Inner Stillness

An antidote for stress


UTTANASANA (Standing Forward Bending Pose)

Stand with your feet mat width apart and heels eight to 10 inches from the wall. Rest your sit bones at the wall. On an exhalation, bend forward and rest your forehead onto support.  Find the actions while you hold the pose.

ADHO MUKHA SUKHASANA (Forward Bending Cross-legged Pose)

Sit with your legs stretched straight out in front. Cross your right ankle over your left and draw your heels towards your pelvis as your knees bend to the sides. Release your forehead to a support if it does not reach the floor. Find the actions. Hold the pose. Come up, change the crossing of the legs and repeat.

Winnipeggers Helen Maupin ( and Candace Propp ( are 500-hour certified yoga teachers and authors of the Creating Space: Yoga Actions book series. To purchase print or ebooks, visit their websites. For yoga teacher training with them and Stacy Schroder go to




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– Helen Maupin