AYGMyJune2015

85

may/june 2015

yogajournal.com.au

Setu Bandha Sarvangasana

Bridge Pose

Start by lying on your back. Bend your

knees and place your feet hip-width apart

and parallel, directly below your knees.

Inhale and lift your pelvis. Place a block

under your sacrum. Open your arms onto

the floor in a cactus shape, then lift your heart.

Viparita Karani

Legs-up-the-Wall Pose

Fold a blanket into a narrow stack that’s the

length of your spine. Sit close to a wall and

place the blanket behind you, perpendicular to

the wall. Lie back onto the blanket, then scoot

your buttocks as close to the wall as possible

and send your legs up. Rest with arms by sides.

Siddhasana

Adept’s Pose

Sit with your ankles lined up. Softly close your

eyes, tuning into the rhythm of your breath and

becoming aware of your heartbeat. Inhale and

lengthen your spine; exhale and root down

through your seat. Rest your hands on your

knees, with index fingertips touching thumbs.

Siddhasana, variation

Adept’s Pose, variation

Sit tall on a blanket and cross your ankles.

Inhale and lift your spine, exhale as you take

your left hand to your outer right knee. Place

your right hand to the floor behind you for

support. Inhale and lengthen; exhale and twist

deeper. Switch sides and repeat the sequence.

Savasana

Corpse Pose

Lie back, letting your legs and arms relax. Bring

your attention to your breath and notice which

nostril is clearer. To come out of the pose, draw

your knees in towards your chest. Instead of

automatically rolling to your right side, roll

onto whichever side has the clearer nostril.

Stay there until both nostrils feel equally clear.

1 minute

[10-15 breaths]

1 minute

[10-15 breaths]

each side

3 minutes

[30-45 breaths]

4 minutes

3 minutes

[30-45 breaths]

3o

If you have ... add these poses to your sequenceminutes

OUR PROS

Teacher Jeanie Manchester

is the creator of Shakti Rise

Immersions and teacher

trainings in the. Find her at

jeaniemanchester.com.

Model Robyn Capobianco

teaches alignment-based

vinyasa and yoga therapy.

yj43_83-85_HP_268.indd 85 31/03/2015 1:08 pm