  I do not recommend going wider than one foot apart, though. 

The Drishti or Gaze Point:  It is important to keep the head dropped and relaxed in this pose.  We all have the habit of lifting the head to look forward but it only creates more tension in the back of the neck, and that is part of what we are releasing here.  So perhaps each time you exhale, remind yourself to relax your head and neck too.  You can gaze, then at your shins or knees, or choose to close your eyes go deeper into the breath and the sense of release.

Variations: 

1. Take a hold of your elbows and this allows your upper body to hang freely and with a bit more weight.  You will get a deeper hanging feeling from the lower back and hamstrings.  Remember to keep the head dropped between the arms.

2. Clasp your hands behind your back and extend your arms up to the sky.  This is a great stretch for the arms, shoulders, and chest while the lower body is still being stretched as well.

 

3. If you are feeling loose enough, try Padahastasana.  I love this pose!  Lift the toes of your right foot and place your right hand underneath it.  Place the sole gently down onto your palm.  Do the same on the left side.  Now you are standing on your hands, soles to palms.  Careful of your balance here.  Ideally you bring as much of your hands underneath each foot as you can.  If you’d like, begin just standing on fingers or fingertips, but ultimately your toes come to touch the crease of your wrists!  Drop your head and breathe.  To go even deeper, now bend your elbows to continue moving into the forward bend.  Reach your tailbone high to the sky!  Knees can be bent or straight. 

4. Grab a hold of your ankles or the back of your calves.  Draw yourself in closer to the legs by bending your elbows.  Feel the chest move into the thighs, nose in between the shins!  Drop the head and breathe.  Yes!

 

Moving Out of the Pose:  When you feel ready, soften your knees and gently roll your spine up to Mountain Pose, standing tall and balanced on both feet.  Take several breaths here to become oriented vertically again before you move onto to other poses.
Enjoy the new sense of freedom in the low back and back of the thighs as you move through the rest of your day.

Pose of the Month – August 2005
Malasana or Namaskarasana - Garland Variation or Prayer Squat

Aaah, a hip opener!  Malasana, or Namaskarasana is a squatting, frog-like pose.  It is a deep fold for the hips and knees and at the same time strengthening for the core, as the abdominals and back must work for good upper body posture!  This alignment facilitates length in the spine and freedom in the heart. 

*If you have any sensitivity or limitations in your knees, please take this pose carefully and with great mindfulness!!  You can still do the pose, just pay careful attention to your knees as you move into it.

Preparation:  As a preparatory pose, Supta Baddha Konasana, or Reclining Bound Angle Pose, is a great way to get the hips to begin relaxing open.  Lay down on your mat on your back and bring the soles of your feet together, knees falling away from your midline and towards the floor.  Close your eyes here, allow your arms to be in any comfortable position, and let gravity do the work to open your hips.  If you feel too much stress in your inner thighs, hips, or even knees or low back, move your feet farther away from your tailbone.  Relax here for a few minutes.  When you are ready, gently bring your knees together, then into your chest.  Hug your knees in close, stretching out your lower back, then roll to one side and take your time as you find your way to your feet.

* For more detailed work in this pose, check back to the February Pose of the Month!

Moving Into the Pose:  Stand on your mat and open up your feet about a foot apart.  Soften your knees and fall forward to put your hands (fingertips or palms) on the floor inside your feet.  Now bend your knees deeper so as to bring your tailbone closer to the floor and heart and head up the sky.  Keep your heels grounded.  As soon as your heels begin to come away from the floor, stop there and breathe.  If you can descend into more of a squat, go for it.  Ultimately, you want to feel as if you can “sit” as the frog comfortably with your tailbone descending, crown of the head lifting, heart opening, and belly supporting.

*Ideally, the feet remain parallel in this pose. However, you may turn them out slightly if it is more comfortable for your feet or knees. 

*It is very important to watch and listen to the knees in this pose.  They tend to move inward, towards each other.  To keep this from happening, use either your hands (if you are remaining higher in the pose) or your elbows (if you are closer to the low squat) to move your knees back out so that they point in the direction of your toes.  If your knees lean in from the arches of your feet, you need to move the knees outward more.

The Drishti or Gaze Point:  Gaze forward at eye level.  Breathe and soften your eyes.

Modifications: 

1. If reaching your hands to the ground feels too strenuous, place your hands on your knees and then bring your tailbone down from there, maintaining a vertical spine.  Be sure not to lock your elbows or shoulders.  Stay soft yet use the strength of your arms as support. 
2. Bring your hands to prayer position, palms together in front of your heart.  Use the elbows to support the knees moving outward over the toes.  Gaze forward, draw your belly in, lengthen your spine, and open your heart.

