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Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020128507-7ANE34CHPRJOQIEHSDNP/tola%2B4.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020369318-1EIFUNWS96R8HDJO6EJ9/pasch%2Bwide.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020448472-421CGB1SZPOYNG5EPFS7/upha%2Bvistha.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020510299-NMESLQPV30RIIOGID72D/upha%2Bvista%2Bfloor.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020697894-BVAYRNS45RF2RXI857A3/kurma%2B1.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020795544-NV0O8RCUVSXLWOZ6N0HA/bhuja+prep.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020953391-OQ0R7K1XOZJJ0HLJJXA0/tuck%2B1.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585020859053-UCA1JQBMJAK9T53GSM8W/bhuja%2B5.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585021044097-KA1B3QOJ0JRK4VQ5FKKD/bhuja%2B6.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585021147100-4W56JGGCTTAL4NCHGC7H/bhuja%2Bnext.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585021215840-PLXFFOVIZPFLHQBAEKI2/dwi%2Bhast.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585022309334-0I29CQ1XKFASO3H2HD1T/bhuja%2Bpida.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585026101373-NEZ88DHE1ENRWS03TII3/bhuha%2Bbrick%2B2.jpg Home Practice Resources - Balancing between Earth and Sky https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1585022594136-ASOJA4YE5ZUSKUJ8AN5Z/titti.jpg Home Practice Resources - Balancing between Earth and Sky https://chestnuthillyoga.com/home-practice-resources/inversions-options-for-everyone monthly 0.5 2020-11-30 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840015547-PV9EA8W7DC3Q1U9VJSYL/Ardah%2BUTT.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840072902-MEQOQP9N61OX8MSCSTBL/ardha%2Butt%2Bpalms%2Bout.jpg Home Practice Resources - Inversions, to keep you centered *you can see this one is harder as my armpits and waist shrink a bit. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840129199-6UKJ2GYPMITN2DM2NOO1/Ardha%2BUtt%2Bpalms%2Bdown.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840314886-Y91NOLIXXY3S65CYYP8J/Ardha%2BUtt%2Bout%2Barms.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840279455-TBATU37GY4O77X381RC1/utt+ft.+wide+full.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840437321-C58VST57UG2PFMB0E4U2/Utt%2Broll.jpg Home Practice Resources - Inversions, to keep you centered Notice how the whole top of my foot is up on the roll, get as much of your foot on the roll as you can but keep the heel in contact with the floor. You can start with the bricks under your shoulders (not shown) and then walk out to intensify. See how the ankle is in deep flexion? This will help with Adho Mukha Svanasana tremendously. Everyone, the is SOOOO good for you! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840529267-XRXMZNL8V3O7HA26NIOV/roll%2Bstage%2B2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843968677-94UDMY07WOEEUFJ17TNO/roll%2Bfull.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584840784989-RBK4NHPFAZ5TX6KEVXO4/Adho%2Bat%2Bwall.jpg Home Practice Resources - Inversions, to keep you centered What follows are a series of variations in Adho Mukha Svanasana that prepare for full arm balance. Even if you are not practicing full arm balance, you will benefit. You can see how the wrist is in greater flexion. If new to these variations, don’t stay long. Between attempts, make your hands into fists and press your fist, knuckles down, into the floor keeping the wrists firm and perpendicular to floor to release any tension from the deep wrist flexion in these variations. Don’t overdo. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841017812-J856OU8IASIU9D5OG10F/AMS+bricks.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841098453-MVXYT3CM15UNNMRP8H4L/AMS%2Bpams%2Bout.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841255606-9OXLJ60COZ2TODUQYBB3/AMS%2Bpalms%2Bdown.jpg Home Practice Resources - Inversions, to keep you centered In these next two variations, the bricks are pushed together as the hands are close together. The first variation the thumbs touch, next the hands are laced as in Baddanguliyasana: https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841335782-RP2TBMUP4CMI9ZBZ6PY0/AMS%2Bpalms%2Btogether.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841569748-B72XWSMTR2SDVWFFLAFW/Badda%2Bin%2BAMS%2Bfull.jpg Home Practice Resources - Inversions, to keep you centered The next few variations are in preparation for Pinchamayurasana. Even if you are not ready to try this pose, you can do all these variations. Notice how the brick is between the wrists. The wrists should not cave in. KB this is good for you! Marissa, this is also good for you! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584844063103-ZVNQXL6X51FCMOCBMHO9/pincha+prep.jpg Home Practice Resources - Inversions, to keep you centered Hook the tip of your elbow on a chair (kitchen counter would work too) and then reach the outer hips back until armpits are parallel to the floor. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584844161080-JOUA0YUTLIC2L11IFPJ8/pincha+prep+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584844225875-HCMRITRZFL3A1OVN0O12/pinch+prep+3.