The Essential Six

For more than 25 years, Baron Baptiste, creator of the Baptiste Methodology, has devoted his life to creating and sharing transformational yoga practices and programs. An entrepreneur and visionary, Baron is committed to making yoga accessible to anyone and in ways that make a real and lasting difference, transforming the lives and bodies of people everywhere. His adaptive approach to yoga has been a catalyst for worldwide adoption of yoga as a daily practice, and is now being used by millions.

1. Mountain Pose (Tadasana)
All other poses originate from Tadasana (Mountain Pose). Every other posture — from Wheel to Handstand — is Mountain Pose in different shapes and planes. In Tadasana, the body is in neutral alignment in order to create both strength and ease within the pose. In the Journey into Power sequence, all else builds from here.

2. Downward Facing Dog (Adho Mukha Savasana)
Downward Facing Dog works the entire body. At the same time it engages the body’s major muscle groups, Down Dog serves as an active resting pose where a student can reset and achieve calm. If your wrists or shoulders bother you, a great modification for Downward Facing Dog is to bend the knees or anchor heels at a wall. If you still have wrist or shoulder discomfort, investigate an alternative position with your yoga teacher.

3. Warrior II (Virabhadrasana II)
Warrior II is a multipurpose pose. It strengthens the legs, core, and arms while honing the power of breath and concentration. This pose is accessible for all levels, and can be refined or simplified by the stance and depth of the lunge.

4. Tree Pose (Vrksasana)
This staple one-legged pose brings students into a natural state of physical and mental stillness. It requires not just a firm standing leg and core muscles, but also relaxed shoulders and face in order to create balance. If balance is an issue, practice near a wall or chair for safety — but do practice without holding on as the challenge will spark adaptation and mastery.

5. Wheel (Urdhva Dhanurasana) Wheel is one of the most vigorous poses in yoga. It strengthens your quadriceps and upper back while creating flexibility in your spine and chest muscles. It has a healthy cardiovascular effect, sends adrenaline and endorphins throughout the body, and adds years to your life. This is a life-changing pose, but challenging if you don’t have the range of motion required to feel comfortable in the pose. Alternatively, you can choose the bridge pose, or practice the backbend over a large stability ball.

6. Final Resting Pose (Savasana) Savasana allows us to experience conscious rest. In Baptiste Yoga, it is the last pose in the sequence and it allows students to soak up all of the physical and mental benefits gained from the practice. Savasana is a divine reset. Just reclining on your back helps regulate and return the parasympathetic nervous system and reset the body to a healthier physiological state.

Photo credit: Kelsey Kyro
Model: Bethany Lyons