TRIANGLE POSE . Utthita Trikonasana
Start in Pyramid Pose, a forward bend. Feet are wide apart. The upper body folds over the front leg with the foot extended straight. Hands frame the front foot.
To proceed into TRIANGLE Pose, open the ‘dip’ between the pointer finger and the thumb. (right hand, as shown in photo). Place the ‘dip’ directly against the right heel. Press the lower arm against the lower leg. When stable, take the left arm up to the sky and gaze upward at the hand. Steady the gaze to steady the mind and the pose. This posture opens all chakras at once. Hold and breathe. Release the left arm down. Then reverse to the other side.
Step back to Dog Pose -> Pyramid Pose/ left foot extends straight, back foot angles inward -> Triangle Posture on the left side.
PIGEON POSE variation . Eka Pada Raja Kapotanasana
This is a more complex pose, but very beautiful once it is complete. Begin in the classic position of Eka Pada Raja Kapotanasana. (Based on the photo), left leg is bent inward and the right leg is extended straight back. With a slow shift to the right in the upper body and inside the pelvis, bend the right leg and slowly pick up the raised foot with the right hand. Then bend the right elbow and place it against the foot, pushing it slightly to the right to keep the leg upright and centered. Look at the placement.
Then gaze forward. Pick up the left arm, bend it and hook the fingers of each hand behind the head. Look at the left elbow and beyond, up towards the sky.
Breathe.
RAISED SEATED FORWARD FOLD. Raised Pascimotanasana
Begin seated with knees pointing upward, feet down on the mat. Stay rooted through mula deep down in the earth. Take the arms to the inside of the legs and have the hands hold the outside of the feet. Tip back and split the legs wide apart in the air. Breathe and balance from the small base below.
With an exhalation bring the legs inward, taking them upward and look up at the toes. This is like forward folding over the legs on the mat in Pascimotanasana.
WARRIOR POSE One. Virabhadrasana
Standing tall, create the best distance between your feet, separating them wide apart. Place the hands to the top of the pelvis and slowly turn the right foot to the right and angle the back foot inward. With your hands on the pelvis, sense the shift in the hips.
Bend the right knee over the ankle, keeping the back leg strong. Bring the hands together in prayer pose and elevate them upward towards the sky. Weave all fingers together except the pointer finger. This is Kali Mudra. Imagine holding a sword in your hands cutting through illusion and confusion/maya. Keep the eyes open to focus. Be a spiritual Warrior. Breathe. Reverse sides.
CAMEL POSE variation. Ustrasana
This is such a beautiful backbend to open the heart.
To begin, stand on the knees. The shins are parallel. The feet are separate, in line with the knees. Place the hands on the pelvis for support. Take the right foot off the mat. The bent knee and ankle are in line. The foot is angled to the right.
Place the right hand on the thigh. Gracefully, inhaling, sweep the left arm across the chest to the right, then arch it overhead. Exhaling, guide the arm into the space on your left side. Move slowly and mindfully, shifting the pelvis forward into the backbend. Place your left hand on the left ankle. Another option is to curl the toes under and hold the foot.
TABLE POSE variation
Organize your arms and hands with the legs and feet in class Table Pose. Align the hands with the shoulders and the knees with the hips.
Shift the body weight slightly to the right. Lift up the left knee and straight the leg up and back, parallel to the ground. Slowly take the leg to the left with the sole of the foot down.
Inhaling, extend the left arm up to the sky. Look up at it. Stay here or continue to deepen the pose. Draw the upper arm further back to open the space in the shoulder joint. Then extend the lifted arm overhead. The ear is in line with the upper arm. One long line of energy from the left fingertips to the foot! Look up or look in front of you. Steady the gaze, to the steady the mind, to the steady the pose. Release and reverse.
SPINAL TWIST Squat Pose
CHAIR YOGA Warrior . Virabhadrasana One
MEDITATION Hand Mudra