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june 2017yogajournal.comHOME PRACTICE
practice well
SEQUENCE CONTINUES ON PAGE 70
8 Ankle-to-Knee Pose
Untwist your body, face forward, and place
your right ankle on your left knee so that your
shins are stacked. If your hips are tight, sup-
port your knees with blocks, or sit on a blanket
(or bolster) to protect your knee joints. Stretch
your arms straight out in front of you—finger-
tips on the floor—and fold forward from your
hip joints, using your hands as leverage to
lengthen your spine. Breathe deeply and relax
your jaw for 1 minute, then repeat with your
opposite shin on top.
6 Parivrtta Parsvakonasana
Revolved Side Angle Pose
Come back to High Lunge. On an inhalation,
reach your left hand forward. On an exhala-
tion, twist your torso to reach your left elbow
around your right thigh. Keep your back full
and broad as you press your right knee and
left elbow together, then move your right hip
back and lift your left knee off the mat. Stay
here for 45 seconds, taking long, full breaths.5 Anjaneyasana
Low Lunge, variation
Shift back into Low Lunge with your back
left knee on the floor. For maximum stability
and traction in the spine, stay on your left toe
mounds. Reach both arms up, gently arching
your spine—just enough to open your front
body without overly compressing your lower
back. (Optional: Reach back for your outer left
thigh with your right hand, as shown.) Reach
your spine up and away from your back foot
with long, smooth breaths for 45 seconds.
9 Navasana Boat Pose
From a seated position, lift your feet off your
mat so your thighs make a 45-degree angle
with the floor. Keep your knees bent with shins
parallel to the floor, or straighten your legs
and stretch your arms parallel to each other
(shown). You can also place your hands behind
your knees for more support. No matter which
expression your Boat takes, root your sitting
bones into the ground so your spine stays long.
Stay here for 30 seconds. Next, hug your knees
into your chest and roll up to Chair Pose.7 Ardha Matsyendrasana
Half Lord of the Fishes Pose
Come out of the standing twist, shift your right foot
to the left, and slide your left knee to the outside of
your right foot so you can sit down beside your left
heel. Place your left elbow around your right thigh
with your left fingertips on the floor. On an inhale,
feel your torso grow longer; on an exhale, twist.
Stay here for 1 minute, breathing slowly and twist-
ing more deeply on every exhalation.1o Bakasana Crane Pose
From Chair Pose, place your hands on the ground
and bring your knees into your armpits. Bend your
elbows and lift your hips higher than your shoul-
ders, balancing on your hands. Then, bring your
big toes to touch. Look and lean forward, squeez-
ing your inner arms and legs toward the midline.
Stay here, breathing deeply, for 30 seconds.
Repeat poses 1–8 on the left and Navasana.
Skip 10 and move on to 11.