Moving Out of the Pose:  When you are ready, gently bring your hands back to the floor and lift your tailbone to the sky, lengthening your legs to a comfortable degree.  Drop your head and take a few breaths here.  When you feel complete with that, gently on an inhale, roll your spine back up to stand tall and find center on long legs.

Pose of the Month – September 2005
Paripurna Navasana – Full Boat Pose

Boat Pose, a classic abdominal strengthener in many ways!  Whether or not you lengthen your legs all the way or maintain a full balance, this pose offers a great opportunity to find your core and move from it. 

*If you have any sensitivity in your lower back, pay attention as you move into this pose.  Listen to your body and find your own place in the pose.

Preparation:  One of the most common challenges I come across with my students practicing Boat Pose is not lack of strength in the core or even balance, but the flexibility (or lack thereof) in the lower back.  We all know the lower back is connected to the hamstrings (another common area of tightness) and this pose is a type of forward bend (which works on hamstrings) as you are bringing your upper and lower halves towards each other.  So, Paschimottanasana is a great pose to practice before moving into Navasana. 
Sit on your mat with your legs straight out on front of you.  Sit tall through your spine, imagining your spine is against a wall.  Feel the crown of your head gently floating upwards, lengthening the neck. 
Now reach your arms out in front of you at shoulder height and with the palms facing each other.  Take a deep breath in, and as you exhale, pretend someone pulls your hands forward out over your toes.  Reach forward, not down.  You are folding at your hips, not your waist, and maintaining a long spine, not rounded. 
Take a few breaths here, then go ahead and let your spine relax and drop closer to your legs.  Let your hands take a hold of you legs or feet or you can just let the palms rest outside the legs on the mat.  Drop your head, relax your shoulders, and breathe deeply in and out through the nose. 
Don’t worry if your legs bend a little.  Try to keep them lengthened, but notice where you are feeling the sensation of the pose – lower back, hamstrings, knees, calves, hips?  When you feel ready, on an inhale, round your spine back up to a tall position where you began. 

Moving Into the Pose:  Sitting on your mat, place your feet on the floor in front of you with your knees up.  Take a hold of your knees from behind and pick your feet up off the floor to balance on your tailbone.  Notice how your core immediately is called upon to help in the balance.  Relax your shoulders.  Relax your feet.  Breathe deeply as you find your balance.  Actively draw your navel into your lower spine.  Keep breathing.
When you are ready, let go of your knees and reach your arms forward at shoulder height, palms facing each other.  Check in with your legs – are your feet and knees still together?  Keep that inner leg connection.
If you feel strong here, make your shins parallel to the floor.  If want to go even further, lift the feet up higher than the knees, going for straight legs.
Keep breathing in and out through the nose.
Stay in the pose up to a minute if you can.  Put the feet on the floor when you are ready to take a break.  Come back into the pose and try again.

The Drishti or Gaze Point:  Gaze forward at eye level.  Breathe deeply and focus on your core, drawing in to your center.

Modifications: 

1. If you’d like to practice with your feet up but the balance is challenging, place your hands on the floor behind your hips.  You can be on palms or fingertips.  Breathe deeply and gaze forward over your toes.
2. You can also keep the feet on the ground, either together or apart a few inches.  Reach your arms forward and lean back until you feel your abdominals begin to work.  Keep your spine long as you breathe.

Variations: 

1. Open the arms out to the side, palms either facing down or forward.
2. Float the arms up overhead, palms still facing each other, fingers reaching to the sky, shoulders relaxed down.

*Notice how these arm variations change the work in your core!

1. Fold your arms like a genie.  Open and close your legs, moving with the breath.  Whether the knees are bent or straight, open the leg on the inhale, close on the exhale, all the while keeping the balance on your tailbone and a long waist.  Breathe deeply through the nose as you move.

Moving Out of the Pose:  When you are finished, on an exhale place the feet back on the floor.  Open the knees into Baddha Konasana (see Pose of the Month – February, seated variation rather than reclining).  The soles of the feet come together, knees fall out to the side.  You choose how close to bring the heels towards the groin, and you choose how far forward to lean your upper body.  Breathe into the inner thighs and hips.  Drop your head and relax your shoulders and your face.  Smile.

