Yoga JournalUSA-January-February_2017

52

february 2017

yogajournal.com

HOME PRACTICE

practice well

SEQUENCE CONTINUES ON PAGE 54

4 Seated Sidebend,

with Neck Opening

Sitting tall, raise both arms to shoulder height

and lengthen through your fingertips. Rest your left

palm on the earth and relax your neck completely

to the left as you extend through your right finger-

tips, making micro-adjustments to the angle of your

chin and right arm to find a delicious neck release.

(The muscles of the jaw and neck have a strong

relationship to the muscles of the pelvis.) Stay here

for 3 breaths, then repeat on the other side.

5 Pigeon Pose,

with Pelvic Breathing

Come to your hands and knees, with wrists

under your shoulders, and ankles under your

hips. Bring your left knee to the outer edge

of your mat, with your left foot at about a

45-degree angle to your knee. Extend your

right leg straight behind you and come for-

ward onto your forearms. Breathe into your

pelvic bowl and observe the sensations. Stay

for 5–10 breaths, then repeat on the right side.

1 Opening Hands and Feet

Come to Tabletop, with your knees together

and toes tucked under so the soles of your feet

stretch open. Sit back on your heels, interlace

your fingers, and stretch up through your arms

with your palms facing the ceiling. Relax your

shoulders while extending up through your

hands. Stay here for 5 breaths.

6 Upavistha Konasana

Wide-Angle Seated Forward Bend

Extend your legs to a V shape and flex your feet

so that your toes point up. Use a pillow or blanket

to elevate your hips as needed to sit with an

extended—not rounded—spine. Keeping your

spine long, hinge at your hips and walk your

hands forward until you feel an easeful stretch,

then rest the backs of your hands on the floor.

Relax your neck, and stay here for 5–10 breaths.

2 Shake It Out

Inhale and exhale through your mouth and

begin to vigorously shake your arms. Allow

this vibration to oscillate throughout your entire

body. Keep your feet grounded but allow your

knees, hips, and arms to bounce, wiggle, and

shake. Let your skin and muscles be loose and

relaxed, and notice how this vibration feels in

your body and pelvic floor. Repeat for 1–2

minutes, switching up the rhythm and pattern,

then pause and scan your body.

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Learn more at laracatone.com.

Activate your

sexual energy

SEQUENCE TWO

8 moves to help you feel radiant