DECEMBER 2017 / 69 / YOGAJOURNAL.COM
HOME PRACTICE
PRACTICE WELLWHETHER IT’S A big deadline at work, relationship issues, holiday
season busyness, or some other stressor, life can certainly present chal-
lenges that turn on our fi ght-or-fl ight response. This instinctual physio-
logical stress response can serve us well in life-threatening situations.
(To wit: the oft-cited running-from-a-tiger scenario.) Yet these days,
even stressors that aren’t life-threatening can switch on our fi ght-or-fl ight
mode—and we stay in this heightened stress state because we can’t physi-
cally run away from things like deadlines or soaring daycare costs. The
result? We become reactive rather than responsive, and our overall mental
and physical health takes a hit. Enter this strong, balanced sequence,
designed to ground you even as life’s craziness swirls around you.By Sesa O’ConnorPHOTOS: PAUL MILLER; MODEL: SESA O’CONNOR; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: ALO; BRA AND BOTTOMS: LULULEMON
3 URDHVA PRASARITA
EKAPADASANA
Standing Splits with Eagle Arms
Keep your arms as they are and slowly
unwrap your left leg, fl oating it up toward
the sky. Fold your torso down and dip your
bound arms toward the earth. Spin your
outer left hip down toward the mat to keep
your hips square to the earth, and keep
your left foot active by pointing through the
ball mound of your foot as it lifts upward.
Find a focal point a few inches in front of
you and stay here for 5–10 breaths.4 ANJANEYASANA
Low Lunge with Eagle Arms
Keep your arms as they are and bend your
standing leg, stepping your left leg way back
and landing on your toes. Lift your chest and
then bend into your back knee, sinking your
front hip forward and down. Move toward
a 90-degree angle in your front leg. Engage
your abs as you move your left thighbone sky-
ward, moving your back leg toward straight.
Then, begin to pull your Eagle Arms forward
and up so that your forearms and elbows point
toward the sky. Stay here for 5–10 breaths.2 GARUDASANA Eagle Pose
Reach your arms straight forward and then
cross your right elbow under the left, bring-
ing your forearms up and twisting through
the wrists so your palms meet. Lift your
elbows so they’re in line with your shoulders,
and pull your forearms forward as you glide
your shoulders down the back. Shift your
weight onto your right leg, and then inhale
your left leg high up and over your right leg,
wrapping your foot around the outer edge
of your right calf. Then, sit down as deeply
as you can. Stay here for 5–10 breaths.1 TADASANA Mountain Pose
Stand with your big toes touching and
heels slightly apart. Lift your chest and roll
your shoulders down your back, palms for-
ward. Finish by adding the slightest tuck to
the chin (Jalandhara Bandha) and lengthen
the crown of your head toward the sky. Find
your Ujjayi Pranayama by breathing in and
out through your nose while constricting
your throat. Stay here for 5–10 breaths.A sequence to
Stay grounded
& present