Esalen's Foundational Yoga Teacher — Teaching yoga since 1968



  • Sun Salute
  • Seated Exercises: Neck Roll, Shoulder Roll & Squeeze
  • Lying Down Face Up:
    • Hip Tilt
    • Bridge
    • Knees to Chest
    • Crocodile Twist
    • Leg Stretches
    • Alphabet
    • Rest and Shoulder Press
    • Criss-Cross
    • Roll-Up and/or Rolling Like a Ball
    • Cross-Legged Stretch (Football)
  • Side Down: Arm Circles
  • Face Down
    • Plank
    • Baby Cobra with Optional VW Arms, Cobra
    • Cat & Dog Stretches
  • Standing: Hula, Toe Balance, Finger Stretch, Balance
  • Comfortable position: Breathing Meditation
Back to the Beginning


I am interested in your comments. Email Pam Walatka


Yoga Class
By Pam Walatka with Nancy Jamello

Thanks to my yoga students who posed for these photos: Eve Bennett-Wood, Carol Commons, Carol Crites, Kathleen Doctor, Gay Duval, Janet Harrington, Janet Jorgensen, Cynthia Lautzenheiser, Diane Moore, Grace Ostrus, Nanci Schram, Tracey Stewart, Jeanne Straube, Helga Usher

Thanks to my Pilates teacher, Barbara Shewfelt
Edited by Janet Jorgensen and Carol Whiteley
Errors by the author.

For Jerry


From 1968 to 1970, I taught yoga at Esalen, the educational spa-retreat in Big Sur, California. I was the first yoga teacher at Esalen and one of the first yoga teachers in America.

Esalen is the home of mind-body-spirit, the first place to offer workshops in yoga, meditation, psychology, philosophy, sensory awareness, and body work.

Before I moved there, I was pretty much unaware of anything going on below my neck. I was a mind suspended in midair by an invisible body.

Of all the ideas we explored at Esalen, some have endured. This book shows the exercises that I teach in my yoga class in Los Altos Hills and Los Gatos mountains. My style of yoga is influenced by mindfulness meditation, Pilates, and sensory awareness.

These exercises are meant to be the foundation of a daily and enduring practice.

My current yoga teacher is my sister, Nancy Jamello, who helped me get this right.

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:
Click here to email Pam

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
beach house
Beach houses
for rent in
Pam's Yoga
Fitness Home
Esalen Archives
Lazy Compost

Neighbors 95033

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