Skip to main content
The Project

Back in my days in combat, I would have never thought I'd be practicing or teaching yoga, let alone trying to convince all of you to try it. I was a huge “NO” for yoga — until I was at a point of desperation, trying to heal from the invisible wounds of war, and a friend said to me, “You need some yoga in your life.” I thought she was crazy, but I was willing to try anything. First, it was meditation, and then yoga — and what happened as a result was nothing short of miraculous.

Through yoga I was able to bring balance and peace to my life, using my breath and moving my body in ways that restored the optimal environment for my body’s systems. As a result, I experienced more clarity and peace in my mind. I was sleeping better, eating better, and making decisions more quickly. I was a better parent, a better friend, a better partner, and basically just a better person overall. I became a huge “YES” for yoga, and I hope that you’ll say "yes" to giving it a try.

CHILD'S POSE

Come to your hands and knees with your knees slightly wider than your hips. Bring your big toes to touch behind you as you drop your hips toward your heels and lengthen forward from your core to your hands.

(Take 5 deep breaths in Child’s Pose).

Modification: Fold your mat under your knees to reduce knee pressure.

Return to your hands and knees with shoulders over wrists and hips over knees.

CAT POSE
Exhale — Lift and round your thoracic spine toward the sky as you drop your head and tailbone toward the floor.

Modification: Use fists for wrists to reduce wrist pressure.

COW POSE 
Inhale — Press your thoracic spine toward the floor while lifting your tailbone and head slightly toward the sky. (

Repeat Steps 2 & 3 ten times)

Modification: Use fists for wrists to reduce wrist pressure.

DOWNWARD-FACING DOG
With your toes tucked, exhale and lift your hips up and back. Press down with your hands to push your chest toward your thighs. Try to reach your heels toward the mat.

(Take 5 full breaths in downward dog)

SEATED CLOSED TWIST
Step your feet through your hands and come to a seated position with your legs straight in front of your body. Lift and cross your right leg over your left, placing your right foot just outside and above your left knee. Bring your left elbow to the outside of your right knee. Inhale to lift your core, and using the opposing force of your knee and elbow, exhale to twist your torso to the right. Switch legs and arms and complete the twist to the left side.

(Take 3 full breaths on each side)

Modification: Rest hands on legs rather than elbows to decrease back twist.

Dan Nevins