The Yoga Fat Loss Bible BONUS POSES

Transcription

1 The Yoga Fat Loss Bible BONUS POSES

2 Hello, and welcome to the Yoga Fat Loss Bible BONUS Poses! We just wanted to give you a brief introduction into the book before we get started. This book contains 50 fat-burning yoga poses! Please note that they are not all beginner poses. Most of them are, but we have also included some advanced variations as well. This is to help you set goals and to challenge you. One of the best ways to advance your practice quickly and effectively is to have a few goal poses that you can work towards. For me, it was the Splits and King Pigeon as well as a few others. I thought these poses were truly inspiring and beautiful, and I set a goal to be able to do them! The poses are generally listed in order of difficulty, and we tried to organize them so that they build off of each other. Don t hesitate to try them, but know your limits. Try the beginner variations first, and work up to the more advanced poses. The most challenging poses will force you to work harder and burn more calories and fat! This is how you will succeed and progress in yoga! There are also 6 bonus yoga workout cards included at the end of the book! Try to hold each pose for at least 30 seconds, and repeat each card 3x for a full workout! Have fun with it, and don t hesitate to ask us any questions in the community support group. That s what we are here for! Cheers, Alex & Lauren Creators of The Yoga Fat Loss Bible Boring but important disclaimer: This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. You are liable for any injuries or ailments received from this program, even though we suspect you will have none! LAUREN SPEED 1

3 50 YOGA POSES (page numbers in blue) Alternate Nostril Breathing (Nadi Shodhana Pranayama)... 4 Lotus Variation (Adho Mukha Padmasana) Salutation Seal (Anjali Mudra) Lotus Variation (Adho Mukha Padmasana) Happy Baby (Anada Balasana).. 6 Staff Pose (Dandasana)... 6 Cow Face Pose (Gomukasana).. 7 Heron Pose (Krounchasana)... 7 Horse Face Pose Variation (Parivrtta Vatayanasana) Half Front Split (Ardha Hanumanasana) Gate Pose (Parighasana) Eight-Limbed Pose (Ashtangasana) One-Legged Eight-Limbed Pose (Eka Pada Ashtanga) Hero Pose (Virasana) Reclining Hero Pose (Supta Vajrasana).. 11 Fish Pose Variation (Matsyasana) Knee-to-Forehead (Eka Pada Marjariasana) Revolved Head-to-Knee (Parivrtta Janu Sirsasana) Eagle Pose (Garudasana) Eagle Fold Pose (Garudasana) Extended Hand-to-Big Toe Pose (Utthita Hasta Padangusthasana). 14 Twisting Extended Hand-to-Big Toe (Utthita Hasta Padangusthasana) Bound Triangle (Baddha Trikonasana). 15 Bound Wide Side Lunge Pose Variation (Baddha Scandasana) Half Pyramid Pose Variation (Ardha Parsvottanasana) Pyramid Pose (Parsvottanasana) Wide-Legged Forward Bend Variation (Prasarita Padottanasana) Revolved Wide Legged Standing Forward Bend (Prasarita Padottanasana) Goddess Pose Variation (Utkata Konasana) Goddess Pose Variation (Utkata Konasana) Goddess Pose Twist Variation (Utkata Konasana) 19 Revolved Side Angle Pose (Parivrtta Parsvakonasana).. 29 Revolved Side Angle Variation (Parivrtta Parsvakonasana) Twisted Side Angle Variation (Utthita Parsvakonasana) 20 Dedicated to the Sage Vamadeva (Vamadevasana II) Supported Headstand with a Twist (Sirsasana) Formidable Face Pose (Ganda Bherundasana) Eight-Angle Pose Variation (Astavakrasana).. 22 Eight-Angle Pose (Astavakrasana) Peacock Pose (Mayurasana) L-Sit Variation (Eka Pada Brahmacharyasana) Dedicated to the Sage Koundinya I (Eka Pada Koundinyasana I).. 24 Dedicated to the Sage Koundinya II (Eka Pada Koundinyasana II) LAUREN SPEED 2

4 Reclining Visvamitra Pose (Supta Visvamitrasana) Standing Split (Urdhva Prasarita Eka Padasana).. 26 Tortoise Pose (Kurmasana) One-Legged Wheel Pose (Eda Pada Urdhva Dhanurasana) 27 Wheel Pose Variation (Dvapada Dhanurasana) Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana) Pigeon Pose (Kapotasana) A few final thoughts before we introduce the poses Many of the poses will begin with Mountain Pose (Tadasana). This pose is simply a standing pose, usually with your feet together and your hands either at your sides, above your head, or at your heart. Remember to always engage your core during these poses. It will bring awareness to your body, help you burn more calories, and help you stay balanced. All of the poses are listed by their common name, with their name in Sanskrit in parentheses. Remember to breathe deeply through stretches. And always listen to your body first and foremost! LAUREN SPEED 3

