8 CHATURANGA DANDASANA
Four-Limbed Staff Pose
Keeping all of the actions you created in
Plank Pose, lean your shoulders forward
so they jut out over your fi ngertips. With
an exhale, lower your body halfway down
toward the mat, hovering 3–4 inches off the
ground. Think 90-degree angle in the arms;
your shoulders shouldn’t dip below your
elbows. Do all of these movements during
one exhalation. To build strength, stay here
for 3–5 breaths, or more if your body allows.
9 URDHVA MUKHA SVANASANA
Upward-Facing Dog Pose
On an inhalation, straighten your arms,
lifting the chest and pulling the heart
through the gateway of the arms. Flip
the tops of your feet to the mat and drive
all 10 toes back, hugging your outer
ankles in, lifting your shins, and bringing
your knees and thighs off the mat. Do
all of these actions during one inhalation,
and stay here in Upward-Facing Dog for
3–5 breaths.10 CHATURANGA DANDASANA
Four-Limbed Staff Pose
From Upward-Facing Dog, lower your belly
onto the mat and tuck your toes under so
the balls of your feet are on the mat and your
heels are pressing toward the back wall.
Lift your knees off the mat, fi rm your thighs,
and engage your lower abdominal muscles.
As you inhale, push yourself up halfway to
Chaturanga. On your exhale, lower your belly
back down to the mat. Repeat 3–5 times to
build core and arm strength.DECEMBER 2017 / 71 / YOGAJOURNAL.COM
14 PASCHIMOTTANASANA
Seated Forward Bend
Bring both legs straight out in front of you
and root your sitting bones into your mat.
Sit up tall, fl ex your feet, and inhale, send-
ing your arms straight up toward the sky.
On an exhalation, lead with your heart and
reach your hands toward your toes, folding
your body forward and relaxing your head
and neck. Keep in mind it’s important to
fi nd length fi rst and then fold forward.
Stay here for 5–10 breaths.
15 SETU BANDHA
SARVANGASANA Bridge Pose
Roll onto your back, bend your knees,
and plant your feet hip-width apart. On
an inhalation, lift your hips, interlace your
hands underneath you, and press the
outer edges of your forearms into the
mat as you roll your shoulders under-
neath you. Turn your big toes in slightly
and spin your inner thighs down toward
the mat. Soften your bottom and lengthen
your tailbone toward your calves as you
move your heart in the opposite direction.
Stay here for 5–10 breaths.16 SUPTA BADDHA KONASANA
Reclining Bound Angle Pose, variation
Lie on your back and place one block at the
low or medium height under your shoulders—
the bottom of the block should rest at the bot-
tom of your shoulder blades—and the other
at the same height under your head. Let your
arms open wide with your palms facing up,
and then bring the soles of your feet together,
sliding them up toward your groin and letting
your knees fall open. (Option: Place a block
or bolster under each knee for additional sup-
port.) Stay here for at least 5–10 breaths, then
remove the blocks and rest in Savasana for
5 minutes or longer.OUR PRO Teacher and model Sesa O’Connor is a Los Angeles–based yoga teacher.