MOUNTAIN POSE

MOUNTAIN POSE

MOUNTAIN

CATEGORY - Touchstone Pose

LEVEL - Beginner

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS - None


CHILD’S POSE

CHILD’S POSE

CHILD’S POSE

CATEGORY - Touchstone Pose

LEVEL - Beginner

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS -

  1. Place a blanket under knees if they are tender.

  2. Roll-up a washcloth and tuck behind the knees if knees are sore.

  3. Roll a blanket and place under front of ankles - this is especially helpful for foot cramps.


Crocodile

Crocodile

CROCODILE

CATEGORY - Touchstone Pose

LEVEL - Beginner

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS -

  1. Use a blanket under your forehead and place arms at your sides.


Chair-pose.jpeg

CHAIR POSE

CATEGORY - Touchstone Pose

LEVEL - Beginner / 1

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS -

  1. Lean against the wall for support.

  2. Sit in a chair to further reduce strain on quadriceps.


Forward Fold

Forward Fold

FORWARD FOLD

CATEGORY - Touchstone Pose

LEVEL - Beginner

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS -

  1. Bend knees as much as needed to reduce strain on the back of the legs - keep hips lined up above ankles.

  2. If hands don’t touch the ground hold a block to bring the floor closer.

  3. Hold elbows and dangle if it feels supportive.


Tulya Balance

Tulya Balance

tulya balance

CATEGORY - Touchstone Pose

LEVEL - Beginner

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS -

  1. Keep toe down instead of lifting it off the ground.

Eagle

Eagle

EAGLE

CATEGORY - Touchstone Pose

LEVEL - 1/2

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS -

  1. Practice against the wall for support with balance (shown). Alternatively stand away from the wall and have the toe from the upper leg on the ground for balance.

  2. Use Garuda Mudra (shown) or bring hands to shoulders.

  3. Advanced option - hook the top foot behind the calf of the standing foot only.

  4. VIEW THE FULL POSE HERE


SEATED FORWARD FOLD

SEATED FORWARD FOLD

SEATED FORWARD FOLD

CATEGORY - Touchstone Pose

LEVEL - All levels

CORE QUALITIES - Flexibility, Open-mindedness 

MODIFICATIONS -

  1. Sit in a chair with a counter or second chair to rest arms on.

  2. Use a block under your head instead of chair if you are flexible enough to hold it without strain.