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584844284520-DHQOKSVJD3CJXH9T4SJ7/pincha%2B3.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841637570-1A6NH8FH12B8EYAZDRJZ/Parsvottana.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841698917-LRUUM8H5VX2BSWHN6H31/Parsvo%2Bfull.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841806153-3TNPQTZ6QLE6IL2IMQO1/Vira+1.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584841897384-SS1UHJ8KO2B8NKHB2A0P/Vira%2B1%2Bfull.jpg Home Practice Resources - Inversions, to keep you centered These next two variations help bring more space. By elevating the front foot, you weight the back heel down better. This intensifies the stretch of the back leg calf and also helps bring greater lift to the hips. The second variation, shin to the brick, gives some resistance that allows for you to lift the pelvis even more, intensifying the stretch of the back leg groin. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842080391-JGSENWYNLUPQDP21G8YT/Vira%2B1%2Bintensifier.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842164030-SQS79FRCRB3AI927DRPP/Vira%2B1%2Bstable.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842220708-JFCBZTBGHHH25JAP7RRM/UPP+stage+1.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842294203-WYBCU7A6IND6DUFVB4KP/UP+stage+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842332301-BFAIX6UUXPO3QGFL8LD6/UP+stage+3.jpg Home Practice Resources - Inversions, to keep you centered In this final stage below, see how my lifted leg hand catches the opposite heel, once steady, I can let my foot leave the wall maintaining the shape. After this pose, you might try adding in Parivrtta Trikonasana (revolved triangle) and Parivrtta Ardha Chandrasana (revolved half moon). You might even add in Trikonasana and Ardha Chandrasana. The options are many! Explore, have fun! Robin and Dorian, beautiful, I know it! Jaime, don’t overwork your hamstring!! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842376072-I6VOY7TZ4SHEXFVPDF47/UP+stage+4.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842696848-XJJ023V2YIRSHMXKKMR7/adho%2Bprep.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842799638-SKR4DGSQ4FCU2U1L80IL/blob Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842827302-OZBRBFGL0R6LHNLR7O1P/Adho+full.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584842852476-LUIMF6RLIGKZFVCQIENJ/adho+balance.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843014156-L9B9KNHM5CELOGKM8QN9/Pincha+stage+1.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843064169-S73GZ9CUB8ZOKQ54UKAV/Pincha+stage+3.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843150601-934N65NVOY6B61J1TAKU/Pincha%2Bfull.jpg Home Practice Resources - Inversions, to keep you centered If you still have trouble getting the head not to sink towards the ground, try using a mat roll under the elbows to give your shoulders more lift. Alex, use the roll! Casey, this may be a good option for you too! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843216220-1K2JCTBD7GEU979WTM4T/pincha+roll+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843260533-OF4S1IQYD891ACWKXIM6/Pincha+free.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843505404-E8YD556ROUBIF5KTSXTC/sirsa%2Bprep.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843580621-01X7O00BFPNWCCV8QOTO/sirsa%2Bbrick%2Bprep%2B2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843651643-7YPGC133BRA8J8T21G4H/Sirsa%2Bbrick%2Bprep%2B3.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843794706-MFNTD83Z7HPR7NROZX6D/image-asset.jpeg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843815494-FTUUQPHT6DPWCCDOWUF0/ardha+sirsa+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584843844324-A6NKDOK8DLS6H6TSQEX8/ardha+sirsa+3.jpg Home Practice Resources - Inversions, to keep you centered For those able, do the full pose independent away from the wall and add in variations! Eka Pada and Parivrtta Eka Pada would come nicely here. Anja, keep working on finding that stillness in your pose. It’s coming along beautifully so don’t stop practicing it! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584845499087-JFMFLSEH6CML1NRHZUIP/full+sirsa+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584845678035-Z7MQW7UEJ8X45LCBN1I2/up+over.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584845936174-LOI98XABZSW4C7ZA85A0/upp+indep+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584845817589-6FPBU0WSTHE7G856W0NY/up+indep+3.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846107957-VKB0SYEYGM23VI1EYXBT/mala.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846208164-I60YS53IL1J5BW3KQ6TU/roll+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846279773-CZDIH21WP3KRBY1NUZUC/roll+3.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846452759-5MJIXHUFNPHIN77PQXEI/straignt+roll.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846484658-WOGW8IPT4187SOCQFDE0/straig+rollin+2.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846679239-HH4JS032HJ8OCTFNBZ9X/prop+kit.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846741692-2G1QSOP1J0VWDC2QYEEO/sarvanga+measure.