Yoga_Journal_-_December_2014_USA

36

december 2014

yogajournal.com

If you can’t keep a straight spine ...

TRY Reclined Bent-Leg Tree. Lie on your back with your legs

out in front of you and together. Bring your left knee up to your

chest. Place your right hand on your right hip to prevent you

from rolling to the left. Exhale and open the left leg to the side,

foot on the inner right thigh, bent knee moving toward the floor

(you may need to place a block under the right knee if it is not

supported by the floor). Take 5–10 breaths, then switch sides.

Modify Vrksasana if needed

to find safe alignment for your body.

YOGAPEDIA

practice well

If lifting the leg to

the opposite thigh

is difficult ...

TRY keeping your toes on

the floor. Start in Tadasana

with feet together. Ground

down. Externally rotate

your left leg, bend the

knee, and place the ball

of the left foot on the floor,

with the heel resting on

the right inner shin. Bring

your hands into Anjali

Mudra at the chest, taking

5 deep breaths. This pose

also gently introduces how

much you need to use your

core muscles (especially

the obliques) in order to

balance with one leg open

to the side. Switch sides.

If you are having

trouble balancing ...

TRY practicing with the

support of a wall. Start in

Tadasana with your right

side about half an arm’s

length from the wall. Raise

the right arm and place the

right hand on the wall for

support. Shift your weight

into the right leg, and on an

inhalation bend the left leg,

bringing the foot to the

inner thigh. Keep the right

leg firm and both hips facing

forward. Lengthen both

sides of the waist equally.

Take 5–10 deep breaths

before practicing on the

other side.

RE-ENERGIZE YOUR

PRACTICE

Our peak pose is Svarga Dvijasana, or Bird

of Paradise. Dvija means “twice born”

and Svarga means “paradise” or “heaven.”

The aim of this asana is to experience the

depth of paradise and renewal within the

body by emulating the shape of a tropical

flower, the Bird of Paradise. (Birds also

embody renewal, as they are essentially

born twice, first as an egg and second

as a bird.) Few asanas re-create such a beau-

tiful, natural image. As your body unfolds

in this demanding balance, your extended

leg creates a powerful, energizing spark

that keeps you lifted. The pose requires

integrity of form and strength, while opening

you up to vulnerability, like a flower.

Vrksasana

modifications

Svarga Dvijasana

prep, pages 38-39

Svarga Dvijasana,

pages 4o-4 1

Vrksasana,

page 35