Mastering these inversions and backbends is both challenging and humbling. "Making progress in these poses is more of a confidence builder than mastering run-of-the-mill mat work," says Sara Ivanhoe, a yoga instructor at Yoga Works in Santa Monica. Hold each pose for 10 breaths.

Forearm Balance
Improves technique, strength, and patience.


Stand at arm's length from the wall. Walk hands down wall and move into Downward Facing Dog position with fingertips 6 inches from wall.
Lower forearms and palms to floor, squeezing elbows in so they are directly in line with wrists. Bring body forward to shift weight onto forearms, engaging biceps. (Press forearms away from floor. Don't collapse in the shoulder joints or bury entire body weight into wrists. Knuckles should not be white.) Walk feet toward hands until you are in full Dolphin pose. Your neck is relaxed and eyes looking forward, beyond fingertips.


Beginners: Use a donkey kick. On an inhale kick right leg up and overhead until it gently rests on wall. Follow with left leg. When you have achieved full pose, take one heel and then the other off wall to practice balance without support.


Advanced practitioners: Use your core to draw legs together, joining knees to ankles, raising legs 90 then 180 degrees so the body reaches a complete inversion.

Handstand
Even an assisted Handstand is a mini victory.


Move into Down Dog and pull shoulder blades down toward tailbone. Next, bend one knee, and kick up with other leg. Try this while facing a wall if you are afraid of kicking over. Squeeze glutes and contract abs to keep still and prevent back from arching.

    Dancer
Aligns your body and teaches you to overcome distraction.


Stand with weight over right leg and bend left knee. Grab outside of left foot with left hand, holding it behind. Lift abdomen up without arching lower back. Lift left foot toward ceiling, pushing it away from body. Lean forward until torso is nearly parallel to floor. Extend right arm forward for balance; hold for 5--15 breaths. Release gently and repeat on other side.

Seated Meditation
Ignore urges to fidget or ruminate, and feel yourself become more disciplined.


Sit cross-legged and lift spine so back is relaxed yet straight. Close eyes and place both palms over heart. Focus on your resolution or goal, and hold for more than 10 deep breaths.