AustralianYogaJournal-April2018

64

april 2018

yogajournal.com.au

1 Uttanasana

Standing Forward Bend, variation

Standing at the top of your mat, fold forward,

bending your knees enough that your rib cage

touches your thighs. If you tend to dig your heels

into your mat, bring more of your weight into the

balls of your feet. Spread and lengthen your toes

to make a clearer connection to the earth. Fit the

tips of each elbow into the opposite palm. Let your

head and neck hang. Stay here for 5 breaths.

THIS TIME OF YEAR IS WHEN many of us think about what we want more (or

less) of in our lives—and what we’re going to do to make our dreams a reality.

In order to do this successfully and sustainably, you must have a combination of

stability and ability. That’s where Katonah Yoga comes in. Developed by veteran

yoga teacher Nevine Michaan, Katonah incorporates Taoist principles, Chinese

medicine, and sacred geometry to work with the body’s glands and internal

organs.

One of the big aims of Katonah Yoga is to help you feel more stable by

“fitting” yourself into your own body. For example, when you’re in a low lunge

with your right foot forward and your hands alongside your feet, your right

knee should fit into your right armpit. This makes it easier to feel more rooted,

balanced, and buoyant in the shape of each posture. I practice the following

sequence most mornings. When I start the day from a stable, grounded place, I’m

able to see what’s going on around me, name where I want to go, and figure out

the best way to get there.

A sequence to

By Sian Gordon

Live a more

abundant life

2 Adho Mukha Svanasana

Downward-Facing Dog Pose, variation

Place your hands on the ground, and bend

your knees even more. Lift your sit bones

toward the sky, and walk your feet back to

Down Dog. Bend your knees again and

lift your sit bones so you feel a wave-like

motion through your lower back; this helps

you move more energy through the pose.

Hold for one round of breath, then move

from the balls of your feet into Plank Pose,

maintaining a back bend behind your heart.

Alternate between Down Dog and Plank

Pose 10 times.

3 Marjaryasana and

Bitilasana

Cat-Cow Pose, variation

From Down Dog, come onto all fours with

your knees under your hips, hands under

your shoulders. Spin your wrists so your

fingers face your knees. Root your pinky

toenails into the mat and begin to undulate

your spine slowly, rounding your back

as you forcefully inhale (Cat Pose), and

arching your back (Cow Pose) as you

forcefully exhale (Bhastrika Pranayama,

a.k.a. Bellows Breath). Repeat 5 times.

4 Moving Spherically

Stay on all fours with your knees under

your hips, hands under your shoulders,

and wrists flipped so your fingers face the

back of your mat. (Feel free to shake out

your hands if your wrists need a break.)

From this shape, start to move your

torso clockwise, alternating between big

and small circles. Do this for 30 seconds,

then switch directions and repeat on the

other side.

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