Half Moon Pose (Ardha Chandrasana) is named for Chandra, the moon god who teaches us about cycles and transitions. Chandra was cursed to wax and wane forever—growing full and bright, then diminishing, then growing bright again. This is what Half Moon teaches: you're not meant to be full and bright all the time. You move through phases. The key to Half Moon balance? Stop trying to hold perfectly still. Balance isn't static—it's constant micro-adjustments. The wobble IS the practice. Every time you wobble and catch yourself, you're building neural pathways for better balance. For sustainable alignment: press through all four corners of your standing foot, actively engage your lifted leg (it's not passive), and let your top hip roll slightly forward instead of forcing it to stack. Your bottom hand is just a kickstand—your standing leg does the real work. Includes modifications for balance challenges, tight hamstrings, and neck issues. Honor the phase you're in today.

Warrior II (Virabhadrasana II) is named after Virabhadra, a fierce warrior born from Shiva's grief and rage. But this pose isn't about violence—it's about righteous action, fierce compassion, and the strength to stand up for what matters. Warrior II teaches you to be powerful without apology. The key to sustainable Warrior II alignment? Press your front knee out toward your pinky toe (not letting it cave inward), and actively engage your back leg by pressing through the outer edge of your back foot. Both legs work equally—your back leg is your foundation, not decoration. From your strong legs, lift your torso vertically while extending your arms actively. If you can't breathe deeply in the pose, something needs to adjust. This pose trains your nervous system to feel grounded power—not aggressive, not passive, just clear and strong. Includes modifications for knee pain, hip tightness, and building sustainable strength in this foundational standing pose.

Triangle Pose (Trikonasana) asks you to do two opposite things simultaneously: ground down AND reach out, stay stable AND expand. In the yoga tradition, the triangle represents the trinity—past, present, future—and the balance point between stability and expansion. The key to Triangle Pose alignment that most people miss? Press through the outer edge of your back foot. This activates your back leg, levels your hips, and creates the foundation you need to expand without toppling over. Both legs work equally—your back leg is your anchor. Reach forward first with your front hand, not down. Keep your spine long and side body extended. Your bottom hand just rests wherever it lands—shin, block, or floor. If you're pressing hard to hold yourself up, you've gone too far. Triangle teaches your nervous system how to stay grounded while expanding, how to reach in multiple directions without losing your center. Includes modifications for tight hamstrings, finding stability in the pose and more.

Downward Facing Dog wrist pain is one of the most common yoga complaints. As a yoga instructor with carpal tunnel in both wrists who's had release surgery, I'm not speaking theoretically—I'm speaking from experience. The secret to pain-free Down Dog? It's not about wrist strength. It's about full-body weight distribution. Learn how to practice Downward Dog without wrist pain by pressing through your entire palm, pushing the ground away, activating your core (uddiyana bandha), and lifting your hips up and back. When you distribute effort across your whole body, your nervous system can settle and you can actually breathe. Includes modifications for carpal tunnel, tight hamstrings, and shoulder issues—plus the deeper meaning of this inversion as a gesture of surrender and devotion. This is alignment that works for YOUR body, not Instagram-perfect shapes. Welcome to the Foundational Alignment Series, where ancient wisdom meets modern bodies.

Here's what I love about mountains: they don't try to be smaller or quieter or more convenient. They just ARE—rooted deep into earth, reaching toward sky, unapologetic in their presence. That's Mountain Pose. Not about standing "correctly" but standing consciously. When you practice this grounded awareness, you're training your nervous system to feel safe. You're teaching your body it can be both strong and soft. True power comes from being deeply rooted.