Pose of the Month – May 2005
Trikonasana – Triangle Pose

Triangle Pose is a great full-body pose in that it stretches and strengthens many body parts at the same time.  When you are in this pose, breathing easy, you will feel the hamstrings and inner thigh muscles stretching in the front leg while the side abdominals on your opposite side will be both stretching and strengthening!  Also, both arms are active in this pose, as you will be reaching, lengthening, and opening the chest and shoulders!

*The triangle referred to in the name of this pose is the shape created by the legs and the earth.

Preparation:  A nice pose to spend at least a few breaths in before taking Triangle Pose, especially if you are not particularly warmed up, is Prasarita Padotanasana, or Standing Straddle with Forward Bend.  Stand sideways on your mat so you can step out into a nice big straddle.  Open the feet up about 3’-4’ apart.  Make sure the feet are parallel to each other.  Soften your knees and on an exhale, gently hinge forward at your hips, falling gracefully into a forward bend.  Either let your arms dangle or the back of the hands may touch the floor, or place your palms on the floor under your shoulders.

*Breathe into your hamstring here!  You may also feel your calves, feet, ankles, or low back.

*Make sure your weight is centered over your feet between the toes and heels, and keep you knees as bent as you need.  You may also choose to lengthen the legs a little more or all the way!

To come back up, use your core energy, gently pulling the belly into the spine.  Soften your knees and on an inhale gently roll your spine back up to a tall standing straddle.

*You may get a head rush on the way up – do not worry – breathe deep! 

Getting Into the Pose:  Stand on your mat in a big straddle, facing sideways on your mat.  (See the above Preparation.)  Turn your right foot out 90 degrees, so it’s pointing to the front edge of your mat.  The left foot remains pointing to the left edge of your mat.  Align your right heel so that it points to the arch on your left foot.  So, if you were to bring your feet together here, they would create a “T” shape.
Open your arms out to the side at shoulder height, palms facing the floor.  Take a deep breath in and on your exhale, pretend someone pulls you to the right by your right hand.  Reach OUT, not down!  Feel how your hips are moving to the left and your ribcage is moving to the right.  Keeping reaching out to your right hand with your arms parallel to the floor as far as you can go.  When you cannot go any farther, keep everything where it is except for your arms as you place your right hand comfortably on your right leg (probably on the shin or ankle) and reach your left hand straight up to the sky.

The Drishti or Gaze Point:  Keep your gaze at first on your right hand or foot.  You may also choose to look in the direction your belly and chest are facing.  Finally, if it is okay with your neck, slowly turn your head to look up at your left hand.

Modifications & Variations:

1. Ideally, your right leg stays straight, but of course you may bend it if that is more comfortable.  The back leg always stays straight in Triangle Pose.

1. Reach with your arms – gently pushing your right foot away with your right hand, and also actively reaching to the sky with your left hand.  Make sure the neck is long and you are breathing easy.  Feel the chest and shoulders opening!

 

1. You may change your top arm: reach it to the front of your mat so your left palm would be parallel to the floor, fingers pointing in the same direction as your right toes.  Here, your left biceps are next to your left ear.  This is sometimes referred to as the Kripalu-style Triangle.  (The logo of the wonderful yoga center in Lenox, MA is a yogi in this variation of Triangle Pose.)  J

1. Another option is to take your left arm and lay it across the back of your waist – this will open the left chest and shoulder more.  You may now even rotate the spine so the heart faces to the sky.  Listen to your spine, though!  Do not push the twist.  If possible, your left fingers could even find your right inner thigh here.  Breathe and release into the opening...

 

Moving Out of the Pose:  When you feel ready to come out of the pose – whether it’s been a few breaths or a few minutes - reach your left arm back up to the sky.  On an inhale, pretend someone pulls you back up to the starting position by your left hand.  So when your spine arrives back at vertical, your arms are out to the side, parallel to the floor, palms facing the earth.  Take a few moments to breathe and re-orient yourself before changing to the other side.

*To change sides, turn your right foot back in, feet parallel to each other, and then turn your left foot out 90 degrees.  You will reach out to the left, and when the arms change, right hand goes to the sky.  Coming out of the pose, you will pull back up through your right hand.

 

 

Pose of the Month – October 2005
Virasana – Hero Pose

This month’s pose is very simple.  It is calming, quiet, and reflective.  It can also be proud (after all, it is called Hero’s pose) and I will be adding an element to it that can make it quite intense, too!

*If you have any sensitivity in your knees, pay attention as you move into this pose.  Listen to your body and find your own place in the pose.  I will give modifications below for those who cannot bend their knees deep.

