Extended Hand to Big Toe Posture: How To

1. Stand in Mountain Pose, or Tadasana with the feet firmly grounded. The heel of the foot should be directly behind the second and third toes.

2. Bending the right knee, lift the right leg straight up towards the torso.

3. Hold on to your right big toe with your right hand.

4. Slowly extend the right leg out to your right side and straighten the leg as much as possible. Work on opening the hips.

5. Stretch the leg upwards. You may extend the right arm out to the side for balance, or leave it straight at your side.

6. To come out, bend the knee and slowly lower the foot.

7. Repeat on the other side.

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How To: Dhanurasana (Bow Pose)

Dhanurasana, or Full Boat Pose, the Bodhi Yoga way provides a beneficial release in the shoulders. It strengthens the back, aids in digestion, improves posture, stimulates the thyroid and improves liver and kidney function.

1. Lie on your belly with your hip bones in the palms of the hands.

2. Bend the feet in towards the behind.

3. Stretch the arms back to grasp the feet, ankles or shins.

4. Use the strength of your core and quads to lift the head off of the ground.

5. As you inhale, raise the trunk and thighs. Stretch the shoulder blades back. The knees should be in line with the hips.

6. To work in the posture, reach the feet upwards. Allow the pull of the feet to lift the torso higher.

7. Release the legs and lower the body to the floor to come out.

Books Every Yogi Should Read

1. "The Prophet" by Kahlil Gibran
This beautiful book is one flowing song musing on a variety of subjects ranging from work to crime and punishment.
"Love gives naught but itself and takes naught but from itself.
Love possesses not nor would it be possessed.
For love is sufficient unto love.
...Love has no other desire but to fulfil itself."

2. "Yoga: the Iyengar Way" by Silva, Mira and Shyam Mehta
While it is best to seek to learn from a guru, you could essentially teach yourself yoga with this comprehensive guide. This was recommended to me by my guru.

3. "Power Versus Force" by Doctor David Hawkins
A life philosophy on why things are the way they are and how to change the world. He believes that everything can be measured on a scale of conciousness. Dr. Hawkins also teaches techniques for muscle testing.

How To: Ustrasana or Camel Pose

Ustrasana, the Bodhi Yoga way, opens the heart.
Before attempting Ustrasana, one should already be comfortable in child's pose and in kneeling.

1. Begin by kneeling with the thighs vertical and the knees hip width apart. Inhale and lengthen through the spine and neck.
2. Make fists with your hands and place them on your back in the hip joint. Press your hips slightly forward and exhale as you slowly arch backwards. Slowly stretch as you feel the extension growing from the pelvis to the ribs to the sternum.
3. Reach the hands down to the heels and stretch the head fully back. Open through the chest. Flex the thighs as though you were trying to rip your mat in two with your knees. The tops of your feet should be pressing firmly into the mat, grounding you.
4. To come out, you may slowly roll up, shrugging the shoulders to protect the neck. You may also drop back into child's pose.

Adho Mukha Svasana or Downward-Facing Dog Pose: How To

According to "Yoga: The Iyengar Way," Downward Facing Dog Posture rests the heart. It is a tamasic pose. (read my entry on the gunas here )

1. Begin in Child's Pose. (learn Child's Pose here )

2. Extend the arms straight out in front of you, palms facing down.

3. Rounding the spine and tucking the tailbone, come up onto all fours.

4. Tuck the toes

5. Extend the spine, lifting the tailbone and turning your gaze upwards.

6.Exhale and roll your body like a wave on the ocean as you straighten your legs and drop your head and chest towards the ground. It is okay to keep the knees slightly bent or the heels off of the ground at first, to accomodate varying levels of flexibility.

7. Check your alignment. Roll the pressure on your hands in towards the thumbs. Take the pressure off of your wrists by "milking" the earth or your mat with your fingertips.

8. Lift the sit bones as high as you can. Work your belly towards the front of your thighs. Flex the quads and feel the energy spiraling up from the heels, through the inner legs and out through the hips. Try to open the heart (chest) as much as possible.

7. Exhale and come out of the pose, slowly.

8. Email me or post a comment with any questions!

hands-on adjustments can really help you learn the postures

(Photography copyright of Chelsea K Nielsen)