5 Alternate Nostril Breathing (Nadi Shodhana Pranayama) Stretches: Hamstrings, Hips Alternate nostril breathing is a part of breathing consciously, and it has a long history in yoga. It is thought to balance the two hemispheres of the brain as well as your mental, emotional, and physical wellbeing. It has also been proven in science-backed studies to activate the parasympathetic nervous system, enhance respiratory functions, reduce blood pressure, and improve coordination and performance. Here s how to do it: From the seated position, place your thumb on one side of the nose, closing the passageway, and inhale deeply through the other nostril. Then release the closed passageway, close the other nostril using your forefinger, and breathe deeply through the other open nostril. Take 5-6 breaths this way. Stretches: Knees, Ankles, Hips Lotus Variation (Adho Mukha Padmasana) Note: Lotus pose can put a lot of pressure on the knees and ankles if you are still working on flexibility in those areas. Make sure that you are comfortable holding lotus pose before you progress into this pose. Begin in lotus pose. Reach the arms forward in front of you. Touch your forehead to the ground. The goal is to get your chest as close to the ground as possible, but you can modify this pose by placing your arms in front of you and keeping your back at an angle rather than flat. The key to this pose is letting go of tension and relaxing. Allow your body to enjoy the stretch, and think of this pose as a resting pose. Hold for 30 seconds. Try salutation seal before the lotus variation on the next page. LAUREN SPEED 4

6 Salutation Seal (Anjali Mudra) Stretches: Hands, Wrists, Arms, Shoulders This pose is referred to as a posture of prayer. You ve likely seen it in yoga and meditation related photos for that reason. Bring the tips of your fingers together behind your back. Slowly push your hands close together while moving the elbows upward. This pose will take some adjusting to get it right. Try moving your arms from side to side to wiggle your hands up further. Don t worry if your palms aren t flat against each other. This requires flexibility in the shoulders and the arms. You may start out with only your fingertips or only the outside of your palms touching. Practice it. Hold for as long as you d like. Stretches: Knees, Ankles, Hips, Shoulders, Arms This variation takes the stretch into the shoulders and arms as well as the other muscle groups covered in lotus pose. Lotus Variation (Adho Mukha Padmasana) From the variation on the previous page, reach your hands behind your back to touch your fingertips (see Salutation Seal as previously described). Again, make sure you take deep breaths and relax in this pose. If you tense up, it will put too much strain on the muscles. Hold for 30 seconds or as long as you feel comfortable. LAUREN SPEED 5

7 Happy Baby (Anada Balasana) Stretches: Hamstrings, Hips Begin by laying flat on your back. As you exhale, bend your knees towards your stomach. Reach your arms out to the side, and grab your toes or the outsides of your feet. You can also use a belt or yoga strap if you can t reach your feet. This is a great hip and hamstring opener. It can also be a relaxing pose after you have done more intense back poses like wheel pose. Widen the knees away from the torso to increase the stretch, but make sure that you don t feel pain in the knees. Flex your legs through the heels. Hold for 5-6 long breaths or up to 30 seconds. Stretches: Back, Shoulders, Chest Staff Pose (Dandasana) This pose is great, because it helps to improve your posture. That is something we all probably need a little (or a lot) more of in our lives because of how much time we spend hunched over computers. Begin in a seated position with your legs out in front of you. Raise your arms straight up overhead with your palms facing each other. The key to this pose is holding your back as straight as possible. Try practicing on a wall to make sure that your body is properly aligned. Your shoulder blades should be touching the wall, but your lower back and head should NOT be. Flex your ankles, and press out through your heels. Hold for 30 seconds. LAUREN SPEED 6

8 Cow Face Pose (Gomukasana) Stretches: Triceps, Shoulders, Hips, Knees Begin in Staff Pose (above). Bend your knees, placing the left knee on top of the right knee. Make sure that the outsides of both of the feet are touching the floor and that you are sitting evenly in the hips. You might want to try this with your right elbow reaching the ceiling (rather than your left as pictured) FIRST, because most people have more flexibility in their right shoulders. Reach your left hand behind your back and up towards the center as you reach your left hand up and behind your back towards the center. Clasp the hands if you can. If your hands don t reach, use a yoga strap or belt to bridge the gap. Work towards pulling the hands closer together to increase the stretch. If you feel pain in the lower elbow or arm, ease up. Make sure to switch arms and to switch legs. Hold for 30 seconds on each side. Stretches: Hamstrings, Knees This is a great pose for stretching the hamstrings. Heron Pose (Krounchasana) Begin in a seated position with your left knee bent, left foot outside of your left hip, and your right leg straight out in front of you on the floor. Bend your left leg and raise it up, grabbing your left foot with your hands when you can reach it. Straighten the left leg if you can. If not, keep the knee bent until you become flexible enough to straighten the leg. Make sure your back stays straight in this pose and that you are not hunching over while trying to reach your foot. You can also modify this pose by lying on the floor and reaching for your leg, if you prefer it. LAUREN SPEED 7