Preparation:  The knees tend to talk the most in this pose, so in order to prepare them, let’s take a relative of Hero Pose:  Child’s Pose, or Balasana.  Come onto your hands and knees on your mat and gently start to sit back, hips to heels.  Lay your forehead on the mat, and then lay the back of your hands on the mat beside your feet.  Close your eyes and breathe.  Soften your elbows and relax your shoulders – let them fall towards the floor.  Notice what you feel here.  Some of us feel the back of the spine opening and the belly breathing into the legs.  Some of us feel a stretch in the tops of the thighs, the front of the ankles and/or shins, and possibly pain in the knees. If this is the case, please place a pillow or a rolled towel or blanket behind your knees, between your thighs and calves.  This not only feels soft and cushy as you sit back again, but it will prevent your knees from bending deeper than they like to.  Figure out how big a bolster you need behind the knees.  Spend at least one full minute here, more time if you like.

Moving Into the Pose:  From Child’s Pose, simply lift your torso to vertical.  You are now sitting on your heels, shoulders aligned over your hips, with a tall spine.  Bring your knees together as best as you can.  Place your palms in a resting position on the tops of the thighs.  You may leave the eyes open or close them.  Meditate on your breaths.  Feel your heart open and its energy pour forward.  Although this is not a backbend, there is an energetic intention of the heart opening to the space in front of you.  Feel your tailbone gently reaching down to the earth.  Make sure it is not pointing out behind you.  Breathe deeply and gently draw in your core so as to contain your middle and keep proper alignment throughout the body.

The Drishti or Gaze Point:  Gaze forward at eye level.  You may also choose to bow the head, allowing a stretch along the back of the neck.  In this case, close the eyes and gaze inward.

Modifications:  For those of you who have delicate knees, please employ the same bolster method as mentioned above for Child’s Pose.  Find the right size pillow or rolled towel or blanket to place behind the knees, between the thighs and calves.  This will prevent a bend that is too deep.  You are sitting higher in this case, with more space between your hips and heels.  Sit calmly with a tall spine, open heart, forward or inward gaze, and deep breaths.

Variation:  The variation I like to add here is the stretch in the feet, the toes in particular.  Lean forward and tuck your toes under.  Try to keep your ankle bones touching as you sit back again, hips to heels.  You can keep the bolster if you are using one.  Again, sit tall, find your gaze, rest the hands, and breathe deep.  You may need to do this variation in small stints.  If the stretch in the soles of the feet and toes is very intense for you, take just a few breaths, then untuck the toes and take a break.  Tuck them under again for a few breaths when you are ready.

Moving Out of the Pose:  When you feel ready, come back to your hands and knees.  Then have a seat, bringing your legs out in front of you.  Lay down on your back, stretch your legs up to the sky, and flex your feet.  Hold here a few breaths as you allow your lower body to enjoy the counter-stretch.  Slowly return to a sitting or standing position when you feel complete.

Pose of the Month – November 2005
Parsvokanasana – Side Angle Pose

Side Angle Pose is beneficial in so many ways.  It is a leg strengthener, a thigh and hip stretch, and a balance pose as well.  It does take strength, flexibility, and balance to get deep into the pose, so there are modifications to take note of if you are a beginner with this pose.

*If you have any hip injury, especially to the inner side of the hip or groin area, please take this pose with caution.  Do the modified version and listen to your body.

Preparation:  This pose really opens up the inner legs and hips, stretching your adductor muscles.  Therefore, if you are not warmed up before entering this pose, it is a good idea to do something for this muscle group.  Here are 2 suggestions:  One good preparatory pose is Trikonasana, or Triangle Pose.  For directions in and out of this pose, see the May Pose of the Month.  Another option is Supta Baddha Konasana, or Reclining Bound Angle Pose.  For directions in and out of this pose, see the February Pose of the Month.

Moving Into the Pose:  From Downward Facing Dog (your body in an inverted V shape on your hands at the front of your mat and on your feet at the back of your mat) step forward with your right foot.  (Bring your right foot all the way up between your hands.)  Turn your back foot flat so the left toes are pointing to the left.  Now bring your right hand to the floor inside your right foot.  Keep your right knee and shoulder hugging each other and keep your right knee bent deep (up to 90 degrees).  Then, slowly and on an inhale, reach your left hand up to the sky.  Your body will naturally turn open to the left.  Feel the big stretch along your right inner thigh!  You will likely also feel the top of the thigh working as the leg remains bent deeply.  Take a few deep breaths here and keep lengthening through your torso, along both sides of the waist!