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846818269-DRKYDR2HPNK8RMYMQ4CE/sarvanga+3.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584846969061-AWIIOKOH4RBK2ZATG30Q/sarvanga+4.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847020288-8DZEXF5B1H1J5ZQE7KHF/sarvanga+wrist+belt.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847173106-EX2VFDHTGL9M9R1R53PX/fist.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847241111-LDC15728ZP2PA8BVDWLY/sarvanga%2B5.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847293245-GHH27MJAA7F9GSRFF31A/sarvanga+6.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847374408-FDEPXC8YYC4YO4U2TYZ3/eka+pada.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847458357-QI84DMGZ5X6HI64UU9MN/sarvanga+6.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847486534-9L9UX28V6JES0HF7UXUP/hala.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847561819-T9GNBTMEUY4E6BXJIV3S/karna.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847620287-6ZLF28YC5UEK8CO57NKR/karna+full.jpg Home Practice Resources - Inversions, to keep you centered https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584847942992-RWFC2HCTQTKYA29N2I3F/rest.jpg Home Practice Resources - Inversions, to keep you centered https://chestnuthillyoga.com/home-practice-resources/opening-the-heart monthly 0.5 2020-11-30 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584674300581-H17X0BZNBABHKGQDFLGJ/Paryanka.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584674259398-2UVPTJPKI3CBC3FJX7XC/Paryank2.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584674391499-JRLO2DZFY07K32ODZENK/paryanka3.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584674725877-7T6UILYK74XMBEC1X6OH/paryanka%2Bbelt.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584674787540-WHJWY3NT4OGV49FKQ234/paryank%2Bbelt2.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584674928023-VVFYU7AC4ESROI3KO9KW/sala%2Bjust%2Blegs.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675127194-AACUK70NJ6A0NBOD7HJM/sala%2Bfull.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675231298-WFUVDY7LTPAKCZXJ8RNN/bhuja%2Bstage%2B1.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675348602-HBN59V94U8C2U8RFN7II/bhuja%2Bstage%2B2.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675587770-ZVKM79NCRJ7B5NNDDFS8/Ustra%2Bstage%2B1.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675647009-A9MHAU6X1QGIOG20GP6V/Ustra%2Bstage%2B2.jpg Home Practice Resources - Opening the heart If hands to the bolster is coming along, try hands to the heels. But keep the lift of that chest, it is the pot of gold at the end of the rainbow. That means you too Al and Andy. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675698995-JLOZRI1OE0HULN5870L1/Ustra%2Bfinal.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675805443-6FC558JUS1HY9I38TG73/Dhanurasana.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584675963314-LSDYXG3C87K7QRNRVUWF/chairdwi4.jpg Home Practice Resources - Opening the heart The straight leg variation increase a feeling of length and elongation. I am showing the brick on high height. You can lower the brick. Lowering the feet intensifies the back arch, raising the feet lessens it. If you have a stiff low back, use a second chair to support feet (not shown) so that your feet and hips are on the same level. This will keep the back arch isolated to the upper chest (Lynn, use that second chair!). Again, support head (not shown) with a bolster if you have neck or back ache. Raquelle, you always love this pose, enjoy! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676308609-CCPHY1U4OJWK2PE2VOQB/chair%252Bdwi.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676253354-U7EI3I1ZCISW9NZ1AEB1/chair%2Bdwi3.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676434108-2WMLTNUYEFRJ3ZTGO1MK/chair%2Burd.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676489419-ISUZHFC0GCIZ32M5ZTNI/chari%2Burd2.jpg Home Practice Resources - Opening the heart If you have stiff shoulders or difficulty bearing weight on your shoulders you might try this variation (Viv, Robin, Michelle, Susan, Bebe, Joey, Andy. .. good for all y’all) Notice how my feet are holding the chair legs down, the pivot point is the tip of my shoulder-blade. I start by stretching the arms to the wall, if that is coming I can intensify by walking the hands down the wall, see the progression https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676591604-6LG9ONJEEP0967Z1M3FI/chair%2Burd3.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676718318-ITHRE4KKXLFDG4LP1G48/chari%2Burd%2B3.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676774914-UR4QQJER4XLZHG5YFCPC/chari%2Burd4.jpg Home Practice Resources - Opening the heart If the pose is coming along from the chair, you can try pushing up from the floor (I am pushing a bit too much into my chest and my teacher Patricia would scold me for this, I should bring my buttocks further away from the wall here). However, if you are preparing for Dwi Pada as we are about to undertake, taking your chest to the wall like this helps open the armpits! You can also try stacking two bolsters under you to start and try pushing up from there (not shown): https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584676880027-W5L0GQPCMXISFGQQIU4Y/urdvha%2Bdanu%2Bfinal.