9 Horse Face Pose Variation (Parivrtta Vatayanasana) Stretches: Knees, Spine, Shoulders, Ankles Start in the kneeling position. Bring your left foot up to rest just inside your inner right hip. Bring the palms of your hands together at your heart. This is traditional horse face pose. If this feels a little challenging to you, stay in this pose until you become more flexible in the knees and ankles. If you feel comfortable in this position, transition into the variation. Place your hands on the floor, and shift your weight onto your hands while you bring the right knee up and place the right foot on the floor. Find your balance, and bring your left elbow to rest on your right knee. Press your palms together. Hold for 30 seconds. Repeat on the other side. Half Front Split (Ardha Hanumanasana) Stretches: Hamstrings, Hips, Calves, Lower Back Begin in a kneeling position. Bring your left leg straight out in front of you. Make sure to keep the right thigh perpendicular to the ground. Lean forward over the left leg to increase the stretch. If you are not very flexible in the hamstrings, you can hold yourself up with your hands on the floor rather than your elbows. Mastering this pose is key to being able to do full splits, which require a lot of flexibility in the hamstrings and hips. Hold for 30 seconds, and repeat on the other side. This is a good stretch to do 2 or 3 times on each side if you have a goal of doing full splits. LAUREN SPEED 8

10 Gate Pose (Parighasana) Stretches: Obliques, Hamstrings, Shoulders This pose is great for opening the hamstrings and the side of the body. Begin in a kneeling position. Step your right foot directly out to the right side. Keep your right leg straight if possible. Reach your arms up to the ceiling, and then lean your torso to the right. Reach your right arm down your right leg as far as you can. This may be down to the foot, or it may be closer to the thigh or knee. Stretch your left arm towards the right, and focus on reaching further through your left fingertips. Make sure your hips and torso are in alignment and that you aren t leaning forward or backward. Lift your gaze to the ceiling. Your left arm should be slightly behind your face. Hold for 30 seconds, and repeat on the other side. Stretches: Hips, Shoulders, Back, Chest This pose is named after the eight points of the body that touch the ground: the knees, hands, feet, chest, and chin. Begin on your hands and knees. Shift your weight forward so that your shoulders are above your wrists and fingertips. Lower your chest and chin to the floor while keeping your butt up in the air. Eight-Limbed Pose (Ashtangasana) It s also called Caterpillar pose, and you should feel this primarily in your back. Hold for 30 seconds, and transition into One-Legged Eight-Limed pose (next page). LAUREN SPEED 9

11 One-Legged Eight-Limbed Pose (Eka Pada Ashtanga) Stretches: Shoulders, Back, Butt, Thighs Begin in a modified plank position with your knees on the ground. Pull your head up, and slowly lower your chest onto the ground. Your chin should also be lightly resting on the ground. are directly underneath your shoulders. Keep your back arched and your butt pointed up. Adjust your knees a little closer to your chest if necessary. Make sure your hands Slowly bring your right leg upward. Practice lifting and lowering, squeezing the butt as you lift. Make sure to lift SLOWLY and not to kick up, or you could injure your back. Remember that this pose requires strength to HOLD, and it s not a power workout. Slowly lift and lower for 30 seconds. Repeat on the other side. Stretches: Knees, Ankles, Shoulders, Back This is another pose that helps to improve posture. Hero Pose (Virasana) Begin by kneeling on the floor. Grab one ankle at a time, and guide it to the outside of either hip. If this places too much pressure on your knees, you can sit on a yoga block or blanket until you develop the flexibility in the knees to hold this position comfortably. Place your hands behind your butt, and slowly lift your chest up towards the ceiling. You should begin to feel this stretch in your shoulders and back. Hold for 30 seconds. Try reclining hero pose on the next page. LAUREN SPEED 10