*If it’s just a little challenging to keep the right palm flat on the floor, you may lift up to your fingertips.  If this is still too challenging, then please go to the modification below.

The Drishti or Gaze Point:  If you have sensitivity in your neck, it is a good idea to keep your eyes on your right hand.  If it is okay with your neck, look up to your left thumb.  Always turn the head slowly!  An in between step is to gaze straight ahead, the direction your heart is facing.

Modifications: 

1. If having the palm on the floor is too challenging, bring your right elbow up onto your right knee.  Keep the right knee bent deeply, and reach your left hand up to the sky.
2. If you have any limitation in your left shoulder, you may place your hand on your hip instead of reaching the arm to the sky.  In this case, point your elbow to the sky.

Variations: 

1. If having your right hand on the floor inside the right foot feels comfortable and you’d like more challenge, put your right hand on the floor outside the right foot.  Keep hugging the knee and shoulder to each other and reach your left hand to the sky.
2. If you’d like more extension for your left shoulder, reach your left arm towards the front of the room, palm facing the floor.  In this case, your fingers will be pointing the same direction as your right toes and your arm will be close to your ear.  Breathe deeply and reach from your fingers all the way down to your left heel.
3. If you’d like to work on internal rotation for your left shoulder, wrap your left arm around your back.  You can simply rest it behind the waist, or maybe your left fingers can touch the inner right thigh.  Then see if you can gently turn the torso open to the sky and slowly look over your left shoulder.  Breathe…

Moving Out of the Pose:  After several breaths, place your left hand back on the floor and gently step your right foot back to downward facing dog pose.  Take a few breaths there before stepping your left foot forward for the other side.  Smile!

Pose of the Month – December 2005
Reverse Warrior Pose

I love Reverse Warrior Pose because, while it challenges our strength and balance, it is actually a side stretch.  Side bends are so important and have a place in every practice just as much as forward bends, backbends, twists, inversions, etc. 

Preparation:  Let’s take a simple standing side bend as preparation.  Stand at the front of your mat, tall in Mountain Pose.  Feet are together or slightly apart, your legs are long without the knees being locked, belly is gently engaged, shoulders are relaxed.  Your arms are hanging easily beside you, your face is relaxed, and your breath is calm and fluid.
On an inhale, raise your right arm to the sky and on an exhale, dip over to your left side.  Imagine melting your left side, as if reaching your left fingers down to the floor.   Try to keep your right arm by your ear and extend through the arm on the diagonal.  Keep weight in your right foot.  You can gaze forward, up at your right hand, or down at your left hand.  Breathe, and when you’re ready, on an inhale reach back up to center and then exhale drop your right arm.  To go to the other side, inhale as you reach your left arm up, exhale as you dip to your right side.  Breathe, keeping weight in your left foot, shoulders relaxed, face soft.  Come back up on an inhale when you are ready.  Take a few more breaths standing tall in Mountain Pose.  Do you feel longer through the sides of your waist?  Do you feel more balanced?

Moving Into the Pose:  From Mountain Pose, step your left foot to the back of your mat and turn it sideways, the basic Warrior stance.  This means your right toes are pointing forward and the left toes are pointing left.  Turn your body to face left and reach your arms out to the sides at shoulder height, palms facing the floor.  Look out over your right fingers, take a deep breath in, and as you exhale bend your right knee deeply, up to 90 degrees.  Align your right knee over your right ankle.  Now turn your right palm to face up, and keeping your right knee bent, start taking your right arm up and over your left side.  Allow your torso to bend to the left.  Your left hand will come to rest on your left leg but do not put weight into it, just let the palm rest there gently.  Remember the feeling of the simple standing side bend.  The only thing that has changed is the legs.  Keep your right arm extended.  Reach length through your right side and allow your left side to melt.  Feel your right knee reaching forward in the direction of the right toes.  Make sure your torso is still facing left, not up to the sky.  To help maintain this position, think of stacking your right shoulder over your left.

The Drishti or Gaze Point:  Gaze in the direction your torso is facing.  If your neck is okay, you can look up to the hand that is reaching to the sky.  If this strains your neck in any way, though, it means you’ve gone too far and your body is asking for modification. 

Moving Out of the Pose:  When you are ready, on an inhale, come back up to center by reaching up through your right side.  Step your left foot up to your right and take a few breaths in Mountain Pose before stepping the right foot back for the other side.  Breathe and take your time as you enter the pose again.

