Yoga_Journal_-_February_2016_USA_

53

february 2016

yogajournal.com

PHOTOS: JEFF NELSON; MODEL: GRACE FLOWERS; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: LORNA JANE; BRA: ONZIE; BOTTOMS: OM SHANTI

HOME PRACTICE

practice well

THERE’S NO TIME LIKE right now, the start

of a new year, to harness your energy and find

joy in a fresh perspective. For beginning yogis

embarking on the journey of yoga asana, this

gentle sequence will help you take baby steps into

the beautiful world of this ancient practice. For

the experienced practitioner, it can help you ease

back into your existing practice after a hectic holi-

day season, or motivate you to slow down and

revel in the postures you already know so well. No

matter where you are, drink in the delight of having

a “beginner’s mind” and let it inspire this practice.

End here with Savasana (Corpse Pose) 2 minutes

OR, HAVE 10 MORE MINUTES? TURN TO PAGE 54 TO EXTEND YOUR SEQUENCE.

Practice tips

Take your time with this sequence so you can

tune into your body’s needs and what it’s trying

to tell you. Breathe deeply into places that feel

“stuck.” Feel free to linger in any posture that

feels good, and take at least 4 to 5 breaths in

each pose before switching sides. When you

are finished, sit upright and take a few minutes

in an easy cross-legged position, giving yourself

a moment of quiet to absorb the effects of your

practice. Most importantly, have fun!

1 o-, 2 o-, and 3 o-minute

sequences for

10

min

If you have 10 minutes,

try this practice.

Marjaryasana/Bitilasana

Cat-Cow Pose

Come to your hands and knees, aligning your

shoulders over your wrists, and your hips over

your knees. On an inhale, arch your spine, mov-

ing your heart forward and up; let your gaze

follow. On an exhale, round your spine, pushing

the floor away with both hands, gently lifting your

navel toward your spine and letting your gaze

follow. Repeat 4–5 times, or more if you like.

new beginnings

Apanasana Knees-to-Chest Pose

Lie on your back and draw both knees toward

your chest. You may hold onto your shins, fore-

arms, or hands. Gently rock side to side, massag-

ing your back body and lower back. Play with

gently curling your pubic bone toward your navel

and then down toward your mat to release and

lengthen your lower back.

1 minute,

8–10 breaths

Balasana

Child’s Pose, variation

Touch your big toes together, let your knees

slide a little farther apart, and ease your hips

back over your heels with your arms extended.

Give yourself a bit more space here by placing

a block or blanket under your forehead. Close

your eyes and breathe deeply.

Warm-up: Sit cross-legged with your hips propped on a blanket or block, if that feels most comfort-

able. Allow your eyes to close, and find your breath. Stay here for five or so minutes, until you begin

to feel ease in your breath.

2 minutes, 8–10

breaths each side

Supta

Matsyendrasana

Supine Twist, variation

Keep your knees drawn into your chest.

Take your arms out to your sides in a T shape,

palms up or down. Ground both shoulder

blades down into your mat as you inhale

deeply. As you exhale, drop both knees to the

right, stacking them atop one another. Take

4–5 breaths and repeat on the other side.

1 minute,

8–10 breaths

2 minutes,

16–20 breaths

2 minutes,

16–20 breaths

Cat-Cow Pose, variation

Still on all fours, gently lift your navel to your spine

to engage your abdominal muscles. Inhale and

extend your right arm forward and your left leg

straight behind you, keeping the inner left thigh

rolling skyward. Exhale to bring your right elbow

and left knee toward each other, rounding your

spine and bringing your chin in toward your chest.

Inhale and reach your right arm forward and left

leg back. Do this 4–5 times on each side.

By Grace Flowers