Inner Light

For a radically different approach to weight loss, start not with diet and exercise, but with connecting to yourself.

By Linda Sparrowe, sequence by Ashley Turner

Get in the Flow

This flowing sequence is designed to build physical strength and to tone and engage your core and leg muscles. As you move through the poses, notice your inner 
dialogue and the language you use to describe your 
body. If you start to scold yourself, see if you can soften your gaze, smile, and let go of those judgments.

Throughout your practice, focus on your breath when difficult emotions or agitated thoughts arise. Even something as simple as noticing how the quality of your breathing changes when you feel anxious or stressed can be illuminating. Where do you feel tension in your body? When you soften and release that area of the body, does the quality of your breath change? The more you tune in to sensation—both on and off the mat—the more you can tell if something enhances you or depletes you, whether it's getting an 
extra hour of sleep or having an extra helping at dinner.

To Begin: Stand tall at the front of your mat in Tadasana (Mountain Pose), with your palms pressed together in Anjali Mudra (Salutation Seal), your eyes closed, and your head bowing to your heart. Silently acknowledge your efforts for showing up. Begin with three to five Sun Salutations to warm 
up your entire body. Focus on the quality of your breath and try to distribute it evenly throughout your whole body. During the sequence, concentrate on transitioning mindfully between poses, without holding your breath. 


Flow Between Warrior Pose II and Extended Side Angle Pose From Adho Mukha Svanasana (Downward-Facing Dog Pose), step your right foot forward between your hands and bring your left heel to the ground at a 45-degree angle. See that your right knee is directly over your foot, and distribute your weight evenly across both feet. Inhale and rise up into Warrior Pose II, with yours arms reaching out to the sides. Exhale, pause, and straighten your front leg. Check your stance by looking down to see that your ankles are under your wrists.

Then exhale and bend your right knee again and come into Utthita Parsvakonasana (Extended Side Angle Pose), placing your right fingertips to the outside of your right foot (or on a block) and extending your left arm over your left ear. On an inhalation, draw your navel in and engage your core as you rise back up to Warrior II. Repeat 2 to 4 more times on the right side to build strength and heat. Switch sides by turning your right foot in and your left foot out. Repeat 3 to 5 times on the left side.

Flow Between Goddess and Temple Pose From Warrior II on the left side, exhale and straighten your left leg. Bring your hands to your hips and turn both feet out 45 degrees (stepping the feet a little closer to each other if needed). Roll your weight to the outside edges of your feet and engage your core. On an exhalation, lower your hips until your knees are bent as close to a 90-degree angle as possible, and directly over your ankles. Draw your tailbone down toward your heels, and draw your hip points up. Inhale and reach your arms out to the sides.

Exhale and bring your left forearm to your left thigh or, if you are able, your left fingertips to the floor. Inhale deeply and come back up to center, using your core. Exhale and bring your right forearm to the right thigh, or your right fingertips to the floor. Repeat 2 to 3 more times on each side, breathing deeply. When you're finished, straighten your legs, turn your feet forward, and bring your hands to your hips. Come to a seated position on your mat.

Flow Between Table and Boat Pose Sit with your legs in front of you, knees bent, feet parallel and hip-width apart. Place your hands behind you, shoulder-distance apart, with your fingers pointed in toward yourself. (If that creates too much strain in your shoulders, point your hands away from yourself.) Roll your shoulder blades down your back and lift up through your chest.

Push through your hands and feet equally and, on an inhalation, lift your hips and come into Table Pose. Look down and see that your inner thighs are parallel. As you inhale, press through all four corners of your feet and lift your hips a little higher, moving your tailbone toward your knees. If it's comfortable for your neck, slowly let your head release back. Feel free to stay for 2 to 3 breaths if you have the strength. On an exhalation, slowly release into sitting position. Bring your fingertips to the back of your legs. On an inhalation, lift your chest and sternum. On an exhalation, relax your shoulders and lean back onto the top of your sitting bones. On an inhalation, lift your feet off the floor, knees bent, so that the thighs are angled about 45 degrees relative to the floor. Reach your arms forward, and, if you can, straighten your legs. Inhale and lift your chest and thighs a little higher, drawing your navel in toward your spine. Release your feet to the floor as you exhale. Repeat moving from Table Pose to Boat Pose 3 to 4 more times.

Single Leg Raises Lie down on your back. Extend both legs up at a 90-degree angle (or, for an easier variation, bend the knees), feet hip-width apart. Rest your arms by your sides, palms facing the floor. Press through the balls of your feet, spreading your toes. On an inhalation, draw your navel toward your spine (there will be a natural curve in your lower back). On an exhalation, slowly lower your right foot until it hovers 6 inches above the floor.

Inhale and pause, bringing the navel to the spine. Exhale and lift your right leg as your left leg descends. Inhale and pause, flexing your feet and spreading your toes. Repeat 3 to 5 more times. On an exhalation, bring both knees to your chest. Close your eyes, wrap your arms around your knees, and breathe into your lower back.

To Finish: Take a simple twist to 
each side. Start by drawing your knees into your chest. Then drop both knees over to the right, keeping the spine aligned. Keep your left knee directly over your right knee. Place your right hand on the left knee 
to keep the legs down. Extend your left arm out to the left and look over your left shoulder. Hold for 3 to 5 breaths, feeling 
the breath sweep up and down the spine. Bring your legs back to the midline and twist to the other side.

Come into Savasana (Corpse Pose). Relax for 
5 to 15 minutes. Slowly return to a simple cross-legged position. Sit tall with your hands in Anjali Mudra. Close your eyes and bow inward, acknowledging your efforts.

Linda Sparrowe, author of The Woman's Book of Yoga and Health and Yoga: A Yoga Journal Book, writes extensively on women's health topics. She lives in Boulder, Colorado.