Yoga Journal Singapore — April-May 2017

DONNA GRETHEN

HOME PRACTICE

rti ll

Altogether Now

You’ve learned the basics.Now, how do you turn

theminto a practice? Here’s one way to do it: an

all-purpose routine for everyone.

Start with three to

six rounds of Sun

Salutations, starting

slow, then building

up heat and speed.

Let your breath be

your guide as you

move—you can

depend on it to set

the proper pace for

you. During your

last round, pause for

a minute or two in

Downward-Facing

Dog. Let yourself

wriggle in the pose, shaking off

stress and finding your proper

alignment. Then do the same in

Upward-Facing Dog—allowing

gravity to open your heart. At the

end of your session, stand still,

honoring your effort.

Next, drop into Chair Pose

(Utkatasana) for 5 to 10 breaths. This

is a strengthening and warming

pose when done early in a practice,

and a good gauge of how you are

really feeling today. If you’re strong,

go for it! If you’re feeling fragile,

take it easy on yourself.

Next, take Triangle Pose—

practicing first on one side, then

the other. Allow the pose to open

the sides of the body, and feel the

grounding through your feet. Stay

on each side for 10 to 20 breaths.

By Hillari Dowdle

Then drop one knee to 90

degrees into Warrior II. Feel the

openness in the hips as you keep

them square to the sides of the

mat. Arms up, looking forward,

feeling strong and able. Do both

sides, holding for 5 to 10 breaths.

Shorten your stance, rotate your

hips forward, and come into

Warrior I. There is no one “right”

way to do this (or any other)

pose, but aim to keep your chest

square to the front, raising your

arms overhead and feeling the

delicious stretch from the back

leg through the torso.

Now is the time for a balancing

posture. We think that Tree Pose

is an especially apt posture for

feeling the openness and stability

you’ve created with your standing

poses.

Backbends come next in a logical

sequence; embrace them with

compassion. Concentrate on one,

or do all three—Locust Pose, Bridge

Pose, and Chair Pose. If you do the

latter, notice the difference in your

body as you’ve opened and readied

it more with practice. Let the focus be

on the backbend.

An abdominal strengthener will

benefit every pose in your practice

through increased core strength. We

offer two of our favorites—leg lifts

and Boat Pose. Do one, or both.

Inversions are optional, and please

learn them from a trusted teacher

before you try them on your own.

But Supported Headstand and

Supported Shoulderstand would

come next.

Come into Downward Dog. Swing

one foot forward into Pigeon Pose.

Play with bending forward and

leaning back in this pose. Stay for

10 breaths or so. Next, lie on your

back, pull up a leg, and take a simple

Reclining Twist. Make it a practice

of total ease and release. Do one

side, then the other. Luxuriate in the

stretch for as long as you like.

Sit up straight, reach for your

toes, and take Seated Forward

Bend. Here is where you bring

your attention from the external

world to the internal one. Feel the

benefits of your practice in body

and soul.

Finally, it’s time for yoga’s ultimate

reward: Corpse Pose. Give up

all effort now, letting the earth

support you. Breathe deeply and

steadily, and know that this is all

you need do right now. Aim to

stay for at least 10 minutes. When

you’re done, come out of the

posture by sitting up slowly. Take

a moment to integrate all the bits

and pieces of your practice.

Now’s the

time to

meditate,

if you feel

so inclined.

Keep it

simple,

carry the

attention

and care

you’ve built with your practice into

your day.

34

april / may 2017

yogajournal.com.sg