DECEMBER 2017 / 75 / YOGAJOURNAL.COM
3 ADHO MUKHA SVANASANA
Downward-Facing Dog Pose, variation
Come into a variation of Downward-Facing Dog Pose
with your thumbs touching and fi ngers angled slightly
out. (Place your hands shoulder-distance apart if you
have a shoulder injury.) Keep your feet hip-distance
apart. Engage the core to draw the hips up and back,
and lift the weight out of the shoulders. Take long,
deep breaths for 3 minutes. This inversion allows
energy to fl ow toward the brain.4 BHUJANGASANA Cobra Pose
Come to lying on your belly. Place your hands
under your shoulders, fi ngers spread wide.
While grounding down through your pelvis
and the tops of your feet, fi rm your legs and
reach your tailbone toward your heels. Inhale
and lift the chest, keeping a slight bend in the
elbows, the chest open, and the shoulders
relaxed. Hold for 2 minutes, taking deep
breaths. This pose draws energy toward
the spine and opens the chest.5 YOGA CRUNCH
Come onto your back, bend your knees, and
place your feet on the fl oor hip-distance apart.
Interlace your hands behind your head with
the elbows wide. Exhale and count to 6 as you
come into a crunch, pulling the low belly in.
Inhale to the count of 6 as you slowly lower
back down. Repeat for 2 minutes. This pose
continues to build energy around the third
chakra, the seat of willpower.MODELS: KIA MILLER AND TOMMY ROSEN; STYLIST: EMILY CHOI; HAIR/MAKEUP: KATHRYN MACKAY; TOMMY ROSEN: TOP: VINCE (TOMMY’S OWN); BOTTOMS: PRANA (TOMMY’S OWN); KIA MILLER: TUNIC: JOHNNY WAS; TOP AND
BOTTOMS: SOYBU