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january 2018yogajournal.com.au11 Malasana Garland Pose
Come to the top of your mat, stepping your feet a little bit wider
than hip-width apart. Turn your toes outward 45 degrees, and
bring your heels onto a folded blanket. Bend your knees as
much as your hips will allow. (If your baby is breech or if you
are having twins, don’t drop your hips lower than your knees.)
Bring your hands to your heart center and use your elbows to
help open your knees. Lift your sternum, drop your tailbone,
and take 10 deep breaths here.13 Upavistha Konasana
Wide-Angle Seated Forward Bend
Come to a seated position with your legs together and extended
in front of you in Dandasana (Staff Pose). Next, bring both legs
outward (your legs should form a right angle, approximately,
with your pubis at the apex). Rotate your thighs outward and
flex your ankles, keeping your knees and toes pointing
skyward. Inhale to lengthen your spine; exhale to fold forward
any amount that’s comfortable for your body. Stay here for
5–10 deep breaths.12 Hanumanasana
Monkey God Pose, variation
From Malasana, come to stand and place two blocks near the
inner edges of your feet. Bring your hands to the blocks. Step
your left foot back, then lower your knee to the mat (or to a
folded blanket). Stay here, or bring your elbows to the blocks
(shown). Maybe even lean back to straighten your right leg,
stacking your hips over your left knee. Fold forward inside your
right leg, and stay here for 5–10 breaths. Repeat on the other
side14 Tarasana Star Pose
Return into a comfortable seated position, perhaps sitting on a
folded blanket, and bring the soles of your feet together. Rather
than pull your heels in toward your pubis, drag them away
from your body, creating a large diamond shape with your
legs. Inhale and lengthen your spine; exhale and fold forward,
reaching your forehead toward your toes. Stay here for
5–10 deep breaths.OUR PRO Teacher and model Ali Owens is a yoga and meditation teacher and new mom in Los Angeles. Learn more at aliowens.com.