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well-grounded    Rooting down through the earth lets you stay strong and flexible, even when life tries to throw you off balance.

the practiceThis grounding sequence builds a strong foundation in the legs, giving you steadi­ness in balancing poses and allowing you to safely ex ­plore deeper stretches. When you can keep your hips and legs stable in Parivrtta Triko­nasana (Revolved Triangle Pose), you can rotate into the twist without straining your lower back or sacrum.

mind-body benefitsAs you move through your standing poses, imagine your feet are like roots, connect­ing you to the earth, giving you power. From that strong place in your lower body, allow your upper body to feel lifted and fluid. Like a tree standing tall on a blustery day, allow the roots of each pose to help you find confi­dence and inner resilience.

key focal pointsIn each standing pose, think of rooting down through your legs and feet, and notice if that lets you reach tall from your lower belly. To further encourage the grounding effects of the sequence, you’ll either gaze up at your hand or down your nose in each pose.

home practicewith Deborah Burkman

M AY 2 0 1 3 Y O G A J O U R N A L . C O M   8 5 

A video of this Home Practice sequence can be found online at yogajournal.com/livemag.

▼ watch

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16 BALASANA CHILD’S POSE

Bend your knees and bring them to the

floor. Reach your arms in front of you

as you bring your buttocks toward your

heels with your toes pointed and legs

together. Bring the hands back toward your

heels, and rest your head on the ground.

15 ADHO MUKHA SVANASANA

DOWNWARD­FACING DOG POSE

Inhale; lift your hands to the sky. Exhale;

fold forward. Inhale; look up halfway.

Exhale; with hands on the ground, step

your feet back. Press your hands firmly

into the ground. Engage your lower abs.

14 TADASANA MOUNTAIN POSE

From Tree Pose, come back to Mountain

Pose. This is an active and alert pose.

Keep your weight evenly distributed on

all four corners of your feet. Engage your

quadriceps and abdominals. Maintain a

neutral spine and pelvis.

13 VRKSASANA TREE POSE

From Tadasana, grab your right ankle, and

press the right foot into the left inner thigh.

To balance, squeeze your foot and thigh

toward each other. Lift your hands to the

sky, and touch your palms together. Gaze

down your nose. Repeat on second side.

12 PARSVOTTANASANA

INTENSE SIDE STRETCH, WITH BLOCKS

Come back to Intense Side Stretch. Hold for

5 breaths. Inhale; extend your spine. Exhale;

bring your hands to your hips. Inhale; come

up to standing. Exhale; do poses 7 through

12 on second side. Then come into Tadasana.

TO BEGIN

Warm up with several rounds of Surya

Namaskar A and B (Sun Salutations

A and B). As you practice the poses in

the following sequence, hold each

pose for 5 breaths.

1 PADANGUSTHASANA

HAND­TO­BIG­TOE POSE

Inhale with feet hip­width apart, hands on

hips. Exhale, fold forward with straight or

bent legs, and grab your big toes with the

first two fingers and thumbs. Inhale; look

up. Exhale; fold, keeping your abs engaged.

2 UTTHITA TRIKONASANA

EXTENDED TRIANGLE POSE

Inhale; step your right foot out to the right.

Turn your left foot in 45 degrees. Exhale;

place your right hand on your shin or on the

ground outside your right foot. Lift your left

arm to the sky. Gaze toward your left hand.

8 PARSVOTTANASANA

INTENSE SIDE STRETCH, WITH BLOCKS

Inhale, step your left foot back, and

turn your foot out 45 degrees. Exhale

as you hinge at your hips. Place your hands

on blocks on either side of your right foot.

Bring your torso toward your right leg.

7 TADASANA MOUNTAIN POSE

Inhale and straighten your arms, bringing

your head up. Exhale; engage your abdomi­

nals with your hands on your hips. Inhale;

come up with a flat back. Exhale as you

step to the top of your mat with your arms

by your sides. Gaze down your nose. You

should feel very stable and grounded here.

6 PRASARITA PADOTTANASANA

WIDE­LEGGED STANDING FORWARD BEND

Stand with your feet wide, hands on hips.

Exhale, fold forward with straight or bent

legs, and place your hands on the ground

in between your legs. Inhale, look up, and

extend your spine forward. Exhale as you

fold, moving your head toward the ground.

11 ARDHA CHANDRASANA

HALF MOON POSE

Inhale; move the block on the right forward

with your right hand. Lift your left arm and

leg as you twist your torso toward the left.

Stack your hips on top of each other and

on top of your right leg. Your left leg will be

parallel to the floor. Gaze at your left hand.

10 PARSVOTTANASANA

INTENSE SIDE STRETCH, WITH BLOCKS

Exhaling, release Revolved Triangle and

come back to Intense Side Stretch with

both hands on blocks. Take 5 deep breaths,

keeping your legs steady and strong.

9 PARIVRTTA TRIKONASANA

REVOLVED TRIANGLE POSE, WITH BLOCK

Place your left hand on a block on the

outside of your right foot. Inhale as you

reach your right hand up and twist your

spine toward the right. Gaze at your right

hand. For more stability, bring your left

foot farther out to the left.

3 VIRABHADRASANA II

WARRIOR POSE II

Inhale to come up. Exhale; bend your

right knee over your right ankle. Reach

your arms out to the sides and stack

your shoulders over your hips. Gaze

toward your right hand.

4 REVERSE WARRIOR POSE

Inhale as you drop your left arm and rest

it on your left thigh. Lift your right arm

and gaze toward your right hand. Try not

to backbend from your lower back. You

should feel very grounded in your legs as

you extend your torso upward.

5 UTTHITA PARSVAKONASANA

EXTENDED SIDE ANGLE POSE

Inhale; come back to Warrior II. Exhale;

place your right forearm on your right thigh

as you extend your left arm over your left

ear. Gaze toward your left palm. Do poses 2

through 5 on the second side.

home practice with Deborah Burkman

FIN

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PO

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REPEAT POSES 2 THROUGH 5 ON 

SECOND SIDE

REPEAT POSES 7 THROUGH 12 ON SECOND SIDE

M AY 2 0 1 3 Y O G A J O U R N A L . C O M   8 7 8 6   Y O G A J O U R N A L . C O M M AY 2 0 1 3