12 Reclining Hero Pose (Supta Vajrasana) Stretches: Ankles, Knees, Thighs, Psoas Abdomen Begin by sitting flat on the ground with your knees bent and your ankles on either side of your hips. If the pressure is too great in your knees in this position, do not progress any further. Try to build strength in the seated position first. slightly, and gaze back behind you. Lean back on your elbows, arch your back If you re trying to work into this position, you can also put a yoga block or blanket under your back and neck for support. If this position feels good for you, try going into the full position with your back and arms flat on the floor. Be conscious of your knees in this position to avoid injury. Listen to your body. Hold for 5-6 breaths or up to 30 seconds. Stretches: Back, Chest, Shoulders Fish Pose Variation (Matsyasana) Traditionally, fish pose is performed with the legs in the position in lotus pose. This has been modified for beginners. Begin in the seated position with your legs straight out in front of you. Lean back and rest on your forearms. Your hands should be touching the tops of your glutes. Lean your head back, and lift the chest up. To increase the stretch, shift your weight further on your arms so that you are balancing on the tops of your elbows. Hold for 5-6 breaths or up to 30 seconds. LAUREN SPEED 11

13 Knee-to-Forehead (Eka Pada Marjariasana) Stretches: Back, Abdomen This pose relieves tension in the back and is great to do when you are working on backintensive poses such as camel and wheel pose. Begin on your hands and knees. Arch your back (like in cat pose), rest your head down between your arms, and reach your knee up towards your forehead. To build more heat in the core, try this pose from plank position. Begin in plank position, bend the knee and reach it towards your forehead while arching your back. Then drop it back to plank position and repeat on the other side. This will work your abdomen muscles and help build strength for more difficult poses. Hold for 5-6 breaths. Repeat on each side. Stretches: Hamstrings, Obliques Revolved Head-to-Knee (Parivrtta Janu Sirsasana) Begin in a seated position with your legs out wide. Bend the right knee so that your right foot is up against your right glute. Keep the left leg outstretched. Reach both arms towards your right foot, but keep your torso facing forward (the same direction as your pelvis). Grab your right foot if you can. If you aren t flexible enough, just reach as far as you can. Let your gaze lift upward. You should feel a pretty intense stretch in the side of the body. You can leave both of your arms holding your left leg or foot, or you can reach your left arm towards your right foot as you become for flexible. Hold this pose for 30 seconds, and make sure to repeat on the other side. LAUREN SPEED 12

14 Eagle Pose (Garudasana) Stretches: Ankles, Calves Begin in tree pose (above, but on the right side). We will bind the legs first to help with balance. Slowly wrap your right leg around (in front of) your left leg until the top of your right foot is touching your left calf. You will have to bend the left knee slightly to do this. Just make sure not to bend it too much or you will lose your balance. Hold your right arm firmly in place, and wrap your left arm around (behind) your right arm until your palms can touch. Hold for 30 seconds. Repeat on the other leg with your arms and legs wrapped in the other direction. Stretches: Shoulders, Knees, Ankles Eagle Fold Pose (Garudasana) Begin in eagle pose. Slowly bend the knee that you are standing on slightly, and lower your torso forward. Rest your elbow on your knee for support. This pose can feel awkward or constricted, but it s meant to remind you to focus on your energy and find peace of mind when challenged. Focus on trying to find a sense of calm and stability while you are wrapped up in this pose. It s also meant to open the shoulders and release tension in the back. Hold for 30 seconds, and repeat on the other leg with your arms and legs wrapped in the other direction. LAUREN SPEED 13

15 Extended Hand-to-Big Toe Pose (Utthita Hasta Padangusthasana) Stretches: Ankles, Legs, Hamstrings, Begin in Tadasana (Mountain Pose). Lift your right knee up towards your chest, and grab your right ankle with your right arm. If your flexibility allows it, slowly lengthen your right leg until it is pointed out straight at a slightly upward angle. Your right arm should be parallel with the floor. Reach your left arm straight up towards the ceiling to help you balance. If you aren t flexible enough to straighten the right leg, try holding your leg at the knee or as close to your ankle as possible while keeping the leg straight. Another option is to use a yoga strap to hold the ankle up. Hold for 30 seconds, and repeat on the other side. Transition into Twisting Extended Hand-to-Big Toe (below). Twisting Extended Hand-to-Big Toe (Utthita Hasta Padangusthasana) Stretches: Chest, Abdomen, Legs, Back, Ankles Begin in Extended Hand-to-Big Toe (above). Shift your right leg across to the other side, and grab your toes with your left arm. Gaze towards your right arm to increase the stretch in your torso. You can bend your knee if you aren t flexible enough to straighten the leg. From this position, practice pistol squats. Reach your right arm around to the left, and grab the right toes with both hands. Slowly lower all the way down to a squatting position while you are holding your leg straight. This requires a lot of strength in the core and legs. Squat for 10 reps. Repeat on the other side. LAUREN SPEED 14