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584677040677-IVKG06GAA5ZZ1S7DHXGN/chairdwi3.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584677493229-AUE20M3456GAO5XOLDW8/chairdwi5.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584677573290-D2I6STCS3X1BY0K42WLM/chair+dwi4.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584677638831-2J6GAMNL1QMM7NHHNV6Y/chair%2Bdwi5.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584677925084-9GJBC6YV3MFEKX9MGNHA/ddwi%2Bfeet%2Bon%2Bbrick.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584677876430-G0DTVXYZPXEQ5P3HG52Q/dwi%2Bstage%2B5.jpg Home Practice Resources - Opening the heart The following stages show the progression from bent to straight. It’s an adventure! Mary Lou, do at least One! Laura Lee, do Two! Paige and Kat, do Three! Jennifer and Bill, you guys try this, come on, you can do it. The most important thing is to keep a feeling of lift in the region of the shoulder, at the middle upper back and the buttock. As the legs stretch straight you have to tighten the hamstrings! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678104441-VK6GQ3L05EICYVHT7XMK/Dwi+pada+final.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678165977-PXX1I5E1LIIF6M2PSNI3/dwi%2Bpada%2Blegs%2Bstraight%2Bapart.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678279238-1Q9HWCC7AF7JTMSYGT3Y/dwi%2Bpada%2Bfinal%2B2.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678559680-4OWFY4Q233VMEXZTPS42/drop1.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678614554-EXUZNALX7J2ID9O2DDB9/drop2.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678668809-5473X7TB2U11EXK3I553/drop3.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678880695-OUBSCJPOE7U3Y13ALJFW/kapo%2B1.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584678937727-BTI71OZJFF899LXQJK31/kapo3.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679082136-TQQF9MNM5UZQYCQB0XDH/kapo4.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679013839-MUOUWD2T0JXGWLKT0ZLA/Kapo5.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679148671-8QKXDU5WZG562KJ0P2PH/kapo6.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679213157-D8GDZ5IQK6UMN3YYKKEY/kapo7.jpg Home Practice Resources - Opening the heart Every party comes to an end. . here are a few poses to bring you back to earth! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679392465-3CIXU6KH8662TDIZPIT3/ams+cool.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679494620-6YSMF7KG7WNWS32TADSV/pras+cool.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679562095-OWPVV61PH7XAT3XF2JFA/amv%2Bcool.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679690098-O5Q2NWI2JLKOCJMNJN7M/setu%2Bcool.jpg Home Practice Resources - Opening the heart https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584679865093-5UHZPK7CXNY28QTGEBKD/sava.jpg Home Practice Resources - Opening the heart https://chestnuthillyoga.com/home-practice-resources/a-warming-abdominal-sequence monthly 0.5 2020-11-30 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584575169496-KAV1U2XH4OAB34MAEAX6/Utka.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584575237027-4VO0Y6E10RT1EOU6V2IS/parsvakon.jpg Home Practice Resources - A warming abdominal sequence You can use a brick if you’re stiff or need space in your back. Elizabeth, use a brick for space and lightness! https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584575297216-PBOD1U72LPMV0O42UKBF/parsva%2Bblock.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584575454393-NDFCUAY9P5ZPWE02AM80/Viminasana.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584575547724-VRV9H0NYGWDT36RPGSEM/lunge.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584575660248-ZJW4BTTLN0W1JIAY72C5/hand%2Bto%2Binside.jpg Home Practice Resources - A warming abdominal sequence Stage 4- It’s a big leap to take the arm to the outside. The abdomen must turn well. Especially the lower abdomen below the region of the navel. You want a grip to the outer hips but soften the abdomen and get it to turn. When this comes, taking the arm over will be easier. If you can get over but the hand doesn’t reach the floor, use a brick (not shown) https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584575782845-QGO90VK3GYE4WEOVW027/PP%2Bfull.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584576298499-FPSL0F7LFNSQNGPE2N6A/heel%2Bdown.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584576440513-M56US7WC7VK4L5ECGOW4/Danda.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584576484497-A7Y3QTUZTZQK1MRP6PTZ/Paripurna.jpg Home Practice Resources - A warming abdominal sequence If you can keep the torso lifted, stretch the arms forward. If the spine collapses, it is better to use the hands alongside you. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584576579769-WL9HHYM8NCQSJYM3X68Q/Paripurna%2Bwall.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584576792459-BIP121S0WIF4QWVX5ML8/Pari%2Bclassic.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584576910058-RSK95TF1WZ191OO41S76/Using%2Ba%2Bchair.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584576965352-SMIN4M5H5BLLKR3CNEVV/pari%2Bchair%2B2.