The 7 Most Powerful Cues A Yoga Teacher Has Ever Given Me

The 7 Most Powerful Cues a Yoga Teacher Has Ever Given Me 16/01/2023, 12:24
Y O G A S E Q U E N C E S ( H T T P S : / / W W W.Y O G A J O U R N A L . C O M / P R A C T I C E / Y O G A - S E Q U E N C E S / ) Y O G A S E Q U E N C E S B Y A N AT O M Y ( H T T P S : / / W W W.Y O G
Yoga Journal Practice Yoga Sequences
YOGA SEQUENCES
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SEQUENCES/)
12 Yoga Poses to Energize Your Body For Summer

Gearing up for warmer weather and an active season? Add these invigorating
poses to your practice.
MAY 28, 2022

RYANNE CUNNINGHAM (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/RYANNE-CUNNINGHAM/)
ADVERTISEMENT
Summer is right around the corner and our calendars are already filling up with exciting
outdoor activities. It can be tempting to let yoga go when things heat up, but the stretch
and invigoration you get from your practice may be just what you need. Rev up your
routine with these fresh yoga poses to spark joy and energize your body for the season.
Paschimottanasana
(https://www.yogajournal.com/poses/seated-
forward-bend/) (Seated Forward Bend)
https://www.yogajournal.com/practice/the-10-most-powerful-cues-a-yoga-teacher-has-ever-given-me/ Page 1 of 61
MEMBERSHIP SPOTLIGHT
Ask the Teacher: Am I Ready to Try

Headstand?
(https://www.yogajournal.com/practice/beginners/as
expert-try-headstand-inversions-
first-time/)
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(HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/YJ-
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24 Cues for Legs Up the Wall That

You’ve Probably Never Heard Before
(https://www.yogajournal.com/teach/teaching-
methods/cues-for-legs-up-the-wall/)
SAR AH HERRINGTON
(HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/SAR AH-
HERRINGTON/)
(Photo: Andrew Clark; Clothing: Calia)
5 Yoga Poses to Help You Stay Sane

1. Begin in Dandasana (https://www.yogajournal.com/poses/staff-pose/) (Staff Pose), Around Your Family at the Holidays
sitting on the edge of a folded blanket. Press your heels away from your body; press (https://www.yogajournal.com/practice/yoga-
your palms or finger tips into the floor beside your hips. sequences/5-poses-to-survive-your-
family-this-holiday/)
2. Inhale. Keeping your front torso long, exhale and lean forward from your hips. SAR AH EZRIN
Lengthen the spine to fold toward your legs, without rounding your back. EZRIN/)
3. Walk your hands out along the outside of each leg as far as they will go. If you can reach
them, hold the sides of your feet with your hands. 7 Ways to Switch Up Your Usual Bridge
Pose
4. With each inhalation, lift and lengthen your front torso just slightly; with each
(https://www.yogajournal.com/practice/bridge-
exhalation, release a little more fully into the forward bend. If you are holding your feet,
pose-variations/)
bend your elbows out to the sides and lift them away from the floor.
SAR AH EZRIN
5. Stay in the pose from 1–3 minutes. To come up, release your feet. Inhale and lift your EZRIN/)
torso by pulling your tailbone down and into the pelvis.
For more details, tips, and variations on Seated Forward Bend and all the poses you see
here, visit the Yoga Journal Pose Library
(https://www.yogajournal.com/poses/library/).
Parivrtta Janu Sirsana

(https://www.yogajournal.com/poses/types/revolved-
head-to-knee-pose/) (Revolved Head-to-Knee Pose)
1. Begin in Upavistha Konasana (https://www.yogajournal.com/poses/types/seated-

twists/wide-angle-seated-forward-bend/) (Wide-Angle Seated Forward Bend). Ground
through your sitting bones and open your legs to about 120-degrees. Your quadriceps
should face the ceiling.
2. Bend your right knee (https://www.yogajournal.com/lifestyle/prevent-knee-injuries-

with-these-5-simple-moves/), and bring the heel to your groin.
3. As you inhale, lengthen your spine. As you exhale, twist your torso to the right.
4. Maintaining the rotation of your spine, tilt your torso laterally to the left. Move your left
shoulder toward the inside of your left knee while revolving your torso toward the
ceiling.
5. Extend your left hand, palm up, toward your left foot, and clasp your inner foot or reach
your hand toward your foot.
6. Raise your right arm and bring it over your head. If you can reach it comfortably, grab
the your left foot.
7. Press your left thigh and your right knee toward the floor to balance the weight of your
torso.
8. As you inhale, lengthen your spine. As you exhale, twist your torso further to the right
and rotate your chest to the ceiling.
9. Hold for 10 breaths to 1 minute. Reverse the steps to come out of the pose.
10. Repeat on the other side.
Utthan Pristhasana (Lizard Pose)
1. From a high lunge, place both hands on the floor to the inside of your left foot.
2. Lengthen the spine and neck, reaching the crown of your head forward as you gaze at
the floor between your hands.
3. Tone and lift your right thigh, and press back though your left heel. Keep your hips level
and low.
4. Hold here, or, for a deeper stretch, place your forearms onto the floor.
5. Stay in the pose for 5 to 10 breaths.
See also 11 Yoga Poses to Unlock the Deep Hip Opening Your Body Is Craving
(https://www.yogajournal.com/poses/yoga-sequence-deep-hip-opening/)
Vasisthasana
(https://www.yogajournal.com/poses/library/side-
plank-complete-guide/) (Side Plank Pose) variation
1. Begin in Adho Mukha Svanasana
(https://www.yogajournal.com/poses/types/downward-facing-dog/) (Downward-
Facing Dog Pose), then shift forward into Plank Pose.
(https://www.yogajournal.com/poses/types/strength/plank-pose/)
2. Roll onto the outside edge of your left foot.
3. Bend your right knee and step that foot in front of your body, allowing it to act as a
support.
4. Place your right hand onto your right hip, turning your torso to the right as you do, and
support the weight of your body on the outer left foot and left hand.
5. Align your right hip on top of your left, and lengthen your tailbone toward your heels.
6. Lift your hips up. Focus on aligning your body into one long diagonal line from your
right heel to the crown of your head.
7. Stretch your left arm toward the ceiling, so it is in line with your shoulders. Keep the
head neutral, or gaze up at the left hand.
8. Stay in the position for several breaths, then return to Plank

(https://www.yogajournal.com/practice/yoga-sequences-by-anatomy/yoga-sequences-
abs/6-plank-variations/) and repeat on the other side.
See also Challenge Pose: One-Legged Side Plank Pose

(https://www.yogajournal.com/poses/challenge-pose-one-legged-side-plank-pose)
Dhanurasana
(https://www.yogajournal.com/poses/bow-pose/)
(Bow Pose)
1. Lie on your belly on your mat, with a blanket under your pelvis if needed. Press all of
your toes into the floor and then bend your knees, keeping the toes active.
2. Grab the outer edges of your ankles with your hands and flex your feet strongly.
3. On an inhalation, lift your rib cage (https://www.yogajournal.com/teach/anatomy-

yoga-practice/are-you-moving-your-spine-and-rib-cage-enough/) and shoulders
toward your ears. On an exhalation, lengthen your tailbone and kick your legs back into
your hands as you hold on firmly
4. From here, lift your head and heart. Gaze forward. Press down through your thighs to
lift your chest.
5. Stay lifted for 5 breaths.
Utkatasana
(https://www.yogajournal.com/poses/chair-pose-
2/) (Chair Pose)
1. Stand in Tadasana (https://www.yogajournal.com/pose/mountain-pose/). Inhale and

raise your arms overhead so that your biceps are just slightly in front of your ears.
Either keep the arms parallel, palms facing inward, or join the palms.
2. Exhale and bend your knees so that your thighs are as parallel to the floor as possible.
Your knees will project out over your feet, and your trunk will lean slightly forward over
your thighs until your front torso forms approximately a right angle with the tops of
your thighs.
3. Keep your inner thighs parallel to each other and press the heads of the thigh bones
down toward your heels.
4. Firm your shoulder blades against your back. Direct your tailbone down toward the
floor and in toward your pubis to keep your lower back long.
5. Stay for 30 seconds to a minute. To come out of this pose, straighten your knees with an
inhalation, lifting strongly through your arms. Exhale and release your arms to your
sides into Tadasana.
Parsva Bakasana
(https://www.yogajournal.com/poses/side-crane-
pose/) (Side Crow/Crane Pose)
(Photo: Photo: Andrew Clark; Clothing: Calia)
1. Facing the long side of your mat, come into a squat with your feet and knees together.
2. Inhale, lifting your left arm to the ceiling. Exhale, twist to the right and bring both
hands to the floor or to blocks on the outside of your right foot. Position your hands
shoulder-distance apart with your wrist creases parallel to each other and to the edge of
the mat.
3. Shift your torso forward, bending your elbows to a 90-degree angle so that your elbows
stack over your wrists as if you are moving into Chaturanga Dandasana
(https://www.yogajournal.com/poses/four-limbed-staff-pose/). Roll the heads of your
upper arms back (https://www.yogajournal.com/teach/anatomy-yoga-
practice/alignment-cues-roll-upper-arm-bones-back/) and away from the floor.
4. Perch your right outer thigh on the shelf of your left upper arm. Draw your elbows
toward each other keeping them close to the body.
5. Twisting deeply, lift your feet off the floor, keeping your knees and feet stacked.
6. To secure your balance, lower your forehead onto a block or bolster as you lift your feet.
7. Hold for 3–5 breaths, then release your feet to the floor.
Ardha Chandrasana
(https://www.yogajournal.com/poses/half-moon-
pose-3/) (Half Moon Pose)
1. Start in Utthita Trikonasana (Extended Triangle)

(https://www.yogajournal.com/poses/types/standing/extended-triangle-pose/) with
your left foot forward.
2. Bring your right hand to your hip and turn your head to look at the floor.
3. Bend your left leg and shift your weight into your left foot.
4. Reach your left hand a little forward and place it on the mat or a block directly beneath
your left shoulder. Press down through your fingers to steady yourself.
5. Lift your right leg until your thigh is parallel to the floor. Slowly turn your chest to face
the right, twisting your torso and hips. Reach your right hand to the ceiling.
6. Either keep your gaze on the floor or slowly bring it to your right hand. Keep a slight
bend in your standing leg so you don’t hyperextend your knee.
7. Exit the pose the same way you came into it and return to Extended Triangle.
See also Build Balance in Revolved Half Moon

(https://www.yogajournal.com/practice/to-the-moon)
Prasarita Padottanasana
(https://www.yogajournal.com/poses/wide-legged-
forward-bend/) (Wide-Legged Standing Forward
Bend)
1. Begin facing the long side of your mat in Mountain Pose (Tadasana)
(https://www.yogajournal.com/poses/anatomy/butt/mountain-pose/).
2. Step your feet 3 to 4 feet apart, with your hands on your hips.
3. Lift tall through your whole torso and fold slowly over your legs. Bend from your hip
joints instead of rounding your lower back. If your back starts to round, stop folding
forward.
4. Place your hands flat on the floor, shoulder-width apart; begin to stretch your torso
forward.
5. Fold deeper, bringing your head toward the floor. Anchor your feet, firm your leg
muscles and activate your inner thigh muscles. Lengthen your entire spine from your
sitting bones to the crown of your head.
6. After several breaths, ground into your feet, straighten your arms, and lengthen your
spine forward.
7. Inhale as you slowly lift up to standing. Step your feet together, come into Mountain
Pose at the front of the mat, and pause.
Utthita Parsvakonasana
(https://www.yogajournal.com/poses/library/extended-
side-angle-complete-guide/) (Extended Side Angle)
1. Start in Tadasana (Mountain Pose)

(https://www.yogajournal.com/poses/anatomy/butt/mountain-pose/). Jump your legs
about 4 feet apart. Extend your arms into a T position, with your palms facing down;
reach out through the fingertips as if your arms were being pulled in opposite
directions.
2. Turn your left foot out to 90 degrees, and turn your right foot slightly inward. Lift
through your spine, keeping the sides of your torso equally long.
3. Press your right outer foot and heel to the floor as you bend your left knee toward a 90-
degree angle with your left thigh parallel to the floor. Adjust your stance to establish a
strong foundation.
4. Lean toward your left knee, hinging at the hips to bring your left arm own toward the
floor. You may place your left fingertips to the ground or on a block. Move your left
armpit close to the outer left knee so your arm and shin are parallel.
5. Reach your right arm up over your right ear, palm facing the floor. Turn your chest
toward your raised arm and press the right hip toward the floor to create a straight line
from your right ankle to you
6. Turn your head to look past your right thumb. Breathe freely in the pose. Stay for 30 to
60 seconds.
7. Inhale reach up then bring your torso up and straighten the left leg. Switch sides.
Salamba Sarvangasana
(https://www.yogajournal.com/poses/supported-
shoulderstand/) (Supported Shoulderstand)
1. Fold two or more firm blankets stack them one on top of the other.
2. Lie on the blankets so that your torso and shoulders are supported and your head rests
on the floor.
3. Bend your knees and place your feet on the floor with your heels close to your sitting
bones.
4. Press your arms into the blankets and bring your shoulder blades toward each other,
tucking your upper arms underneath you.
5. Exhale, press your arms against the floor and lift your legs, drawing your thighs in
toward your body. Curl your pelvis and back away from the floor so that your knees
come toward your face.
6. Bend your elbows and bring your hands up to support your back. Walk your hands
toward your shoulder blades.
7. Inhale and lift your knees toward the ceiling. Align your pelvis over your shoulders and
your thighs with your torso, and hang your heels down by your buttocks. Press your
tailbone toward your pubis.
8. On your next inhale, straighten your legs, pressing the balls of your feet toward the
ceiling.
9. Firm your shoulder blades against the back, and move the sternum toward the chin,
keeping space at the front of your neck. Gaze toward your chest.
10. Press the backs of your upper arms and the tops of your shoulders actively into the
blanket for support. Avoid collapsing into your neck.
11. Stay in the pose for 1-3 breaths.
12. To come down, exhale, bend your knees into your torso, and roll down carefully. Return
to starting position.
See also More Inversion Poses

(https://www.yogajournal.com/category/poses/types/inversions/)
See also How to Use a Shoulderstand to Increase Focus

(https://www.yogajournal.com/article/beginners/shoulderstand/)
Matsyasana
(https://www.yogajournal.com/poses/fish-pose/)
(Fish Pose)
(Photo: Andrew Clark. Clothing: Calia)
1. Lie on your back with your knees bent, feet on the floor.
2. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, under
your buttocks. Then rest your buttocks on the backs of your hands Tuck your forearms
and elbows close to your sides.
3. Inhale and press your forearms and elbows firmly against the floor and lift your upper
torso and head away from the floor. Press your shoulder blades into your back, lift your
chest, and arch your back.
4. On an exhale, release your head back onto the floor. Depending on how high you arch
your back, either the back of your head or its crown will rest on the floor.
5. Support your upper body with your arms to avoid putting too much weight on your
head. Avoid crunching the back of your neck.
6. You can keep your knees bent or straighten your legs out onto the floor.
7. Stay for 1-5 smooth breaths. ADVERTISEMENT
8. To release the pose, exhale, lift your head, tuck your chin slightly and lower your torso
and head to the floor.
See also 10 Detoxifying Yoga Poses for a Summer ‘Cleanse’

(https://www.yogajournal.com/practice/10-detoxifying-yoga-poses-for-a-summer-
cleanse)
About our contributor
Ryanne Cunningham is a practicing yogi for over 20 years and a yoga instructor for 16
years. Ryanne is a published author (“Yoga For Athletes” published by Human Kinetics).
She has her 500hr advanced TT. She has studied at Satchidanada Ashram
(https://www.yogajournal.com/lifestyle/6-destination-ashrams) through the Hatha
(https://www.yogajournal.com/yoga-101/types-of-yoga/hatha) Yoga and Cardiac Yoga
programs. She has trained at a Green Bay, WI Ashtanga

(https://www.yogajournal.com/yoga-101/types-of-yoga/ashtanga-yoga) and Vinyasa
(https://www.yogajournal.com/yoga-101/types-of-yoga/vinyasa-yoga) studio for 10 years
and is currently studying Dharma (https://www.yogajournal.com/lifestyle/importance-
identifying-shraddha-dharma) Yoga. For the past 6 years she has owned her own yoga
studio (Flow Yoga Studio in De Pere, WI) where she works with many athletes
(https://www.yogajournal.com/poses/yoga-for/athletes) of all levels, including many of
the Green Bay Packers.
Y O GA J O U R NA L N EWS L ET T E R
Inspire your practice, deepen your knowledge, and stay on top of the latest news.
sophie.marniquet@hotmail.com SUBMIT
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8 Poses That Can Help You Get Honest A 30-Minute Yoga Pr
7 Yoga Poses for an Open Chest and Shoulders
About Your Practice
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5 Ways to Practice Warrior 2 Pose

The standing pose is far more accessible than you might have been led to believe.
(Also, who said it had to be done standing?!)
JANUARY 9, 2023
ANDREW MCGONIGLE (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/ANDREW-MCGONIGLE/)
ADVERTISEMENT
Shortly after I started to attend yoga classes, I began to understand Virabhadrasana II

(https://www.yogajournal.com/poses/warrior-ii-pose/) (Warrior 2 Pose) almost as a
game of opposites. As I stepped my feet wide, I played with a hugging action between my
feet to keep my leg muscles engaged. As I focused on rotating my front hip outward, I gave
equal focus to rotating my spine in the opposite direction. As I lunged deeply with my
front knee, I pressed both my feet into the mat to create length through the sides of my
waist.
In Warrior 2 Pose, we focus on creating a strong and stable foundation while maintaining
a sense of lightness in our upper body. I find it to be an opportunity to explore, mindfully,
the balance between effort and ease.
The posture strengthens the shoulders, hip flexors

(https://www.yogajournal.com/practice/stretches-for-tight-hamstrings-and-hip-
flexors/), and external rotators of the hip. The rotation in the upper body strengthens our MEMBERSHIP SPOTLIGHT
core musculature (especially the obliques), while we work to improve the mobility of our
thoracic spine. The asana stretches the inner thighs and allows us to develop focus, Ask the Teacher: Am I Ready to Try
Headstand?
resilience, and stamina.
Warrior 2 Pose can be challenging, especially if you have balance challenges or limited (https://www.yogajournal.com/practice/beginners/as
hip, knee, or ankle mobility. Exploring the following variations lets you experience similar expert-try-headstand-inversions-
shapes, actions, and benefits as found in the traditional version while respecting your first-time/)
individual needs. YJ EDITORS
EDITORS/)

SAR AH HERRINGTON
HERRINGTON/)

Around Your Family at the Holidays
(https://www.yogajournal.com/practice/yoga-
sequences/5-poses-to-survive-your-
SAR AH EZRIN
EZRIN/)
7 Ways to Switch Up Your Usual Bridge

Pose
5 Warrior 2 Pose variations pose-variations/)
SAR AH EZRIN
Preparation EZRIN/)
Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

(https://www.yogajournal.com/poses/wide-legged-forward-bend/) and Vrksasana (Tree
Pose) (https://www.yogajournal.com/poses/tree-pose-2/) help you understand how to
engage your legs in Warrior 2. Utthita Trikonasana (Extended Triangle Pose)
(https://www.yogajournal.com/poses/extended-triangle-pose/) prepares your arms and
legs.
(Photo: Andrew McGonigle)
1. Warrior 2 Pose with a shorter stance

This variation is a good option for anyone who struggles with their balance or experiences
limited mobility in their ankles and hips.
From Tadasana (Mountain Pose) (https://www.yogajournal.com/poses/mountain-

pose/), place your hands on your hips and step your left foot back a couple feet. The
precise distance between your feet will depend on what feels comfortable for your hip
joints and inner thighs but will be shorter than in the traditional Warrior 2 where your
ankles are typically beneath your wrists, which could be three feet or more apart. Rather
than keeping your feet in a straight line from heel to heel, step your left foot out to the left
a couple of inches. Also, turn your left foot in slightly. The precise angle of your left foot
will depend on your unique anatomy. Experiment to find what feels good for you here.
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Anchor down through the outside edge of your left foot so the weight is evenly spread
across all three corners of your foot. Also anchor down evenly through all three corners of
your right foot. Bend your right knee. Contrary to popular belief, it isn’t inherently
harmful to let your front knee move in front of your ankle as long as this feels comfortable
for your knee.
Keep your hands on your hips or reach your arms straight out from your shoulders,
parallel with the mat. Draw your shoulder blades away from your ears. Rotate your
ribcage to the left until your chest faces the long side of the mat. Look toward your right
hand. If you lose a sense of stability or control during the pose, step your feet closer
together. Repeat on the other side.
Tip
To help your right hip externally rotate, place your right hand on your right outer hip.
Press your hand into your hip and, at the same time, press your hip into your hand.
2. Warrior 2 Pose with a chair

This variation can be a helpful option for anyone who finds balancing challenging.
From Tadasana (Mountain Pose), place a chair a foot in front of you with the back of the
chair facing you. Place your right hand on the chair and your left hand on your left hip,
then step your left foot back a couple of feet. Step your left foot out to the left a couple
inches and angle it in slightly. Again, feel free to experiment with your feet position to find
what feels good for you. Anchor down evenly through all three corners of each foot and
bend your right knee.
Keep your left hand on your hip or lift your left arm until it is parallel with the mat. Draw
your shoulder blades away from your ears. Rotate your ribcage to the left until your chest
faces the long side of the mat. Look toward your right hand.
Tip
Your pelvis doesn’t have to perfectly face the long edge of the mat. Instead of focusing on
the position of the pelvis, focus on engaging your leg muscles by feeling as though you’re
trying to hug your feet toward each other.
3. Warrior 2 Pose with one knee on the mat

This variation can be ideal for anyone who has concerns about their balance.
Begin on your knees, facing the long side of the mat. Place a folded blanket under your
knees if this feels more comfortable. Step your right foot toward the front of the mat with
your foot and knee pointing toward the short edge of the mat in a lunge.
Keep your hands on your hips or reach your arms straight out from your shoulders until
they are parallel with the mat. Draw your shoulder blades away from your ears. Rotate
your ribcage to the left until your chest faces the long side of the mat. Look toward your
right hand.
4. Warrior 2 Pose in a chair

This variation creates the same shape as Warrior 2 but with the full support of a chair. It
can be a good option for anyone who struggles with their balance or are building leg
strength.
Place a chair in the middle of the mat facing the left long side of the mat. Sit toward the
front of the chair and place your hands on your hips. Step your right foot out to the right,
turn your toes toward the short edge of the mat, and bend your knee. Step your left foot to
the left and angle your toes slightly toward the chair. Keep your left leg straight. Anchor
down evenly through all three corners of each foot.
Keep your hands on your hips or reach your arms straight out from your shoulders until
they are parallel with the mat. Draw your shoulder blades away from your ears. Rotate
your ribcage to the left until your chest faces the long side of the mat. Look toward your
right hand.
5. Warrior 2 Pose on your back
This can be a helpful variation for anyone who is working with a foot, ankle, or hip injury,
or who struggles with balance. It is also a great way for anyone to explore the pose from a
different perspective.
Lie down in Savasana with your feet wide apart and a block, on the lowest level, alongside ADVERTISEMENT
your left foot. Turn your right foot to the right and bend your right knee to create a right
angle. Place your left foot on the block and angle it in slightly.
Place your hands on your hips or reach your arms straight out from your shoulders.
Rotate your ribcage to the left until your chest faces the ceiling. Look toward your right
hand.
See also: Different ways to practice other common yoga poses, including Downward-
Facing Dog (https://www.yogajournal.com/practice/ways-to-practice-downward-facing-
dog-pose/), Tree Pose (https://www.yogajournal.com/practice/ways-to-practice-tree-
pose/), and Child’s Pose (https://www.yogajournal.com/practice/4-ways-to-practice-
childs-pose/).
Andrew McGonigle has studied anatomy for more than 20 years. After initially studying
to become a doctor, he moved away from Western medicine to become a yoga and
anatomy teacher. He shares his knowledge of the body and the ways it moves in yoga
teacher training courses throughout the world and leads his own Yoga Anatomy Online
Course. His second book, The Physiology of Yoga
(https://www.amazon.com/Physiology-Yoga-Andrew-McGonigle/dp/1492599832?
&linkCode=sl1&tag=&linkId=329189edd294243993ae932e8955db92&ref_=as_li_ss_tl),
was published in June 2022. To learn more about Andrew, check out doctor-yogi.com
(https://www.doctor-yogi.com/) or follow him on Instagram @doctoryogi.
(https://www.instagram.com/doctoryogi/)
S TAY O N T O P I C
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Ask the Teacher: Am I Ready to Try Headstand?

Short answer: There's no need to rush things.
JANUARY 6, 2023
YJ EDITORS (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/YJ-EDITORS/)
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Ask the Teacher is an advice column that connects Yoga Journal members directly with
our team of expert yoga teachers. Every other week, we’ll answer a question from our
readers. Submit your questions here
(https://docs.google.com/forms/d/e/1FAIpQLSc7ZmWjhPFkZ7iGNh2WL_r-
7OEtWC0892nvYZED6SPFehE2mQ/viewform), or drop us a line at
asktheteacher@yogajournal.com (mailto:asktheteacher@yogajournal.com).
“ I’m afraid that Headstand will hurt my neck. When will I be ready to try it for the first time?
In recent years, an increasing number of yoga teachers have felt conflicted over the
practice of Headstand, or Sirsasana (https://www.yogajournal.com/poses/supported-
headstand/), and have quietly refrained from teaching it in group yoga classes.
Other teachers insist that Headstand is an essential and traditional posture that
challenges students to confront fears, create upper body strength MEMBERSHIP SPOTLIGHT
(https://www.yogajournal.com/video/how-to-videos/build-upper-body-strength-
chaturanga-arm-balances/), enhance focus, and facilitate body awareness. Iyengar yoga 24 Cues for Legs Up the Wall That
founder B.K.S. Iyengar described Headstand as the “king of all yoga poses” and that he You’ve Probably Never Heard Before
was rumored to remain in the inversion for 30 minutes at a time. (https://www.yogajournal.com/teach/teaching-

SAR AH HERRINGTON
But the pose isn’t without risks. Even practiced yoga students can unknowingly create (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/SAR AH-
pressure on the cervical spine if they lack the upper body strength and alignment to hold HERRINGTON/)
proper alignment, increasing the potential for injury. San Francisco-based yoga teacher
Jenny Clise rarely teaches Headstand in a group class and only occasionally instructs
students how to come into the inversion in workshops or private lessons.
The ability to safely practice Headstand, or any pose, depends on the individual practicing sequences/5-poses-to-survive-your-
it. For that reason, it’s safest to consult with an experienced yoga teacher who is familiar family-this-holiday/)
with your practice before attempting it the first time, explains Clise. Your teacher can offer SAR AH EZRIN
suggestions as to specific prep poses that will help strengthen your body and balance EZRIN/)
before you practice it.
Yoga teacher Annie Carpenter suggests that before trying Headstand for the first time, 7 Ways to Switch Up Your Usual Bridge
“you should be able to hold Downward-Facing Dog, Wide-Legged Forward Bend, Forearm Pose
Plank, and Dolphin for several minutes each.” These poses each require similar strength (https://www.yogajournal.com/practice/bridge-
pose-variations/)
and alignment, such as sustaining external shoulder rotation, as Headstand, explains
SAR AH EZRIN
Carpenter. (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/SAR AH-
EZRIN/)
When the time comes, remember that being upside-down is incredibly disorienting and
even basic cues can become confusing, so it’s “safest to attempt your first several
Bringing Your Yoga Practice Home
(hundred) Headstands under the careful supervision of your teacher,” says Clise. (https://www.yogajournal.com/practice/beginners/b
your-practice-home/)
When you and your teacher decide that you’re ready to practice it on your own JUDITH HANSON L ASATER
(https://www.yogajournal.com/poses/types/headstand-2/), you can start to come into (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/JUDITH-
HANSON-L ASATER/)
the basic shape with one foot firmly pressing into the wall or by situating yourself in a
doorway, which allows a structural support for you to slowly walk your way into the
inversion. Later you can enter by starting in Dolphin Pose and then walking your feet
forward until your hips are stacked above your shoulders. Never kick yourself up into
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Headstand.
To protect yourself, Carpenter suggests you elongate the muscles from your shoulder
blades to your fingers to avoid placing weight in your neck, refrain from jutting your ribs
forward, and maintain a drishti (https://www.yogajournal.com/yoga-101/4-ways-to-
improve-your-drishti-gaze-and-deepen-your-practice/), or focused gaze, on the wall
straight behind you to help with balance. Think Tadasana (Mountain Pose) but inverted.
After practicing Headstand, Carpenter suggests you take Child’s Pose
(https://www.yogajournal.com/video/video/child-s-pose/) followed by Downward Dog
(https://www.yogajournal.com/video/video/adho-mukha-savasana/) to release back and
neck tension.
For some of us, Headstand might never be an appropriate pose for our bodies to practice,
including is anyone with cervical disc and eye issues, heart issues, and high or extremely
low blood pressure, says Carpenter. You can practice Forearm Plank as an alternative to
Headstand (https://www.yogajournal.com/poses/15-alternatives-for-your-usual-
inversions/)if you’re seeking to strengthen your shoulders and core.
This article has been updated. Originally published March 23, 2015.
Got a question about alignment in a certain yoga pose? Want to better understand an
aspect of yoga philosophy? Need advice on how to approach a challenging situation in
your class? Submit your questions here
(https://docs.google.com/forms/d/e/1FAIpQLSc7ZmWjhPFkZ7iGNh2WL_r-
7OEtWC0892nvYZED6SPFehE2mQ/viewform) or email us at
asktheteacher@yogajournal.com, and we may answer it in an upcoming column.
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Can’t Sleep? Try These 5 Yoga Poses for Insomnia

That Are Backed By Science.
Even 5 minutes of decompressing can make sleep less elusive.
JANUARY 4, 2023
CASEY COVIELLO (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/CASEY-COVIELLO/),
YJ EDITORS (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/YJ-EDITORS/)
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As lonely as you might feel tossing and turning late at night, you’re definitely not alone in
your experience. Recent research (https://www.ncbi.nlm.nih.gov/books/NBK554516/)
suggests between 30% and 50% of us suffer from chronic or occasional insomnia. And 1 in
5 adult (https://www.helsestart.no/news/global-insomnia-statistics)s experiences
difficulty falling asleep every night. When you’ve exhausted other forms of sleep-inducing
advice—or simply slipped and indulged in that late-afternoon espresso—there’s still
something that you can try. These science-backed yoga poses for insomnia cost nothing,
incur no ill side effects, and often offer relief in minutes.
However, the alchemy isn’t found in simply holding the yoga pose. Instead, the
effectiveness is largely dependent on how you hold yourself in the pose. Straining to
intensify the stretch or cursing the fact that you’re awake will only elicit more tension and
stress, which competes with the restorative properties of each pose.
Instead, take a deep breath and exhale. Much of the research related to yoga poses for Ask the Teacher: Am I Ready to Try
insomnia attributes the magic to a slower breathing pattern Headstand?
(https://onlinelibrary.wiley.com/doi/abs/10.1111/psyp.12333). Whenever your breathing (https://www.yogajournal.com/practice/beginners/as
rate relaxes, so does everything else. You can count your breaths or follow a prescribed expert-try-headstand-inversions-
breathing protocol that works for you. Or simply allow yourself to breathe with more ease first-time/)
YJ EDITORS
than usual. (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/YJ-
EDITORS/)
The following science-backed yoga poses for insomnia may be able to lull you to sleep,
especially when you practice with consistency night after night. 24 Cues for Legs Up the Wall That
5 yoga poses for insomnia that are backed by science methods/cues-for-legs-up-the-wall/)

SAR AH HERRINGTON
HERRINGTON/)

SAR AH EZRIN
EZRIN/)

Pose
pose-variations/)
SAR AH EZRIN
EZRIN/)
1. Padangusthasana (Big Toe Pose)

Why it works: Forward bends are legendary among yoga teachers as ways to bring
about calm. The action of leaning forward stretches the back of your body, from your heels
to your head, and releases accumulated muscular tension. It also stimulates the nerves
running along your spinal cord, which are believed to be responsible for activating the
parasympathetic nervous system, which incites calm in the body and mind. Additionally,
the bottom of the big toe is believed to be a reflexology point for stimulating the pituitary
gland, which regulates the body’s sleep-wake cycle through the release of melatonin
(https://my.clevelandclinic.org/health/articles/23411-melatonin).
How to: Stand with your feet hip-distance apart or, if you experience low-back tightness
or pain, bring your feet wider. Gently bend forward from your hips, bending your knees as
much as you need to experience a relatively comfortable stretch. Grip each big toe firmly
with your index finger, middle finger, and thumb or rest your hands on the floor or the
backs of your calves. Bend your elbows and actively press down through your feet,
releasing the top of your head toward the floor as you relax your neck in Padangusthasana
(https://www.yogajournal.com/poses/big-toe-pose/). Breathe deeply and stay here for 1-
3 minutes.
2. Baddha Konasana (Bound Angle Pose)
Why it works: It is well documented that joint pain can cause sleep disturbances
(https://health.clevelandclinic.org/how-to-keep-sore-hips-knees-shoulders-from-
ruining-your-sleep/). There are numerous potential causes of this pain, although if it’s
related to muscle tension, stretching your lower back, hips, shoulders, or knees can help
reduce discomfort as you fall asleep as well as while you sleep. This single poses addresses
each of these target areas. Always consult with your physician if you experience chronic
pain.
How to: From standing in your forward bend, come to a seated position and bring the
bottoms of your feet together, allowing your knees to release out to the sides in Baddha
Konasana. (https://www.yogajournal.com/poses/bound-angle-pose-2/) Slide your heels a
comfortable distance away from your hips. Lean forward from your hips to bring your
chest closer to the wall in front of you. Rest your hands on your ankles and bend your
elbows. Notice if you’re gripping with your hands and relax. Release your shoulders and, if
it’s comfortable for your neck, let your head hang. Breathe and stay here for 1 minute.
Tip: For a more intense hip stretch, try Agnistambhasana (Fire Log Pose)
(https://www.yogajournal.com/poses/fire-log-pose/).
(Photo: Photo by Andrew Clark; Clothing by Calia)
3. Uttana Shishosana (Extended Puppy Pose)

Why it works: This relatively passive backbend counteracts the effects of long hours
staring at a screen by relieving tension in your upper back and shoulders. If you
experience more intense shoulder pain that keeps you awake at night, this slight backbend
may help release tight muscles, especially if you suffer from muscle spasms. Always
consult with your physician if you experience chronic pain. And the gentle pressure on
your forehead is believed, in yoga tradition, to stimulate the pituitary gland, which can
induce drowsiness.
How to: From sitting, lean forward and come onto hands and knees. Keep your hips
stacked over your knees as you walk your hands forward. Keep your elbows lifted, as you
relax your forehead on the floor or a pillow. Release your chest toward the ground in
Uttana Shishosana (https://www.yogajournal.com/poses/extended-puppy-pose/). If you
like, slowly rock your head side to side to massage your forehead and ease facial tension.
Breathe and stay here for 1 minute. Slowly shift your hips back to your heels and rest for a
few moments in Child’s Pose (https://www.yogajournal.com/poses/child-s-pose/).
4. Supine Twist
According to sleep researcher and Iyengar yoga teacher Roger Cole, PhD, inverted and
reclining postures such as this twist promote sleep by relaxing the baroreflex
(https://www.sciencedirect.com/topics/neuroscience/baroreflex), a reflex that maintains
nearly constant blood pressure. Research indicates that impaired baroreflex sensitivity
(https://www.ahajournals.org/doi/full/10.1161/01.HYP.32.6.1039) is associated with
sleep difficulties.
Lie on your back and draw your knees into your chest. Extend your arms straight out to
the sides and let your knees fall to the left, stacking your right knee on top of the right.
Release your right shoulder down toward the floor as you allow gravity to pull your legs
toward the earth. If it’s comfortable, turn to gaze over your right shoulder or shut your
eyes. Let your belly be soft and your breath be slow. Stay here for at least 1 minute. Repeat
on the other side.
5. Viparita Karani (Legs Up the Wall) ADVERTISEMENT
Why it helps: Even if you’ve never done yoga before, you can benefit from this
restorative yoga pose. The completely passive inversion incites calm by releasing muscle
tension and, when coupled with a slowed breathing rate, can incite your parasympathetic
nervous system and induce relaxation.
How to: Place a folded blanket or a pillow a few inches from the wall. Sit with one hip
alongside the wall and slowly lower your sacrum on the as you bring your legs up the wall
about hip-distance apart. Try to situate your sitting bones in between the support and the
wall. Relax your legs rather than trying to hold them upright. Take a comfortable bend in
your knees if that helps. Rest your arms alongside your body and close your eyes. Take a
long, slow exhalation here and rest here for 5-15 minutes.
Tip: You can also try this pose in bed—facing the wall, of course. If you experience any
strain or pain in your lower back with your legs up the wall, try instead taking your legs up
a chair, coffee table, or the bed and resting your calves on the surface for additional
support.
See also: 15 Poses to Help You Sleep Better (https://www.yogajournal.com/slideshow/15-

poses-help-sleep-better/)
This article has been updated. Originally published December 29, 2014.
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Recharge 12 Stretches for Hiking That You (Desperately) Need
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4 Ways to Practice Malasana

Not all of us have the flexibility or the balance to come into the traditional
version of this pose. And that's perfectly okay.
JANUARY 4, 2023
ANDREW MCGONIGLE (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/ANDREW-MCGONIGLE/)
ADVERTISEMENT
A few years ago, I was observing my nephew and nieces playing, and each of them was
sitting on the floor in various ways, including the classic Vajrasana (Thunderbolt Pose), a
version of Hero Pose (https://www.yogajournal.com/poses/hero-pose/) with the feet
turned out, Sukhasana (Easy Pose) (https://www.yogajournal.com/poses/easy-pose-3/),
and Malasana (Garland or Squat Pose) (https://www.yogajournal.com/poses/garland-
pose/). I was reminded that there are many sitting positions that we instinctively fall into
as children but then abandon as we become older.
At the time, the experience inspired me to vary the way that I sit on the floor. Years later,
Malasana remains my go-to option.
In the full, deep squatting position of a yoga squat, the feet are usually just slightly wider
than hip-distance apart and turned slightly out. The pose involves extreme knee flexion in
which the back of the thighs rest against the calves while the heels rest flat on the floor.
The hands are typically positioned in prayer with the elbows pressing into the inner legs
and the legs pressing back into the elbows.
Malasana stretches the calf muscles, groins, lower back, and glutes and can help improve Headstand?
ankle, knee, and hip mobility. In a recent study, (https://www.yogajournal.com/practice/beginners/as
(https://doi.org/10.1073/pnas.1911868117) the authors referred to squatting as an “active expert-try-headstand-inversions-
rest” posture that requires higher levels of lower limb muscle activity than chair sitting first-time/)
and suggested that spending more time squatting may help reduce the negative health YJ EDITORS
impacts of inactivity in industrialized populations. EDITORS/)
However, squatting deeply can be challenging for anyone, particularly those of us who are
working with a knee, ankle, or hip injury or have reduced mobility in these areas. As with
any pose, there are many ways to approach Malasana so that you can find a variation that (https://www.yogajournal.com/teach/teaching-
works for your unique needs. methods/cues-for-legs-up-the-wall/)
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HERRINGTON/)

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4 ways to practice Malasana

Preparation
Practicing Baddha Konasana (Bound Angle Pose)

(https://www.yogajournal.com/poses/bound-angle-pose-2/), Upavistha Konasana
(Wide-Angled Seated Forward Bend), (https://www.yogajournal.com/poses/wide-angle-
seated-forward-bend/) and Goddess Pose can help prepare your legs for Malasana.
1. Malasana with support beneath your heels

This variation can work well for anyone who experiences limited mobility in their ankles.
Begin in Tadasana (Mountain Pose) (https://www.yogajournal.com/poses/mountain-

pose/) with your feet slightly wider than hip distance apart and turned out slightly. Place
blocks or a rolled blanket underneath your heels. Slowly bend your knees until the back of
your thighs rest against your calves. Aim to keep your heels pressing down into the folded
blanket. You have the option to replace the blanket with a yoga block if you wish to raise
your heels further.
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Place your palms together to encourage your chest to broaden and press your elbows into
your inner legs as your legs press back into your elbows.
2. Malasana with a block beneath your seat

This variation can work well for anyone who experiences limited mobility in their ankles,
knees and hips.
Begin in Tadasana (Mountain Pose) with your feet slightly wider than hip distance apart
and turned out slightly. Place a stack of two or three yoga blocks between your feet and
just behind your heels. Slowly bend your knees until you are sitting on the blocks. You
have the option to remove or add yoga blocks if you wish to lower or raise your seat. Place
your palms together to encourage your chest to broaden and press your elbows into your
inner legs as your legs press back into your elbows.
3. Malasana in a chair
This variation creates a similar shape as Malasana, but from a seated position. It’s ideal
for anyone who has issues rising from a seated position or has limited mobility in their
ankles, knees and hips.
Sit towards the front of your chair with your feet slightly wider than hip distance apart
and turned out slightly. You can position your ankles either under your knees or slightly
behind your knees. Fold forward at your hips, placing your hands in Prayer and pressing
your elbows into your inner legs as your legs press back into your elbows. To deepen the
position, you can fold further forward and step your feet further back behind your knees.
4. Malasana on your back

This variation can work well for anyone who wants to experience the pose from a different
perspective or doesn’t want to apply load to their ankles, knees, and hips in this position.
Lie on your back and bend your knees with your feet slightly wider than hip distance
apart. Slowly draw your thighs back toward the sides of your waist. Lift your upper torso
slightly as you place your hands in Prayer and press your elbows into your inner legs as
your legs press back into your elbows.
See also: Different ways to practice other common yoga poses, including Downward-
Facing Dog (https://www.yogajournal.com/practice/ways-to-practice-downward-facing-
dog-pose/), Tree Pose (https://www.yogajournal.com/practice/ways-to-practice-tree-
pose/), and Child’s Pose (https://www.yogajournal.com/practice/4-ways-to-practice-
childs-pose/).
About our contributor ADVERTISEMENT
Andrew McGonigle has studied anatomy for more than 20 years. After initially studying
to become a doctor, he moved away from Western medicine to become a yoga and
anatomy teacher. He shares his knowledge of the body and the ways it moves in yoga
teacher training courses throughout the world and leads his own Yoga Anatomy Online
Course. His second book, The Physiology of Yoga
(https://www.amazon.com/Physiology-Yoga-Andrew-McGonigle/dp/1492599832?
&linkCode=sl1&tag=&linkId=329189edd294243993ae932e8955db92&ref_=as_li_ss_tl),
was published in June 2022. To learn more about Andrew, check out doctor-yogi.com
(https://www.doctor-yogi.com/) or follow him on Instagram @doctoryogi.
(https://www.instagram.com/doctoryogi/)
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(https://www.yogajournal.com/practice/ways-to-practice- practice-warrior-2-pose/?itm_source=parsely-api
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7 Yoga Poses You Can Still Do When You’re Sni!y,

Stuffy, and Sneezing
Yes, you can still practice yoga, even when it feels like you can't breathe.
JANUARY 4, 2023
CLAIRE MARK (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/CL AIRE-MARK/)
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These days, a cough, a stuffy nose, or an itchy throat can send you into a tailspin. Is it a
cold? (https://www.yogajournal.com/poses/10-yoga-poses-and-self-care-practices-to-do-
right-after-you-catch-a-cold/) The flu? COVID? Not only do you feel bad physically, but
you may be coping with the stress of just trying to figure out what’s got you down. Thank
goodness there’s yoga for when you’re feeling sick.
Your symptoms may have you thinking you shouldn’t practice yoga when you’re ill. But
yoga can actually have healing benefits that’ll help you feel better faster—including
helping you calm down and get some rest, which are key to recovery. A study
(https://www.med.wisc.edu/news-and-events/2018/july/exercise-meditation-reduce-
common-colds-flu/) from the University of Wisconsin-Madison, found that mindfulness
meditation and moderate exercise reduced respiratory illnesses. The benefits weren’t just
physical. Participants experienced “psychological benefits including stress and depression
reduction, improvements in general health and mindful attention,” according to the
report.
Headstand?
A yoga practice for when you’re sick expert-try-headstand-inversions-

first-time/)
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(https://www.yogajournal.com/lifestyle/the-power-of-restorative-yoga/) and let the pose

do the work. These postures will help open and stretch your intercostal muscles, which
support the lungs, making breathing easier. The gentle inversions
(https://www.yogajournal.com/teach/anatomy-yoga-practice/inversions-yoga-practice/)
will help to get your blood and lymph fluids moving to naturally assist your own body in
healing. SAR AH HERRINGTON
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Supported Bridge Pose
Come onto your back and have your block by your side. Bend your knees, bringing your
feet close to your hips, and place your feet hip-distance apart with your toes pointing
forward. Press your feet into the mat and lift your hips off the ground. Place the block
under your tailbone and adjust it length-wise or width-wise beneath you to support your
hips. Try different heights to see what suits you best.
If you have a flexible spine, the highest height may work for you. But if you are feeling stiff
or weak, stay with one of the lower levels. Once you have the block placed firmly under
you, lift your chest up slightly and walk your shoulders under you. This placement helps
ensure so you are not resting on your neck but rather propped up on your shoulders
(https://www.yogajournal.com/osp/best-shiatsu-neck-shoulder-massagers/). You can
interlace your hands or rest your arms by your sides.
Keep your gaze on the ceiling and resist the urge to move your head. Take at least 10 deep
breaths here and when you’re ready to come out, push down with both feet evenly and lift
your hips off the block. Gently slide the block out from underneath you and lower your
hips to the floor. Let your knees fall in toward each other, place your hands on your belly,
and take a few deep breaths here before moving on.
Supported Shoulderstand
Repeat the instructions from the first part of supported Bridge Pose
(https://www.yogajournal.com/practice/bridge-pose-variations/). Once you’ve gotten
yourself securely supported on the block, walk up onto your shoulders, laterally rotating
your shoulders underneath you without pulling your shoulders down away from your ears.
Place your left foot centered on the mat (toward your midline) and lift your right leg
straight up into the air so it’s perpendicular to the floor. If you have tight hamstrings, it’s
OK to have a slight bend in your top leg. Make sure you feel completely balanced on the
block beneath you and then slowly lift your left leg up to meet the right. Feel your chest
lifted and puffed up and make sure you’re not resting the weight of the pose on your neck.
Take a minimum of 5 to 10 deep, slow breaths here. Then carefully lower one leg at a
time back down to Supported Bridge Pose. Take the block out from under you and rest on
your back for a minute here.
Reclining Spinal Twist

Staying on your back, draw your knees into your chest and rock a little side to side. Then
let both knees fall to the left side, and do your best to stack your knees. Place your left
hand on your right knee and reach your right arm out at shoulder height, with your right
palm facing the ceiling. Keep your neck neutral and either gaze at the ceiling or close your
eyes. This twist will help stretch your intercostal muscles, which run between and around
the lunges. Work on breathing more deeply while you’re here. After a few breaths,
carefully lift your knees up and switch to the second side.
Supported Reclining Butterfly Pose

Gather blocks, a bolster, or a few pillows for this supported posture. The goal is to set up
props so that your chest stays lifted and open
(https://www.yogajournal.com/practice/yoga-sequences/yoga-poses-that-stretch-the-
side-body/). You want to eliminate any strain in your neck, shoulders, or upper back.
Place a stack of pillows (or a bolster) behind you on your mat; the pillows should run
along the length of your spine. If you’re using a bolster, support the top side with a block
so your head is higher than your hips. If you’re using pillows, set them up to create any
angle so that your head will be higher than your hips.
Back your hips right up to the bottom edge of the pillow or bolster and lie down onto your
back with your head at the highest point. Bend your knees, draw your heels close to your
hips, and gently open your knees out to the sides of your mat. Support your knees with
pillows, blocks or rolled blankets it your knees don’t drop all the way to the mat or if you
feel too much pulling on your inner thighs. Allow your arms to rest off to the sides, palms
to facing up.
Close your eyes and rest here for a few minutes. Feel your breath moving into your upper
chest and heart area. Try to deepen and slow your breathing. Breathe through your mouth
if your nose is stuffed up. To come out of the pose, slowly lift your knees in toward each
other and roll over onto your right side, coming completely off your pillow or bolster set-
up. Rest here for a few breaths before coming up to a seated position.
Downward-Facing Dog
Shift all your props off your mat and come onto your hands and knees. Walk your hands
one full hand print forward and place them shoulder-distance apart. If you know you are
tight in your shoulders, take your hands slightly wider then shoulder-distance and turn
your hands out a bit toward the edges of your mat. Tuck your toes under and lift your hips
up and back.
Take a moment here to peddle your legs, bending one knee as you stretch the opposite
heel towards the floor. Go back and forth until your calves feel a bit more open. If you
have tight hamstrings (https://www.yogajournal.com/poses/anatomy/hamstrings/7-
poses-for-tight-hamstrings/), make sure to keep a bend in both knees. As you start to feel
more flexibility, you can start to straighten your legs and work on reaching your heels
towards the floor. Don’t worry if your heels don’t touch or even come close to touching the
floor. Gaze back toward your feet and make sure your feet are hip-width apart and that the
inner edges of your feet are parallel to each other. Stay here for 5 to 10 breaths, then
release back down to your hands and knees.
Supported Bound Angle with a Side Stretch

Come to a seated position on your mat. Draw the soles of your feet together and open your
knees out so that your legs are in the shape of a diamond. Place a block on your feet and
round your spine forward so your forehead rests on the block. Depending on your
flexibility, you may adjust the height of your block. Rest here for a few breaths, then
slowly lift your head up and shift your torso to the left and see if you can walk your hands
out in that direction. Crawl your left fingertips out and take a few deep breaths into your
left rib cage (https://www.yogajournal.com/teach/anatomy-yoga-practice/are-you-
moving-your-spine-and-rib-cage-enough/). Gently lift up and walk your hands to the
right and repeat on the second side. Come back to center and sit up.
Legs-Up-The-Wall Pose
Line up the short side of your mat against a wall. Sit sideways on the right side of your
mat with your left hip touching the wall. Now carefully come onto your back, swinging
your legs up the wall (https://www.yogajournal.com/poses/yoga-by-benefit/stress/the-
viral-pose-legs-up-the-wall/). Wiggle yourself as close to the wall as you can. Place your
hands on your belly or out to your sides in a goal-post position. If you’d like to have a bit
more of an inversion here, bend your knees and place your feet flat on the wall, lift your
hips up and slide a block under your sacrum. Make sure your chest feels lifted in the same
way that it did in Supported Bridge and Supported Shoulderstand.
Bring your attention back to your breath and stay in the pose for a minimum of 10
breaths. If it’s comfortable, you can stay for as long as 5 minutes. To come out, bend your
knees, lift your hips up, and remove the block. Roll onto your right side and rest here for a
few breaths.
This article has been updated. Originally published March 14, 2019.
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See also: This Doctor Pioneered a Breathing Technique fo COVID-19 Patients
(https://www.yogajournal.com/people/ingrid-yang-breathing-technique-covid-patients/)

Claire Mark has been practicing yoga and meditation since 1996 and teaching since 1999.
She considers herself a yoga “mutt”; her teaching is influenced by Jivamukti, Ashtanga,
Anusara, Vinyasa, Iyengar and many other styles and teachers. Claire is the co-founder of
Chill Chicago (http://www.chillchicago.com/), a meditation studio in Chicago’s River
North.
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24 Cues for Legs Up the Wall That You’ve Probably

Never Heard Before
These uncommon cues can help you find unprecedented release—physically,
mentally, and emotionally.
DECEMBER 31, 2022

ARRAY
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When I was in college, I’d throw my legs up the wall while lying on my dorm bed and read
my textbook with a highlighter in hand. I’d learned, at some point, that this position
soothed me, especially when I was super-stressed with finals. Later, when I attended my
first yoga class, I was surprised to find out that this was an actual asana.
Since being introduced to yoga, I’ve practiced Viparita Karani

(https://www.yogajournal.com/poses/legs-up-the-wall-pose-2/), also known as Legs Up
the Wall Pose, countless times. I’ve also come into Legs Up the Bookcase, Legs Up the
Chair, even Legs Up the Tree. I’ve practiced it in studios, gyms, my living room, and parks.
Give me a surface perpendicular to the floor and I’ll find a way to get my legs up there.
Viparita translates to “inverted” and karani means “action.” I think this is why I love this
shape. There’s something quietly rebellious in flipping the normal effects of gravity. We
reverse the normal action of our legs and feet powering us through life or receiving the MEMBERSHIP SPOTLIGHT
brunt of gravity. From there, we rest. This is a position of receiving support, restoration,
energy. And it is accessible in a way that other inversions, including Adho Mukha Ask the Teacher: Am I Ready to Try
Vrksasana (Handstand) (https://www.yogajournal.com/poses/handstand/) and Salamba Headstand?
Sirsasana (Headstand) (https://www.google.com/search? (https://www.yogajournal.com/practice/beginners/as
q=headstand+yoga+journal&oq=headstand+yoga+journal+&aqs=chrome..69i57j0i67i433j0i67l2j0i20i263i512j0i512l2j69i61.2906j0j4&sour
8), are not. first-time/)
YJ EDITORS
EDITORS/)
Unlike during my college days, I now understand that asana are not just shapes in space
but containers for consciousness. I no longer read or study in this shape, but breathe and
allow my body, mind, and spirit to receive a profound un-doing that’s also productive at 5 Yoga Poses to Help You Stay Sane
the same time. It’s been an especially helpful—actually, essential—pose for me during the Around Your Family at the Holidays
stress of the pandemic. And I’m clearly not alone in feeling this way. Legs Up the Wall has (https://www.yogajournal.com/practice/yoga-
recently gone viral on Tik-Tok. (https://www.yogajournal.com/poses/yoga-by- sequences/5-poses-to-survive-your-
benefit/stress/the-viral-pose-legs-up-the-wall/) family-this-holiday/)
SAR AH EZRIN
So what’s happening in the shape? Why are we so drawn to it? Physiologically speaking, EZRIN/)
circulation to the upper body increases. We experience a passive stretch along the backs of
the legs. There’s a “turning on” of the parasympathetic rest-and-digest nervous system
response. Other effects include: Relief from lower back pain
Pose
(https://www.yogajournal.com/practice/yoga-sequences-type/yin-yoga-sequences/yin-
yoga-for-lower-back-pain/) or headaches. An unwinding of menstrual cramps. An energy pose-variations/)
boost. I’ve even heard some say this practice keeps them feeling young by balancing SAR AH EZRIN
circulation throughout the body. (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/SAR AH-
EZRIN/)
I still practice Legs Up the Wall on my bed. But now I allow myself to simply unwind and
do nothing else. In this position, I feel my body as a sandbag, sinking. I imagine a switch Bringing Your Yoga Practice Home
has flipped in my mind from overwhelmed to calm. (https://www.yogajournal.com/practice/beginners/b
your-practice-home/)
JUDITH HANSON L ASATER
If you haven’t had much experience with Legs Up the Wall, sometimes all it takes is a (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/JUDITH-
HANSON-L ASATER/)
single cue to help you or your students release even more and settle into the true magic of
this shape. And who couldn’t use some extra rest and restoration lately?
1. Let your sit bones be magnetically drawn toward

the wall
Yoga teacher Claudia Cummins offered the imaginative and directional cue to let your sit
bones be magnetically drawn toward the wall in a 2007 Yoga Journal article
(https://www.yogajournal.com/yoga-101/viparita-karani/). Lengthening through the low
back neutralizes the pelvis and releases the lumbar spine.
Keep in mind, this pose feels differently in different bodies. And, of course, our own
bodies feel different every day. Shifting the distance between your seat and wall will
change the tilt of the pelvis and its effects on the low back. Sometimes it feels best to
scooch (technical term) yourself as close to the meeting point between floor and wall as
possible, even to touch it. Other times it’s nice to keep some distance between your seat
and the wall. It’s worth experimenting and finding the position that feels the most
supported and relaxing in your body.
2. Imagine yourself as an electric prong plugged into

the Earth
Hello, grounding! With your head, back, and organs situated closer to the floor, imagine
your body plugging into the Earth and receiving restorative energy.
3. Feel your thigh bones sink into your hip sockets

By keeping your legs separated hip-width apart, the thigh bones can literally drop deeper
into the hip sockets. Since you are supported by your skeletal system, your leg muscles can
more easily relax. This one is for the anatomically-minded or those who need some
visualization along the way. As Manhattan yoga teacher Neeti Narula explains, you want
to “get the feeling that your bones are getting heavier, like your thigh bones are sinking
into their sockets.”
4. Use a strap around your legs

It can be challenging to relax in this pose and not be focused on keeping your legs
engaged. Yoga teacher Leta LaVigne (https://www.instagram.com/leta_lavigne/),
founder of yogaROCKS (https://www.yogarocks.fi/about-us/yogarocks-briefly-in-
english.html) studio in Finland, likes to suggest students wrap a strap around their legs
several times and securely tuck or tie the ends for added support and ease. “With the
scaffolding of the strap, the wall, and the floor holding you, you can open to the Earth’s
gravity,” says LaVigne. “Like the Earth could breathe you in.”
5. Place a blanket on your low belly

If it feels good to sink into the floor, imagine how good it would feel to add a light weight
to facilitate feeling grounded. The addition of the slight weight of a folded blanket or
pillow on your low belly and pelvis can help you melt into the Earth (or yoga mat).
6. Place a weight on your hands

Similar to the above, imagine weighting your palms and lower arms with pillows, folded
blankets, or a sandbag to encourage a feeling of deeper rest.
7. Release any facial expression

In her book Deep Listening (https://amzn.to/3lwu2f8), Jillian Pransky talks about
setting up for rest. She instructs us to “mindfully scan your face and soften any obvious
squinting and clinching in the eyes, ears, and mouth.” It’s important to remember your
face is part of any restorative pose, too. Allow it to release.
8. Drop anchor with the breath

Breathing techniques can encourage release and relaxation in the pose. Try your preferred
breathwork or rely on a simple three-part breath in which you breathe first into the low
belly, then the ribcage, followed by the upper chest, and then exhale in reverse sequence.
9. Imagine your eyes sinking back in their sockets,

your brain resting in your skull
Feel the sinking and releasing of your inner body. It can take some time for relaxation to
set in and this visualization can help you get there. Let go of sight and let your mind take a
rest.
10. Let your legs float as if you’re in salt water

Sometimes we tend to think we’re not holding tension when, in fact, we still are. Narula
likes to provide students with an implied comparison for just how relaxed and buoyant
the legs can feel in this pose. Keep drifting back to an awareness of your body. Perhaps
you can release a little more.
11. Extend your arms alongside your head

Elevating your arms alongside your head while bringing your body into an L shape
elongates the stretch along the back body. By extending your arms, you can also give into
a larger sense of surrender. Reimagine Legs Up The Wall as what is known in kids’ yoga
as“Bat Pose,” as you’re allowing yourself to hang upside down. Or you can interlace your
fingers and rest the back of your head in your palms.
12. Find refuge in darkness

Since we’re reversing many things in this pose, why not also turn away from dependence
on sight? Many of us instinctively close our eyes here. An eye pillow or towel adds a light
pressure to the closed eyes, helping to soothe the nervous system and drawing your
awareness even more inward.
13. Allow yourself to be supported by ease, peace, and

calm
Tamika Caston-Miller, (https://www.yogajournal.com/byline/tamika-caston-miller/)
owner and director of Ashé Yoga (https://www.asheyoga.com/), a trauma-informed yoga
studio in support of traditionally marginalized communities in Texas, guides a
visualization in this pose. “Be supported by ease, peace and calm,” is the mantra to go
along with the imagining. She suggests students imagine a gooey, viscous ball at the soles
of their feet that slowly glides down the body, part by part, until it rests under the back,
neck and head as a kind of soft support. She repeats, “Be supported by ease, peace, and
calm” as her final cue after guiding this rotation of consciousness practice.
14. Connect with the ancestors of the practice

Caston-Miller reminds us that stepping into the world of yoga is entering a legacy. “I
invite students to sense the connection with the ancestors of the practice of this centuries-
old asana that has traveled across oceans and continents.” Take some deep breaths and
contemplate the interconnection that has brought us knowledge of this practice. Use this
time for ancestor reflection and gratitude.
15. Experiment with your hand positions
Your hands are believed to be energetically connected to your heart. Be curious about
what your heart as well as your hands are doing while in this shape. Palms alongside your
body, facing upward, encourages a sense of receiving. Palms down, whether resting on the
ribcage or one hand on the belly and another on the heart, can be grounding and help you
connect to your breath. Explore different hand positions to find the one that feels most
right for you in the moment.
16. Make it “Legs Up the Chair”

Sit on a chair in a different way —lie on the floor with a chair in front of you, with the seat
turned toward you, and let your calves rest on the seat. This variation offers similar effects
as the wall variety, but is gentler on the hamstrings and low back.
17. Flicker your feet

In kids yoga, Legs Up the Wall pose is sometimes called “candle pose.” We can borrow
from this idea, thinking of the legs as a candlestick and the feet as a flame. Allow some
movement in the “flame” by playing with pointing and flexing your feet, which activates
and releases different leg muscles and moves energy through your lower body before you
come into stillness. First flicker…then let the flame of your feet burn still and bright.
Another way to say this, from Narula, is to “let the natural frill of your toes unfurl.”
18. Add some self-massage

Stillness can be lovely. But while you’re hanging out, it can be great to add in self-massage
of the forearms, palms and fingers. Even taking one hand and simply giving a squeeze to
the other hand and moving all the way along the arm before switching sides can
encourage the nervous system to calm. Or try placing your hands behind your head as if
you’re relaxing on the beach. Then use your thumbs to massage your neck and base of the
skull, which can help release tension.
19. Imagine yourself as a waterfall
Sarah Robinson, author of Yoga for Witches (https://amzn.to/3luFsjy), likes to refer to

Legs Up the Wall as “waterfall pose,” bringing to mind what we can learn from the flow of
water. As she explains in her book, “Perhaps we may connect to the element of water to
calm the fires of stress and burnout. To surrender into the waterfall pose is to soothe and
settle.”
20. Let your legs release outwards in a “V”

San Francisco-based yoga teacher Martin Scott shares that by letting the legs externally
rotate and slide along the wall away from one another into a “V” in this position, the heads
of the femur bones align in the hip sockets, allowing for more of a sinking, grounding and
complete release. A slight external rotation of the thigh bones helps stabilize and ground
the sacro-iliac joints.
21. Try bending one or both knees

For some, having legs extended upward in stillness for a long time can begin to feel
intense. Experiment with different shapes in your legs to experience different energetic
effects or to allow you to stay in the shape longer. How does it feel to bend your knees and
bring the bottoms of your feet to touch, knees pointing away from each other, in a sort of
upside-down butterfly? Or what about bending one leg at a time and trying a reclining
tree pose, as if the air is the Earth and your roots are growing upward? It can be playful to
move the legs into these different shapes for a few minutes at a time, but it also directs the
energy differently in the low body.
Similarly, because this posture can lead to the occasional strong or even strange sensation
(think pins-and-needles), it can be helpful to come in and out of the shape. In her
YouTube videos, Adriene Mishler of Yoga With Adriene recommends bending your knees
and bringing your feet to the wall to take breaks within the shape. Moving in and out of
the pose this way can keep you in the posture—and the entire experience—for longer.
22. If you’re a teacher, use the word “seat” as opposed

to “butt”
While being precise with language is essential for yoga teachers, it’s also imperative that
we keep our words welcoming. Yoga teacher Margaret Burton, founder of Heartlines Yoga
for teens, prefers using the word “seat” or the more anatomically directive term “sit
bones” in place of “butt” or “bottom,” which can carry narratives or associations for some
students. The more impersonal language can keep students feeling safe and relaxed.
23. Stay here in place of Savasana

“There’s just such a natural inclination to go inwards in this shape,” explains LaVigne
(https://www.instagram.com/leta_lavigne/), who relies on Legs Up the Wall as a
substitute for Savasana. (https://www.yogajournal.com/poses/corpse-pose/)It can
provide you with a slightly different rest.
24. Listen to your body. If any sensations feel too

intense, exit early
Yes, this is a relaxing pose for most bodies on most days, but sometimes it can feel intense
to reverse the effects of gravity. If the posture becomes painful in any way or any
discomfort is felt, you do not need anyone’s permission to exit the pose early. Part of the
lessoning, after all, is that you learn to listen to your own inner cues and recognize this ADVERTISEMENT
inner knowing as your primary teacher.
This article has been updated. Originally published May 20, 2022.
Sarah Herrington is a writer, poet, and teacher. She is the founder of OM Schooled kids
yoga teacher trainings and Mindful Writing Workshops.
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Yoga Journal Practice Yoga Sequences by Anatomy Yoga Sequences for Abs and Core
YOGA SEQUENCES FOR ABS AND CORE

S E Q U E N C E S - B Y- A N AT O M Y/ Y O G A - S E Q U E N C E S - A B S / )
8 Yoga Poses To Strengthen Your Core and Your

Confidence
When you feel strong from within, it changes everything.
DECEMBER 29, 2022

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You already know that core strength is essential to your everyday life. A strong core—the
muscles of your midsection, including your abdominals, obliques, and lower back—can
maintain or improve your posture and allow you to continue to do the things you love with
ease.
There’s also a psychological advantage to strengthening your core. Scientific research

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5068479/) indicates that physical
activity, including the types that make you feel physically strong, can enhance your self-
esteem (https://www.yogajournal.com/lifestyle/why-is-it-hard-to-practice-self-
compassion/). This in turn alters the way you perceive the world, which changes the
manner in which you show up to situations. As a result, your life changes.
This supports what many yoga teachers have experienced and observed, which is that
cultivating a sense of inner strength can help you trust your inner wisdom in every
situation, whether related to work or relationships. The confidence and shift in
perspective you gain from feeling differently matters.
Ready to Fly in Firefly? This Sequence
Is the Perfect Prep
8 yoga poses for core strength and confidence (https://www.yogajournal.com/practice/yoga-

sequences/sequence-prepare-
firefly/)
Start by practicing these yoga poses for core strength one at a time to discover how you
DANA SL AMP
respond and adapt to the strain. When you feel confident with the poses and the (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/DANA-
transitions in between them, you can turn it into a vinyasa practice by linking your SL AMP/)
movements with your breath. Try moving through it at a pace of one breath per
movement.
Start with your preferred warm-ups and stretches. You may wish to include a few rounds
of Sun Salutation A (https://www.yogajournal.com/yoga-101/surya-namaskar/) and Sun
Salutation B.

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1. Paripurna Navasana (Boat Pose)

Come to a seated position on the mat, bend your knees, and bring your feet to the mat.
Lean back slightly to balance on your seat, place your hands behind your knees or on the
backs of your thighs, and lift your heels to knee level with your lower legs parallel to the
mat in Boat Pose (https://www.yogajournal.com/poses/full-boat-pose-2/). Keep your
back straight and your gaze on your feet. Press your inner arches together and spread your
toes. Stay here or straighten your arms. Draw your upper arm bones back and broaden
across your chest. Engage your low belly and lift your chest toward the ceiling. Breathe.
See also: Boat Pose Made Easy (https://www.yogajournal.com/poses/types/core/boat-

pose-made-easy/)
Photo: Andrew Clark
2. Plank Pose
From Boat Pose, cross your ankles, roll over your feet, and step back to Plank Pose
(https://www.yogajournal.com/poses/plank-pose/) with your feet hip-distance apart and
your shoulders over your wrists. Press the base of your fingers into the mat, soften your
thoracic spine (upper and middle back), and hug your thumbs toward the center of your
mat. Extend your crown forward and reach your heels back. Lengthen your tailbone
toward your heels and engage your low belly. If you like, you can try lifting one leg and
hovering it above the mat or crossing at your ankles.) Breathe.
(https://www.yogajournal.com/wp-content/uploads/2021/11/Side-Plank-Pose_Andrew-Clark.jpg)
3. Vasisthasana (Side Plank Pose)

From Plank Pose, start to shift your weight into your left hand and slowly roll to the left,
coming onto the outer edge of your left foot and stacking your heels. Slowly lift your right
arm straight toward the ceiling in Side Plank (https://www.yogajournal.com/poses/side-
plank-pose/). Press down into your left hand, broaden across your chest, and reach a little
higher with both your right hand and your hips. Lift your gaze to your right hand. Slowly
roll back into Plank and remain here for 5 breaths. Repeat on the other side.
4. Adho Mukha Svanasana (Downward-Facing Dog Pose)

From Plank Pose, press your hips up and back into Downward-Facing Dog Pose. Push the
tops of your thighs back as you bring your heels toward the floor in Downward-Facing
Dog (https://www.yogajournal.com/poses/downward-facing-dog/). Firm your shoulder
blades against your back as you press through the base of your index fingers. You can walk
it out here if you’d like by bending one knee and straightening the other.
(Photo: Andrew Clark)
5. Plank Pose with Knee to Arm

From Downward-Facing Dog, on an inhalation, lift your right leg into Three-Legged Dog.
Keep both hip bones squared to the earth and lift from your inner right thigh. On an
exhalation, move from core strength and shift your shoulders forward to touch your right
knee to your right tricep. Engage your low belly and lift your knee high up toward your
armpit. Then on your inhalation, press your right leg up and back to return to a Three-
Legged Dog. Lengthen from your right wrist through your right heel. On your exhalation,
shift forward and cross your right knee to your left elbow, keeping your navel drawing into
your spine and squeezing your obliques. Inhale and lift back to Three-Legged Dog, lifting
your right leg high.
(https://www.yogajournal.com/wp-content/uploads/2022/03/350-yoga-journal-2022-C-andrew-clark-
BC8I1025-1-1.jpg)
6. High Lunge
From Three-Legged Dog, on an exhalation, use your core strength and to draw your knee
forward toward your nose and curl your upper back as you gracefully step your right foot
beside your right thumb. Ground down through all four corners of your right foot. With
your left foot planted, on your inhalation, lift your arms and chest in High Lunge
(https://www.yogajournal.com/poses/high-lunge-variation/). Lengthen your tailbone
toward the floor. Root down through your left foot, pulling your left heel toward the back
of your mat and engaging your inner thighs. Press through your right heel. Set your gaze,
or drishti, (https://www.yogajournal.com/yoga-101/philosophy/the-eye-of-the-
beholder/) straight ahead.
Add a twist by drawing your hands to heart center, inhale, and lift your chest to meet your
hands. Exhale and twist, hooking your left upper arm over your right thigh. Continue to
use your breath, lengthening as you inhale, twisting as you exhale. Come back through
High Lunge as you inhale and step back to Downward-Facing Dog. Switch sides and
repeat, starting with Downward-Facing Dog.
(https://www.yogajournal.com/wp-content/uploads/2021/12/Crow-Pose-Crane-Pose_Andrew-
Clark_1.jpg)
7. Bakasana (Crow Pose or Crane Pose)

From Downward-Facing Dog, walk your feet toward your hands and come into a squat
with your big toes together and your knees wide. Place your hands on the mat, shoulder-
width apart or slightly wider, bend your elbows, and lift your seat as you hug your knees
against the backs of your arms, as close to your armpits as you can manage. Keep your
gaze forward in front of your fingers as you shift your weight forward and start to lift your
feet in Bakasana (https://www.yogajournal.com/poses/crane-pose/). Press the inner
arches of your feet together and awaken your toes to engage your core. Step back to
Downward-Facing Dog.
(https://www.yogajournal.com/wp-content/uploads/2021/03/reclined-spinal-twist_andrew-clark.jpg)
8. Supta Matsyendrasana (Supine Spinal Twist)

From Downward-Facing Dog, lower your knees to the mat, untuck your toes, and make
your way to your back. Lie down and draw your knees into your chest. Extend your arms
straight out from your shoulders and lower your knees to the left as you turn your head to
gaze over your right shoulder. Inhale and breathe into your side body. Exhale and draw
your navel back toward your spine. Slowly come through center and repeat on the other
side.
See also: These 10-Minute Yoga Ab Workouts Will Torch Your Core
(https://www.yogajournal.com/yoga-videos/10-minute-ab-workouts/)
S TAY O N T O P I C
(https://www.yogajournal.com/yoga-
101/philosophy/8-limbs-of-yoga/8-poses-that-can-
help-you-get-honest-about-your-practice/?
(https://yogajournal.com/practice/yoga-sequences/the-30- itm_source=parsely-api) (https://yogajournal.com/practi
minute-sequence-to-jump-start-your-day/?itm_source=parsely- pose-2/?itm_sou
api) 8 Poses That Can Help You Get Honest
This Core Sequence
A 30-Minute Yoga Practice to Jump-Start Your About Your Practice
Navy’s Strengt
Day (https://yogajournal.com/practice/yoga- (https://www.yogajournal.com/yoga-
(https://yogajournal
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This Core Sequence Will Help You Nail the Shoulders 12 Yoga Poses You Can
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(https://www.yogajournal.com/practice/yoga- yoga-poses-for-an-open-chest-and- wall-poses/?itm_s
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The 7 Most Powerful Cues a Yoga Teacher Has Ever

Given Me
Sometimes it's the simplest cues that change your practice the most—both on and
off the mat.
DECEMBER 28, 2022

GINA TOMAINE (HTTPS://WWW.YOGAJOURNAL.COM/BYLINE/GINA-TOMAINE/)
ADVERTISEMENT
When I practice yoga, I try my best to be attentive, mindful

(https://www.yogajournal.com/meditation/mindful-breathing-practice-tough-emotions),
and at ease. However, more often than not, I get sidetracked: My brain veers to my
schedule for the rest of the day, or a conversation I had that I’m not happy about, or an e-
mail I forgot to answer. Before I know it, I’m doing a pose half-heartedly and not truly
benefiting from the physical practice or fully engaging in the precious time I’ve set aside to
connect with myself.
That’s where the talent of the best yoga teachers comes into play. It’s as if they know that
the tiniest shift or adjustment in our alignment can both bring you back to the present
moment and into a stronger, yet at the same time more easeful, yoga practice.
Whether you’re looking for on-point cues

(https://www.yogajournal.com/practice/alignment-cues-decoded-engage-core) for your
own practice or for your teaching, the following are the most helpful cues a yoga teacher MEMBERSHIP SPOTLIGHT
has ever given me.
Headstand?
See also The 10 Most Life-Changing Things Yoga Teachers Have Ever Said to Me
(https://www.yogajournal.com/lifestyle/the-10-most-life-changing-things-yoga-teachers-
have-ever-said-to-me)
first-time/)
YJ EDITORS
EDITORS/)
1. Come onto your fingertips in Child’s Pose
Child’s Pose (https://www.yogajournal.com/poses/child-s-pose) can be a beautiful 24 Cues for Legs Up the Wall That
resting pose, one that I often come back to when the practice becomes difficult or if I You’ve Probably Never Heard Before
simply need a break. But sometimes it can be helpful to hear a reminder that Child’s Pose
can be active with only a minor adjustment. When a yoga teacher told me to stretch my
SAR AH HERRINGTON
arms out longer on my mat and “activate” my fingers by coming onto my fingertips, I was (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/SAR AH-
able to achieve a deeper opening in my shoulders and upper back. It felt divine and HERRINGTON/)
reminded me that rest is meaningful and important but at times it should be intentional
and not just a time to zone out and let my mind wander. 5 Yoga Poses to Help You Stay Sane
What a nice reminder that the rest I take outside the yoga studio should be intentional, (https://www.yogajournal.com/practice/yoga-
too. These days, rather than simply vegging out on the couch playing on my phone, I find sequences/5-poses-to-survive-your-
myself doing more rejuvenating things, like reading, sleeping, playing guitar, or family-this-holiday/)
meditating (https://www.yogajournal.com/meditation). SAR AH EZRIN
EZRIN/)
See also Do Less With More Awareness: Child’s Pose

(https://www.yogajournal.com/practice/balasana)
Pose
2. Keep your knee deeply bent during Humble Warrior and Reverse pose-variations/)
SAR AH EZRIN
Warrior (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/SAR AH-
EZRIN/)
Sometimes, I find myself going through the motions during class, and when that happens,
it can be tempting to just flow through the postures without a keen awareness of
alignment cues. This happens a lot for me when moving from Warrior I
(https://www.yogajournal.com/poses/warrior-i-pose) into Humble Warrior or from ADVERTISEMENT
Warrior II (https://www.yogajournal.com/poses/warrior-ii-pose) to Reverse Warrior.
Then, a yoga teacher pointed out that many of us weren’t keeping our knees bent toward a
90-degree angle in these postures, and instead, we were moving around without staying
true to the integrity of these poses. It was a small, but powerful reminder that even when
you start to flow, it’s incredibly important to stay focused.
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See also: Can’t Focus? Try This 15-Minute Mindfulness Practice

(https://www.yogajournal.com/practice/yoga-sequences/yoga-for-focus/)
(Photo: Getty Images)
3. Spread your arms and let yourself sway during Tree Pose
I used to think Tree Pose (https://www.yogajournal.com/poses/tree-pose) was a time
when I should stand as rigidly as possible and try to look like in control. But when one of
my yoga teachers mentioned that tree pose is really about channeling a tree, suddenly the
pose felt entirely different. Think about it this way: Trees are so strong because they are
imperfect, and they let their branches go this way and that so that they can move with the
wind. Once I raised my arms up and let them sway, I felt so much more powerful and alive
in the pose.
See also 3 Ways to Safely Modify Tree Pose (https://www.yogajournal.com/poses/3-

ways-safely-modify-tree-pose)
4. Smile during Happy Baby

This cue might seem silly, but it’s one of the most transformative cues I’ve ever heard.
Happy Baby (https://www.yogajournal.com/poses/happy-baby-pose) is an inherently
goofy-feeling pose. (I dare you not to feel a little silly with your legs splayed, rolling
around on your mat like an infant.) Yet in this so-serious world, it can be tempting to
forget that it’s okay to be lighthearted—especially when practicing poses that are intended
to be such. When a teacher told me to smile, I couldn’t help but feel happiness throughout
my body and it made the pose so much better.
See also A Yoga Sequence for Deep Hip Opening

(https://www.yogajournal.com/poses/yoga-sequence-deep-hip-opening)
5. Grip the mat with your fingers during Handstand

For the longest time, I struggled with Handstand
(https://www.yogajournal.com/poses/handstand) (and still do!), but when I took a class
devoted to inversions, I learned something I had never really known: My fingers have a lot
of power when it comes to gripping the floor. Learning to find support and strength in the
muscles in my fingers while I use my core and feet to kick up into Handstand feels like a
revelation. After all, my fingers are one part of my body I never thought about in terms of
strength. Now, when I use them to grip the floor, they help carry me into a pose I’d always
wanted to get into.
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See also Kino MacGregor’s 4-Step Get-Your-Handstand Plan

(https://www.yogajournal.com/practice/kino-macgregor-handstand-plan)
6. You can do anything for 10 seconds

I heard this cue when holding Warrior III (https://www.yogajournal.com/poses/warrior-
iii-pose), and not only did it help me quiet the mental chatter that threatened to lure me
out of that pose way sooner than I needed to, but it’s helped me when I practice many
other challenging poses (https://www.yogajournal.com/practice/advanced/advanced-
pose-how-to/advanced-challenge-poses)since then. Some days, I feel off-balance and

discouraged. But when I remember that I can do anything for 10 seconds, or at least give it
my best shot, I find I can usually stay longer.
More often than not, it turns out that what was preventing me from getting into or
holding a posture was never physical and was always in my head. I try to apply this as
often as possible in as many situations as possible, and usually, whatever I’m aiming to do
is much easier to accomplish than I’ve built it up to be in my head.
(Photo: Getty Images)
7. Relax your facial muscles in Savasana

Sometimes when I lie down in Savasana (Corpse Pose)
(https://www.yogajournal.com/poses/corpse-pose), I immediately start thinking about
what I’m going to do the moment I walk out of the studio. What’s the next task on my to-
do list? How soon can I hit the shower and get to the grocery store?
When a yoga teacher gently reminds the class to relax their facial muscles when we settle
into Savasana, I become aware that I’m unknowingly clenching my jaw or crinkling my
forehead or otherwise tightening my face in worry. Forcing me to pay attention to this also
causes my mind to relax and helps me derive the maximum benefit of this essential pose.
See also: The Subtle Struggle of Savasana

(https://www.yogajournal.com/practice/corpse-pose)
ADVERTISEMENT
This article has been updated. Originally published July 10, 2018.
S TAY O N T O P I C
(https://www.yogajournal.com/practice/ways-to-practice-warrior- (https://www.yogajournal.com/practice/ways-to-practice-tree- (https://yoga

1/?itm_source=parsely-api) pose/?itm_source=parsely-api)
5 Ways to Practice Warrior 1 Pose 5 Ways to Practice Tree Pose

(https://www.yogajournal.com/practice/ways- (https://www.yogajournal.com/practice/ways- (https://
to-practice-warrior-1/?itm_source=parsely-api) to-practice-tree-pose/?itm_source=parsely- practice-
api)
(https://www.yogajournal.com/collection/how-to-do-warrior-1- (https://yogajournal.com/collection/how-to-do-warrior-1-pose- (https://www.yoga

pose-the-complete-guide-for-students-and-teachers/? the-complete-guide-for-students-and-teachers/?
itm_source=parsely-api) itm_source=parsely-api)
How to Do Warrior 1 Pose: The Complete Guide How to Do Warrior 1 Pose: The Complete Guide 44 Essential C
for Students and Teachers for Students and Teachers
(https://www.yogajournal.com/collection/how- (https://yogajournal.com/collection/how-to- (https://www
to-do-warrior-1-pose-the-complete-guide-for- do-warrior-1-pose-the-complete-guide-for- your-core-
students-and-teachers/?itm_source=parsely- students-and-teachers/?itm_source=parsely-
api) api)
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The 7 Most Powerful Cues a Yoga Teacher Has Ever Given Me 16/01/2023, 12:24

Yoga Journal Practice Yoga Sequences

12 Yoga Poses to Energize Your Body For Summer

MAY 28, 2022

Ask the Teacher: Am I Ready to Try

24 Cues for Legs Up the Wall That

(Photo: Andrew Clark; Clothing: Calia)

5 Yoga Poses to Help You Stay Sane

torso by pulling your tailbone down and into the pelvis.

Parivrtta Janu Sirsana

(Photo: Andrew Clark; Clothing: Calia)

1. Begin in Upavistha Konasana (https://www.yogajournal.com/poses/types/seated-

2. Bend your right knee (https://www.yogajournal.com/lifestyle/prevent-knee-injuries-

10. Repeat on the other side.

Utthan Pristhasana (Lizard Pose)

(Photo: Andrew Clark; Clothing: Calia)

5. Stay in the pose for 5 to 10 breaths.

(Photo: Andrew Clark; Clothing: Calia)

1. Begin in Adho Mukha Svanasana

2. Roll onto the outside edge of your left foot.

8. Stay in the position for several breaths, then return to Plank

See also Challenge Pose: One-Legged Side Plank Pose

(Photo: Andrew Clark; Clothing: Calia)

3. On an inhalation, lift your rib cage (https://www.yogajournal.com/teach/anatomy-

5. Stay lifted for 5 breaths.

(Photo: Andrew Clark; Clothing: Calia)

1. Stand in Tadasana (https://www.yogajournal.com/pose/mountain-pose/). Inhale and

(Photo: Photo: Andrew Clark; Clothing: Calia)

8. Repeat on the other side.

(Photo: Andrew Clark; Clothing: Calia)

1. Start in Utthita Trikonasana (Extended Triangle)

8. Repeat on the other side.

See also Build Balance in Revolved Half Moon

(Photo: Andrew Clark; Clothing: Calia)

(Photo: Andrew Clark; Clothing: Calia)

1. Start in Tadasana (Mountain Pose)

(Photo: Andrew Clark; Clothing: Calia)

11. Stay in the pose for 1-3 breaths.

See also More Inversion Poses

See also How to Use a Shoulderstand to Increase Focus

(Photo: Andrew Clark. Clothing: Calia)

7. Stay for 1-5 smooth breaths. ADVERTISEMENT

See also 10 Detoxifying Yoga Poses for a Summer ‘Cleanse’

About our contributor

programs. She has trained at a Green Bay, WI Ashtanga

GAIA GPS APP

Yoga Journal Practice

5 Ways to Practice Warrior 2 Pose

Shortly after I started to attend yoga classes, I began to understand Virabhadrasana II

The posture strengthens the shoulders, hip flexors

24 Cues for Legs Up the Wall That

5 Yoga Poses to Help You Stay Sane

7 Ways to Switch Up Your Usual Bridge

Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

(Photo: Andrew McGonigle)

1. Warrior 2 Pose with a shorter stance

From Tadasana (Mountain Pose) (https://www.yogajournal.com/poses/mountain-

Start Planning Your Next National Park Trip