16 Bound Triangle (Baddha Trikonasana) Stretches: Hamstrings, Hips, Shoulders, Chest Begin in Triangle pose, with your legs about 4 feet apart and your right arm touching the floor. Clasp your hands behind your back. Pull your hands closer together to increase the stretch and really open up your stretch. Lift your gaze up to the ceiling. Try to relax in this pose, and let the bind help release tension in the chest. If this pose puts too much strain on your legs or your arms, you can try bending the right knee slightly. Hold for 30 seconds, and repeat on the other side. Bound Wide Side Lunge Pose Variation (Baddha Scandasana) Stretches: Hamstrings, Hips, Shoulders, Chest This is a great pose to stretch the inner thighs and open the hips. Begin in Garland pose (squatting on the ankles). Put your arms out in front of you for support, and raise up just enough to lift your right leg out to the side. Don t worry if your left foot isn t completely flat on the floor. That will come in time with more flexibility in the ankles. If you feel unsteady at all in this pose, keep your arms out in front of you or behind you for support. Sink lower in the hips to increase the stretch. Once you feel comfortable in this pose, try to bind your arms behind you. You can be creative with this one. It is your practice. You can clasp the hands or twist the forearms. Hold for 30 seconds on each side. LAUREN SPEED 15

17 Half Pyramid Pose Variation (Ardha Parsvottanasana) Stretches: Hands, Wrists, Arms, Shoulders, Hamstrings Begin in Salutation Seal with your legs shoulder width apart. Step your left leg 3-4 feet apart from your right. Turn your body to face the same direction that your left foot is pointing. Slowly lower yourself down until your torso is parallel with the ground. Make sure to keep your back straight. If the shoulder stretch is too much for you in this pose, try reaching your arms straight out in front of you. Make sure to keep your head facing down. Hold for 5-6 breaths, and repeat on the other side. Stretches: Hamstrings, Back This is the same pose as above, except you will reach your arms down towards the floor rather than have them bound behind your back. Pyramid Pose (Parsvottanasana) Try to keep your back integrity in this pose (meaning keep your back as straight as possible). To do this, think of slightly arching your back while pushing your butt up and outwards. Try to avoid rounding the spine too much. If you don t have the flexibility to reach the ground without rounding your spine, stay in Half Pyramid pose (with a straight back), and slowly lower while pushing your butt up and out. The point where your spine begins to round is the point where you want to hold the position. If you are doing it right, you will feel a strong stretch in the hamstrings. Hold for 30 seconds. Repeat on the other side. LAUREN SPEED 16

18 Wide-Legged Forward Bend Variation (Prasarita Padottanasana) Stretches: Hamstrings, Hips Begin in Wide-Legged Forward Bend. Reach your arms down to your right ankle. Try to keep your back as flat as possible, although it will begin to round if you are not flexible enough. Other variations include keeping your back flat and parallel to the ground while stretching your arms out in front of you and also placing your hands flat on the floor with your back straight. This is a great hamstring and hip opener that should be practiced regularly if you are actively working on flexibility. Hold for 30 seconds, and repeat on the other side. Revolved Wide-Legged Standing Forward Bend (Parivritta Prasarita Padottanasana) Stretches: Hamstrings, Hips, Shoulders, Spine Note: This is an advanced pose that you will likely need a lot of practice in before you can complete it. In the traditional Revolved Wide-Legged Standing Forward Bend, your legs will be the same as above, but you will have one hand flat on the floor directly in front of you and the other arm reaching up towards the ceiling. For this variation, begin in the Wide-Legged Forward Bend variation on the previous page. Keep your left arm gripping your right ankle while you reach your right arm out in front of you. If you can hold this position comfortably, reach the right arm all the way around to grip the left ankle. Hold for 5-6 breaths, and reverse sides. LAUREN SPEED 17

19 Goddess Pose Variation (Utkata Konasana) Stretches: Hips, Quadriceps, Obliques, Shoulders, Groin The next 3 poses will all be variations of Goddess Pose Begin in traditional goddess pose, with your feet 3 ½-4 ft apart and your knees at a 90- degree angle. Make sure your pelvis is tilted upwards. If you are doing it right, you will feel a stretch in the hips and groin. Lift your arms straight above you with your palms facing each other. Come up onto your toes. Shift your weight to one side until you feel an intense side stretch. Listen to your body, and hold the pose where it feels right. Come up onto your toes. Hold for 30 seconds. Repeat on the other side, and transition into the variation below. Stretches: Hips, Quadriceps, Spine, Groin Goddess Pose Variation (Utkata Konasana) From the variation on the previous page, you will want to bring your hands back to your heart for balance and stability before stretching a different part of the body. You can also keep your feet flat on the ground if you are struggling with balance or flexibility. Slowly shift your weight forward while trying to keep your back straight if possible. Try to avoid hunching over if you can. Place your fingertips on the ground in front of you, and cross your arms if you can. Come up onto your toes if you d like. Hold for 30 seconds. LAUREN SPEED 18

