The Catalog · 44 entries
Yoga poses
Every shape, flow and breath practice we prescribe. One page per pose — what it does, how to find it, what to watch for.
- Cross-Body Reach→Feet wide, one hand travelling down toward the opposite foot while the other arm reaches straight up. One long diagonal from fingertips to heel.
- Legs Up the Wall→Sit up against a wall, swing the legs up it, and stay. Three shapes in one position — straight, wide, soles together — and you never come down between them.
- Long Exhale→Sitting tall, breathing out for twice as long as you breathe in. The only thing in the method where the breath is the work rather than the pace.
- Low Lunge→A low lunge you stop holding up. The deepest the front of the hip goes in this method, and the direct answer to hours spent bent at it.
- Reclined Butterfly→On your back, soles of the feet together, knees falling wide. Both hips and the whole front of the body open at once, with the floor doing the holding.
- Seated Fold→Sitting with the legs long, folded forward over them with the spine allowed to round. The whole back line at once, given minutes instead of breaths.
- Butterfly→Seated, soles of the feet together, knees falling wide. The inner thigh and the deep hip, with nothing holding you up.
- Corpse→Flat on your back, doing nothing on purpose. The end of the session, and the only shape in the method with no shape to hold.
- Reverse Warrior→Warrior II legs, torso reaching back and up. The side body from hip to fingertips, in one standing shape.
- Revolved Lunge→A lunge with a twist across the front leg. Back-leg hip flexor, thoracic rotation and the standing glute, all at once.
- Locust→Face down, lifting chest, arms and legs off the floor. The whole back of the body contracting at once.
- Puppy→Hips high over the knees, chest melting toward the floor, arms reaching long. Chest, lats and shoulders.
Yoga poses · continued
- Pyramid→Standing, both feet planted, front leg straight, hips square, folding over the front leg. One-legged hamstring and calf length with the whole standing chain working.
- Thread the Needle→From hands and knees, sliding one arm under the body and resting on the shoulder. Rotation through the upper back, plus the back of the shoulder.
- Triangle→Wide stance, front leg straight, reaching long over it. Hamstring, adductor, outer hip and side ribs in one standing shape.
- World's Greatest Stretch→Deep lunge, elbow down toward the instep, rotate open and reach up, then straighten the front leg. Three positions, one shape.
- Chair→Feet together, knees bent, hips back, arms overhead. A held squat that wakes the quads, glutes and ankles standing up.
- Crescent Lunge→Long split stance, front knee bent, back leg straight with the heel lifted. Hip flexor, calf and sole of the foot in one shape.
- Warrior I→Split stance with the back heel planted and turned in, hips square to the front, arms overhead. Hip flexor and calf on stretch under load.
- Warrior II→Wide stance, front knee bent over the ankle, hips and chest facing the long edge of the mat, arms reaching front and back.
- Warrior III→Balanced on one leg, torso and lifted leg forming one horizontal line. The single-leg hinge running is built on.
- Child's Pose→A grounded kneeling rest — hips back to the heels, forehead toward the mat, back body softening with the breath.
- Happy Baby→Supine hip release — hold the feet, knees drawing toward the floor beside the torso, tailbone heavy.
- Knees to Chest→Supine low-back release — both knees drawn in, arms wrapping the shins, back body rounding into the floor.
Yoga poses · continued
- Seated Twist→Upright seated spinal rotation — one knee crossed over, the spine lengthening and turning from its base.
- Three-Legged Dog (Open Hip)→Downward Dog with one leg lifted and the hip stacked open — the entry into a deep hip release.
- Windshield-Wiper Twist→Knees swaying side to side like wipers — a breath-paced supine spinal and hip release.
- Squat→Sink into a deep bodyweight squat, heels grounded. Passive load for the ankles, Achilles, and deep hips.
- Bridge→On your back, lift the hips into a straight line from knees to shoulders. Active glute and hip-extension work.
- Cobra→Low chest lift from the floor. Hips and pelvis stay grounded — a gentle anterior-spine opener.
- Downward-Facing Dog→Inverted V — hands and feet on the floor, hips up. Calves, hamstrings, shoulders in one shape.
- Standing Forward Fold→Hinge at the hips and fold. Head and arms hang heavy. Hamstrings and low back.
- Halfway Lift→A breath of spinal length between Forward Fold and the next shape. Spine long, parallel to the floor.
- Hero→Kneel with the tops of the feet flat, toes pointing back, and sit between the heels. Quads, shins, and the front of the ankles.
- Mountain→The neutral standing shape that opens and closes every salutation. Feet under hips, spine long, weight even.
- Pigeon→Front shin across the mat, back leg long. The classic outer-hip and glute opener for runners.
Yoga poses · continued
- Plank→Top of a push-up. One straight line from heels to crown, held for a breath inside the flow.
- Side Lunge→Wide stance, sink into one bent knee while the other leg stays straight. Deep adductor stretch.
- Sphinx→Face down on forearms, chest lifted. Gentle anterior-spine extension.
- Supine Twist→On your back, drop the knees to one side, gaze to the other. Spinal rotation and outer-hip release.
- Toe Squat→Kneel with toes tucked under, sit back on the heels. Plantar fascia and toe articulation.
- Upward Salute→The opening inhale of every Sun Salutation. Arms sweep overhead, slight back-bend through the upper spine.
- Wide-Leg Forward Fold→Wide stance, fold forward, crown of the head reaches toward the floor. Adductors and hamstrings.
- How Yoga Affects Marathon Training→Yoga's role in marathon preparation — flexibility, recovery, injury prevention, and the important distinction between restorative and vigorous yoga for runners.