Olive Strikes A Pose


One truth about yoga is this: Yoga looks different on every body. One version of a yoga pose is not better or more advanced than another. Often, yoga beginners worry about the picture of the pose. They want to do the pose “perfectly.” As with most things in life, this always isn’t possible.

One of the (many) benefits of yoga is when you allow yourself to find the ease in your body and mind, the poses will be a lot easier to do.

As a National Strength and Conditioning Association-certified personal trainer, Angela Salveo has taught a variety of group fitness classes, including spinning, boot camp and yoga. She offers some step-by-step instructions for several popular yoga poses.

©2013 KFS  ™Hearst Holdings, Inc.

©2014 KFS ™Hearst Holdings, Inc.

Lotus Pose

Lotus Pose

  1. Sit on the floor and bend your right knee to bring the lower leg up into a cradle.
  2. Draw the knees as close together as possible; the outer edges of the feet are notched into the crooks of the opposite legs.
  3.  Hold for a few seconds to begin and gradually add a few seconds each week until you can comfortably sit for a minute or more.
"Om with Olive"

“Om with Olive”

Bow Pose

Bow Pose

  1. Lie on your stomach with your arms by your side, palms facing upwards.
  2. Roll your shoulders down and back and bend both knees so that the feet move towards the buttocks.
  3. With as little twisting as possible grasp your ankles with your hands.
  4. Contract through the abdominals to lengthen the lower back and support the spine.  At the same time, keep the knees hip width apart, press the feet back into the hands, creating a natural lift.
  5. Hold for 5 breaths or more before you gently release the feet.


Lord of the Dance Pose

Lord of the Dance Pose2

Start in Mountain Pose. Shift your weight on to your right foot and bend your left knee to bring your foot towards your left buttock. Grab the inside of your left foot with your left hand and extend your right hand toward the sky.

  1. Find your balance and push your left foot into your left hand so that your back foot rises up behind and away from you.
  2. To counteract the compression in your lower back, keep your core engaged and remember to breathe.
  3. Stay in the pose for 20 to 30 seconds, then slowly release. Repeat on the opposite side, holding for the same length of time.

Lord of the Dance Pose

Apparel credit: Fabletics


The difference between beginner and advanced yoga has to do with what is going on in your mind. When you let go of the notion of perfection in yoga, you may find that the poses actually become more natural and more fluid.

So go easy on yourself! You may find yourself more flexible when you do.

About Angela Salveo

Angela Salveo is a certified American College of Sports Medicine (ACSM) Wellcoach. She grew up in an active family, falling in love with fitness from early childhood. She participated on many team sports, including cheerleading from Jr. High through collegiate level and track through high school. Majoring in Exercise Physiology at Iowa State University, she became a NSCA-certified personal trainer. Angela is a certified American College of Sports Medicine (ACSM) Wellcoach and a level 1 CrossFit coach, as well as CrossFit Gymnastics and CrossFit Kids-certified. She and her husband own a CrossFit gym/box in New Jersey called CrossFit Salus.





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