AustralianYogaJournal-April2018

(Marcin) #1

62


april 2018

yogajournal.com.au

YOGAPEDIA


r r ti


Stretch your hamst


in these prep pose


Baddha Utthita Parsvakonasana


Bound Extended Side Angle Pose

Benefit
Stretches your upper and lower trapezius (muscles that run along
your back and shoulders), pectoral and intercostal muscles (chest
muscles), and hamstrings. Strengthens your pelvic floor.

Instruction
From Downward-Facing Dog, turn your left foot slightly outward
and step your right leg forward between your hands. Bend your
right knee so it is above your right ankle. Slowly work your right
arm underneath your right leg, keeping your leg at a 90-degree
angle. Drop your back heel and keep pressing the outer edge of
your left foot into the mat. Lift your left arm up, bend your left
elbow, and reach behind you. Clasp your left fingers or wrist with
your right hand. (If you can’t yet grasp your hands together, hold a
strap.) Move your left shoulder back to open your chest and

Utthan Pristhasana Lizard Pose


Benefit
Strengthens your adductors, hip flexors, hamstrings, quadriceps,
and pelvic floor; prepares your body for deeper hip openers.

Instruction
From Down Dog, exhale and step your right foot forward to the
outside edge of your right hand. Press into the ball of your left foot
for a breath, reaching out through your left heel to stretch and
activate your left hip and groin muscles. Check that your right knee
is stacked over your right ankle. Distribute your weight evenly
across both hips. Then lower your hips slightly, and either stay here
or take it deeper by lowering down onto both forearms, maintaining
lift in your chin and chest. Hold for 5–10 breaths. (If you want an

Parighasana Gate Pose


Benefit
Stretches your lats, QL muscles (quadratus lumborum—deep core
muscles), intercostals, hamstrings, calves, and adductors; encour-
ages spinal elasticity; opens your shoulders; stimulates abdominal
organs.

Instruction
From a seated position, extend your right leg forward. Fold your left
leg and place your left heel close to your left buttocks, with your
shin and the top of your left foot on the mat. Your thighs should be
in a right angle. Walk your arms forward as far as possible so that
you feel a stretch through your sides. Then reach your right arm
across your left knee, placing your hand on your knee, twisting as

shoulders. Widen your collarbones and keep your chest open and
lifting. Turn your head to look up at the ceiling with a soft gaze. With
each breath, try to lift your chest toward the ceiling. Keep your legs
engaged, and reach your tailbone toward your left heel. Hold for
5–10 breaths. Repeat on the other side.

even deeper stretch, begin to work your right shoulder under your
right knee. You can stay here for 5 breaths or extend your arms out
to your sides, staying strong and active in your legs and core.)
Repeat on the other side.

you fold to the right side. On an inhalation, reach your left arm
overhead and toward your right foot—the goal is to place your
hand on your foot. You can stay here or bring your right arm to join
your left hand. Hold for 5–10 breaths. With each inhalation, open
your chest a little more, and with each exhale, twist toward the
ceiling. Exhale to release, then repeat on the other side.
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