2019-04-01_Australian_Yoga_Journal

BUILD A POSE

your practice

86

april 2019

yogajournal.com.au

PHOTOS: JEFF NELSON; MODEL: AMY IPPOLITI; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: ASHLEY SMITH; CLOTHING: PRANA

Urdhva Mukha Paschimottanasana

}

Upward-Facing Intense Stretch Pose

Learn how to hug your torso and thighs together and lengthen upward to

fi d b l i thi k f A i Carpenter’s sequence.

Getting into

the Peak Pose

From a seated position, bend your

knees and hook your big toes. Lean

back to the edge of your sit bones as

you firm your legs to straighten them.

On an inhalation, expand your chest.

On an exhalation, fold your thighs

and your torso in toward each other.

Place your palms on your feet,

stretching your heels upward. On an

nhalation, press your shoulder blades

n, drawing your chest and face up.

On an exhalation, fold your legs

deeper into your chest. Aim to use

your hip flexors, abdominal wall, and

deep spinal muscles—engaging the

entire core. As these muscles work in

harmony, you will find your centre

ine and come to balance on your sit

bones. Hold here for 5 breaths.

Cues

PRESS YOUR HEELS UP

as you pull your hands

down and your shoulder

blades down and in.

FOLD YOUR

THIGHS AND

YOUR TORSO

in toward

each other.

PRESS THE TOP

OF YOUR SACRUM

AND LUMBAR SPINE

in and up to shift up

onto your sit bones.

FIRM YOUR LEGS

on all sides to

straighten them.