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Bhujangasana – Strengthens and tones the back and core while opening the chest and heart center. Increases integration of the torso and lower body. An essential back bending posture in Hatha yoga.

Practice by itself or to properly warm the back and spine for deeper backbends. Practice to encourage a release in the shoulders and neck and prepare for seated mediation or pranayama.

Attention: Those with specific back injury should exercise caution during practice. Avoid practice after 1st trimester of pregnancy.

Urdhva Mukha Svanasana - Strengthens arms, wrists, shoulders, and core. Opens the chest while stretching the front body. Warms and prepares for deeper backbends and arm-balance postures.

Practice by itself or in a vinyasa such as Suyra Namaskar a.k.a. Sun-Salutation.

Attention: Take care to make sure shoulders remain over wrists to protect the joints. Avoid placing direct weight on abdomen during pregnancy.

Chakravakasana - Opens upper back, chest, and shoulders. Strengthens core, arms and wrists. Prepares for deeper backbends such as Dancer, Wheel or Camel.

Practiceby itself, in between arm balances, and to warm the spine.

Attention: Take care to make sure shoulders remain over wrists to protect the joints. Support the knees with a folded blanket if necessary.

Gomukhasana – Releases tension in the hips, gluteus and thighs in the lower body. Prepares and warms the shoulders and upper back for deeper arm balance and inverted postures. Aids in relieving upper back and neck tension.

Practice to release tight or fatigued thighs, gluteus muscles, or shoulders toward the end of your practice. Sequence between seated poses or as a break during standing postures.

Attention: Modify with one arm at a time with shoulder injury. Use strap/towel if unable to clasp hands. Sit on prop to even and square pelvis.

Akarna Dhanurasana – Stretches hamstrings, hips, torso and side body. Prepares for advanced binds and arm balance postures. Strengthens the core and increases core stability.

Practice towards the close of your practice when hips and hamstrings are warm, or as a counter to back bends.

Attention: Elevate the pelvis if strain occurs in the lower back. Work to keep the spine lengthening with use of a strap/towel to better reach the extended leg.

Halasana - Calms the brain, reduces stress. Opens and strengthens the shoulders. Can be beneficial to the thyroid gland.


Practice towards the end of your session, when warm. Can be used as a deeper variation of Shoulderstand.

Attention: Do not practice with current neck injury. Avoid during pregnancy unless an established practice exists. A folded blanket under the shoulders for additional neck support is ideal.

Salamba Sirsasana - Calms the brain. Improves focus. Helps blood circulation. Benefits digestion and is grounding. Strengthens arms, shoulders and abdomen.

Practice towards the end of your session, when warm, or by itself if an established practice exists.

Attention: Those with high or low blood pressure or previous neck injury should exercise caution during practice after doctor’s consult.  Can be modified with the use of 4-6 blocks under shoulders for support or with the wall for support.

Matsyendrasana - Releases spinal tension; opens shoulders and side body. 

Practice towards the end of a series to cool down, restore and calm.

Attention:  Use a strap to bind the hands; soften the extended leg to ease the lower back.

Adho Mukha Svanasana - Strengthens & Stretches the arms, shoulders, legs, hamstrings, calves, arches, hands and wrists.  Can prevent/ease headaches, insomnia, lower back pain, fatigue and tension in shoulders and hips. Improves digestion. Calms the brain. Preparation for Handstand, Headstand, Forearm stand.

Practice in between standing poses and/or by itself. Excellent warm-up posture. 


Attention:  Work fingers spread while keeping the weight even in both palms to encourage wrist health. Those suffering from existing shoulder injury, headache or high blood pressure should exercise caution during practice.

Baddha Konasana - Stretches the inner thighs, groins, gluteus and hips. Beneficial for grounding energy and preparing for seated meditation. Healing for the reproductive organs and aids in improved digestion and elimination.

Practice early to open the hips and ground energy. Can be practiced in between seated postures or as a counter pose to forward bends.

Attention: Those with groin or knee injury should perform this pose with a blanket or block under the pelvis and support behind and under the knees.

Parsvottanasana - Elongates hamstrings and calves, lengthens the spine; strengthens legs, ankles and feet; helps build a sense of balance.

Practice to warm and prepare for deeper poses, in between standing or flowing/vinyasa. 

Attention:  Use blocks under hands for additional support and to keep the spine long.

Vrksasana – Improves sense of balance, focus, and concentration. Has a grounding effect mentally and physically. Strengthens feet, ankles, and calves. An essential balance posture.