20 Goddess Pose Twist Variation (Utkata Konasana) Stretches: Hips, Quadriceps, Spine, Shoulders, Groin, Upper Back From the variation above, place your hands out in front of you in whichever way feels the most comfortable for support. Your feet should also be flat on the floor for support. Place your hands on your knees, and begin to lower your left shoulder towards the ground. You will also want to try to lift your right shoulder and chest towards the ceiling. This twist is great for the spine and the shoulders to release tension. The goal is to be able to straighten your arms, but this requires a lot of spine and shoulder flexibility. Hold for 5-6 breaths, and repeat on the other side. Stretches: Quads, Obliques, Lats, Shoulders, Chest, Back Begin in Extended Side Angle (above). Windmill your arms around so that your left hand is now touching the ground and your right arm is raised. Revolved Side Angle Pose (Parivrtta Parsvakonasana) Make sure that the left hand is on the outside of your right foot and that your right arm is in a straight line with your left, extended leg. Increase the stretch in your side body by reaching out further through your right fingertips. Hold for 30 seconds, and transition to the variation below or repeat on the other side. LAUREN SPEED 19

21 Revolved Side Angle Variation (Parivrtta Parsvakonasana) Stretches: Quads, Obliques, Shoulders, Chest, Back This is a variation of the Revolved Side Angle (above). Bring your hands together at your heart, and slowly reach your right elbow down to your left knee. Try not to put too much weight into resting on your knee, rather allow your body to feel the stretch and rely on your core to keep you in position. Reach the left elbow back and upward to increase the stretch in your chest and back. Hold for 30 seconds. Stretches: Shoulders, Spine, Hips Twisted Side Angle Variation (Utthita Parsvakonasana) Step the left knee out to form a 90-degree angle. The right foot should be pointing ahead of you (perpendicular to the left foot). Make sure your pelvis and torso are pointing the same direction as your outstretched foot. Raise the arms up and towards direction of the right foot. The key to this pose is making sure the right arm is in alignment with the entire right side body. It should form a straight line from the right foot all the way to the right fingertips. Hold for 30 seconds, and repeat on the other side. LAUREN SPEED 20

22 Dedicated to the Sage Vamadeva (Vamadevasana II) Stretches: Knees, Ankles, Hips This pose represents duality and unity. It is about creating harmony in the body. In this pose, one side of the body is pulling the pelvis forward, and the other side of the body is pulling it back. This challenges us to find a center and balance, within the universe and ourselves. As simple as this pose looks, it is actually quite advanced. It requires a lot of flexibility in the ankles, hips, and knees. Begin in Pigeon pose (next page), with your left knee bent in front of you and your right leg straight out behind you. Bend your outstretched (left) leg, and grab your left foot with left hand. Grab your right foot with your right hand. Focus on bringing the two together, just above your hip. Supported Headstand with a Twist (Sirsasana) Stretches: Legs, Arms, Vertebral Column, Shoulders Note: Try this up against a wall for the first time to prevent injury or damage to the things that you love in your home! Also make sure to try this pose in tripod headstand as well before attempting supported headstand. Tripod headstand will give you more stability and support. From headstand, twist one leg around the other as far as you can get it. Point the toes of the straight leg. Draw your strength to hold the pose from your core rather than your head or arms. Practice with both legs. LAUREN SPEED 21

23 Formidable Face Pose (Chin Stand) (Ganda Bherundasana) Stretches: Arms, Vertebral Column, Shoulders, Throat It is important to note that the chin is NOT supporting the weight of the body in this pose. The arms and shoulders are. The best way to attempt this pose is using yoga blocks first. Begin on your hands and knees, with your arms shoulder length apart. Place a yoga block in front of each hand, come down on your elbows, and let the shoulders rest on the blocks. You can get used to the feeling of this position by raising one leg up in the air at a time. When you feel ready, slowly raise one leg straight up and then the other. Use your arms to support your weight. If you feel comfortable in this position, try the same thing without the blocks. Stretches: Abdomen, Hamstrings, Quadriceps This is the modified version of Eight-Angle pose, which is covered on the next page. Begin in a seated position with your left leg straight out in front of you and your right leg at a slight angle to the right. Place your right arm between your legs. Eight-Angle Pose Variation (Astavakrasana) Raise both legs up, and bring the left leg to meet the right while keeping your body facing forward. Cross the ankles. You will likely find it hard to raise them all the way up as pictured above. Work on continually trying to raise the legs up higher, and work towards holding for 30 seconds. You will feel a serious workout in the hips, quadriceps, and core. Instructions to get into the full pose are on the next page. LAUREN SPEED 22

