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Sequence to Build a Safe Vinyasa Practice

Maintain a neutral pelvis, and quiet your mind as you move step by step into Hanumanasana.

It’s all about progression with Natasha Rizopoulos’s signature method of designing a satisfying practice.

Sutra 1.12 introduces two essential elements of yogic philosophy: effort and non-attachment. When practiced together, they can serve as a spiritual and practical roadmap for navigating almost every aspect of life with greater equanimity.

YOGAPEDIA: A Yogi’s Guide to Evaluating Teacher Training Programs

Natasha Rizopoulos recommends carefully examining YTT program curriculums before signing up. Here, are some parameters to use.

YOGAPEDIA: Chaturanga Dandasana

The intensity of full Wheel Pose offers an ideal opportunity to cultivate steadiness under any circumstances.

Find the balance of strength and flexibility that’s right for you and you’ll blossom into Bird of Paradise.

Move forward with balance and skill to fly fearlessly in Eka Pada Galavasana.

Build a Bridge and enjoy the many opening and strengthening benefits this pose offers (Setu Bandha Sarvangasana | Bridge Pose).

Stabilize your lower back in Up Dog (Urdhva Mukha Svanasana) to create an even arc along your whole spine.

Keep your spine long as you fold into this calming forward bend (Upavistha Konasana | Wide-Angle Seated Forward Bend).

Set up a stable foundation to get the most from this standing twist (Parivrtta Trikonasana | Revolved Triangle Pose)

Learn proper alignment in Pigeon Pose (Eka Pada Rajakapotasana) and enjoy a safe and sweet hip opener.

Learn to hover with grace in this character-building pose (Chaturanga Dandasana | Four-Limbed Staff Pose).

Master this favorite pose (Adho Mukha Svasana | Downward-Facing Dog) and feel all that yoga has to offer.

Take a new approach to Bakasana (Crane Pose) and get yourself airborne with ease.