Australian Yoga Journal — January 2018

(Jacob Rumans) #1

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.
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