tofino yoga - dance for joy

Tofino yoga: Dance for Joy

by Natalie Rousseau, Tofino


This energizing sequence creates strength and focus and is a great one to do on the beach. Warm up with a few Sun Salutations or a 15 minute walk and finish with a few moments sitting in stillness or laying on your back in Savasana (Corpse Pose).

Try to hold each pose for 5-10 deep slow breaths, paying attention to the details and keeping your face (and mind) relaxed.

Have fun!

tofino yoga - tadasana


  1. Face the short end of your mat and step your feet hip distance apart.
  2. Grow tall through your spine, pressing your thighs back and lengthening your tail as you lift you sternum.
  3. Posture should be alert, yet relaxed. Breathe deep here.
tofino yoga - virabhadrasana 1

Virabhadrasana 1

  1. Step your right leg back about 4 1/2 feet and reach your arms up over your head.
  2. Exhale, bend your left knee directly over your ankle keeping your weight in your back leg.
  3. Keep hips, heart, and gaze facing forward, shoulders relaxed away from your ears.
tofino yoga - parvrita parsvakonasana

Parvrita Parsvakonasana

  1. From Virabhadrasana 1 inhale to lengthen up through your right side waist and exhale to twist left reaching across your thigh with your right upper arm. Place palms in prayer position with your fingertips pointing in the direction of your spine.
  2. Press palms firmly together to keep upper back broad and continue to twist deeper with each exhale. Each inhale breath should encourage length in the spine.
  3. Keep weight in the left big toe mound and the right outer heel as you draw your left hip back to stretch your outer hip.
tofino yoga - parvrita parsvottanasana


  1. Straighten your left leg as you come out of the previous pose and square your hips to the front of your mat as you lift your arms to the height of your shoulders.
  2. Exhale to reach your arms back taking hold of each elbow with each palm (or taking a reverse prayer pose if you can). Inhale to lift your chest, and exhale to fold forward over you left leg.
  3. Keep weight in the left big toe mound and the right outer heel as you draw your left hip back to stretch your outer hip
tofino yoga - prasarita padottanasana

Prasarita Padottanasana

  1. Turn your feet so you are facing the long edge of your mat and the toes point forward. Angle the big toes in slightly and bring your hands to your hips.
  2. Inhale lift your spine. Exhale fold from your hips and bring your hands to the floor in line with your feet.
  3. Inhale look up halfway lengthening the spine again, exhale bring your head towards the floor and allow the neck to soften as you draw your shoulders away from your ears.
tofino yoga - natarajasana


  1. Face the short end of the mat and step your feet hip distance apart. Find a still point for your gaze and sink your weight down into your left leg.
  2. Lift your right heel towards your buttocks and reach back with your right hand to catch the inner (big toe side) arch of your foot. Bring thighs together and raise your left arm overhead.
  3. Press your right foot into your hand as you lift your right thigh and hinge forward from your hips. Lengthen upwards with your left arm and expand through your sternum without collapsing your belly from your spine.
tofino yoga - padangustasana


  1. Facing short end of your mat bring hands to hips, inhale to lengthen up through your spine.
  2. Exhale to hinge forward from your hips, release your hands and take hold of your big toes with your first two fingers and thumb. Inhale lift your toes and look forward to extend your spine.
  3. Exhale to bring chest to your thighs, releasing the head down from the shoulders as you lift the shoulders away from your ears.
  4. Return to Tadasana from here for 5-10 breaths.

For questions or more info, call Natalie at 725-8363 or email

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Tofino yoga: Dance for joy. This energizing yoga sequence by Natalie Rousseau sequence creates strength and focus and is a great one to do on the beach in Tofino.

tofino time august 2007

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