24 Eight-Angle Pose (Astavakrasana) Stretches: Abdomen, Hamstrings, Quadriceps, Arms The next several poses will involve arm balances. Before attempting these poses, you should feel very comfortable in Crow pose and able to hold yourself up for at least 10 seconds. From the pose on the previous page, you will want to bend the elbows, and begin to shift your weight forward onto your forearms. As you shift your weight forward, bring your legs straight down in front of you as well. They should be pointed out at an angle to right. The key to improving in arm balances is to PRACTICE. Bodyweight exercises require a different kind of strength than lifting weights. Practice holding Chaturanga (yogi pushup) and Crow to help build arm strength. Stretches: Abdomen, Quadriceps, Arms Begin by sitting on your heels with your knees apart. Put your hands on the floor between the knees but with your fingertips pointed back towards your pelvis. Bend your elbows and lean forward far enough that you can straighten the legs out behind you. Peacock Pose (Mayurasana) This pose may require some adjusting to get your elbows into the right place just inside your pelvis to balance properly. Another key to this exercise is finding the balance of leaning forward far enough to get your body off of the ground, but not so far forward that you topple over. This is one of the safer arm balances to practice, because you are so much closer to the ground and less likely to injure yourself. LAUREN SPEED 23

25 L-Sit Variation (Eka Pada Brahmacharyasana) Stretches: Hips, Abdomen, Quadriceps The traditional L-sit is a very intense exercise that requires a tremendous amount of core and quadriceps strength. To do an L-sit, sit with your legs straight out in front of you and your hands touching the floor on either side of your hips. Using your core strength and your arms, try to lift your legs and butt up off of the floor into the air. For most of you, this will probably result in just your butt coming off of the ground. If you practice this regularly though, you WILL eventually be able to lift the legs off of the ground. Remember to find the strength from your CORE rather than just your arms. When you can do an L-sit, you can try the variation pictured above. In this variation, you ll want to begin arm between your legs. Lift up, then bend the left knee far back enough that you can place the right foot on the right tricep. This variation also requires a lot of hip flexibility and arm strength. Dedicated to the Sage Koundinya I (Eka Pada Koundinyasana I) Stretches: Hips, Hamstrings, Arms, Abdomen This is a very difficult pose to explain without step-by-step images, so we have linked a video demonstration below: LAUREN SPEED 24

26 Dedicated to the Sage Koundinya II (Eka Pada Koundinyasana II) Stretches: Hips, Hamstrings, Arms, Abdomen This pose is very similar to Dedicated to the Sage Koundinya I (on the previous page), except that the legs are reversed. Your left leg should be straight out behind you, and your right leg should be pointing out in front of you. Because this is also a difficult pose to explain, we have linked step-by-step instructions below: Stretches: Hamstring, Hips Reclining Visvamitra Pose (Supta Visvamitrasana) The next few poses are related to splits. They require a LOT of hip and hamstring flexibility, as you will soon find out when you attempt them. We do not expect you to have anywhere near this level of flexibility, but we have included these poses to challenge you. It s not about doing every pose completely accurate. It s about moving your body in different ways and challenging it. THAT is what burns fat in yoga. Make sure to do some Crescent Lunges, Lizard Lunges, and Forward Folds to warm up the legs and hips before attempting this pose. To modify this pose, grab your left foot with your LEFT hand instead of your right. Bring the leg up as high as you can and hold when you begin to feel the tension. Some tension is good, because that means you are stretching the muscle where it isn t used to it. Too much tension means that you are straining it too far and could injure yourself. Always listen to your body, and hold the position wherever it feels right for you. LAUREN SPEED 25

27 Standing Split (Urdhva Prasarita Eka Padasana) Stretches: Hamstring, Hips, Calves This is another variation of the splits, and the same preparatory poses should be completed before attempting this pose as well. The best way to practice this pose, other than the warm-up poses that will help you build the flexibility, is to begin in One-Legged Downward Facing Dog. From One-Legged Downward Facing Dog, start crawling your hands towards the leg that you are standing on. It s okay to bend the knees a little as you are trying to practice. Stretches: Shoulders, Hamstrings, Back Spread your legs a little wider than your shoulders, and place your hands between your legs. Tortoise Pose (Kurmasana) If you have the flexibility in hamstrings, you will want to lower yourself down to the ground and spread the arms out underneath the legs. Your shoulders should be right around the kneecaps, depending on the length of your body. This pose is great for beginners to try, because it can be easily modified. Slowly come down to your forearms if you can. Bring the legs a little closer if you need to, and bend the knees. You can also have the knees bent much more and place the hands just underneath the knees. Play around in this pose and decide what feels comfortable for you. LAUREN SPEED 26

