Contract the gluteus maximus on the left
(straight) leg by pressing your heel into the mat.
Feel how these various actions stabilize your
pelvis.
It’s only after doing this muscular
stabilization that you’re ready to go deeper into
Marichyasana III. To do so, press the ball of your
right foot firmly into the mat, fixing it in place, as
you attempt to rotate the foot away from the
midline, encouraging an isometric contraction of
your outer hamstrings. Then, activate your
abdominal external obliques by tightening them,
and twist, allowing your spine to follow. What
you’ll find is that now you’re turning your spinefrom your core; in essence, you’re both
stabilizing and twisting at the same time.
It’s only when this stabilization work is
combined with effort in yoga that you’ll be able
to maintain your practice and enable it to serve
you for many years to come.OUR TeacherRay Long, MD, is an orthopedic
surgeon in Detroit and the founder of Bandha
Yoga, a website and book series dedicated to
the anatomy and biomechanics of yoga.
ModelStephanie Schwartzis a yoga teacher
based in Boulder, Colorado.Amy Lee and her 7-year old daughter, Olivia LeeYoga Journal Singapore wishes all mommies a very
Happy Mother’s Day!
10% OFF
on a one-year subscription
when you sign up onSUNDAY, MAY 14,
with promo code
YJMOM
26
april / may 2017yogajournal.com.sg