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Pyramid
Mary Myers
Begin in Mountain. Step the left foot back about 3/12 to 4 feet. Turn the foot out 45 to 60 degrees. Align the left heel with the front heel and press the soles of your feet firmly to the floor. Firm the thighs. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As your left hip point turns ... Read More
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Reverse Warrior
Mary Myers
Begin in Mountain pose with feet together and hands on your hips, in prayer position or extended overhead. Step right foot back about 4–5 feet apart. Turn your right foot in about 45 degrees; your left heel should align with the arch of your right foot. Slowly bend the left knee until the thigh is parallel to the floor; keep the knee either behind or directly over your ankle; be very strong and active ... Read More
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Reverse Warrior
Mary Myers
Begin in Mountain pose with feet together and hands on your hips, in prayer position or extended overhead. Step right foot back about 4–5 feet apart. Turn your right foot in about 45 degrees; your left heel should align with the arch of your right foot. Slowly bend the left knee until the thigh is parallel to the floor; keep the knee either behind or directly over your ankle; be very strong and active ... Read More
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Revolved Triangle
Mary Myers
Begin in mountain pose with the feet together and parallel. Step the left leg back far enough so that your feet are a challenging distance apart for balance, but be sure to keep your left foot firmly on the ground. Face the right foot forward and turn out the left foot approximately 10 to 15 degrees. Make sure your hips are square and you face the direction of your right foot. Press your left ... Read More
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Sage Tree
Mary Myers
Begin in Downward Facing Dog. Step both feet together so your big toes are touching. Move your right hand over to the left so it’s at the center of your mat. Roll over to your right side and plant your right heel down so you are balancing on the outside edge of your right foot. You want your left foot to be stacked on top of your left foot with both feet flexed. Bend ... Read More
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Seated Straddle Splits
Mary Myers
Begin in Staff pose. Inhale and you’re your feet apart as wide as you can comfortable. Point your tailbone and sits bones toward the back of the mat while tilting your pelvis slightly. Point your toes and knees up as much as possible by gently rolling your thighs back. Breathe deeply and slowly and lift the ribcage away from the hips. Inhale and reach your arms up and out to the sides as you ... Read More
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Sphinx
Mary Myers
Lie prone (on your belly), legs side by side. Firm your tailbone toward your pubis and lengthen it toward your heels. Then, rotate your thighs inwardly by rolling your outer thighs toward the floor. This helps broaden and lengthen your lower back and sacrum (the downward-facing triangular bone at the back of your pelvis) to protect it in a back bend. Reach actively through your toes to the wall behind you. As you move ... Read More
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Sunbird
Mary Myers
Begin on all fours (Table Top) with wrists under shoulders and knees under the hips. Inhale and bring the right knee forward to the forehead, rounding the spine. Exhale and extend that same bent leg toward the ceiling, arching the spine and looking up at the ceiling.
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Sunflower
Mary Myers
Begin in Mountain. Inhale and step your feet wider than shoulder width apart. Exhale. Inhale and lift your arms overhead. Exhale as you bend your knees and hinge the upper body forward, bringing the arms down. Inhale and raise the arms up as you lengthen the knees and upper body, returning the original position. Continue vinyasa clockwise and then counterclockwise.
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Sun goddess
Mary Myers
Begin lying supine on the floor. Bend your knees and place your feet together flat on the ground. With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, ... Read More
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Tree
Mary Myers
Begin in Mountain pose, find a point somewhere in front of you to focus. Soften your gaze and remain fixed on that area. Breathe deeply and feel your body come into alignment. Slowly and smoothly, shift your body weight onto the left leg and begin to pull your right knee up toward your chest. Find the balance on your left foot from front to back. Be sure not to let the right side of ... Read More
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Updog
Mary Myers
Begin in a prone position with the chin resting on the floor and stretch the legs away from the hips. Bring the hands down closer to the waist, spread your fingers, and press the palms into the floor. Inhale and press the tops of the feet down as you begin to lift the chest and shoulders off the floor. Straighten the arms and lift the crown of the head toward the sky. Lift the ... Read More
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Warrior I
Mary Myers
Begin in Mountain pose with feet together and hands on your hips, in prayer position or extended overhead. Step left foot back about 4–5 feet apart. Turn your left foot in about 45 degrees; your right heel should align with the arch of your left foot. Slowly bend the right knee until the thigh is parallel to the floor; keep the right knee either behind or directly over your ankle; be very strong and ... Read More
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Warrior II
Mary Myers
Begin in Mountain pose with feet together and hands on your hips or in prayer position. Step left foot back about 4–5 feet apart. Turn your left foot in about 45 degrees; your right heel should align with the arch of your left foot. Slowly bend the right knee until the thigh is parallel to the floor; keep the right knee either behind or directly over your ankle; be very strong and active in ... Read More
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Warrior III
Mary Myers
Begin in Mountain pose with feet together. Inhale and raise your arms overhead. Transfer the weight of your body onto your left leg and then step your right foot straight behind you so the toes are barely touching the floor. Remain balanced for a couple of breaths. Stay mindful of keeping your hips squared and level. Inhale and length the spine. Exhale as you slowly begin to fold forward from your left hip, lifting ... Read More
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