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584577062984-YIT02HDZNGA440RW86VP/Virasana%2Bsupported.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584577179529-ON7SQUSKEZREOSA5VTXP/Triang%2Bstage%2B1.jpg Home Practice Resources - A warming abdominal sequence In this next stage, if the spine rounds, use a belt around the foot (not shown): https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584577285464-ULGTX6CO2EAL2XVU5SBW/Triang%2Bstage%2B2.jpg Home Practice Resources - A warming abdominal sequence Final stage. See how my elbows are lifted, use the elbows liftin up and reaching forward to extend the trunk forward: https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584577425770-2B8FCHZIK0KQMAT5AEN9/trian%2Bstage%2B3.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584577519699-OWR51Y98S3XYASULFZXK/TRiang%2Bprops.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584577716801-P2Z4V6BSVA0GQCK2AF3S/trian%2Bprops%2B1.jpg Home Practice Resources - A warming abdominal sequence After Triang Mukhaikapada Paschimottanasana, you might try Janu Sirsasana (not shown), Ardha Baddha Padma Paschimottanasana (not shown), Marichyasna I (not shown) and Paschimottanasana (full stretch of the western side) shown below. These are the four staple forward extensions: https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584580498871-D67R3CMAY56N2K4VWP2J/Paschimottana.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584577914429-PJZDQEOJZSRRZPLOU0S0/Krouncha%2B1.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584578114813-HDM8EQBD8MPQLMAYOW3K/Krouncha%2B2.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584578204788-UZ8EKHBZZEMKR0R8ZYZS/Krouncha%2B3.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584578361492-OJOXMBZAG2ZC8AQUNDBS/triang%2Bprops%2B2.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584578434234-M66H8CZNJNGLLBQ5EV75/Triang%2Bprops%2B3.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584578844349-JNZ2B7LNNZ520RJDANKO/Ubhaya.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584579025639-L6T8YTF9TSU7TIN90IBL/UMP%2Bstage%2B1.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584579114382-AF1U9NTTCWFLSBG22OVK/UMP%2Bfull.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584579250073-MS4KDLJQGU72TFJT25FX/Urdvha%2BMukha%2BPaschimot%2Bwith%2Bchair.jpg Home Practice Resources - A warming abdominal sequence Using the chair behind you can help you get a sense of where the thoracic spine needs to move in: https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584579466033-MCI5FSUUK0D4JK6AGDJP/chair%2Bto%2Bback%2BUMP.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584579803480-IHR4W1C23NG6AM6PR8SV/AMV.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584579930819-6D8W8L4MISBNVFKQU06O/Mala.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584580075152-YU2IHG83JWXZTOX7UXGQ/Baka.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584580193981-MQ2BDAITVZ26EUZMFNNS/baka%2Bbrick.jpg Home Practice Resources - A warming abdominal sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584580254882-89I5SVFO2RWLHMXRG7X9/baka%2Blaunch.jpg Home Practice Resources - A warming abdominal sequence https://chestnuthillyoga.com/home-practice-resources/the-invocation-to-patanjali-and-an-invitation-to-sit-for-a-moment- monthly 0.5 2020-03-18 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584538185969-C3D5Y8NPZDXJ9CQQZ9LX/Image-1%2B%25281%2529.jpg Home Practice Resources - The Invocation to Patanjali and an invitation to sit for a moment. . . https://chestnuthillyoga.com/home-practice-resources/hip-opening-sequence-1 monthly 0.5 2020-03-17 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584407520080-EFSK4O8FUPQO861XM5MV/Supta%2Btada.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584407606423-2SVEAGEFW7TE91WXQWTJ/akunch%2Bfor%2Bknee.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584407676742-H2C7UQ26IYG2DA7MXLFR/akunch%2Bclassic.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584407785926-8U05EIPB3JSHLT8L4GWI/Supta%2B1.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584407855414-6GPHYEF2610WPCOB3S1C/hand%2Bto%2Bbig%2Btoe.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584407921092-JJS7U4C401WIN23AFNSV/Both%2Bhands.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584407983291-Z7VUSJU2X0WKRXCHWCQ4/Supta%2Bfull%2Bpose.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584408195361-L47ZSBNCPSCJEWH9SVWV/Akunch%2Bintensified%2B2.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584408262319-5PUMNP7R96GS9D4W69EG/akuncha%2Bintensified.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584408394773-MZBZDR7NNIZ5UX44OA6L/Supta%2BII%2Bstage%2B1.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584408465104-T1FDN69M2EWNLWALMU6Y/Supta+II+stage+2.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584408535947-HVY1JGGCNZEWWCJ4TN86/Supta%2BII%2Bstage%2B3.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584408627130-9KT911QDXHOCFTSZ4VCM/Supta%2Blateral.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410270819-P775LCU0BA8FG2W2E0BV/AK1.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410340071-AN6SG83NRK2SNU0S1P47/AK2.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410399583-AMAS13F503X1DMVF5G1P/AK%2Bfull.