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How to prepare: remember to warm up well before moving on to the firefly pose. It also stretches the shoulders and chest as well as the thighs, groins, and abdomen. Forearm Plank: Hold a forearm plank for 30-60 seconds to strengthen your core and shoulders. You’ll need to have excellent back flexibility, super strong arms, shoulders and core, and a high level of mental focus and balance. Many people find that their front hips is still lifted quite high from the mat in Pigeon Pose due to low flexibility. Try to focus more on lifting your tailbone high (think a slight Cow tilt of the pelvis), rather than getting your heels down to the mat. Reach the other hand back and try to clasp your fingers or even your hands behind your back. Place Your Head: Gently place the crown of your head on the ground, cradling the back of your head with your interlaced fingers. Once you get comfy in the pose, then you can work on pointing all 10 toes forward, and fingers towards the heels. The first step in helping a student is to acknowledge their concerns as being valid and then guide them towards a place of comfort instead of fear.

It’s also a great idea to master mountain pose (aka Tadasana) to learn the alignment of your spine and tailbone when standing straight so you can then feel this when you’re upside down. Scorpion Pose (Vrschikasana) is an advanced backbend that requires significant spine and shoulder flexibility. How to prepare for it: Many preparatory postures are there to help you access the effort and demands of the scorpion posture: the handstand posture, the peacock posture or the wheel posture. Don’t forget to enter into the posture actively, by flexing your back foot and drawing your heel towards your hips. While Yogic Sleep Pose reduces anxiety, promotes calmness, and can, in fact, prepare your body to sleep, don’t let this pose stress you out before you even get started! Don’t forget to maintain a ton of engagement as you come out of the pose, rather than flinging open like a wet noodle.

Wrist balance postures like the crow and all those that strengthen the abdominal muscles like the plank and its variations, the head pose or the warrior III offer an excellent basis for tittibhasana. Strengthens Core: This pose engages and strengthens the abdominal muscles, helping to improve core stability. Engage the Core: Lean forward slowly, shifting your weight onto your hands. Position your hands to form the tip of a triangle with your elbows. Being a good visual example, instructing clearly and concisely how to get into and out of the position is key. The good news is that there are many prop replacements you can use when you’re practicing at home. What's a good variation for beginners? Come Down Safely: To come out of the pose, slowly lower your left foot back to the ground, release your right foot, and return to chair pose. Lift your left foot off the ground and straighten your leg. Place your forearms on the ground, shoulder-width apart, and lift your hips. Starting Position: Begin in a dolphin pose with your forearms on the ground and your elbows shoulder-width apart. Starting Position: Begin in a squat with your feet close together and your knees wide apart.

Come Down Safely: To come out of the pose, gently lower your feet back and return to a squat position. Wall-Supported Handstand: Kick up into a handstand against the wall and hold for as long as possible to get comfortable with the position. Hold the Pose: Maintain the position briefly, focusing on balance and control. While some of these shapes seem to be quite foundational and common, there’s actually a lot going on in the body to stay in that position. Here’s the thing, while you might glance at this list of poses and think that they look like pretty straight forward yoga postures… Focus on poses like forearm plank and dolphin pose to build the necessary strength and flexibility. I personally love lifting my top knee in Side Plank, because it almost feels like a one handed Tree Pose. Pre-pose mastery of plank, side plank, and side plank with one leg lifted is important before attempting this pose. Don't be afraid to give it a go: if you can hold a low plank for about thirty seconds, you probably have enough strength to perform ashtavakrasana. Hold the Pose: Hold the pose for a few breaths, keeping your core engaged and your gaze towards the floor or the ceiling.

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