Esalen's First Yoga Teacher — Teaching yoga since 1968


photo of pose


Face down on the mat, curl your toes under, lift up your hips and support yourself on your forearms. Using your core strength (abdominals), make your body stiff and straight like a plank.

Breathe. Hold this position. Start with 30 seconds, and work up to one minute. Sing or talk while holding the position. And keep breathing.

Challenge: Instead of resting on your forearms, put your hands on the mat under your shoulders and do the pose with straight arms, like the top of a push-up. Further challenge: Do some push-ups. Keep breathing.

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.


Please send me your comments and questions:
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Nancy Portugal Jamello

Pam Portugal Walatka's yoga fitness classes
in Los Altos Hills and Los Gatos mountains

See also

eucalyptus grove
The Invasiveness
of Native Plant
Pam's Yoga
Fitness Home
Esalen Photos 1960s
Lazy Compost

Web Work: Sandy Johan & Pam Walatka
Triangle shot by Alexander Atkins.
Copyright 2024