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410471475-S744R3PFWV71SDZ55LLC/AK%2Bstage%2B2.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410690657-A7EP3HEHJVJPF23ZH5DE/set%2Bup.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. Baddha Konasana- (bound angle pose) https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410758229-EXT9L847Y6TE9B787C4A/bk3.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410895145-MCBHE4BRPE253XN6J6R8/sid.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584410951481-U24CB853R1OUECS6TWTT/sidfull.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584411054868-0TTBPE5WCQ44G7BAF4ZM/swastika.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584411270745-0GYYFBPXJZNXI7JN9G39/half%2Blotus.jpg Home Practice Resources - Opening to Lotus, for healthy hips and a stable seat. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584411356844-BB0BQ6XXJ1BODIXGUII4/lotus.jpg Home Practice Resources - 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From Triangle to Revolved Triangle. . https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584329107415-6XVX58JHUIAUNY22U4FB/Parsvo+full.jpg Home Practice Resources - From Triangle to Revolved Triangle. . https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584329231008-IGNBDIXOI9KEB6UER8KD/Parsvo+diagonal.jpg Home Practice Resources - From Triangle to Revolved Triangle. . https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584329278018-9KKG9TICHMGGXA00423S/PT+hand+to+inside.jpg Home Practice Resources - From Triangle to Revolved Triangle. . https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584329323117-3AI70291WIRC9BPZSL3Q/PT+hand+to+outside.jpg Home Practice Resources - From Triangle to Revolved Triangle. . https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584329419966-K2V8R44SZ1X0Y1YXNIIU/PT+full.jpg Home Practice Resources - From Triangle to Revolved Triangle. . https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584329481447-56628RHIEUFWHHZOI67W/Parsvottana.jpg Home Practice Resources - 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A Restorative Sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584325264474-X453WPPMVP44OYMWM52I/Sarvanga+ft+in+BK.jpg Home Practice Resources - A Restorative Sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584325312344-TTD73AIRMST4HSQVLZB7/Sarvanga+legs+in+VD.jpg Home Practice Resources - A Restorative Sequence https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584325351967-UDBBHCNOAWZCIXXO53YK/Supported+Savasana.jpg Home Practice Resources - A Restorative Sequence https://chestnuthillyoga.com/schedule daily 0.75 2023-08-22 https://chestnuthillyoga.com/new-students daily 0.75 2024-02-05 https://chestnuthillyoga.com/home daily 1.0 2023-06-26 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1583977719680-QWPBJOSIQWRPVK1AGF7G/W1.jpg Home https://chestnuthillyoga.com/location daily 0.75 2020-03-12 https://chestnuthillyoga.com/private-instruction daily 0.75 2022-05-22 https://chestnuthillyoga.com/class-description daily 0.75 2021-08-12 https://chestnuthillyoga.com/the-iyengar-tradition daily 0.75 2020-03-15 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582654695619-0GAFXALXTUJL0IPW84Q7/iyengaryoga.jpg The Iyengar Tradition Photo: Dominik Ketz https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582655567960-IP5ABRV9L1ZE5LTM1N2W/OpeningParty_Color_-6.jpg The Iyengar Tradition Studio Owner Aretha McKinney https://chestnuthillyoga.com/testimonials daily 0.75 2020-03-12 https://chestnuthillyoga.com/junior-iii-training daily 0.75 2026-01-06 https://chestnuthillyoga.com/teacher-mentoring daily 0.75 2020-07-06 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584232682831-EKBAJLF8S8K142E6CGMY/OpeningParty_Color_-14.jpg Teacher Mentoring - Level 1 Mentoring The mission of our teacher mentoring programs is to encourage and support students and certified teachers interested in continuing their path of study and refining their teaching skills. Whether you are embarking on teaching for the first time or wanting to improve your teaching, our program of study will help you on your journey. https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1584232764737-7Y71WTX75ASPE83PC2NZ/OpeningParty_Color_-4.jpg Teacher Mentoring - Level 2 Mentoring This individual weekend series is designed for candidates that have studied the Introductory Syllabi and are working with the postures on the Junior Intermediate Syllabus. The Iyengar Yoga teacher training program of study for Junior I-II syllabus is a wonderful opportunity to refine and advance your skills as a teacher to help make you a clear confident and effective teacher. https://chestnuthillyoga.com/introductory-training daily 0.75 2026-02-16 https://chestnuthillyoga.com/pricing-and-policies daily 0.75 2025-03-16 https://chestnuthillyoga.com/contact daily 0.75 2021-08-12 https://chestnuthillyoga.com/iyengar-yoga-student-stories daily 0.75 2020-03-15 https://chestnuthillyoga.com/prenatal-yoga daily 0.75 2024-01-08 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582769118356-W38C4XSKPLEDTUZC4O7O/image-asset.jpeg Prenatal Yoga https://chestnuthillyoga.com/community-resources daily 0.75 2021-08-12 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582768853141-DEICPFLKXO6R6M67DPKW/OpeningParty_BW_-87.jpg Community Resources Aretha (right) pictured with long-time Nashville teacher Jan Campbell https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582768954467-XCJ4SY4P8I69ML1BBV7X/OpeningParty_Color_-16.jpg Community Resources https://chestnuthillyoga.com/page daily 0.75 2020-03-12 https://chestnuthillyoga.com/studio-schedule daily 0.75 2020-06-18 https://chestnuthillyoga.com/short-term-rental daily 0.75 2023-03-17 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/fe2acf1e-b30f-4e12-8ff5-57c163ed5534/master+bedroom+3.