Joy 1 (आनंद १)

Sit cross-legged with hands resting on your knees. Ground through your sitting bones. Lengthen your spine with each inhale; soften your shoulders with each exhale. Close your eyes and center yourself in this comfortable, grounded position.

Come to hands and knees, wrists under shoulders, knees under hips. On your inhale, drop your belly, lift your gaze, and arch your spine (cow). On your exhale, round your spine, tuck your chin, and draw your belly in (cat). Move fluidly with your breath, warming the spine and awakening the body. Repeat 5-7 cycles.

Lie on your back. Draw your right knee into your chest, then guide it across your body to the left. Extend your right arm out to the side, gazing toward your right hand. Allow gravity to deepen the twist. Hold for 5-7 breaths, then repeat on the other side. Feel tension releasing from your spine.

Draw both knees into your chest, wrapping your arms around your shins. Rock gently side to side, massaging your lower back. With each exhale, draw your knees slightly closer, releasing tension in your hips and spine. Hold for 5-7 breaths.

From hands and knees, tuck your toes and lift your hips high, forming an inverted V. Press your hands firmly into the mat, spreading your fingers wide. Lengthen your spine, drawing your sitting bones toward the sky. Pedal your feet gently, warming your calves and hamstrings. Take 5-7 breaths, letting your head hang freely.

Step forward into plank position—shoulders over wrists, body in one strong line from head to heels. Engage your core, draw your navel toward your spine. Press the floor away with your hands. Hold for 3-5 breaths, building heat and strength. Lower to your knees if needed.

Stand tall at the front of your mat, feet together. Ground evenly through all four corners of your feet. Inhale, sweep your arms out to the sides and up toward the sky. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

From Tadasana, inhale and step your right foot back into a high lunge. Keep your left knee stacked over your left ankle. Lift your back heel off the ground. Reach your arms overhead, palms facing each other. Draw your shoulders down and back. Engage your right leg, pressing through your back heel.

Exhale and open your hips to face the side of your mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Let your back heel come down to the ground, with your foot at a 90-degree angle. Gaze over your left fingertips. Bend deeply into your left knee while keeping your right leg strong and straight. Feel the power and stability in this grounded stance.

Keep your legs stable. Inhale and flip your left palm to face the sky, reaching it back and overhead. Let your right hand rest lightly on your right thigh. Arch gently through your upper back, creating a graceful side bend. Breathe into the expansion along your left side body.

With a slow exhale, plant both hands on either side of your left foot. Step your left foot back to meet your right in plank pose. Shift forward slightly, then lower halfway down, keeping your elbows hugged close to your ribs. Keep your body in one strong line. Hover with control. Variation: Lower knees, chest, and chin to the ground for a gentler transition.

Inhale and press through your hands, straightening your arms and lifting your chest forward and up. Roll over your toes so the tops of your feet press into the mat. Draw your shoulders back and down, opening your heart. Gaze gently upward, feeling the backbend energize your spine. Variation: Cobra—keep your hips on the ground, lifting only your chest while pressing your pubic bone into the mat.

Exhale, tuck your toes and lift your hips high, forming an inverted V. Press your hands firmly into the mat, spreading your fingers wide. Lengthen your spine, drawing your sitting bones toward the sky. Pedal your feet gently, warming your calves and hamstrings. Take 2 breaths, letting your head hang freely.

Inhale and step your right foot forward into a high lunge. Keep your right knee stacked over your right ankle. Lift your back heel off the ground. Reach your arms overhead, palms facing each other. Draw your shoulders down and back. Engage your left leg, pressing through your back heel.

Exhale and open your hips to face the side of your mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Let your back heel come down to the ground, with your foot at a 90-degree angle. Gaze over your right fingertips. Bend deeply into your right knee while keeping your right leg strong and straight. Feel the power and stability in this grounded stance.

Keep your legs stable. Inhale and flip your right palm to face the sky, reaching it back and overhead. Let your left hand rest lightly on your left thigh. Arch gently through your upper back, creating a graceful side bend. Breathe into the expansion along your right side body.

With a slow exhale, plant both hands on either side of your left foot. Step your left foot back to meet your right in plank pose. Shift forward slightly, then lower halfway down, keeping your elbows hugged close to your ribs. Keep your body in one strong line. Hover with control. Variation: Lower knees, chest, and chin to the ground for a gentler transition.

Inhale and press through your hands, straightening your arms and lifting your chest forward and up. Roll over your toes so the tops of your feet press into the mat. Draw your shoulders back and down, opening your heart. Gaze gently upward, feeling the backbend energize your spine. Variation: Cobra—keep your hips on the ground, lifting only your chest while pressing your pubic bone into the mat.

Exhale, tuck your toes and lift your hips high, forming an inverted V. Press your hands firmly into the mat, spreading your fingers wide. Lengthen your spine, drawing your sitting bones toward the sky. Pedal your feet gently, warming your calves and hamstrings. Take 2 breaths, letting your head hang freely.

From downward dog, look forward between your hands. Step or lightly hop both feet to the front of your mat. Inhale, lifting your torso halfway, placing your hands on your shins or the mat. Lengthen your spine, drawing your chest forward. Gaze slightly forward.