Pose of the Month – January 2006
Padahastasana – Hands to Feet Pose

This month, we are going to begin a three-pose series.  The three poses, which we will discuss in January, February, and March, are very closely related, even in their names.

This month we spend time with Padahastasana.  This is a wonderful standing forward bend and it is a relative of Uttanasana, Standing Forward Bend.  It will challenge your hamstrings to let go and release, something we all need for our bodies, whether we are regularly active or inactive.  It will also challenge your balance! 

Preparation:  So let’s prepare with Uttanasana.  Stand on your mat with your feet hip-distance apart.  For most of us that means about 2-3 inches between your big toes.  Make sure all your toes are pointing forward.  Soften your knees, fall forward from your hips, leading down with your heart, and drop your head.  If you have your balance here, close your eyes.  Feel your weight centered on your feet.  Breathe in and out through your nose and notice what is going on in your back, your belly (besides staying lifted for core support), and your hamstrings.  You may even feel your calves and the back of the knees.  There should not be any pain in the legs or back, though.  If there is, bend your knees more, or gently back out of the pose by rolling your spine back up to stand tall.

Breathe here 8-10 full and deep breaths, and then gently roll back up to stand.  Take note again of the sensations in your back and legs.  They may feel clearer already!

Moving Into the Pose:  You can keep your feet hip-distance apart, or if you are more flexible, please bring your feet all the way together.  Soften your knees and fall into Uttanasana again.  Now lift the toes of your right foot and put as much of your right hand under the foot as possible with the fingers pointing toward your heel.  Do the same with your left hand going under your left foot.  So you are now standing on your hands!  Your knees can still be bent.  Drop your head and breathe.  Close you eyes if you have your balance and enjoy the pose as it works on your back body.

*To go even deeper, bend your elbows to bring you into an even greater forward bend.  Try to touch your nose to your shins.  Make sure the shoulders stay away from the ears, and bend the elbows out to the side.  You may also work to straighten the legs.
Take all of these steps individually and with care!

*Ideally you bring as much of your hands under your feet as possible.  That means, you may step only on your toes, maybe on your toes and part of your palms, or if you are very flexible, your toes will come to touch the inside of your wrists! 

The Drishti:  Gaze at your shins, not your toes.  This allows the back of the neck to release the weight of the head down.

Modification:  An alternative way to bring your hands to your feet is, rather than standing on your feet, you can clasp the toes.  Take the classic “Yoga Toe Hold”, which means you take the first two fingers of each hand and wrap them around the corresponding big toe.  To go deeper, as mentioned above, you may bend your elbows and/or work to straighten the legs.  Drop your head and breathe here.

Moving Out of the Pose:  When you are ready, gently release your hands one at a time from beneath your feet or from your big toes.  Take a moment to hang freely, arms relaxed, over soft knees.  After a few breaths, gently and slowly on an inhale, roll all the way back up to stand tall.  Smile and let out a nice, deep exhale! 

Pose of the Month – February 2006
Supta Padanghustasana – Reclining Hand to Foot Pose

Here is the second pose in our three-part pose study.
Supta Padanghustasana is another posture that brings the hands and feet to each other.  (That is the theme of the three-pose study.)  It, too, is a relative of Uttanasana.  It will challenge your hamstrings and perhaps your lower back and hip flexors.  The challenge, really, is to let go and to let the breath assist you in the releasing.

Preparation:  Lay down on your mat on your back.  Lengthen out your legs to the floor and gently draw them together so you feel your inner legs touching.  Then bring your right knee into your chest for Knee-to-Chest Pose.  Clasp your hands around the front of your knee and pull it in as close as you can, comfortably.  Think of lengthening your thigh, as if to touch your knee to your right shoulder.  Now relax your left leg and make sure that knee is still straight.  Notice if you feel a light stretch in your lower back or on the front of your left hip.  Relax your shoulders.  Feel free to close your eyes.  Breathe…when you are ready, release the right leg to the floor and bring the left knee in.  Hold each side at least 5 breaths.  Then move onto the featured pose.

Moving Into the Pose:  Lay down on your mat on your back.  Lengthen your legs to the floor and touch the inner legs together.  Place your left hand on your left hipbone.  This is your reminder to keep that hip down and the left straight as you work with the right side.  Bring you right knee into your chest and take the first two fingers of your right hand and wrap them around your right big toe.  This is the classic “yoga toe hold.”  Your right arm is on the inner side of your leg.  Take a deep breath in, and as you exhale begin to lengthen your leg up to the sky.  Reach out through the heel and keep a hold on the toe.  You will definitely feel your hamstrings (the back of the thigh).  Relax your shoulders and soften your face.  Notice if you feel the front of the left hip or even your lower back.  There should not be any pain.  If there is, back off by bending the right knee a little more.  Just like any other pose, you move into it looking for your edge.  That is the place where you feel the stretch but it is not too much and not too little.  This is the place where you can maintain deep, calm breaths.

