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Day 18: Intermediate



Wheel Pose with Jason Crandell

Instead of pushing yourself into a pose, you can apply svadhyaya, or self-study, by refining your awareness of what's happening in your body and mind. One way to do this is by breaking down the pose into three components and assessing how your body responds to each. Urdhva Dhanurasana, or Wheel Pose, requires openness in the shoulders and chest; flexibility in the front of the hips, legs, and abdomen; and suppleness in the back body.

Armed with this knowledge of the architecture of the pose, you can create sensible, thorough sequences that allow you to backbend more deeply and comfortably. In essence, refining your awareness will enable you to make choices that will create transformation.


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Challenge Tip

Don't be in a hurry to do a big pose. Just continue to practice where your body is, and cultivate integrity. Integrity is more important than range.



Today's Recipe: Swiss Chard
Quesadillas


Warm, gooey, savory: What else could you want in a post-yoga meal?

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