BENEFITS This posture stretches the entire spine and improves the mobility of the shoulders. It also compresses and therefore stimulates the digestive system and liver and kidneys. Mentally, Marichyasana A stills the mind by calming the nervous system and inviting us inwards. HOW TO PERFORM From sitting with your

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Moving away from the standing postures of the last few months we are going to spend time focus- ing on some of the classic seated postures. Paschimottanasana is a symmetrical seated for- ward bend. Because the posterior of the body is a continual network of

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Ashtanga yoga is a spiritual practice that opens a door to the real experience of divinity within ev- ery student. Through the context of the physical practice of postures, breathing and specific focal points, the mind is trained to be increasingly sub- tler until it

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The most important principle to remember about Crow pose is that it is the classical handstand preparatory pose, and therefore its essence exists within the arms being straight and the shoulder blades pressed neatly against the ribcage below them, far before considering to lift the

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Stepping into a Swan Pose with the forward leg in a Half Lotus position (shin bone parallel with the front edge of the mat and knee at a slight outward diagonal from the forward line of the hip, or the shin bone pulled back on

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