*If the yoga toe hold is uncomfortable, you can also simply take your palm to the inner arch of the foot.

*It helps to do this pose against a wall.  That is, lay down on your mat with the soles of your feet against a wall.  So when you are working with your right leg, the left foot will gently press into the wall, further assisting you in keeping that leg straight.

The Drishti:  Gaze at the sky.  A soft gaze, not really focusing on anything in particular.  Just let the eyes soften and look straight up.  You may also choose to close your eyes and look inward.

Modification:  Use a strap around the end of the foot if holding the toe or arch is too challenging.  Hold both ends of the strap in the same hand as the leg you are stretching.  Remember to keep your arm to the inside of the leg as you extend upward.

Moving Out of the Pose:  When you are ready, take a deep breath in, and on your exhale, bend the knee and release the foot.  Take a moment to shake out both legs on the floor before switching sides.

Pose of the Month – March 2006
Padanghustasana – Hand to Foot Pose

Finally, the third pose in our three-part series.  Padanghustasana is just like last month’s pose, but standing!  So, balance is much more of a factor!

Preparation:  The best preparation for Padanghustasana is Supta Padanghustasana, last month’s pose.  Please click on that page for instructions getting in and out of the pose safely.

Moving Into the Pose:  Stand tall on your mat with the feet together and legs lengthened.  Gaze forward and become tall, still, and strong like a mountain.  Take a few deep breaths, allowing them to be deep and relaxing.
Place your left hand on your left hip.  Take the “yoga toe hold” with your right hand to your right big toe.  (First 2 fingers of your right hand wrap around your big toe from the inside of the toe.)  Stand tall again with your arm on the inside of your bent right leg.  Gaze forward and breathe deep.
When you are ready, extend the right leg out straight in front of you.  Don’t worry if the knee doesn’t lengthen all the way!  It’s more important that you are balanced, calm, and breathing.

*You may hold onto a wall with your left hand if you need the support!
If that is still not enough support, stand with your back against the wall and your free hand on the corresponding hip.

*If the yoga toe hold is uncomfortable, you can also simply take your palm to the inner arch of the foot.

Don’t forget to keep lengthening your standing leg!  Draw the belly in, lift your heart, and think of gently pressing your thigh back.  That will help lengthen the supporting leg.

The Drishti:  Gaze forward at eye level.  Soften the eyes, but focus your energy forward, radiating! 

Modification:  Use a strap around the end of the foot if holding the toe or arch is too challenging.  Hold both ends of the strap in the same hand as the leg you are stretching.  Remember to keep your arm to the inside of the leg as you extend forward.

Moving Out of the Pose:  When you are ready, take a deep breath in, and on your exhale, bend the knee and release the foot to the floor.  Take a moment to shake out both legs before switching sides.

Pose of the Month - April 2006
Parivrtta Parsvakonasana - Revolving Side Angle Pose

Here is a wonderful pose for activating and developing strong legs, a strong core, and an open heart. In this pose, focus and balance are essential. Once you get it, you will feel liberated with new length in your spine and depth in your breath.

Preparation: Since this pose is a deep twist, let's begin with a twist that is gentler: a variation of Jathara Parivartanasana, Revolved Abdominal Pose. Lie down on your mat and bring your knees into your chest. Keeping your knees close to your chest, drop your knees over your right side. This twists the body for you. Relax the legs and feet to the floor completely. Bring your right hand to the outside of your left knee to anchor them. Open your left arm to the left and relax the arm and shoulder completely. Allow your head to turn left, right, or remain facing the sky. Take several deep breaths here and notice what you feel in your back, chest, and hip. When you are ready, take this pose on the other side.

Moving Into the Pose: From Downward Facing Dog, step/lunge your right foot between your hands. Keep your back leg long and your front knee bent deep, up to 90 degrees. Ideally, the right thigh is parallel to the floor in this pose.

Next, move your left hand closer to your right foot. Then reach your right hand up to the sky. Extend it straight up and allow the reaching of the arm to help turn your chest to the right. Don't forget to use your core to help you turn as well. Finally, keep your left arm strong, as it also assists the twist.

