AYGMyJune2015

84

may/june 2015

yogajournal.com.au

Paschimottanasana

Seated Forward Bend

Sit tall on the edge of a folded blanket with

your legs extended. Exhale and stretch your

spine long as you fold forward. Keeping

your spine lengthened, hold onto your feet

or shins, with your elbows bent and arms

relaxed. Rest your forehead on a block.

Supta Baddha Konasana

Reclining Bound Angle Pose

Place a bolster at the base of your sacrum.

Bend your knees and place the soles of your

feet together. Lie back on your bolster and

support your head with a blanket, so that

your head is above your heart. Allow the

knees to open and relax into the props.

Supta Virasana

Reclining Hero Pose

Sit on your shins and place a bolster against the

base of your sacrum. Separate your ankles and

sit between them. If needed, bring your knees

as wide as your hips. Rest back onto your

bolster, supporting your head with a blanket.

Parsva Upavistha Konasana

Side Seated Wide Angle Pose

Sit with your legs spread wide. Place a block

on the inside of your right shin. Press your

fingertips into the floor. Inhale and lengthen

your spine. Exhale, come forward and twist

your torso over your right leg, resting your

forehead on the block. After 5 breaths, come

up and switch sides.

Supta Padangusthasana

Reclining Big Toe Pose

Lie on your back with your big toes together.

Inhale and bring your right leg vertical, clasping

the back of your thigh. Push your thigh into

your hands until you have a tight muscle-to-

bone connection. Hold for 5 breaths, switch sides.

1 minute

[10-15 breaths]

1 minute

[10-15 breaths]

each side

3 minutes

[30-45 breaths]

1 minute

[10-15 breaths]

each side

2 minutes

[20-30 breaths]

2o

If you have ... minutes add these poses to your sequence

End this sequence here with Savasana 3 minutes

OR, HAVE 10 MORE MINUTES? SEE THE NEXT PAGE TO EXTEND YOUR SEQUENCE.

HOME PRACTICE

practise well

yj43_83-85_HP_268.indd 84 31/03/2015 11:04 am