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/363d6f9d-0b1f-436e-a97b-fb644a526f78/kitchen+dining+2.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/0e25b607-4668-43f9-8d86-e7bb548aa237/master+bedroom+2.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/62e157b4-afe5-4f44-a98f-068be1a6f3b6/dining+area+2.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/190272c3-637d-47b7-995b-738ec8d429f3/dining+area+1.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/ce28e007-2544-49c8-96cb-e1eb47629529/kitchen+dining+area+combo.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/04ac8b35-439c-406f-9b66-e4c995a19112/guest+room+2.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/475126ab-1e1d-471d-b4e0-e43814b9c3e3/guest+room+3.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/91d2a311-4689-4d87-b4a1-8ef61b449c4a/living+room+tv+2.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/fb926120-b4fe-4a5e-bf77-89e193a9ef0b/living+room+2.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/f821a8fd-3c08-4102-9c5b-61500587ea62/living+room.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/b39e3102-eac1-4c32-a040-a3de37b070cf/dining+area+seating.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/ba360f33-c8f2-49a3-8aec-374c66d9e33d/master+bathroom+1.jpg Short-term Rental https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/0a2bcd12-e818-4580-996d-ed97ca0e0e03/kitchen+2.jpg Short-term Rental https://chestnuthillyoga.com/chestnut-hill-yoga-store daily 0.75 2020-05-29 https://chestnuthillyoga.com/chestnut-hill-yoga-store/p/on-demand-class-kk233-xl4c3-hf8m6-mm3am-rachel monthly 0.5 2020-07-01 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1593619112774-PF2ZBG9I9S1X0IA965VD/4W.png Chestnut Hill Yoga - Store - Set 4 -Three On-Demand Classes (with Rachel Mathenia) https://chestnuthillyoga.com/chestnut-hill-yoga-store/p/on-demand-class-wednesday-may-27-kk233-xl4c3-hf8m6 monthly 0.5 2020-07-01 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1590795670082-IGDKHOHD2LIE6D92JBT0/ZoomClassSets_3.jpg Chestnut Hill Yoga - Store - Set 3 -Three On-Demand Classes https://chestnuthillyoga.com/chestnut-hill-yoga-store/p/on-demand-class-wednesday-may-27-kk233 monthly 0.5 2020-05-29 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1590795710570-Q0A1W843P3OG0L70VCTB/ZoomClassSets_2.jpg Chestnut Hill Yoga - Store - Set 2 -Three On-Demand Classes https://chestnuthillyoga.com/chestnut-hill-yoga-store/p/on-demand-class-wednesday-may-27 monthly 0.5 2020-06-30 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1590795763084-MYQ4BIBR1Y963LWTKAI6/ZoomClassSets_1.jpg Chestnut Hill Yoga - Store - Set 1 -Three On-Demand Classes https://chestnuthillyoga.com/chestnut-hill-yoga-store/p/gratitude-donation monthly 0.5 2020-11-30 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1590795830041-33D8CZ8GCK1MVWRNGPI3/ZoomClassSets_Donation.jpg Chestnut Hill Yoga - Store - Donation https://chestnuthillyoga.com/instructors daily 0.75 2024-03-26 https://chestnuthillyoga.com/instructors/cassie-osullivan monthly 0.5 2020-12-16 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582651537357-KZS5A3MLASS4L3WC2AX3/image1.jpg Instructors - In memory: Cassie O'Sullivan - Cassie O’Sullivan Introductory Level Certification Yoga was introduced to Cassie as a form of breath work in a class at the University of Michigan. She began a committed practice while living in San Francisco and is Iyengar Introductory I Certified. Cassie discovered the wonders of the Iyengar community while living in New York City, via her 500 hour teacher training with Alison West. Several of Alison’s beloved friends, who are Senior Iyengar teachers were brought into the training. Elise Browning Miller’s work remains most influential in Cassie’s studies and daily practice. Ultimately, Mr. Iyengar’s passion for pristine alignment traveled across the world with Elise’s teachings to erase Cassie’s debilitating back pain brought on by hereditary spinal curvature. Eternal gratitude is much too small a phrase to ever express Cassie’s appreciation for the ability to correct her scoliosis almost completely. She has been practicing in this way since 2007. In Nashville, Cassie is a devoted student of Jan Campbell, Aretha McKinney Blevins and Rachel Matthenia. https://chestnuthillyoga.com/instructors/paige-seals monthly 0.5 2020-02-25 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582651199298-545H34BJHWLEY50RBIOP/FullSizeRender.jpg Instructors - Paige Seals - Paige Seals Level 2 Certification Paige began her yoga studies in 2004 at 12South Yoga and began teaching in 2008. Paige