Enjoy the third week of this pose. It always amazes me how easy things are after repeating them a few times! This is why yoga is referred as to practice. Enjoy the lotus and forearm bridge!

Optional props: two blocks

In week 2 we dive deeper into the forearm bridge and lotus. Ardha Baddha Padma Paschimottasana (in the thumbnail) is the beginning of your padmasana journey. Get comfortable with this pose first.

Did you know that the lotus pose (padmasana) is the ultimate pose we are to master for pranayama and meditation. This 3-week cycle is all about external hips rotation and preparing us for the lotus pose. Whenever I work on hips, I love to add backbends into the mix. Dwi pada viparita dandasana is a challenging backbend that targets the upper back and shoulders.

In week 3 we finally attempt the full pose at the wall. I will be demonstrating on my usual spot, but you are welcome to move closer to the wall to be safe.

Props: 1 block or a thick book, a wall.

In week 2 I show you my favourite stretch with a strap for upper back and shoulders as we dive deeper into chinstand and hanumanasana.

Props: strap or shawl, 1 block or a thick book

Hanumanasana is a rare pose that combines both back and forward bends. In it, we simultaneously work on superficial back and front lines. Chin stand is a great chest opener and an inversion. Get ready to be challenged and humbled.

Kapotasana is a deep backbend that we will work towards in three sessions. In week 3 we work at the wall to get deeper into the peak-pose itself.

Props: a wall

Kapotasana is a deep backbend that we will work towards in three sessions. In week 2 we practice a variation of it called Eka pada raja kapotasana or One-legged king of pigeon’s pose.

Props: block (replace with a thick book) and a yoga strap (replace with a non-stretchy shawl).

Kapotasana is a deep backbend that we will work towards in three sessions. In week 1 we set the foundation for this challenging asana: strong legs, open chest, hip flexors and shoulders.

In week 3 we attempt the full peak pose of Vishwamitrasana. Props needed: a block and a strap (can be replaced with a thick book and a shawl)

In week 2 we work on side plank with external hip rotation and flexion. This pose is called Vasisthasana. It prepares you for keeping your weight in one arm and leg while side planking.

Compass pose required deep hip flexion, external hip rotation, side torso flexibility, and shoulder mobility. In week 1 we start building strength and flexibility for Vishwamitrasana - a challenging side-plank variation.

In week 3 we play with doing a twisted tripod headstand, where you place just a side of your head down. The fallen angel pose!

In week 2 we add the one-legged crane pose to the tripod headstand. Fly your crane!

Master the art of standing on your head. Remember that you need to be extra careful - use the wall for support. Stop immediately if you feel dizzy or uneasy in your neck or head. Listen for my cues and back off needed.

This is third week of bakasana practice with focus on eka pada koundinyasana. Enjoy this sweaty practice and be nice to yourself.

In week 2 we take our practice to a funkier variation - Parsva Bakasana (sideways crane pose). Get ready to work your core, twists, and some see-saw playing.

Bakasana or crane pose requires deep hip flexion, arms and core strength. This funky arm balance is all about learning how to shift weight from legs into arms - just like when we play on the see-saw. In the first week, we explore this principle and get to balance on our arms.

The last week of building to handstands. This is a spicy practice with some hopping at the wall!

The second week of handstands is about pincha mayurasana or forearm balance.

Props: block or if you don’t have one, use a book that is thick and similar in size to a yoga block.