Jonathan "Look at how a simple mudra like #DyhanaMudra can be extremely powerful and grounding. This mudra is said to increase focusing ability and concentration. For me it's a effortless shape that really draws me into a tranquil state when I'm getting ready to practice or finishing a practice!"

Jonathan "Look at how a simple mudra like #DyhanaMudra can be extremely powerful and grounding. This mudra is said to increase focusing ability and concentration. For me it's a effortless shape that really draws me into a tranquil state when I'm getting ready to practice or finishing a practice!"

Jonathan "Look at how a simple mudra like #DyhanaMudra can be extremely powerful and grounding. This mudra is said to increase focusing ability and concentration. For me it's a effortless shape that really draws me into a tranquil state when I'm getting ready to practice or finishing a practice!"

Jonathan: "Warm up first. It's a simple mantra that will keep your body happy. I chose to fly my pigeon and take #EkaPadaGalavasana. Referring to this as a flying figure four pose might help you figure out how to warm up and get into the pose though! Give your body a few rounds of knee to forehead and elbow flows, take a few breaths in your pigeon pose, stand and breath in your figure four pose, spend time warming up your wrists. When you feel ready move from a standing figure four to a figure four forward fold. Then see if you are able to press your knee into your arm and hook your foot around the opposite arm. If your feel something "weird" in your knee at any point, come out of the pose. This is a hip opener, NOT a knee opener. Press your palms firmly into the mat and look forward, as you lean forward feel for the weight to come out of he back foot. Squeeze your heel towards your bum and lift the knee high. You can stay with this variation with the activation remaining in the hamstring or play with extending the leg!"

Jonathan: Finding a balance between stability and mobility is really important when we start looking at our shoulders. D I'm doing one of my favourite shoulder openers.  This can feel intense. Place the back of your hand to the ribs and working to keep the neck long squeeze the knee to elbow. This is a single side variation. Work towards that first bit of sensation and hold. Don't rush to imitate the exact shape you see other yogis get into!Do what works for YOUR body."

Jonathan: "A diet that both energizes the body and aids digestion can also be supported by the shapes we make and movements we focus on! A strong core keeps all your vital organs safe and protected as you move through your day! I love adding transitions, twists, and binds to poses I already practice to add a challenge or to find a different sensation with my breath."

"Showing some love to our thighs! One of my go to poses is definitely #ReclinedHeroPose! This versatile shape not only targets your quads, it also stretches tight shins and hip flexors. And depending on what you do with your arms you can change the focus in your upper body as well! I chose to add in some #EagleArms! Find a shape that works for you and that doesn't cause pain in low back or knees. You may find a modified variation using props works better if you feel too tight to sit your bum down between your feet."

"Not looking after your toes and feet as a yogi is kind of like being a race car driver that ignores their tires! Play with variations and move in ways that feel right! Stack your heels, turn your feet, or balance your body in a way that might not be a pose you know the sanskrit for but that gives you just the right amount of sensation! Breathe into that sensation and remember he difference between intensity and pain! This shape for me is a great blend of intensity through my toes, feet, inner thighs, and even arms! What works for you?!"

"Heart openers and backbends didn't come naturally to me at first, but I've been lucky to have Queenie support me in my practice. Quite literally here! How badass is my wife? With Queenie's feet on my shoulder blades when she presses up I get to enjoy a really awesome upper back opener. It's kind of like the heart opening sensation you get in half fish but with more support and less effort! Choose an option that works for you today and enjoy it! Maybe get a friend you trust to help out!"