AustralianYogaJournal-April2018

(Marcin) #1

89


april 2018

yogajournal.com.au

5 YOGA CRUNCH


Come onto your back, bend your
knees, and place your feet on the
floor hip-distance apart. Interlace your
hands behind your head with the
elbows wide. Exhale and count to 6
as you come into a crunch, pulling
the low belly in. Inhale to the count
of 6 as you slowly lower back down.
Repeat for 2 minutes. This pose
continues to build energy around the
third chakra, the seat of willpower.

3 ADHO MUKHA SVANASANA


Downward-Facing Dog Pose, variation


Come into a variation of Downward-Facing Dog Pose
with your thumbs touching and fingers angled
slightly out. (Place your hands shoulder-distance apart
if you have a shoulder injury.) Keep your feet hip-distance apart.
Engage the core to draw the hips up and back, and lift the weight
out of the shoulders. Take long, deep breaths for 3 minutes. This
inversion allows energy to flow toward the brain.


4 BHUJANGASANA


Cobra Pose


Come to lying on your belly. Place your hands under your shoulders,
fingers spread wide. While grounding down through your pelvis and the
tops of your feet, firm your legs and reach your tailbone toward your
heels. Inhale and lift the chest, keeping a slight bend in the elbows, the
chest open, and the shoulders relaxed. Hold for 2 minutes, taking deep
breaths. This pose draws energy toward the spine and opens the chest.
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