Yoga_Journal_-_February_2016_USA_

54

february 2016

yogajournal.com

20

min

If you have 20 minutes, add

these poses to your sequence.

Adho Mukha Svanasana

Downward-Facing Dog Pose

From Child’s Pose, inhale to all fours; as you exhale,

curl your toes under to lift back into Downward

Dog. If you are new to this pose, bend both knees

deeply and work on keeping your hips lifted while

pushing the floor away evenly through both palms.

Breathe deeply as you hold for 4–5 breaths.

Uttanasana Standing Forward Bend

Step one foot at a time to the top of your mat

and separate your feet hip-width apart. Bend your

knees, hinge forward from your hips, and grasp

opposite elbows. Take 4–5 deep breaths, then

exhale and release your arms. If your shoulders

are healthy, reach behind your back to interlace

your fingers and clasp your palms together.

Release the crown of your head down toward

the earth as you breathe deeply for 4–5 breaths. 

Tadasana (with Anjali Mudra)

Mountain Pose, with Salutation Seal

With your feet together or hip-width apart, inhale

and reach your arms skyward, externally rotating

your upper arms as you stretch tall. On an exhale,

bring your hands to your heart center in Anjali

(heart) Mudra, with your palms together. Take

a moment to stand here with your eyes closed

and shoulders relaxed, breathing deeply for 4–5

breaths or until you feel grounded and centered.

HOME PRACTICE

practice well

Utthita Parsvakonasana

Extended Side Angle Pose

From Warrior II, inhale; as you exhale, extend

your left arm toward the sky. On the next inhale,

reach the arm overhead, palm facing the floor.

Lightly rest your right forearm on your right

thigh, or reach your right hand down to a block

behind your right ankle. Keep your chest open

and spacious, your collarbones spreading. Stay

here for 4–5 breaths, then change sides. 

Virabhadrasana II Warrior Pose II

Facing the long-edge side of your mat, extend your

arms out to the sides, palms down. Step your feet

wide, about the span between your wrists, with the

outer edges of your feet parallel with your mat. Turn

your right toes to the short-edge side of the mat

and your left toes in slightly. Inhale to lift your chest;

as you exhale, bend your right knee, tracking it over

your ankle. Push into the outer edge of the back

foot to find stability as you try to distribute your

weight evenly through both feet. Breathe here

for 4–5 breaths, then change sides.

Utthita Trikonasana

Extended Triangle Pose

From Extended Side Angle Pose, inhale to come

back up and straighten the front leg. As you

exhale, hinge from your right hip and reach your

right fingertips forward, in the same direction as

your right toes. Bring your right hand to a block

behind your right ankle as you reach your left arm

skyward. Internally rotate your inner left thigh,

ground firmly through the base of your front big

toe, and hug your right hip in toward the midline

of your body. Slightly lift the front side of your

pelvis. Hold for 4–5 breaths, then change sides.

1 minute,

8–10 breaths

1 minute,

8–10 breaths

1 minute,

8–10 breaths

1 minute,

8–10 breaths

1 minute,

8–10 breaths

2 minutes,

16–20 breaths

(^30)
min
If you have 30 minutes, add
these poses to your sequence.