Australian_Yoga_Journal-January_2018

M dif Hi h L eded

r body.

87

january 2018

yogajournal.com.au

YOGAPEDIA

your practice

If you are still feeling fatigue in y

leg and would like to lower the

TRYplacing both hands on the floor. In yog

comfort that you’re able to keep your attention on your breath. Placi

floor affords two more grounding points for redistributing weight. Ea

is designed to help you focus your attention on stretching the hip fle

back leg while feeling comfortable enough to notice your breath and

Salabhasana

Locust Pose

Benefit

Strengthens back muscles; stretches your shoulders and chest; improves
posture

Instruction

Begin lying on your belly with your arms at your sides, forehead on your
mat, palms facing up. Take a full cycle of breath, and as you complete

Strengthen core muscles, ease lower back pain, and open your

shoulders and chest with theseprep posesfor Dhanurasana.

If your front leg is tired ...

TRY placing your back knee on the

ground. This modification will relieve stress

on your front leg by redistributing some of

the weight. Bonus: This modification

may also simplify the stretch in your

hip flexors (back leg) while heightening

the sensation there, bringing extra

awareness to this important muscle

group.

BE HERE NOW

As a culture, we tend to value multitasking and staying busy. But the practice of yoga provides us with an opportunity to reduce

this dissipation of our energies. While practicing, notice if your attention wanders out of your body and into a dialogue about your

experience, which detracts from the experience itself. Instead, let yourself feel your practice more potently by keeping your attention

vigilantly focused on sensation. There is no right, wrong, good, or bad—these are your mind’s stories. Strengthening the muscle of

attention will deepen your practice and spill over into all areas of your life in beautiful ways.

If you’re struggling to keep your front knee

deeply bent ...

TRY placing your hands on your hips.

By bringing your hands to your hips,

you shift awareness to the power of

your legs and the position of your

pelvis. Strong legs are the foundation

of safe and comfortable backbends

like Dhanurasana (the peak pose in this

practice). High Lunge provides the

opportunity to feel the sensations

in your legs as they become

accustomed to working

harder.

the exhalation, gently squeeze your legs together and press

the backs of your hands and fingernails into the ground. As

you inhale, lift your upper and lower body simultaneously,

keeping your feet and heels together and your legs straight.

Gently squeeze your shoulder blades back toward each

other, and then lift your chest higher off the ground. To open

your shoulders more fully, reach your hands toward each

other and, keeping your elbows straight, clench your hands

together and lift your arms. (This deepest version of the pose

will help to open your chest and shoulders in preparation for

our peak pose.) Keep your gaze on the tip of your nose and

imagine lengthening your entire body from the tips of your

toes to the crown of your head. Hold here for 8–10 breaths. If

there is any pinching in your lower back, slightly lower your

chest and legs, or put your hands back on the floor. Feel for

the sweet spot where you’re able to breathe comfortably but

are working with full concentration.