COR Yoga Santa Rosa

Dancer Pose (Natarajasana) is a graceful, one-legged balancing backbend that stretches your shoulders, chest, and thighs. It builds deep core stability, improves focus, and embodies a dynamic balance between effort and surrender. 

Follow these steps to find your flow:
1. Ground & Prep
Start in Mountain Pose (Tadasana). Shift your weight into your right foot and root down through all four corners to engage your standing leg. Engage your core and firm your glute to stabilize your pelvis. 

2. Catch the Foot
Bend your left knee and reach your left hand back to grab the inside or outside of your left foot or ankle. Keeping your hips square to the front of the room, draw your bent knee in so it aligns with your standing leg.

3. Extend & Open
Reach your right arm straight forward. On an inhale, lift your chest and lengthen your spine. As you exhale, press your left foot actively back and up into your hand, letting this “press-and-pull” motion naturally hinge your torso slightly forward. 

4. Breathe & Hold
Keep your chest lifted, your gaze focused steadily on a single point (drishti), and your hips squared to the mat. Hold for 5 to 10 steady breaths.

Modifications & Tips
If you can’t reach your foot: Loop a yoga strap around your ankle to extend your reach.

If you are wobbly: Practice near a wall and use your free hand to rest against it for support.

Alignment check: Avoid letting your hips or lifted knee splay out to the side, which can cause low back strain.

First 50 People Receive This Rate!  

✅ Enjoy Unlimited Classes
✅ 9 Modalities
✅ SŌLIS Our Heated Studio Room
✅ AŪRA Our Non-Heated Studio Room
✅ Dynamic Flooring Safe on Joints
✅ Extra Space Bewteen Mats to Stretch
✅ Reserve Your Mat Spot Upon Booking

All for $129 a month!

LINK IN BIO

COR Yoga+ — Sonoma County’s premier destination for Hot Yoga, Mat Pilates and everything in between. Located in Santa Rosa, with multiple studio rooms enjoy a fresh and exceptional experience in our heated and ambient rooms.

• Reserve Your Mat Spot
• Duel Heating Infrared + Furnace
• Extra space between mats
• Dynamic flooring, safe of joints
• 9 class formats, something for everyone

Triangle Pose (Trikonasana)
1. Establish your base
Begin standing at the top of your mat, step your feet wide apart (about 3.5 to 4 feet). Turn your right toes to point directly forward (90 degrees) and angle your left toes in at about a 45-degree angle. Your right heel should align roughly with the middle arch or heel of your left foot.

2. Engage the legs
Firmly press down through all four corners of both feet. Pull your kneecaps up to engage your quadriceps, but maintain a very slight micro-bend in your front knee to avoid locking it.

3. Extend the arms
Inhale and reach both arms out to the sides at shoulder height, keeping them parallel to the floor. Actively stretch from fingertip to fingertip.

4. Hinge at the hips
Exhale and reach your right fingertips as far forward over your right foot as you can. Once you can’t reach any further, tilt your pelvis and fold sideways from your right hip joint.

5. Find your hand placement
Lower your right hand to rest on your right shin, ankle, or a Yoga Block placed just outside your ankle. Avoid putting weight on your hand; the goal is not to touch the floor, but to keep your side body long and even.

6. Open the chest and stack the shoulders
Reach your left arm straight up toward the ceiling so your arms form a single vertical line. Rotate your torso and chest toward the long edge of the mat, gently stacking your left shoulder directly above your right shoulder.

7. Align your head and neck
Keep your neck in a neutral line with your spine. You can gaze straight forward or look up toward your top hand, provided it doesn’t cause strain in your neck. Hold for 5 to 10 breaths, then press firmly through your feet and inhale to return to an upright position before switching sides

Then explore some of the variations:
• extended- for the lateral stretch
• half-bound - to open the chest
• revolved - for the deep twisting