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You are perfect, and at the same time, you have the potential to expand into more. The concept of feeling complete where you are while simultaneously reaching toward a fuller expression of a yoga pose, relationship, career, etc. is called purna, Sanskrit for “fullness.” There’s no better place to start embodying purna than with asana, and the following sequences prime you for confidence and progress. You’ll begin with 10 minutes of foundational poses, then add a level of complexity to each posture in the 20- and 30-minute sequences, allowing yourself both to honor the perfection of your current practice and expand into more-advanced forms, knowing that one is not better than the other.
If you have 10 minutes…
Begin with 10 minutes of foundational poses to remember why you are perfect exactly as you are.
If you have 20 minutes…
Begin with 10 minutes of foundational poses, then add complexity to each posture in the 20 minute sequence, allowing yourself to honor your current practice.
If you have 30 minutes…
Try this 30-minute sequence to allow yourself to honor the perfection of your practice and expand into more-advanced forms.
Our Pro Teacher and model
Coby Kozlowski, MA, is a faculty member at the Kripalu School of Yoga, in Stockbridge, Massachusetts, where she leads 200- and 300-hour teacher trainings. Kozlowski is also the founder of the evolutionary education programs Karma Yoga Leadership Intensive and Quarter-Life Calling: Creating an Extraordinary Life in Your 20s. Learn more at cobyk.com.