Yoga_Journal_-_December_2014_USA

50

december 2014

yogajournal.com

Instructions: Do the first 4 poses on right, then

repeat on left. Finish with the final 2 poses.

5–6 breaths,

30 seconds

HOME PRACTICE

practice well

Utthan Pristhasana

Lizard Pose

From Downward Dog, bring your thumbtips to

touch at the center of your mat. Step your right

foot to the outside of your right hand and lower

your left knee down. After a few breaths, turn your

right toes out, shift to the foot’s outer edge, and

let your right hip open. Lower to your forearms. If

the stretch is too intense, stay lifted on your hands.

Utthan Pristhasana, variation

Lizard Pose, variation

From Lizard, bend your left knee, reach your

right arm back, and catch hold of your left foot.

Draw that foot toward your glutes as you spin

your chest open to the right. Squeeze your shoul-

der blades in to lift and open your heart space.

Exhale and release your back leg, returning to

Lizard Pose with straight arms.

Eka Pada Rajakapotasana,

variation Pigeon Pose, variation

Slide your right foot to your left wrist, shin

parallel to the top of your mat. Square both hips,

and straighten your arms to lift your heart for a

few breaths. Walk your hands forward, lower to

your forearms, and fold forward. Open with each

inbreath; send out gratitude with each outbreath.

To finish, walk your hands back and sit upright.

(^30)
min
If you have 30 minutes, add
these poses to your sequence.
5–6 breaths,
30 seconds
10–12 breaths,
1 minute