Best Five Tips For Beautiful Yoga Poses

Try alternate nostril breathing to center yourself before your yoga practice. It’s a testament to why I love yoga so much. Remember that this is yin and poses grow more intense with time so be mindful of not feeling too much of a stretch in your inner thighs. Stay here or if you’d like to invite more of a glute stretch then begin to walk your arms forward, hinging at the hips. From your hands and knees, step your right foot behind your right wrist and then walk your foot to the left and allow your shin to come to the mat. From either option, walk your left toes back and bring the top of your left foot to meet the mat. As you deepen the stretch, feel the tension release in your lower back and the strength build in your legs. Allow this breath to energize you and feel yourself grow taller.

Stretch your arms out in front of you, lower your forehead to the ground, and take a deep breath. Square pose is a hip and glute stretch but also stacks all of the chakras and is a great way to continue to feel the energy moving up your spine. For those with knee sensitivity, injury, or tight hips, it may feel best to place a block under either or both knees so your legs or knees aren’t hanging. Warrior II Pose builds strength in the legs and arms, stretches the groin and hips, and promotes focus and determination. Bring your arms to the inside of your legs as you reach up and out to grab hold of the outside edge of your feet. Bring your knees into your chest and hold onto your shins or the backs of your thighs. Let your torso relax down onto your thighs. Option to hold the backs of your thighs or calves. Hold for 30 seconds to 1 minute, then switch sides. Pause once you reach your edge and then allow your spine to curl forward. For a slow practice, join me for a crown chakra yin yoga sequence that will create space in your spine as you reach for the sky.

Inhale, walk your hands towards your front shin as you reach through the crown of your head. As you inhale, arch your back, lifting your tailbone and head towards the ceiling, just like a cat stretches its back. As you inhale, feel your breath move from your root chakra, your base, all the way up your spine through each chakra until it reaches the crown of your head. Breathe into the areas you feel the most tension. Use your breath up and down your spine to relax or direct your breath into the spaces where you feel the most tension. Hold your breath for a beat and release, your breath moving back down to your root chakra. Allow your legs to open to either side of your belly to make room for your breath and arms. It targets muscles on the side of the body that tend to be neglected by regular exercises, such as running and walking. It takes very little planning to get started, and it's easy enough on the joints that many seniors can keep up a walking routine until very late in life.

Stop when it feels like enough as you find your edge, but continue to make sure your sit bones stay glued to the mat. Once you find a position that’s comfortable enough for you, sit with a straight spine, grounding through your sit bones. Warrior Pose, or Virabhadrasana, is a powerful and grounding pose that can help build strength, balance, and confidence. To practice this pose, lie on your back with your knees bent and your feet flat on the floor. To release, step back to downward dog, or table. To release, press into your palms and slowly push yourself back up. Come to lay on your back. For options with props, place blocks or a bolster under your hands or elbows, or bring a bolster (or rolled blanket) lengthwise to lay on. You can stay on your hands, come down to your elbows, or stack your hands or fists, to create a pillow for your head. Allow your tailbone to grow heavy and the crown of your head to grow light. Drop the crown of your head and your tailbone. I couldn’t hold my balance for more than a few seconds, and I could barely see my foot over my head.

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