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9. Virabhadrasana II (Warrior Pose II)
7. Adho Mukha Svanasana (DownwardFacing Dog Pose) From Crane, bring your
8. Parivrtta Parsvakonasana (Revolved Side Angle Pose), variation Step your right
feet down and walk your hands forward to Down Dog.
foot forward into a lunge. Twist your left elbow outside your right knee, hands together. Inhale; exhale and rotate your chest toward the sky.
10. Viparita Virabhadrasana (Reverse Warrior) Tilt your arms back, bringing your left
11. Utthita Trikonasana (Extended Triangle Pose) Straighten your right leg. Reach your
12. Adho Mukha Svanasana (DownwardFacing Dog Pose) Step back into Downward
hand to your left thigh and reaching your right fingertips overhead. Stay deep in your lunge, your right knee stacked over your right ankle.
right arm forward and rest your right hand on the ground or a block. Reach your left fingertips up. Keep both sides of your torso long as you turn your heart to the ceiling.
Dog. Then repeat Parivrtta Parsvakonasana through Triangle on the second side, finishing in Downward Dog.
14. Parsva Bakasana (Side Crane Pose)
15. Ardha Matsyendrasana (Half Lord of the Fishes Pose) From Side Crane, sit on
YO G A AT H O M E S P E C I A L
From Chair, twist to the right, bring your hands to the floor, bend your elbows, and rest your right knee on your left elbow. Shift your weight forward to balance. Use a block if needed. Come back to Chair; do other side.
your mat with your right knee pointing toward the ceiling and your left foot outside your right hip. Inhale and lengthen your spine. Then exhale and twist. Switch sides. To finish, rest in Savasana.
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13. Utkatasana (Chair Pose) Jump to the head of your mat, feet together. Bend your knees deeply, as though you were reaching for a chair at the back of your mat. Reach your arms forward and up, abdominals pulling in toward your spine.
Spin your back foot down and open to Warrior II. Create a wide base and power through your back leg as you bend your right knee deeply.
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