With an exhale, elease into a full forward fold. Let your upper body hang heavy, head and neck relaxed. Bend your knees slightly if needed to release your lower back. Feel the stretch along the backs of your legs and your spine.

Inhale as you sweep your arms out to the sides and up overhead, rising to stand. Reach up through your fingertips, lengthening your entire body. Lift your gaze slightly upward. Stand tall at the front of your mat, feet together. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

From Tadasana, step your right foot back, keeping both hips facing forward. Bend deeply into your left knee, stacking it over your ankle. Reach your arms overhead, palms facing each other or pressed together if you like. Press firmly through the outer edge of your back foot. Keep the back foot at an angle between 45 and 90 degrees. Lift through your chest, grounding through your legs. You can gaze forward or up at your hands.

Turn both feet parallel to the right edge of your mat, standing wide-legged. Hinge at your hips, folding forward. Let your hands rest on the floor between your legs, or grab your shins or ankles. Relax your head and neck. Feel the stretch through the backs of your legs and along your spine.

Rotate both feet towards the back of your mat. Bend deeply into your right knee, stacking it over your ankle. Your left foot stays back and both hips face forward. Reach your arms overhead, palms facing each other or pressed together. Press firmly through the outer edge of your back foot. Keep the back foot at an angle between 45 and 90 degrees. Lift through your chest, grounding through your legs. You can gaze forward or up at your hands.

Shift your weight onto your right foot. Lift your left leg behind you as you hinge forward at the hips. Keep your hands in prayer or extend your arms forward. If the latter, find one strong line from your fingertips to your lifted toes. Engage your core. Fix your gaze on a steady point to maintain balance.

Bring your left foot to meet your right. Stand tall at the front of your mat. Ground evenly through all four corners of your feet. Inhale, sweep your arms out to the sides and up toward the sky. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

Shift your weight onto your left foot. Lift your right leg behind you as you hinge forward at the hips. Keep your hands in prayer or extend your arms forward. If the latter, find one strong line from your fingertips to your lifted toes. Engage your core. Fix your gaze on a steady point to maintain balance.

Bring your right foot to meet your left. Stand tall at the front of your mat, feet together. Ground evenly through all four corners of your feet. Inhale, sweep your arms out to the sides and up toward the sky. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

Drop your right foot down near the front of your mat, your left foot pointing to the back of the mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Open your hips to face the side of your mat. Bend deeply into your left knee while keeping your right leg strong and straight. Gaze over your left fingertips. Your back foot should be turned 90 degrees, heel on the ground. Feel the power and stability in this grounded stance.

Turn both feet out to face the side of your mat. Heel-toe your feet closer together if needed and bend both knees deeply, sinking your hips. Keep your arms above you, bring your arms into a cactus shape, or wrap your right elbow under your left, touching palms together. After 2-3 breaths, switch the arm wrap (left under right). Feel the opening in your hips and the strength in your legs.

Come back up to extended legs, heel-toeing your feet wider if you wish. Turn your right foot to the front of the mat and your back foot facing the side of the mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Gaze over your right fingertips. Bend deeply into your right knee while keeping your left leg strong and straight. Feel the power and stability in this grounded stance.

Shift your weight onto your right foot. Place your right hand on the floor or a block in front of your right foot. Lift your left leg parallel to the floor as you open your chest toward the sky. Extend your left arm upward. Stack your hips and shoulders. Find your balance, gazing up at your top hand or toward the horizon.

Bring your left foot to meet your right at the front of your mat and stand tall. Ground evenly through all four corners of your feet. Inhale, sweep your arms out to the sides and up toward the sky. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

Shift your weight onto your left foot. Place your left hand on the floor or a block in front of your left foot. Lift your right leg parallel to the floor as you open your chest toward the sky. Extend your right arm upward. Stack your hips and shoulders. Find your balance, gazing up at your top hand or toward the horizon.

Bring your right foot to meet your left and stand tall. Press firmly through your feet. Inhale as you sweep your arms out to the sides and up overhead, rising to stand. Reach up through your fingertips, lengthening your entire body. Lift your gaze slightly upward. Stand tall at the front of your mat, feet hip-width apart. Ground evenly through all four corners of your feet. Inhale, sweep your arms out to the sides and up toward the sky. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

From standing, squat down with your feet mat-width apart, toes turned slightly out. Bring your palms together at your heart and use your elbows to gently press your knees open. Lengthen your spine, lifting your chest. Feel the deep opening in your hips and grounding through your feet.

Come down onto your buttocks, and then sit with your legs extended straight in front of you. Flex your feet, drawing your toes toward your shins. Place your hands beside your hips, fingertips pressing into the floor. Sit tall, lifting through the crown of your head. Engage your legs, pressing your thighs down. This is the foundation for many seated poses.

From Dandasana, hinge at your hips and fold forward over your legs. Reach for your feet, shins, or thighs—wherever you can without straining. Let your head and neck relax. With each exhale, soften a little deeper into the fold. Feel the stretch along your entire back body.

