Esalen's First Yoga Teacher — Teaching yoga since 1968


photo of pose photo of pose photo of pose photo of pose


Slowly come to standing.
  1. Stand on your tip toes and reach upward. Stretch and breathe. With your arms up in the air, scrunch your fingers into a fist, then spread them out wide and straight, three times. Come back down to standing on your feet, arms down. Repeat 5 times or more.
  2. Rock back on your heels and balance.
  3. Do the hula; with your arms relaxed or to the side:
    • Tilt your hips back and forth as in the Pelvic Tilt.
    • Tilt side to side, bringing one hip up toward your rib cage while the other drops toward the floor. Minimize your upper body movement; isolate the movement in your hips.
    • Twist your hips parallel to the floor.
    • Rotate your hips like a hula dancer, one way and then the other.
  4. Balance: Stand up straight, off your mat, next to something you can hold onto if necessary. Hold one foot in your hand while reaching the other hand upward. Balance on one foot for one minute. Repeat on other foot.
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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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.
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