Esalen's Foundational Yoga Teacher — Teaching yoga since 1968


photo of pose

Down Dog

Downward-facing dog: On your hands and knees, curl your toes under and lift your buns toward the ceiling. Try to be in a straight line from your hands to your buns, and another straight line from your buns to your heels. Keep your ears between your arms, and your shoulders pulled toward your waist, not near your ears. Pull your chest toward your knees.

Up Dog

Caution: Do not do this unless your back is strong and healthy. Upward-facing Dog: From Down Dog, gently bring your hips down while continuing to support yourself on your extended arms. Look forward as your body lowers into a position that resembles Cobra, but your legs and torso are suspended in the air. Only your toes and hands are touching the mat. This requires some core strength. If this feels totally OK on your back, move back and forth between the two positions, breathing with the movement.
Please be careful. Let your body be the boss of your yoga.
A good stretch should feel good--avoid anything that causes sharp pain.
When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" link (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits

© copyright Pam Portugal Walatka, 2021 with Nancy Portugal Jamello.



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Pam Portugal Walatka's yoga fitness classes
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eucalyptus grove
The Invasiveness
of Native Plant
beach house
Beach houses
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Fitness Home
Esalen Archives
Lazy Compost

Neighbors 95033

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Triangle shot by Alexander Atkins.
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