*If you are flexible, you may place your left hand to the outside of the right foot, on the floor. Your forearm would be crossing in front of your shin here.

*Going even deeper, you may place your left elbow and upper arm to the outside of the right thigh and place the left hand on the floor outside the right foot. This is a much deeper cross, and this is the full expression of the pose.

*Don't forget to keep lengthening your spine! Draw the belly in, extend your heart forward, relax your shoulders, and breathe.

*Also, don't forget to keep lengthening through your back leg. Keep reaching out the heel.

The Drishti: Gaze up to your right hand if that is comfortable for your neck. If not, look down the floor.

Modification: If the full lunge feels too challenging and is beyond your edge, simply drop your left knee to the floor. From there, you can still reach up to the right and create the twist in your core.

Variation: You may also turn the back foot flat in this pose. Reach strongly through the leg to keep the heel grounded. This is a deep twist!

Moving Out of the Pose: When you are ready, take a deep breath in, and on your exhale gently bring your right hand back to the floor outside the foot. If you need to, move the left hand back to the inside of the foot. On another inhale, step back to Downward Dog. After a few breaths, step forward with your left foot to experience the pose on the other side.

Pose of the Month – May 2006
Chandrasana – Crescent Pose/High Lunge

This pose is great for strength, flexibility, and balance.  We all need to stretch our hip flexors, as they help us in one of our most basic movements: walking.  The hip flexors are deeply connected to our quadriceps muscles, the front of our thighs.  Both groups of muscles must be strong and flexible for a healthy body!  Add in a challenge to your balance and you’ve got a true yoga pose – one that will unite your body and mind.

Preparation:  We begin with a pose that allows the body to feel a lunge position in a relaxing way, in Reclining Lunge Pose.  Lay down on your back with your legs straight out on the floor from your hips.  Bring your right knee into your chest and clasp your hands around the front of the knee or shin.  Gently draw the knee towards your shoulder (that’s a lengthening for the thigh) and think thigh to chest (flexing the hip).  Relax your shoulders and feel free to close your eyes here.  You may feel a stretch along the back of your right hip, thigh, or even in your lower back.  Notice, too, if you feel the lengthening along the front of your left hip!  Take several breaths here before switching to the other leg. 

Moving Into the Pose:  From Downward Facing Dog, step your right foot between your hands.  You’re already in your lunge!  Stay on your back toes, keep your back leg long, and your front knee bent deep.  Ideally, the right thigh is parallel to the floor in this pose.

To go into the full High Lunge, reach your arms forward and pick up your spine and come all the way up, as you would for Warrior 1.  You end up with a vertical spine and arms extending overhead, palms touching or simply facing each other.  Relax your shoulders, gaze forward, and breathe!

*Keep reaching through your back heel!  This will help you balance.  Also, think of reaching your front thigh long too – out over your front toes.  The opposition of these energy flows helps you hold the pose.

*Breathe and focus.  Firm the belly, tuck your tailbone slightly.  That will really get you into your hip flexors!

The Drishti:  Gaze straight forward at eye level.

Modifications:  If coming all the way up is too challenging, here are a few steps to take, in order of difficulty:
            1.  Sweep your arms back, keeping your chest on your thigh and eyes on your right big toe.  Your palms are beside your hips facing the sky.  Lengthen your spine, heart out past your right knee!
            2.  Reach your arms out to the side like wings, palms facing the earth.  Keep your chest on your thigh and lengthen your spine as above.
            3.  Reach your arms forward, palms facing each other, and keep your chest on your thigh.

*All of these modifications involve your arms finding different positions.  They all also involve keeping the chest on the thigh and your gaze to your right big toe.  This keeps your neck long.

**If you are looking for a place in between the full pose and the above modifications, you can come all the way up with your spine but simply reach your arms forward (parallel to the floor) or put your hands on your hips.  You are still working on balance and strength, but allowing the physical focus to be in your core and not on the extremities.

Variation:  If you are feeling very steady and strong in the High Lunge, take your gaze up between your hands and lift your heart so that you create a slight upper back bend.  This creates the “Crescent” shape!  You must keep the belly strong here to protect the lower back.  If you can do this without any strain to your lower back, enjoy the backbend and breathe until you are ready to reach forward and put the hands back on the floor.  Make sure you lengthen the arms and spine as you come back to the floor.

Moving Out of the Pose:  When you are ready, take a deep breath in.  On your exhale, gently and with control, reach your spine and arms forward to bring your hands back to the floor, one on each side of the front foot.  Step back to Downward Dog.  Then step the left foot forward for the other side.