Make sure you bring your sense of humor to the mat for this pose, because if this is your first time giving it a try, you're probably going to fall over — a lot! Getting all bent out of shape (no pun intended) is not going to help. Go ahead and laugh at yourself, then get right back up and try again. This is the kind of pose where practice makes perfect because the more you try, the stronger and steadier you'll become, and that my friends, will land you in this pose like a champ. Follow this sequence on one side and then repeat on the other. When you reach the end of the sequence, if you're worried about face-planting into the hardwood floor, place a folded towel underneath you.

Fierce

• Stand with your feet touching at the top of your mat.
• Bend the knees, lowering the hips into a squat as you raise the arms overhead, pressing palms together.
• Shift weight into the heels, and gaze at your hands for five breaths.

Source: Louisa Larson Photography [1]

Side Fierce

• From Fierce pose, keep the knees bent as you bend the elbows, twisting the torso to the right, crossing the left upper arm over the right thigh.
• Firmly press the bottom elbow down to lift the torso up, bringing the palms to the center of your chest.
• Continue to keep weight in your heels as you gaze up and over the right shoulder, holding for five breaths.

Source: Louisa Larson Photography [2]

Seated Spinal Twist

• From Side Fierce, keep the twist in the torso as you bend the knees all the way, lowering your hips toward the floor.
• Extend the left leg out in front of you as your tush hits the mat.
• Plant your right hand behind you for support and actively press the left elbow against the outer thigh to increase the twist even more.
• Gaze over the right shoulder, breathing deeply for five breaths.

Source: Louisa Larson Photography [3]

One-Legged Lift

• From the Seated Spinal Twist, release your arms and bring the torso back to center.
• Grab the right foot with the left hand, and thread your right hand underneath the right knee. Use your left hand to press the foot back. This will help you crawl underneath the knee a little further. Your goal is to get the right knee as high onto the right shoulder as possible.
• Release the hands to the floor, and actively pull the right heel down to firmly bend your knee around the shoulder.
• Bend the elbows, fold the torso over the left leg, then straighten the arms, lifting the left leg into the air. If this is too difficult (it takes major core strength), just keep the left heel on the ground and lift the hips up.
• Hold wherever you can for five breaths.

Source: Louisa Larson Photography [4]

Eight Crooked Limbs

• You can go right into the next pose while you're lifted in the previous pose, or if your upper body needs a break, go ahead and lower your tush back to the floor.
• Cross the left ankle over the right ankle.
• Lift the tush, bend the elbows at 90-degree angles, then straighten the legs out to the right side, keeping the shoulders parallel with the floor.
• Try to hold for five breaths, then straighten the arms, bend the knees, bring the feet back to center, and sit on the floor.

Source: Louisa Larson Photography [5]

Knee to Tricep Plank

• From your seated position, work your way into plank position with the hands underneath the shoulders.
• Bend the right elbow slightly and bring the right knee forward, resting it on the "shelf" made by your arm.
• Hold here for five breaths, keeping the core strong and the pose steady.

Source: Louisa Larson Photography [6]

Noose

• Come back to plank position and step or hop the feet forward between the hands, coming into a low squat.
• Balancing on the balls of the feet with the feet touching, cross the left elbow over the outer right knee.
• Either press the palms together for an easier modification, or try to bind around both knees by reaching the right arm around the lower back. Clasp the fingers together, or if you can, hold the right wrist with the left hand.
• Wherever you are, try to gently shift weight back so you're resting on both soles of the feet.
• Gaze over the right shoulder, holding for five breaths.

Source: Louisa Larson Photography [7]

Crow

• From Noose pose, release the hands and bring the torso forward. Separate the feet coming into a Wide Squat [8]. Place your palms firmly on the ground in front of you. Be sure to spread your fingers as wide as you can, and press into your fingertips to release any pressure in your wrists.
• Straighten the legs slightly and place your knees as high up onto your triceps as possible, toward your armpits.
• Shift your weight forward into your hands, and lean the weight of your knees into the backs of your arms. Lift one foot off the ground and then the other. If you can bring your toes together, you'll feel more compact, and it'll be easier to balance. Squeeze your knees together slightly, and pull your belly button in toward your spine to give you a sense of lightness.
• Stay balanced for five breaths. If you fall, just get back into it!

Source: Louisa Larson Photography [9]

Side Crow

• Now that you're got the hang of balancing on the arms in Crow, release the feet to the floor, touching the knees and toes together.
• Rotate your torso to the right, and place both palms flat on the ground, shoulder width apart. They should be perpendicular to your thighs.
• Spread your fingers as wide as you can, and begin to shift to the right, putting some of your weight into your hands. Your outer right knee is going to rest on your left elbow, and your outer right thigh (close to your hip) is going to rest on your right elbow. Think of your arms as the legs of a table, and your left thigh is the tabletop.
• Try to keep your knees together as you shift all your weight into your hands and slowly lift your feet off the floor.
• It's OK if you lose your balance and fall over. Just keep trying until eventually you can hold this pose for five even breaths.

Source: Louisa Larson Photography [10]