Setu Bandha Sarvangasana~Bridge Pose

Lie on your back, bend knees, bring feet to buttocks.  Make sure feet remain hip width and parallel.  Placing a block between the thighs is very helpful. Inhale, curling tailbone up, lifting the spine, and extending it toward the knees.  If you feel tight or weak, curl spine and hips up and down gently several… Read more »

Viparita Dandasana~Inverted Staff Pose, supported

This pose opens the chest, expands the thoracic, and brings blood to the brain. The supported version of Viparita Dandasana is done with a folding chair. First, place a bolster, and if needed, blocks or pillows at the foot of the chair, where your feet would normally be.  Sit in the chair backwards, extending legs through… Read more »

Salamba Sarvangasana/Shoulder Stand

This is a ‘Mother of a Pose,’ according to Iyengar, as it supports and nurtures the entire body.  Begin by lying on your back, bend the knees and pull them into the stomach as you exhale.  Lift hips up off the floor on the next exhale, supporting hip with your hands if needed.  Continue lifting… Read more »


Fish Pose If you have a dicey neck, the full pose is not for you,  begin with Fish prep.   Lie on your back, legs strongly extended. Inhale, lifting hips up enough to slide palms under buttocks, fingers pointing toward feet. With buttocks resting on back of the hands, pull forearms and elbows close behind… Read more »


Camel Pose Begin pose from a kneeling position, knees hip width, with thighs slightly inwardly rotated.  There are many variations on hand placement, but a good start is to place hands on back of the hips, with thumbs pressing down toward tailbone, a reminder to keep moving tailbone toward pubis. Lift thighs and keep them… Read more »


Wild Thing Pose This is a pose we all love and know as, ‘flipping your Dog.’  Enter from Adho Mukha Svanasana-Down Dog, lift R leg up and bend knee, keeping thigh and knee high and open.  Bring weight onto L  hand as  R foot comes down behind L hip, as close to hip as possible…. Read more »

Urdhva Dhanurasana

Upward Bow or Wheel Pose Setting up a strong preparation is 90% of accomplishing a back bend.  Lie on back, bring feet in as close to buttocks as possible, place them parallel, hip width.  Put a block between them to keep that parallel mindfulness in place. Place hand 3-4 inches from ears, fingers toward feet,… Read more »


Plow Pose This pose usually follows Salamba Sarvangasana, Shoulder Stand, although you can easily roll back into it from a seated position.  If coming from Shoulder Stand, exhale and lower legs down toward the head, keeping torso as upright as possible.  Do not take chin toward sternum, if anything, allow  sternum to move toward chin. … Read more »