Yoga Journal

Sure, we all wish change would happen overnight, but the truth is it takes awhile to form a new habit—and to get results. But stick with it, and results you shall have. The Yoga Sutra, an ancient Indian text, is clear about this: Practice regularly o

Yoga creates fitness, there’s no doubt about it—even if yogis themselves sometimes quibble over the semantics. One yogi argues that a fitness-oriented approach undermines yoga’s spiritual foundations. Another counters that physical practice is a must

A block (or two) lets you “raise the floor” to meet your hand in a pose like Half Moon, or it can be a place to rest your head in Downward-Facing Dog Pose. Sustainably harvested wood, bamboo, cork, and eco-friendly foam are all good options. Cork and

It’s common to get rattled by arm balances. “Falling flat on your face” is a metaphor for failure, and with these poses it’s an alltoo- literal description of what can happen. So if you’re like most people, you approach arm balances with anxiety, fea

When it comes to backbending, it takes a little savvy to keep yourself safe and protected. Believe it or not, the posture Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose) is a great place to learn some of the fundamentals of this “safetyf

Wild Thing is a big, embracing, generous pose that engages the whole body. Before you can master it, practice asanas that stabilize and ground your body. This sequence works the arms and core, a process that can help you catch a glimpse of physical a

Surely there are no more evocative words in the practice of yoga than these two: core strength. They point you to the vital force that holds you steady in your asana, keeps you upright in your standing poses, lends vitality in backbends, and enables

When you see yogis doing an arm balance with finesse, they look as light as a feather. They make the pose look so easy that you might forget how much strength it requires. But the inverse is actually true—to make a difficult pose look effortless, you

There’s more to the core than just flat abs. In addition to toning the abs, the following poses can also alleviate back pain, aid digestion and elimination, and stimulate circulation to internal organs, says Ana Forrest, who created this sequence as

When she’s feeling ungrounded or anxious, KK Ledford turns to one of yoga’s quintessential poses, Lotus. As the San Francisco–based Anusara instructor moves into this time-honored asana, she feels her femurs root, her groins settle, and her side body

Massages abdominal organs, including the liver and kidneys Stretches the shoulders Strengthens the back Tones abdominal muscles Lower-back or neck injuries High or low blood pressure Migraine or insomnia Utkatasana is sometimes translated as Fierce S

This practice works the hips and legs in service to the heart. Creators Nicki Doane and Eddie Modestini enjoy practicing to music as a reminder to be joyful and uplifted when the asanas get intense, cueing us that even when we are strengthening our m

Twisting helps you shape up your rear and side views; for that alone, these exercises are worth doing! But there is another benefit: This practice can also release anger, sadness, and guilt. Negative emotions can make us tense, and this sequence was

As the arms and legs press strongly down into the ground like pillars, the entire length of the spine curves into a deep, even arch. It’s striking, it’s inspiring, and it’s . . . well, everywhere. Walk into nearly any hatha yoga class at any time of

The sitting twist Marichyasana III has many important benefits. It tones the belly organs (such as the liver and intestines), helps relieve lower-back stiffness (but only if done properly; otherwise it will increase stiffness), and keeps the interver

The lower back is a fulcrum for the rest of the body, acting as the hinge that connects the upper and lower bodies. The muscles, vertebrae, disks, and ligaments in the lower back can twist and bend forward, backward, and from side to side. Because of

The idea behind this sequence is to create evenness throughout the spine. As you practice, imagine that it’s a wheel. Think of your thighbones moving back toward the hamstrings, and tucking the tailbone slightly. The following poses allow you to play

This sequence is designed to help you troubleshoot posture problems and also burn calories. The twists here work both sides of the body evenly, which promotes both pretty posture and healthy digestion. Begin in Balasana (Child’s Pose) with your legs

Rose petals cool and refresh tired eyes (page 96). Each morning across India, people offer prayers to the resplendent goddess Lakshmi. Adorned in a red silk sari with copious golden ornaments, Lakshmi Devi’s luminous skin, gleaming hair, and magnetic

Sweet Bliss (recipe on page 102) Go on. No one’s looking. Just take a quick peek inside the kitchen of Ayurvedic educator and yoga teacher Scott Blossom’s Berkeley, California, home. In the pantry you’ll find ghee and sunflower-seed butter, plus doze

Carrot Breakfast Bread (recipe on page 107) “People go on a retreat to open to something new in both body and mind,” says Hugo Roberto Gutiérrez Marrón, the chef at Haramara, a yoga retreat center near Sayulita, Mexico, known for its fresh, inventive

Based in ancient Chinese medicine, yin (more feminine or quiet) practices are designed to unwind tension in the mind. This sequence may seem to be all about the hips, but remember: The muscles in the hips touch every area of the body. Learn to stand

“There is no place to seek the mind; it is like the footprints of the birds in the sky.” ZENRIN If you’ve ever taken a meditation workshop, you probably got specific instructions for what to focus on—maybe your breath, a mantra, or a candle flame. Th