Sit in Dandasana. Place your hands behind you, fingers pointing toward your feet. Press into your hands and feet, lifting your hips high. Let your head gently drop back or keep your gaze forward. Feel the opening across your chest and the strength in your arms and legs. This is the counterpose to the forward fold.

Bring the soles of your feet together, letting your knees fall open to the sides. Hold onto your feet or ankles. Sit tall, lifting your chest. You may fold forward for a deeper hip stretch, or remain upright to focus on opening the hips and groins. Breathe into any areas of tightness.

From sitting, lift your feet off the floor, balancing on your sitting bones. Extend your legs straight (or keep knees bent for modification). Reach your arms forward parallel to the floor. Engage your core, lifting your chest. Find your balance. Hold steady, breathing deeply, building core strength.

Sit cross-legged with hands resting on your knees. Ground through your sitting bones. Lengthen your spine with each inhale; soften your shoulders with each exhale. Close your eyes and center yourself in this comfortable, grounded position.

Place your hands in front of you shoulder-width apart and come into a tabletop position. Exhale, tuck your toes and lift your hips high, forming an inverted V. Press your hands firmly into the mat, spreading your fingers wide. Lengthen your spine, drawing your sitting bones toward the sky. Pedal your feet gently, warming your calves and hamstrings. Take 2 breaths, letting your head hang freely.

Lift your right leg into a three-legged dog. Sweep your right knee forward, bringing it down between and slightly behind your hands, your right foot pointed to the left side of the mat. Sit down on your right hip. Square your hips as much as possible. Keep an upright spine, gazing forward and pressing your hands into the floor. If you wish, walk your hands forward, folding over your front shin. Rest your forehead on your hands or the floor. Breathe deeply into the intense stretch in your right hip. Hold for 5-7 breaths, then transition through downward dog, lift your left leg into three-legged dog and repeat on the left side.

From half-pigeon, move into plank and then lie on your belly. Bend your knees, reaching back to hold your ankles. On an inhale, kick your feet into your hands, lifting your chest and thighs off the floor. Gaze forward, arching into a deep backbend. Breathe steadily for 3-5 breaths, then release gently.

Sit back on your heels, forehead resting on the mat. Extend your arms forward or rest them alongside your body. Let your spine lengthen and your breath deepen. This is a resting pose—allow your body to soften and recover after the backbend.

Come up and kneel with your knees together and feet slightly wider than hip-width, or closer if you need. Sit back between your feet (use a block or blanket if needed) or on your feet, as needed. Place your hands on your thighs. Sit tall, lifting your chest. This pose stretches the tops of your feet and your quadriceps while grounding you.

Extend your legs straight in front of you. Flex your feet, drawing your toes toward your shins. Place your hands beside your hips, fingertips pressing into the floor. Sit tall, lifting through the crown of your head. Engage your legs, pressing your thighs down.

Lie down on your back. Bend your knees, placing your feet hip-width apart near your sitting bones; ideally, your fingers should graze your heels. Press into your feet, lifting your hips toward the sky. Interlace your fingers beneath you, pressing your arms into the mat. Roll your shoulders under. Breathe into the opening across your chest and the strength in your legs.

Viparītakaraṇī: Lie on your back with your hips near a wall and extend your legs up the wall, arms resting by your sides. If you are not near a wall, simply hinge your legs up from the waist to as close to a 90-degree angle as your can. Let gravity gently reverse the flow of blood, calming your nervous system.

Salamba Sarvangasana: From lying on your back, lift your legs and hips, supporting your lower back with your hands. Stack your shoulders, hips, and feet vertically. Gaze toward your feet. Breathe steadily. Gradually move your hands up your spine—that is, closer to the ground—to straighten your body. If you wish, after 30 seconds or so you can let your legs fall behind your head into plow pose. Don’t strain here; let gravity do the work. If you move into plow, let your arms reach in the opposite direction as your legs, interlacing your fingers if you can.

Salamba Śīrṣāsana: Come up to a tabletop position. From kneeling, interlace your fingers and place your forearms on the mat. Place the crown of your head on the floor, cradled by your hands. Lift your hips and walk your feet in as close to your torso as possible. When ready, lift your legs skyward, using your core—try to avoid kicking up for momentum. Engage your core for stability.

Lie on your back with your legs extended. Place your hands under your hips, palms down. Press into your forearms and lift your chest, arching your upper back. Gently rest the crown of your head on the mat. Breathe deeply into your chest, opening your heart and throat.

Draw both knees into your chest. Let them fall to one side while extending your arms out in a T-shape. Turn your head to the opposite direction. Feel the gentle twist releasing tension from your spine. After 5-7 breaths, switch sides.

Lie on your back. Bend your knees toward your chest. Hold the outer edges of your feet (or your shins), drawing your knees toward your armpits. Rock gently side to side, massaging your lower back. Let your face soften into a smile—this is happy baby, after all.

Extend your legs, letting your feet fall open naturally. Rest your arms by your sides, palms facing up, or in whatever position you find most comfortable. Close your eyes. Let go of all effort. Allow your body to be completely supported by the earth. Breathe naturally. Rest here for at least 5 minutes in silence, integrating the practice. When you’re ready to rise, roll onto one side and pause before slowly sitting up.