Australian Yoga Journal — January 2018

For more information about the retreat

visit Laurahumphreys.com

or 0481 866 654 @laurahumphreysyoga

Adventure Retreat

All levels of ski bums, powder hounds,

yogis & landscape lovers welcome....

A unique chance to practice

yoga/meditation + ski/snowboard

immersed in Japanese culture.

Fresh mountain air, crisp blue skies,

delicious cuisine, traditional Japanese

onsens (thermal baths) all enjoyed

by like minded souls with a kindred

sense of fun & adventure.

Feb 8-15th 2018

the retreat includes:

> Daily morning power hour yoga and meditation

> Daily Apres Yin yoga

> 7 nights ski in/ski out Luxury Accommodation

> 5 day mountain lift pass

> Delicious Breakfasts

> Welcome & departure meal

> Japanese onsen experience

> Adventure of a lifetime (flights not included)

In this pose you want to be doing big circles with your scapula, while keeping the spine in

neutral and maintaining balance through the posture. Keep the alignment strict with the wrist,

knee and both feet on a tight rope line – it makes it humbling and challenging to balance.

Rotate the scapula in all directions, under appropriate load to build mobility and strength.

Progress to doing this with the top leg off the ground or in full Side Plank with the upper arm

forward. It’s fun for students in class. If you’re a teacher, line students up to the long edge of

their mat and have a laugh when we all over!

SCAPULAR MOBILITY IN SIDE PLANK

STAGE 1

STAGE 2

SHOULDER FLEXION MOBILITY IN

ANAHATASANA

So many people try to do handstand and end up with banana back (a big bend in the spine).

This may be due to a lack of core stability (if so, practice the dish more!). However, a lot of the

time it is due to tight anterior muscles (around chest and shoulders) that won’t allow them to

raise their arms above the head without back bending to do so. To hold a straight (and hence

easier handstand because of bone-on-bone weight transference) we must be able to raise the

arms (shoulder flexion) so the biceps are next to the ears without allowing the spine to move

away from neutral. If you can’t do that, integrate Anahatasana or other shoulder openers to

increase range as you build shoulder stability.