28 One-Legged Wheel Pose (Eda Pada Urdhva Dhanurasana) Stretches: Back, Triceps, Shoulders, Butt, Wrists, Back, Quadriceps Begin in Wheel pose (above). Slowly lift your right leg up as high as you can. Straighten it to be perpendicular to the ground if you can. If your legs are not flexible enough, you will probably only reach about 90 degrees or so. This is still great! Be patient while you build the strength and flexibility, and you will eventually be able to lift your leg all the way. Increase the stretch by reaching out through the toes. Hold for as long as you are comfortable. Repeat with the other leg. Wheel Pose Variation (Forearm Wheel) (Dvapada Dhanurasana) Stretches: Shoulders, Back, Hips Do not attempt this pose unless you are comfortable in wheel pose. Also make sure to do the usual warm up poses before getting into any backbends. (Cobra, Upward facing dog, Camel, and Lunges for the hips) To improve your Wheel pose and back flexibility, begin to walk your feet closer to your hands. If you practice this pose often, you will eventually be able to walk close enough to lay your forearms down on the ground. Once you can place your forearms on the ground, begin to walk your legs closer to your hands again to increase the stretch. Hold for 5-6 breaths, and try Upward Facing Two-Foot Staff Pose (next page). LAUREN SPEED 27

29 Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana) Stretches: Shoulders, Back, Hips Please make sure that you are comfortable in the Wheel Pose variation on the previous page before attempting this pose. From the Forearm Wheel on the previous page, step your feet out a foot or two. As you straighten your legs, push your body forward towards your chest. This will increase the stretch in our upper back. Hold for 5-6 breaths or however long you feel comfortable. These are all preparatory poses for Full Pigeon pose (below). Stretches: Shoulders, Back, Hips Note: This pose should NOT be attempted unless you are comfortable in Wheel pose and the above variations. Full Pigeon Pose (Kapotasana) This is an extremely advanced yoga pose, so we have included a video below for instructions on how to properly get into it: S9HQ We hope that you enjoyed these poses and that you will continue to challenge yourself as you progress in your practice. Challenge your strength and your flexibility, and you will truly learn how to push your mind and your body to new levels! Please don t hesitate to ask us any questions about particular poses or anything else in the community support group! Cheers, Alex & Lauren, Avocadu LAUREN SPEED 28

30 Morning Stretch Wide-Leg Forward Bend 5 6 Forward Bend Goddess 7 8 Garland Lunge (L) Lunge (R) Triangle (L) Triangle (R) Head-to-Knee (L) Head-to-Knee (R) Warrior I (L) Warrior II (L) Side Angle (L) Warrior I (R) Warrior II (R) Side Angle (R)

31 Stress & Anxiety Alternate Nostril Breathing 6 Cat Cow Half Lord of the Fishes (L) 7 8 Half Lord of Fishes (R) Lotus Revolved Chair (L) Revolved Chair (R) Gate (L) Gate (R) Happy Baby Warrior II (L) Warrior II (R) Goddess Plow Child's Pose

32 Warm-Up Downward Dog Plank Chaturanga Upward Facing Dog One Leg DF Dog (L) One-Leg DF Dog (R) Triangle (L) Warrior I (L) Warrior II (L) Warrior III (L) Half Moon (L) Triangle (R) Warrior I (R) Warrior II (R) Warrior III (R) Half Moon (R)

33 Hamstrings Side Plank (L) Side Plank (R) Cobra Bow Lord of the Dance Half Forward Bend Forward Bend Wide Forward Bend Head-to-Knee (L) Head-to-Knee (R) Seated Forward Bend Wide Seated Bend Low Lunge (L) Half Split (L) Low Lunge (R) Half Split (R)

34 Arm Balances Cow Face (L) 5 Cow Face (R) Dolphin Plank Chaturanga Side Plank (L) Side Plank (R) L-Sit Koundinya I (L) Koundinya I (R) Tripod Headstand Firefly Peacock Upward Facing Dog Reverse Plank Crow

35 Splits - Hamstrings Pigeon (L) 4 Pigeon (R) Lizard Lunge (L) Lizard Lunge (R) Splits - Hips 1 2 Lizard Lunge (R) Head-to-Knee (L) Head-to-Knee (R) 3 4 Seated Forward Bend Forward Bend