Practice in between standing poses and/or by itself.

Attention: Those with recent or chronic injury to the knees or hips should be careful to modify to avoid strain. Use wall for additional support.

Natarajasana – Opens chest and shoulders. Strengthens back and core. Improves balance.

Practice in between standing and balance poses when properly warmed.

Attention: Work to keep the pelvis neutral and the core active to support back-bending the spine. Use a strap or towel to better reach the foot or ankle.

Svarga Dwijasana – Develops stability while opening shoulders and hips. Stretches hamstrings and hip flexors while strengthening feet and ankles. Aids concentration and inward focus.

Practice when warmed to more deeply open hips, shoulders, and hamstrings while challenging balance and stability.

Attention: Use a strap or towel to aid in bind to maintain length in spine.

Uttanasana - Increases openness and length in the back-body; stretches hamstrings and calves while releasing the spine, neck and head; calms the nervous system and aids in stress reduction. 

Practice to warm and prepare for deeper poses, in between standing, flowing or to cool down and calm. 

Attention:  Those suffering from back injury, bend at the knees. If feeling dizzy perform with feet in wide stance or stabilize at the wall.  

Parivrtta Tri-Pada Adho Mukha Svanasana - Strengthens the arms and core, opens the hips and hamstrings; rests the brain and increases balance.

Practice in between standing postures or by itself. Excellent as warm up for deeper inversions. 

Attention:  Those suffering from headache or high blood pressure should exercise caution.

Marichyasana - Stretches and strengthens the spine and back; opens the shoulders; stimulates digestion and aids in elimination; massages abdominal organs, including the liver and kidneys. 

Practice in between seated poses, backbends and/or by itself.

Attention:  Those suffering from back injury should exercise caution during practice. Should not practice without supervision of a teacher if serious back or spinal injury exists. Work to keep the spine long and pelvis grounded.

Baddha Parivrtta Trikonasana - Opens the ribcage; aids in digestion; eliminates toxins. 

Practice when warm, in between standing postures, forward or back bending. 

Attention:  Work to keep the legs and pelvis stable to encourage rotation from the upper back and shoulders.

Virabhadrasana I - Strengthens leg and abdominal muscles. Helps open chest. Creates heat in body.

Practice tin between standing poses and/or by itself.

Attention: Those suffering from recent or chronic knee, hip, shoulder injury or high blood pressure should exercise caution during practice.

Mountain / Standing Forward Bend / Standing Split / Savasana

Mini-Sequence designed to cultivate freedom in the legs and back with four target postures, appropriate for beginner and intermediate students complete with modifications for all levels. The 19 minute sequence focuses on opening the back body including the hamstrings, calves, and spine. Forward & Flexible encourages lower back relief, open hamstrings, develops leg strength and better balance. Cultivates a sense of restoration as well as freedom and space mentally and physically.

Practice anytime to warm and loosen the hamstrings, relax the back, and calm the nerves. Can be practiced alone, to warm, or to end a longer practice.

Attention: Use props such as blocks and a strap for additional support.

Warrior 2 / Pigeon / Fire-Log / Savasana

Mini-Sequence designed to cultivate open hips, pelvis, and legs. The 23 minute sequence encourages lower back relief and looser thighs. It also develops leg strength and better balance. Practicing Happy Hips delivers better results for seated postures and meditation.

Practice anytime to warm and open the hips, hamstrings, or energize the entire body. This sequence also prepares the hips and lower body for advanced standing or seated postures.

Attention: Take extra caution with recent knee or hip injury to avoid jumping and unsupported deep knee bends. Use additional props for support.

Downward-Facing Dog / Intense Side Stretch / 3-Point Pose / Savasana

Practice to gain a sense of stability from the earth upward while energizing your arms & legs and to cultivate tranformative power in your being.

Bird of Paradise / Bound Rotated Triangle / Plough / Savasana

Practice to open the shoulders, challenge your sense of balance, sharpen your mind and cleanse the body.

Goddess / Cow-Face / Seated Twist / Savasana

Practice to release stored emotions in the root chakra, tension in the pelvis and shoulders and increase mobility in the spine.

Sequence 45 leads you through hatha yoga postures for a comprehensive 45 minute practice. 

This sequence will work the physical, emotional and mental aspects within you by directing, releasing and receiving energy to awaken you spiritually.  It is designed for all levels. In order to work deeper or refine the basics, you choose to follow the level - Fundamental, Quintessential or Devotional.