This sequence of 12 poses is great for increasing strength along the whole posterior chain of the body — another way of saying this is that these yoga poses build back strength. (To go straight to the video breakdown, click here.) How to use this Yoga for Lower Back Sequence There are three different ways that you can use this sequence: Practice or teach this sequence for a 15-20 minute practice from start to finish Use this sequence as a starting place for a longer sequence. So, you can use some of the central tenets and central ideas and spin it into a bigger sequence. Take some of the p ..read more

Try this simple, accessible, effective sequence to strengthen the entirety of your core: the anterior abdominals, iliopsoas, the rotational elements of the core, and the back of the core. YOGA SEQUENCE FOR CORE STRENGTH DETAILS Postures 1-4 are all reclined anterior-core strengtheners that are accessible and efficient. They also teach the neuromuscular coordination of the arm-balances and are a great way to help develop these postures. Hold each for 20-40 seconds and do as many repetitions as you’d like. Postures 5-6 are quintessential seated core-strengtheners. Paripurna Navasana, which is ..read more

Long before photos of Handstand ruled the social media kingdom, Astavakrasana was king of the hill. Teachers would get one or two photos of themselves every few years to adorn their bios and show aptitude in their flyers. There were 3 distinctly different looks that teachers would cast while being photographed in the pose: 1) a joyous smile that gave the look and feel of a yogi’s Senior Picture, 2) a far-off gaze that implied the teacher was being caught in their natural habitat, and 3) the somewhat surly (my favorite) mug that proved the teacher was not being photographed for their Senior Pi ..read more

QUESTION:  Some teachers tell students not to “squeeze” or “grip” their gluteal muscles (or glutes) in backbends because this will compress the sacrum and lower back. Others say that it’s essential to use the glutes in backbends. What do you recommend? ANSWER:  First, let’s acknowledge that different students may benefit from slightly different actions in any given posture. So, the most accurate way to answer this question is to say that most students will benefit from engaging their glutes in backbends. Here’s why: GLUTES IN BACKBENDS: THE ESSENTIAL ANATOMY The gluteal family is co ..read more

There is nothing better in class than receiving an excellent manual cue (also called manual yoga “adjustments” or “hands-on assists”). The body falls into place and the nervous system relaxes. Unfortunately, the opposite is also true. There’s nothing worse than receiving a poor or inappropriate adjustment—the body strains, the breath tightens, and the nervous system becomes agitated.  A good manual yoga adjustment skillfully communicates the actions of the pose to your body so that your body understands the posture more clearly. A bad adjustment is invasive and misguided. During lousy ad ..read more

Nearly six years ago, my daughter Sofia-Rose was born. She brought me happiness I could have never imagined. She also obliterated my home practice beyond all recognition for more than a year. Before she was born, I was so hopped-up on adrenaline, oxytocin, and optimism (not always my strength) that I didn’t think her birth would change my practice. In fact, I was delusional enough to think that her birth would inspire even greater dedication to my practice. I thought her presence would be my shot at a complete renewal, a total overhaul in which nothing could get between my mat and me. Yes, I l ..read more

This sequence focuses on stretching the muscles around the whole circumference of the hip joint. It’s great for relieving tension that can accumulate from long periods of sitting or standing and it’s also incredibly grounding. I like to do it after traveling or just at the end of a long, intense day. Spend 5-10 breaths in each pose (or longer if you’d like) and do both sides before moving to the next pose. Yoga for Hips Sequence You’ll notice that the sequence ends with Lotus Pose. Lotus is a beautiful pose and one that many of us pine for. But I promise you that doing Lotus does not make yo ..read more

Every day during my teacher trainings I give my students time to practice on their own—at their own pace. The practice period is only 15 to 20 minutes, but it gives everyone a little quiet time to integrate the work we’ve been doing as a group. And, it gives everyone the opportunity to work on whatever it is they need at the time. I’ve watched hundreds of students practice in this environment and one thing that stands out: No one goes fast. No one. I’ve never seen one person choose to move at a pace that outstrips their breath. I’ve never seen someone go so fast that they get winded. I’ve see ..read more

Urdvha Dhanurasana is such an iconic pose, teachers around the world simply call it “backbend.” There’s no other posture like this. If your teacher said “OK everyone: arm balance,” would you have any idea which pose to do? No. What if they said, “OK everyone: twist,” or, “standing pose,” “forward bend,?” Nope. Upward Bow represents an entire posture group—and is so ubiquitous in all current traditions of yoga—because it’s so thorough. It stretches the quads, hip-flexors, abdominals, and shoulders while strengthening the entire back body. The postures also engenders a debate about whether or n ..read more

Transitions in yoga—and life—can be choppy, unstable, and erratic. Below, you’ll find five essential concepts that make all transitions in yoga more smooth and skillful. You’ll also find three yoga transitions to incorporate into your practice and teaching in order to refine your mindfulness in the space between your postures. Essential Concepts for All Yoga Transitions 1. Slow Down Slowing the movement between postures will helps you tune into the subtleties involved. In particular, you’ll observe which muscles have to engage in order to maintain your balance as you make your transitions. I ..read more