recently recieved her Junior Intermediate teaching certification in Iyengar yoga. She studies regularly at 12South with Aretha Blevins. She also attends classes with Jan Campbell when able and is currently pursuing teacher training with Jan. Paige attends workshops with senior teachers as often as possible. She has attended workshops with Patricia Walden, Dean Lerner, Mary Obendorfer, and Lois Steinberg. After just one class, Paige was fascinated with the practice of yoga and the teachings of BKS Iyengar. The physical aspects of the practice had an immediate appeal, but soon Paige realized the transformative effects of yoga on her mind and spirit. Paige approaches teaching with a deep respect for the Iyengar tradition and with a desire to share her passion for this tradition with others. Paige currently teaches two classes at 12South. Paige is a graduate of the University of Memphis School of Law and has worked as an attorney for the Tennessee General Assembly since 1997. In 2014, Paige traveled to India to study with Geeta and Prashant Iyengar at the Iyengar Institute in Pune. https://chestnuthillyoga.com/instructors/becky-estes monthly 0.5 2020-02-25 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582650273584-7QB216APVUSIYINECQO3/OpeningParty_Color_-25.jpg Instructors - Becky Estes - Becky Estes Level 2 Certification Becky is a longtime student and teacher of yoga. She studies regularly with Jan Campbell, Aretha Blevins and Gary Jaeger. She attends workshops and studies with Mary Obendorfer and Eddy Marks, and Rebecca and Dean Lerner, as well as other senior teachers. Becky is certified in Iyengar yoga at the Intermediate Junior I level. In addition, she holds a Masters degree in Speech Pathology and Audiology and worked in that field for a few years. https://chestnuthillyoga.com/instructors/arethamckinney monthly 0.5 2020-02-25 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582648382564-93U2PHHAZ1T21RVV3QZ4/arethamckinney.jpg Instructors - Aretha McKinney - Aretha McKinney Level 3 / Senior I Level Certification Aretha is a certified Iyengar Yoga instructor and the current owner and director of Chestnut Hill Yoga. She began her studies in the Iyengar Tradition in 1996 with K-lea Gifford and later Jan Campbell. She has made many trips to India for studies and RIMYI since then and currently studies under the guidance and mentorship of Patricia Walden. Warm, yet disciplined, she has a steadfast practice and a love for sharing the gift of yoga. Aretha has been teaching for the past 20 years and has been practicing Iyengar yoga for almost 30years. https://chestnuthillyoga.com/instructors/rachel-mathenia monthly 0.5 2020-02-25 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1582652052771-A2L8W3N4CKUDP5LKXPDF/image-asset.jpg Instructors - Rachel Mathenia - Rachel Mathenia Rachel Mathenia has been practicing yoga for almost two decades. Infusing humor, compassion, and large doses of encouragement and honesty, her students learn about themselves and how to approach their yoga practice in a way that encourages curiosity and transformation. As an artist at heart, Rachel credits Iyengar yoga as providing a structured environment that encourages her own creativity. She continues to be inspired by the tremendous power of practice that the Iyengars and her teachers have provided. While Rachel no longer maintains her Iyengar certification status, she has spent decades immersed in the Iyengar tradition and you will find that it has deeply shaped her teaching and approach to practice. Rachel is also a LMT and sees clients privately to integrate yoga with other healing modalities. You can reach out to her to learn more about her private practice as a massage therapist. https://chestnuthillyoga.com/instructors/dalia-cabral monthly 0.5 2022-05-05 https://images.squarespace-cdn.com/content/v1/5e42f8379f4e925b51610bf0/1651758189332-DG7IRYUL4AY86E6WOYOH/Dalia.jpeg Instructors - Dalia Cabral - Dalia Cabral Level 2 Certification My yoga practice started in my 20s and I found a powerful tool to connect my body and my mind. Physical fitness was my focus but after finding yoga I realized my mental state is the key to wellbeing. I started teaching fitness and yoga classes in 2010 at my local YMCA. Soon after I happily found some great yoga teachers, Linda Clark, Jan Campbell, and Aretha McKinney in Nashville, thru their support and mentorship I received my Iyengar Yoga Teacher certificate in 2018. Most recently I passed my Level 2 exam. I continuously study with teachers at the studio and online. I attend workshops several times a year with Bobby Clennell, Jaki Nett, Randy Just, and Rebecca Lerner. I take online classes at the Ramamani Iyengar Memorial Yoga Institute in Puna, India with Abhijata Iyengar and Prashant Iyengar. Middle Tennessee has been my home for over 30 years, I still live in the same neighborhood. I happily drive an hour to practice and teach at Chestnut Hill. I have a degree in Computer Information Systems and I truly love all logical things, another reason I love the methodical teaching style of Iyengar Yoga teachers. I work from home for a tech company so I sit around all day developing computer software so I take mini yoga breaks as much as I can.