2019-02-01_Australian_Yoga_Journal

1 TADASANA Mountain Pose

Using a dowel for Mountain Pose (pictured on previous page) can

relieve pressure in your lumbar spine through axial extension. If

you tend to slouch or have hyperkyphosis (exaggerated rounding

of your upper back), it will also help you to lift and open your

chest as you pull on it.

Stand in Mountain Pose with your feet hip-width apart. Place the

dowel between your feet so that it’s near the middle of your feet

but slightly closer to the balls of your feet than your heels. Reach

up to clasp the dowel, one hand over the other, so that your

2 PREPARATION

FOR UTTHITA

PARSVAKONASANA

Extended Side Angle Pose

In lateral standing poses, a dowel can be used in

many ways. This version, with one arm up and

one arm down, allows you to rest your head

against the dowel once you move into the pose

and to use it as light resistance to help turn your

trunk away from the floor. Resting your lower

hand on the dowel and using it for support takes

weight off your front leg and hip. Pressing the

dowel against your leg gives your front sit bone a

point of resistance against which to press forward.

This preparation can also be used for Triangle

Pose.

Hold the dowel vertically in your right hand, and

walk your feet apart about 1 metre, or a full leg

length. Turn your right foot toward the front of

your mat, and position the dowel in front of your

right leg, just above your knee joint. Lift your left

arm above your head, keeping your elbow bent,

and take hold of the dowel, palm facing forward.

Holding the dowel in place, bring your right arm

and shoulder forward in front of the dowel. Take

hold of it with your right hand facing back, palm

against the dowel. PHOTOGRAPHY BY ZEV STARR-TAMBOR MODEL: ALISON WEST; PHOTOGRAPHED ON LOCATION AT YOGA UNION IN NEW YORK; HAIR/MAKEUP: LAURA COSTA; CLOTHING: MODEL’S OWN

hands are roughly in front of your forehead for the best

leverage. Relax your shoulders and neck. Pull down on the

dowel to lengthen your spine. Imagine that you’re moving

your back ribs and the back of your pelvis away from each

other to prevent overarching your lower back. The action of

your arms helps to draw the bottom of each of your

shoulder blades down without pinching and moves your

mid-thoracic spine and ribs in. Again, avoid lifting your

shoulders. Hold for 5 breaths, pause, switch your hands, and

then hold for another 5 breaths.

62

february/march 2019

yogajournal.com.au