2019-02-01_Australian_Yoga_Journal

Having the dowel behind you and holding onto it firmly will

keep your spine tractioned as you work your core. Lean back

only a small amount if you lack core strength, have been injured

or ill, or have a spinal issue.

Sit on the mat in Dandasana (Staff Pose). Place a block behind

you and put the dowel in front of it and behind your back. The

block will help to prevent you from falling over backward if you

start to lean back too far. (You can also do this near the wall

instead.) Reach your hands up on the dowel as high as you can.

Keep your hands separate, one slightly higher than the other.

The palm of your lower hand can face forward as it holds

the dowel. The palm of your upper hand can face back and

wrap around the dowel. As you lean back, the movement

will cause the dowel to traction your arms overhead,

creating spinal length while you work your core and

hip flexors. Leave your hands as high as possible, but

work within your shoulders’ range of motion—which

may mean bending your elbows a little. Focus on

maintaining that length as you lean back a little farther.

Hold for 3–5 breaths. Switch the grip of your hands, and

hold for another 3–5 breaths.

7 NAVASANA WITH LEGS ON THE FLOOR

Boat Pose

66

february/march 2019

yogajournal.com.au