december 2017 / january 2018yogajournal.com.sg11 EKA PADA RAJAKAPOTASANA
ONE-LEGGED KING PIGEON POSE
Bring your left knee behind your forearms
or hands, and slide your right leg backward.
With your hips squared forward, inhale
to lengthen your spine, and exhale to
fold forward over your left leg. You can
keep your head as a natural extension
of your spine, or release it to the floor
or a block. Stay here for 5 breaths. Then,
inhale to slowly come up, and push back to
Downward-Facing Dog. Repeat poses 6–11
on the other side.
14 T
Lieonyourbackwith your legs
extended on the floor in front
of you. Bring your left knee in tightly.
On an exhalation, twist your torso and left
leg to the right. Rest your right hand on
your left knee, and extend your left arm
on the floor away from you with your palm
up. Gaze toward your left hand. Stay here
for 5 breaths, twisting deeper with each
exhalation. Inhale to come back to center
and switch sides.
13 PASCHIMOTTANASANA
SEATED FORWARD BEND
Extend both legs in front of you. Inhale to
lengthen your spine; exhale to fold over
your legs, reaching the crown of your head
toward your toes without rounding your
back. Rest your hands on your shins or on
the floor, or reach for your feet. Inhale to
lengthen, and exhale to fold deeper. Stay in
the fold for 5 breaths. Release your feet, and
inhale to come up.12 BADDHA KONASANA
BOUND ANGLE POSE
From Downward-Facing Dog, make your
way to seated. Reach for your feet and
bring your heels together, moving them
toward your groin. Inhale to lengthen your
spine. