Schuyler Grant, co-creator of Wanderlust and founder of Kula Yoga Project
Photo by Amanda Friedman
“Meditation in motion” is a recurring trope when teachers speak about vinyasa. I confess to using it regularly myself because it perfectly describes the magical elixir that has kept me hooked on this particular way of practicing yoga for almost 30 years. But using posture, breath, and attention to attain a meditative state is easier said than done. Linking posture and breath isn’t sufficient. There must be intention and intelligence behind sequencing, or flow-style yoga becomes tedious at best, injurious at worst.
My introduction to yoga was Ashtanga Yoga. I loved the practice for its rigor, straightforward approach to spirituality, and the reliable access to a state of flow that came from a set sequence of postures with a priority on the breath. But I developed as many injuries as I overcame and craved more breadth and knowledge. Stage II of my evolution was a love affair with the Iyengar Yoga tradition. Since then, I’ve developed and refined a way of sequencing that artfully weaves the two influences, creating a rigorous practice that heals the body and tones the nervous system: Kula Flow (which is what is taught at the Wanderlust Hollywood studio today).
See also Ashtanga Yoga Sequences
I’m often reluctant to talk about what I love to do on the yoga mat as a brand. For many years, the notion of “branding” yoga completely turned me off; it seemed silly and presumptuous to put a stamp on a particular way of serving up asana. My New York City studio, Kula, had been open 10 years before the issue of branding came up. During that time, students continually asked our teachers what style we taught, and we all said, “Um … I dunno … vinyasa…” And they would say, “No. This is different.”
See also What’s Your Style? Explore the Types of Yoga
Eventually, I conceded that names are powerful, that in its purest sense branding is simply naming and that by codifying my style I could more clearly communicate with students and the teachers I train. What is yoga if not communication? The illumination of the unseen? As a practitioner, this dialogue often involves observing the ego and happens among brain, body, and, especially the breath. As a teacher, you are the guide for students on this same journey.
My hope is that a Kula Flow experience is both visceral (sweaty and present-moment focused) and smart (alignment-heavy and aspirational); that the lower and upper chakras are both well served; and that through the practice we fully express the definition of vinyasa—to place in a special way. Place the mind on the breath. Place the breath in the body. Place attention to the nuanced transition of thoughts, movement, and energy—illuminating the seemingly mundane as exquisitely special.
See also Yoga Hybrids
KULA SEQUENCE: ROUND 1
Creating a Kula Flow sequence with a challenging peak pose is like untangling a rat’s nest from my daughter’s hair: You can’t just go at it. You have to tease it out slowly, through patient deconstruction and repetition. In asana, that translates to progressively opening and strengthening the body and channeling the power of the breath. If you slowly practice the shapes and actions that comprise a tricky pose, you might find you have more ability and less fear when you finally do get there. For example, to safely practice Pincha Mayurasana (Feathered Peacock Pose, aka Forearm Balance) with a stag-leg variation, you need to open your chest and shoulders and prepare them to support the weight of your body. And you need to both open and engage your hamstrings. You need to wake up your core, and you need to open your hip flexors and quadriceps. Kula Flow is creative, but the posture choices are never arbitrary. There should be a reason behind everything that you put into a given sequence.
Stay for 5 breaths.</p><p>Work your arms like you would in Down Dog. <strong>This is not a resting pose!</strong></p><p><em>See also</em> <a href="https://www.yogajournal.com/lifestyle/sweet-low">A gentle, forward-bending practice can bring relief to those people struggling to manage high blood pressure.</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NzA1MTIy/adho-mukha-virasana.jpg” data-image-id=”ci0244ba3bc0002562″ data-image-slug=”Adho Mukha Virasana” data-public-id=”MTYzNDYwMjUwNjY4NzA1MTIy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwNjY4NzA1MTIy/adho-mukha-virasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NzA1MTIy/adho-mukha-virasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwNjY4NzA1MTIy/adho-mukha-virasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwNjY4NzA1MTIy/adho-mukha-virasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwNjY4NzA1MTIy/adho-mukha-virasana.jpg” data-title=”1. Adho Mukha Virasana (Downward-Facing Hero Pose, Variation)”>Repeat 3-5 times.</p><p>Keep your forearms shoulder-width apart. Your elbows will try to sneak wide — talk‘em down.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/the-principles-of-sequencing">The Basics of Sequencing</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg” data-image-id=”ci0244ba3bc0012562″ data-image-slug=”Marjaryasana to Bitilasana” data-public-id=”MTYzNDYwMjUwNjY4NjM5NTg2″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg” data-title=”2. Marjaryasana (Cat pose, inhale) to 3. Bitilasana (Cow pose, exhale), variation”>On an inhalation strengthen your core and shoulders.</p><p>Press your forearms & palms firmly against the floor. Think of your outer collarbones smiling. <strong>Firm your core!</strong></p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/core-competency">Challenge Your Core Competency</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-image-id=”ci0244ba3b900024ab” data-image-slug=”Forearm Plank” data-public-id=”MTYzNDYwMjUwMTMxNzY4Njc0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-title=”4. Forearm Plank”>On an exhalation, then take 3 breaths. Open your thoracic spine.</p><p>Isometrically drag your forearms & engage your core to prevent lower back compression—common in <a href="https://www.yogajournal.com/poses/feathered-peacock-pose">Pincha Mayurasana</a>.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/types/chest-openers">Chest-Opening Yoga Poses</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg” data-image-id=”ci0244ba3b70022562″ data-image-slug=”Sphinx Pose” data-public-id=”MTYzNDYwMjQ4MjUyNzg1ODM1″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg” data-title=”5. Sphinx pose”>.Take 3-5 breaths. Strengthens your paraspinal muscles and core and continues to create space in your spine, even while backbending.</p><p>Focus on maintaining length in your neck, which is difficult to do in Pincha Mayurasana.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/safe-core-supported-backbending-sequence">A Safe, Core-Supported Backbending Sequence</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg” data-image-id=”ci0244ba3b70012562″ data-image-slug=”Salabhasana” data-public-id=”MTYzNDYwMjQ4MjUyNzIwMjk5″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg” data-title=”6. Salabhasana (Locust pose, variation)”>On an inhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/hero-pose-4-ways-virasana-variations">A Hero (Pose) for Every Home Practice</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ5MzI2NDYyMTIz/downward-facing-hero-pose-variation1.jpg” data-image-id=”ci0244ba3b80012562″ data-image-slug=”Downward-Facing Hero Pose Variation1″ data-public-id=”MTYzNDYwMjQ5MzI2NDYyMTIz” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ5MzI2NDYyMTIz/downward-facing-hero-pose-variation1.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ5MzI2NDYyMTIz/downward-facing-hero-pose-variation1.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ5MzI2NDYyMTIz/downward-facing-hero-pose-variation1.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ5MzI2NDYyMTIz/downward-facing-hero-pose-variation1.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ5MzI2NDYyMTIz/downward-facing-hero-pose-variation1.jpg” data-title=”7. Downward-Facing Hero pose, variation”>On an exhalation. Stay for 3-5 breaths.</p><p>Walk your elbow-tips forward with every inhale, to gradually open your triceps.</p><p><em>See also</em> <a href="https://www.yogajournal.com/videos/alternate-nostril-shining-skull-breath">Cut Through Mental Fog with These Two Common Breathing Practices</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ5MzI2NDYyMzA2/downward-facing-hero-pose-variation2.jpg” data-image-id=”ci0244ba3b80002562″ data-image-slug=”Downward-Facing Hero Pose Variation2″ data-public-id=”MTYzNDYwMjQ5MzI2NDYyMzA2″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ5MzI2NDYyMzA2/downward-facing-hero-pose-variation2.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ5MzI2NDYyMzA2/downward-facing-hero-pose-variation2.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ5MzI2NDYyMzA2/downward-facing-hero-pose-variation2.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ5MzI2NDYyMzA2/downward-facing-hero-pose-variation2.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ5MzI2NDYyMzA2/downward-facing-hero-pose-variation2.jpg” data-title=”8. Downward-Facing Hero pose, variation”>Stay for 3-5 breaths. Core galore.</p><p>Drop the knees if needed, to focus on corseting your abdomen and lengthening your lower back.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/yoga-and-hyper-mobility">5 Common Poses That Can Cause Injury in Hyper-Mobile Practitioners</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg” data-image-id=”ci0244ba3bb0002562″ data-image-slug=”Plank Pose” data-public-id=”MTYzNDYwMjUwNDAwMjAzOTQ3″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg” data-title=”9. Plank Pose”>Stay as long as you’d like.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/17-poses-to-prepare-for-mindful-meditation">17 Poses to Prep for Mindful Meditation</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg” data-image-id=”ci0244ba3ba0002562″ data-image-slug=”Downward-Facing Hero Pose Variation3″ data-public-id=”MTYzNDYwMjUwOTM3MDc1MDQy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg” data-title=”10. Downward-Facing Hero Pose, Variation”>
1. Adho Mukha Virasana (Downward-Facing Hero Pose, Variation)
KULA SEQUENCE: ROUND 2
Repeat 1 time.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/cat-pose">Cat pose</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg” data-image-id=”ci0244ba3bc0012562″ data-image-slug=”Marjaryasana to Bitilasana” data-public-id=”MTYzNDYwMjUwNjY4NjM5NTg2″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg” data-title=”1. Cat pose to 2. Cow pose, variation”>Stay 3-5 breaths.</p><p><em>See also</em> <a href="https://www.yogajournal.com/yoga-101/niyamas-tapas-self-discipline-yoga-practice">Tap Into Tapas (Self-Discipline) On Your Mat</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-image-id=”ci0244ba3b900024ab” data-image-slug=”Forearm Plank” data-public-id=”MTYzNDYwMjUwMTMxNzY4Njc0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-title=”15. Forearm Plank”>On an exhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/yoga-101/yin-yoga-101-is-it-safe-to-compress-the-spine">Is It Safe to Compress the Spine in a Yin Pose?</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg” data-image-id=”ci0244ba3b70022562″ data-image-slug=”Sphinx Pose” data-public-id=”MTYzNDYwMjQ4MjUyNzg1ODM1″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg” data-title=”4. Sphinx pose”>Sphinx, with half frog pose. Stay 3-5 breaths. Opens your quadriceps and hip flexors.</p><p>Engage your lower abdomen and hug your outer hips toward your midline to maintain length in your lower back.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice-section/hero-s-journey-2">Got Tight Quads? Yes, You Can Still Enjoy Supta Virasana</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjc2NDUw/sphinx-with-ardha-bhekasana.jpg” data-image-id=”ci0244bcbe80002562″ data-image-slug=”Sphinx-with-Ardha-Bhekasana” data-public-id=”MTYzNDYzMDEyMzMyNjc2NDUw” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNjc2NDUw/sphinx-with-ardha-bhekasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjc2NDUw/sphinx-with-ardha-bhekasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNjc2NDUw/sphinx-with-ardha-bhekasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNjc2NDUw/sphinx-with-ardha-bhekasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNjc2NDUw/sphinx-with-ardha-bhekasana.jpg” data-title=”5. Sphinx, with Ardha Bhekasana”>Sphinx, with half bow pose. Stay 3-5 breaths. Opens your armpits and chest.</p><p>To protect your SI joint, root the front of your hips into the floor and square your ribs to the front.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/3-ways-to-prep-for-bow-pose">3 Ways to Prep for Bow Pose</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNzQxOTg2/sphinx-with-ardha-dhanurasana.jpg” data-image-id=”ci0244bcbe70002562″ data-image-slug=”Sphinx-with-Ardha-Dhanurasana” data-public-id=”MTYzNDYzMDEyMzMyNzQxOTg2″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNzQxOTg2/sphinx-with-ardha-dhanurasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNzQxOTg2/sphinx-with-ardha-dhanurasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNzQxOTg2/sphinx-with-ardha-dhanurasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNzQxOTg2/sphinx-with-ardha-dhanurasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNzQxOTg2/sphinx-with-ardha-dhanurasana.jpg” data-title=”6. Sphinx, with Ardha Dhanurasana”>Inhale to extended arms, then reach arms back and hold for 3-5 breaths.</p><p>Keep your collarbones wide and your shoulders elevated.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/common-postural-patterns-that-cause-yoga-injuries">4 Common Postural Patterns That Cause Yoga Injuries</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg” data-image-id=”ci0244ba3b70012562″ data-image-slug=”Salabhasana” data-public-id=”MTYzNDYwMjQ4MjUyNzIwMjk5″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg” data-title=”7. Locust pose, variation”>Hold for 1 breath.</p><p>Transition to Plank
: On an inhalation, plant your hands under your shoulders, tuck your toes, and engage your core. In Plank pose, firm your shoulder blades onto your back ribs and away from your ears, while maintaining breadth in your collarbones. Think of the outer collarbones smiling. </p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/why-you-may-want-to-cross-train-for-chaturanga">Why You May Want to Start Cross-Training for Chaturanga</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg” data-image-id=”ci0244ba3bb0002562″ data-image-slug=”Plank Pose” data-public-id=”MTYzNDYwMjUwNDAwMjAzOTQ3″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg” data-title=”8. Plank pose”>Stay for 3-5 breaths.</p><p>Maintain length in your lower back by keeping your core engaged.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/yoga-sequences-by-anatomy/hamstring">Yoga Sequences for the Hamstring</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg” data-image-id=”ci0244bcbe80012562″ data-image-slug=”Plank-with-Hamstring-Curl” data-public-id=”MTYzNDYzMDEyMzMyNjEwNzMx” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg” data-title=”9. Plank, with Hamstring Curl”>On an inhalation.</p><p>Round your upper back as much as you can to make space for your thigh; dorsiflex your ankle.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/10-simple-yoga-poses-that-help-everyone-at-any-age">10 ‘Simple’ Yoga Poses That Help Everyone at Any Age</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg” data-image-id=”ci0244bcbe90012562″ data-image-slug=”Knee-to-Nose” data-public-id=”MTYzNDYzMDEyMzMyNjc2MjY3″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg” data-title=”10. Knee to Nose”>On an exhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice-section/breathe-deeper">This Home Practice Will Help You Breathe—and Relax—Deeply</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-image-id=”ci0244bcbe90002562″ data-image-slug=”Lunge” data-public-id=”MTYzNDYzMDEyMzMyODA3NTIy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-title=”13. Lunge”>Half Monkey God pose. Stay 3-5 breaths. Opens your hamstrings.</p><p>Squeeze your hips toward your midline so they stay aligned in this asymmetrical shape. Come to fingertips to relieve your wrists.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/3-ways-to-prep-for-hanumanasana">3 Ways to Prep for Hanumanasana</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg” data-image-id=”ci0244bcbe90022562″ data-image-slug=”Ardha-Hanumanasana” data-public-id=”MTYzNDYzMDEyMzMyOTM4NTk0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg” data-title=”12. Ardha Hanumanasana”>On an exhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice-section/breathe-deeper">This Home Practice Will Help You Breathe—and Relax—Deeply</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-image-id=”ci0244bcbe90002562″ data-image-slug=”Lunge” data-public-id=”MTYzNDYzMDEyMzMyODA3NTIy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-title=”13. Lunge”>Side Plank pose. Stay 3-5 breaths. Strengthens your arms, shoulders, and core, and challenges your balance.</p><p>Aim for a feeling of lightness by reaching your top hand up—similar to how you will lift your pelvis to the sky in Pincha Mayurasana.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/power-source-2">Plug In To Your Core Power</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg” data-image-id=”ci0244bc6b60002562″ data-image-slug=”Vasisthasana” data-public-id=”MTYzNDYyNjUzOTcxMjc3MTU0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg” data-title=”14. Vasisthasana”>Stay 3-5 breaths.</p><p><em>See also</em> <a href="https://www.yogajournal.com/yoga-101/niyamas-tapas-self-discipline-yoga-practice">Tap Into Tapas (Self-Discipline) On Your Mat</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-image-id=”ci0244ba3b900024ab” data-image-slug=”Forearm Plank” data-public-id=”MTYzNDYwMjUwMTMxNzY4Njc0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-title=”15. Forearm Plank”>Stay 3-5 breaths. Opens your chest and hamstrings. A modification for the final pose.</p><p>Reach your shoulder blades & pelvis to the sky. You can bend your knees & lift your heels to find maximum elevation in your pelvis.
</p><p>Push into your forearms to create length in your neck & lower back.</p><p><em>See also</em> <a href="https://www.yogajournal.com/lifestyle/ayurveda-101-3-poses-to-spring-clean-your-yoga-practice">3 Poses to Spring Clean Your Yoga Practice</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg” data-image-id=”ci0244bcbe700024ab” data-image-slug=”Dolphin-Pose” data-public-id=”MTYzNDYzMDEyMzMyNjEwOTE0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg” data-title=”16. Dolphin Pose”>Stay as long as you’d like.</p><p><strong>Repeat Kula Sequence Round 2 on the opposite side.</strong></p><p><em>See also</em> <a href="https://www.yogajournal.com/meditation/find-meditation-style">Find Your Meditation Style With These 7 Practices</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg” data-image-id=”ci0244ba3ba0002562″ data-image-slug=”Downward-Facing Hero Pose Variation3″ data-public-id=”MTYzNDYwMjUwOTM3MDc1MDQy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg” data-title=”17. Downward-facing Hero pose”>
1. Cat pose to 2. Cow pose, variation
Repeat 1 time.
See also Cat pose
KULA SEQUENCE: ROUND 3
Repeat 1 time.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/cow-pose">Cow pose</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg” data-image-id=”ci0244ba3bc0012562″ data-image-slug=”Marjaryasana to Bitilasana” data-public-id=”MTYzNDYwMjUwNjY4NjM5NTg2″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwNjY4NjM5NTg2/marjaryasana-to-bitilasana.jpg” data-title=”1. Cat pose to 2. Cow pose, variation”>Hold for 1 breath.</p><p> <em>See also</em> <a href="https://www.yogajournal.com/lifestyle/fix-slump-poses-lower-crossed-syndrome">Fix the Slump: 4 Poses for Lower Crossed Syndrome</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-image-id=”ci0244ba3b900024ab” data-image-slug=”Forearm Plank” data-public-id=”MTYzNDYwMjUwMTMxNzY4Njc0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-title=”14. Forearm Plank”>On an exhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/mary-beth-larues-favorite-poses-trigger-creative-thinking">Mary Beth LaRue’s Favorite Poses to Trigger Creative Thinking</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg” data-image-id=”ci0244ba3b70022562″ data-image-slug=”Sphinx Pose” data-public-id=”MTYzNDYwMjQ4MjUyNzg1ODM1″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ4MjUyNzg1ODM1/sphinx-pose.jpg” data-title=”4. Sphinx pose”>Inhale to extend your arms, exhale to reach them back, then interlace fingers and hold for 1 breath.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/4-ways-to-modify-locust-pose">4 Ways to Modify Locust Pose</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg” data-image-id=”ci0244ba3b70012562″ data-image-slug=”Salabhasana” data-public-id=”MTYzNDYwMjQ4MjUyNzIwMjk5″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjQ4MjUyNzIwMjk5/salabhasana.jpg” data-title=”5. Locust pose, variation”>Hold for 1 breath.</p><p><em>See also</em> <a href="https://www.yogajournal.com/lifestyle/the-core-of-the-matter">The Core of the Matter</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg” data-image-id=”ci0244ba3bb0002562″ data-image-slug=”Plank Pose” data-public-id=”MTYzNDYwMjUwNDAwMjAzOTQ3″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwNDAwMjAzOTQ3/plank-pose.jpg” data-title=”6. Plank pose”>Hold for 1 breath.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/work-core-pose">Work Your Core in Any Pose</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg” data-image-id=”ci0244bcbe80012562″ data-image-slug=”Plank-with-Hamstring-Curl” data-public-id=”MTYzNDYzMDEyMzMyNjEwNzMx” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNjEwNzMx/plank-with-hamstring-curl.jpg” data-title=”7. Plank pose, with Hamstring Curl”>On an inhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/two-fit-moms-mothers-day-flow-moms">Two Fit Moms’ All-Levels Mother’s Day Flow</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg” data-image-id=”ci0244bcbe90012562″ data-image-slug=”Knee-to-Nose” data-public-id=”MTYzNDYzMDEyMzMyNjc2MjY3″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNjc2MjY3/knee-to-nose.jpg” data-title=”8. Knee to Nose”>On an exhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/teach/a-to-z-guide-to-yoga-cues">The A-to-Z Guide to Yoga Cues</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-image-id=”ci0244bcbe90002562″ data-image-slug=”Lunge” data-public-id=”MTYzNDYzMDEyMzMyODA3NTIy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-title=”11. Lunge”>Hold for 1 breath.</p><p><em>See also</em> <a href="https://www.yogajournal.com/poses/challenge-pose-hanumanasana">Challenge Pose: Hanumanasana</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg” data-image-id=”ci0244bcbe90022562″ data-image-slug=”Ardha-Hanumanasana” data-public-id=”MTYzNDYzMDEyMzMyOTM4NTk0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyOTM4NTk0/ardha-hanumanasana.jpg” data-title=”10. Half Monkey God pose”>On an exhalation.</p><p><em>See also</em> <a href="https://www.yogajournal.com/teach/a-to-z-guide-to-yoga-cues">The A-to-Z Guide to Yoga Cues</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-image-id=”ci0244bcbe90002562″ data-image-slug=”Lunge” data-public-id=”MTYzNDYzMDEyMzMyODA3NTIy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyODA3NTIy/lunge.jpg” data-title=”11. Lunge”>Hold for 1 breath.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/fly-high">Get More Vertical in Side Plank</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg” data-image-id=”ci0244bc6b60002562″ data-image-slug=”Vasisthasana” data-public-id=”MTYzNDYyNjUzOTcxMjc3MTU0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYyNjUzOTcxMjc3MTU0/vasisthasana.jpg” data-title=”12. Side Plank pose”>Continues to open your chest and spine.</p><p>As you create a deeper backbend, maintain breadth in the collarbones, integrity in your shoulders, & length in your lumbar spine.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/10-ways-to-get-real-about-your-bodys-limitations-avoid-yoga-injuries">10 Ways to Get Real About Your Body’s Limitations & Avoid Yoga Injuries</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDU3NDI5NzY3MzM5/side-plank-with-half-bow-pose.jpg” data-image-id=”ci0244bcc8f00024ab” data-image-slug=”Side-Plank-with-Half-Bow-Pose” data-public-id=”MTYzNDYzMDU3NDI5NzY3MzM5″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDU3NDI5NzY3MzM5/side-plank-with-half-bow-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDU3NDI5NzY3MzM5/side-plank-with-half-bow-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDU3NDI5NzY3MzM5/side-plank-with-half-bow-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDU3NDI5NzY3MzM5/side-plank-with-half-bow-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDU3NDI5NzY3MzM5/side-plank-with-half-bow-pose.jpg” data-title=”13. Side Plank with Half Bow pose”>Hold for 1 breath.</p><p> <em>See also</em> <a href="https://www.yogajournal.com/lifestyle/fix-slump-poses-lower-crossed-syndrome">Fix the Slump: 4 Poses for Lower Crossed Syndrome</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-image-id=”ci0244ba3b900024ab” data-image-slug=”Forearm Plank” data-public-id=”MTYzNDYwMjUwMTMxNzY4Njc0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwMTMxNzY4Njc0/forearm-plank.jpg” data-title=”14. Forearm Plank”>Hold for 1 breath.</p><p><em>See also</em> <a href="https://www.yogajournal.com/teach/how-the-teres-minor-protects-your-shoulders-in-inversions">How the Teres Major Can Make or Break Healthy Shoulders in Inversions</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg” data-image-id=”ci0244bcbe700024ab” data-image-slug=”Dolphin-Pose” data-public-id=”MTYzNDYzMDEyMzMyNjEwOTE0″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDEyMzMyNjEwOTE0/dolphin-pose.jpg” data-title=”15. Dolphin pose”>Feathered peacock pose, aka forearm balance. Hold as long as you can; breathe.</p><p><strong>PEAK POSE
:</strong> Perhaps you get here, and perhaps you don’t. What’s important is that you understand the steps to getting here and that you have a smile on your face when you fail. Protect your lumbar spine by engaging your lower belly. </p><p><em>See also</em> <a href="https://www.yogajournal.com/practice-section/artistry-action">A Strength-Building Plan for a Pain-Free Headstand</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDQ2NDI0MTc1Nzg3/pincha-mayurasana-with-stag-leg-variation.jpg” data-image-id=”ci0244bcc6900124ab” data-image-slug=”Pincha-Mayurasana-with-Stag-Leg-Variation” data-public-id=”MTYzNDYzMDQ2NDI0MTc1Nzg3″ data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDQ2NDI0MTc1Nzg3/pincha-mayurasana-with-stag-leg-variation.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDQ2NDI0MTc1Nzg3/pincha-mayurasana-with-stag-leg-variation.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDQ2NDI0MTc1Nzg3/pincha-mayurasana-with-stag-leg-variation.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDQ2NDI0MTc1Nzg3/pincha-mayurasana-with-stag-leg-variation.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDQ2NDI0MTc1Nzg3/pincha-mayurasana-with-stag-leg-variation.jpg” data-title=”Pincha Mayurasana with Stag-Leg variation”>Stay 3-5 breaths.</p><p><em>See also</em> <a href="https://www.yogajournal.com/practice/master-class-natasha-rizopouloss-sequencing-principles-for-arm-balances">Master Class: 4 Foolproof Steps to Sequencing an Advanced Pose</a></p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg” data-image-id=”ci0244ba3ba0002562″ data-image-slug=”Downward-Facing Hero Pose Variation3″ data-public-id=”MTYzNDYwMjUwOTM3MDc1MDQy” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYwMjUwOTM3MDc1MDQy/downward-facing-hero-pose-variation3.jpg” data-title=”17. Downward-Facing Hero pose”><strong>Repeat Kula Sequence Round 3 on the opposite side.</strong></p><p>End in Balasana (Child’s pose) and stay as long as you’d like.</p>” data-full-src=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDQ2NDIzOTEzNjQz/balasana.jpg” data-image-id=”ci0244bcc6600124ab” data-image-slug=”Balasana” data-public-id=”MTYzNDYzMDQ2NDIzOTEzNjQz” data-sizes=”(min-width: 675px) 700px, 100vw” data-source-name=”Ian Spanier” data-srcset=”https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_320/MTYzNDYzMDQ2NDIzOTEzNjQz/balasana.jpg 320w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_700/MTYzNDYzMDQ2NDIzOTEzNjQz/balasana.jpg 700w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_960/MTYzNDYzMDQ2NDIzOTEzNjQz/balasana.jpg 960w, https://www.yogajournal.com/.image/ar_3:2%2Cc_limit%2Ccs_srgb%2Cfl_progressive%2Cq_auto:good%2Cw_1400/MTYzNDYzMDQ2NDIzOTEzNjQz/balasana.jpg 1400w” data-thumbnail=”https://www.yogajournal.com/.image/c_fill%2Ccs_srgb%2Cg_face%2Ch_80%2Cq_auto:good%2Cw_80/MTYzNDYzMDQ2NDIzOTEzNjQz/balasana.jpg” data-title=”18. Balasana”>
1. Cat pose to 2. Cow pose, variation
Repeat 1 time.
See also Cow pose
About our Author
Schuyler Grant co-created the Wanderlust festival and founded Kula Yoga Project in New York City. As developer of Kula Flow, she was noted by The New York Times as a go-to teacher for advanced practice. Learn more at wanderlust.com.