Yoga_Journal_Singapore_FebruaryMarch_2017

38

february / march 2017

yogajournal.com.sg

Side Crow Core

(Parsva Bakasana)

Work Your Obliques

Make your way onto your back. Pull your knees in toward your

nose, legs together. Lift your arms up toward the ceiling, lift your

upper back off the mat and twist to the right until your arms are

outside of your legs, shoulder distance apart. Flex your hands,

press your palms forward, and squeeze the right side of your body

as if you’re doing side crow, but on your back. Press the outside of

your left arm into your right outer thigh. When you inhale take the

arms overhead toward the top of your mat and extend your legs

out in front of you toward the bottom of your mat, hovering your

arms and legs a few inches over your mat. When you exhale, pull

your knees back into your chest and take your arms to the outside

of your left leg like side crow. Repeat 5 times on each side, then

place you feet on the floor hip distance apart.

Side Plank

(Vasisthasana)

Strong Arms and Core

Rock forward to plank position. Place the right hand a couple of

inches toward the center of your mat, slightly out in front of your

right shoulder, keep your right leg straight as you roll onto the

outside of your right foot. Keep your right elbow crease pointed

toward to top of your mat, while drawing your right shoulder

blade down, press the heel of your right hand into your mat. Stack

your left foot directly on top of your right foot and flex your feet,

reaching your toes toward your chest. Take the left arm up toward

the ceiling, reach through the fingertips, relax your shoulders

away from your ears and take your gaze up toward your left

thumb. Engage your core to lift your right hip away from the mat,

tuck your tailbone and draw your lower ribs in. Hold here for 3

breaths and change to the opposite side.

Shoulder Opener

Counter Pose

Lower all the way down onto your stomach.

Take your arms out to a “t” position and hug

your legs in toward one another. Bend your

left elbow and come up onto your left finger-

tips. Press your left fingertips into the floor

and begin to roll into your right arm, stacking

your left hip on top of your right hip. Stay

as is, or bring the ball of your left foot onto

floor behind your right calf muscle. Hold for 3

breaths and change to the opposite side.

HOME PRACTICE

rti ll

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