Kathryn Budig's 10 Poses That Stand the Test of Time

Kathryn Budig gives it to us straight: Her top 10 list of poses all yogis should be practicing on the regular—regardless of level and latest goals.

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Step 1 Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.) Step 2 Separate your thighs slightly wider tha...
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Step 1 Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Step 2 With an exhalation slowly lower your torso a...
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Step 1 Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wi...
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Step 1 Start in Adho Mukha Svanasana (Downward-Facing Dog). Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm. Step 2 ...
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Step 1 Stand in Tadasana. With an exhalation, step or lightly jump your feet 3_ to 4 feet apart. Rest your hands on your hips. Turn your right foot out to the right 90 degrees and turn your left foot...
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Step 1 Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper ar...
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Step 1 Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as ...
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Step 1 Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as ...
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Step 1 Sit on the floor with your legs straight in front of you. Use a blanket under your buttocks if necessary. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your r...
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Step 1 Before performing the pose, determine two things about your support: its height and its distance from the wall. If you're stiffer, the support should be lower and placed farther from the wall;...
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Created By Patty Hodapp

Fitness Instructor

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.