Yoga How-To
Pose guides and technique from Erin Sampson, built from the cues she gives in her classes. Every article links to free classes so you can practice it with her.
Yoga How-ToYoga for Lower Back Pain: What to Do and What to SkipGentle yoga for a tight or sore low back from Erin Sampson. The poses she reaches for first, plus the ones she modifies or skips.
Yoga How-ToPigeon Pose, Done Safely: Props and Easier OptionsErin Sampson's cues for a safer half pigeon. Where your front foot goes, when to grab a block, and an easier reclined version.
Yoga How-ToDownward Dog: The Fixes That Make It Feel GoodDownward dog feeling tight or awkward? Erin Sampson's alignment cues, plus what to do when your wrists or hamstrings say no.
Yoga How-ToHow to Do Chaturanga Without Hurting Your ShouldersErin Sampson breaks down chaturanga step by step, with the modifications she teaches for shoulders that need more support.
Yoga How-ToHip Openers Beyond Pigeon: Garland, Lizard and Figure FourNot a fan of pigeon? Erin Sampson's cues for garland pose, lizard and figure four, with props and easier options for tight hips.
Yoga How-ToYoga for Better Sleep: My Evening Wind-Down ClassesErin Sampson's evening yoga for winding down: the breathing, the gentle stretches and legs up the wall, plus her bedtime and yoga nidra classes.
Yoga How-ToYoga on the Road: Hotel Rooms, Campgrounds and Other Small SpacesHow we keep practicing yoga while traveling, from hotel rooms and car seats to a ship at sea, plus the free 30 day Traveling Flow challenge.
Yoga How-ToBoat Pose and Core Work Without Straining Your Neck or Low BackErin Sampson's cues for boat pose, low boat, leg lowers and crunches, so your core does the work instead of your neck and low back.
Yoga How-ToTwists Done Well: Seated and Standing Twists, Lengthen Then TwistErin Sampson's cues for seated and standing yoga twists: inhale to lengthen, exhale to deepen, and twist from the base of your spine.
Yoga How-ToTriangle Pose: The Cues That Change ItErin Sampson's triangle pose cues: how long your stance should be, where your bottom hand goes, and why you take the weight out of it.
Yoga How-ToMusic or Silence? How I Think About Sound in Your Yoga PracticeWhy there's no music in Erin's classes, where to find her Spotify playlists, and when practicing in silence is the better choice.
Yoga How-ToNew to Yoga? Start with the Intro to Yoga SeriesNever taken a yoga class? Erin Sampson's free Intro to Yoga Series breaks down the basics one pose at a time. Here's what's in it and where to start.
Yoga How-ToLow Lunge vs Crescent Lunge: Setting Up Your Lunges So Your Knee and Low Back Are HappyErin Sampson's cues for low lunge, crescent moon and crescent lunge, so your front knee stays over your ankle and your low back stays long.
Yoga How-ToWhy You Shouldn’t Skip Shavasana (and How to Actually Rest in It)Erin Sampson on why shavasana is the most important pose in yoga, how to set it up so you can actually relax, and how to come out of it gently.
Yoga How-ToBackbends, Safely: From Bridge Pose to WheelErin Sampson's step by step path from bridge to wheel: warm up the shoulders and hip flexors, keep your knees in, and never plop onto your head.
Yoga How-ToHow to Build a Home Yoga Practice Week That Actually SticksErin Sampson's simple plan for a home yoga week you'll keep doing, with real classes for each day and how A Year of Yoga keeps you going all year.
Yoga How-ToDeep Stretch and Yin-Style Holds: How Long to Hold and What to FeelErin Sampson explains how long to hold deep stretch and yin postures, and how to tell useful sensation from pain.
Yoga How-ToYoga for Your Neck and Shoulders After a Day at a Desk (or in the Car)Stiff neck after a long day at a computer or behind the wheel? Erin Sampson's simple stretches for your neck and shoulders, most of them doable in a chair.
Yoga How-ToYoga for Tight Hamstrings: Bend Your Knees, Keep Your Spine LongTight hamstrings? Erin Sampson's honest approach: bend your knees, hinge instead of round, use a strap, and let each exhale take you a tiny bit deeper.
Yoga How-ToBalance Poses: How to Wobble Less in Tree, Half Moon and Warrior 3Erin Sampson's cues for tree, half moon and warrior 3: where to look, what to do with your standing leg, and why falling out is no big deal.
Yoga How-ToYoga for Athletes: Recovery Classes and the 30 Day Athletes ChallengeErin Sampson's yoga classes for sore muscles and recovery days, plus how the free 30 Day Athletes Yoga Challenge mixes building days with rest.
Yoga How-ToSide Plank and the Core Work That Makes Arm Balances PossibleErin Sampson on side plank: how to stack it, every modification worth knowing, and the core work that quietly gets you ready for crow and arm balances.
Yoga How-ToShort on Time? My Best 10 to 20 Minute Yoga Classes and How to Use ThemNo time for an hour on the mat? Erin Sampson shares her favorite 10 to 20 minute yoga classes and when to reach for each one.
Yoga How-ToBreathing in Yoga: How I Cue the Breath (Ujjayi and Matching Breath to Movement)Why Erin Sampson starts every class with the breath, how to find ujjayi (think fogging up a mirror), and how to match your breath to movement in a flow.Recent Five Parks Yoga News
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Yoga for Lower Back Pain: What to Do and What to Skip
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Pigeon Pose, Done Safely: Props and Easier Options
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Downward Dog: The Fixes That Make It Feel Good
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How to Do Chaturanga Without Hurting Your Shoulders
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Find Your Practice: Introducing the Five Parks Yoga Class Finder
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The Yoga Postcard Series: 17 Classes from the Places We’ve Traveled
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Hip Openers Beyond Pigeon: Garland, Lizard and Figure Four
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Yoga for Better Sleep: My Evening Wind-Down Classes
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Yoga on the Road: Hotel Rooms, Campgrounds and Other Small Spaces
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Boat Pose and Core Work Without Straining Your Neck or Low Back
