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january 2018yogajournal.com.auPHOTOS: IAN SPANIER; MODEL: ALI OWENS; STYLIST: MATTHEW PERHAIR/MAKEUP: LAURA DEE SHELLEY; TOP: MONTIEL; BOTTOMS: GAR1 Sukhasana Easy Pose
Begin by coming into a comfortable
cross-legged position. Allow your palms to face
up or down on your thighs. Then bring your
palms to your belly, close your eyes, and begin
to take long, deep breaths in and out through
your nose. Stay here for at least 1 minute,
allowing your breath to become steady and
rhythmic.2 Side bends
Open your eyes and extend one arm out to the
side with your hand on the ground. Reach your
opposite arm overhead, palm facing the
midline, and lean over toward your extended
arm. While in the side bend, breathe deeply and
lift the bottom of your waist toward the sky to
prevent compression of your lower back and
bd F id ib d t k3 Sufi Rolls
Take both hands to your knees and begin to
draw big circles with your chest around the
midline. On each inhalation, bring your heart
and chest forward; on each exhalation, draw
your chest back. You can make the circles as
wide or small as you like. Take 5–10 rotations in
one direction, then repeat 5–10 rotations in the
other direction.4 Cat and cow
Come into Tabletop with your knees on a folded
blanket. On an inhalation, reach your sternum
through the gateway of your arms, creating a
heart opening in your chest (Cow Pose, shown).
On an exhalation, round through your upper
back and spread your shoulder blades. Press
down evenly into both hands and draw your
chin in toward your sternum (Cat Pose). Repeat
each pose 5–10 times each.PREGNANCY CA
BE A BEAUTIFU
transformative t
it can simultane
filled with antici
worry, and unce
In the first few m
of my pregnanc
fears about the
crowded out my
for the present.
each time I step
onto my yoga m
practice helped me listen
to my body and truly
embrace the changes I
was experiencing that
were beyond my control.
Becoming an active
observer of that process,
rather than a passive
recipient of my body’s
changes, was incredibly
empowering. I created
this prenatal practice to
help you do the same.
Use this sequence to
check in with yourself,
quiet fears and negative
mental chatter, and
ultimately move into a
place of deep trust.Practice tips
1 If your pregnancy is
high risk, if your baby
is breech, if you’re
expecting twins, or if
you have any other
medical concerns, talk
to your doctor before
practicing yoga.
2 Adjust this sequence
throughout your
pregnancy by skipping
poses that don’t feel
good in your body—or
by using blocks, bolsters,
and blankets as props.A prenatal sequence to
HOME PRACTICE
r r ti
By Ali OwensWorry less and trust more