Break free from a rut with a practice that offers subtle variations to common poses.
AS YOU PRACTICE
When you consciously change a habitual action, it’s natu-ral to feel a moment of discomfort or uncertainty. Be patient with yourself as you move through these poses, and observe any unease. Remind yourself that bringing awareness to your new habits can open you up to new ways of doing things, on and off your mat.
1. Siddhasana (Adept’s Pose), variation Sit cross-legged with an open chest and tall spine. Interlace your hands. (Remember which leg is in front and which fingers are on top for later.) Stretch your arms overhead and turn your palms up.
2. Uttanasana (Standing Forward Bend) Stand up with your feet hip-distance apart. Interlace your fingers (with the atypical fingers on top) behind you. Relax your neck, fold over your legs, and bring your hands over. To exit, slowly roll up to standing.
3. Virabhadrasana I (Warrior Pose I) On an inhalation, step your right foot back into a lunge. With control, turn your right heel down and your toes out 45 degrees. Reach your arms overhead while you lift your chest.
4. Parivrtta Parsvakonasana (Revolved Side Angle Pose), variation Exhale, and bring your hands to prayer position at your chest. Hook your right elbow outside your left knee to come into a twist. Gaze up over your left shoulder.
5. Plank Pose Release the twist. Place your palms flat on the mat on either side of your front foot, and step back into Plank Pose. Draw your belly in and lengthen through your spine, reaching your head forward and extending your heels back.
6. Vasisthasana (Side Plank Pose), varia-tion Roll onto the outside of your left foot. Stack your hips, and reach your tailbone toward your heels. Raise your right arm, and gaze at the top middle finger. To exit, roll down onto your toes, and return the upper hand to mat. Repeat poses 3 to 6 on other side.
7. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) Come up to stand-ing, and take a big step out to the side. Interlace your fingers behind you the opposite of how you did it in pose 1. Hinge at your hips to fold forward, and bring your clasped hands over toward the floor.
8. Vatayanasana with Garudasana (Horse Pose with arms in Eagle Pose) Slowly roll up, turn your feet out, and sit low. Raise your arms in front, elbows bent. Cross your right elbow on top of your left, and wrap your fore-arms and hands. Gently sway your body six times. Then switch arms.
9. Ardha Ustrasana (Half Camel Pose) Come to kneeling. Draw up and in through your navel. Raise your left arm back, and place your right hand on the sole of your right foot. Focus on the length in your sides without twist-ing your hips. Inhale to come up. Then repeat on the other side.
10. Dhanurasana (Bow Pose) Lie on your stomach and reach back to hold onto your inner ankles. Press your belly, thighs, and groin into the mat. Feel your spine move forward, and contract your hamstrings and glutes. Keep your neck long with the gaze gently forward, your thighs firm, and your tailbone tucked under.
11. Tri Pada Adho Mukha Svanasana (Three-Legged Downward-Facing Dog Pose) Release your ankles, and come down to the mat. Place your palms by your shoulders, and press back into Downward-Facing Dog. Raise your left leg, keeping your hips parallel.
12. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Bring your left shin close to parallel to the front edge of the mat. Press your pelvis to the floor or to stacked blankets under your left thigh. Square your hips, and lift your belly. Press your fingertips into the floor firmly to expand your chest up.
13. Parivrtta Eka Pada Rajakapotasana (Revolved One-Legged King Pigeon Pose) Bring your right elbow to the outside of your left knee, palms together in prayer posi-tion, and twist to the left from deep in your belly. Come out of the twist, and repeat poses 11 to 13 on the other side.
14. Vikasitakamalasana (Blossoming Lotus Pose) Come to sit with the soles of your feet together. Root your sitting bones down. Raise your feet, thread your forearms under your knees, and join thumbs and forefingers together. Exit and come back to sitting.
15. Paschimottanasana (Seated Forward Bend) Extend your legs forward on the mat, and flex your feet. Take your first two fingers around your big toes. Inhale, and lift your heart. Exhale, lengthen your spine, and fold over your legs for 10 breaths. Rest in Savasana.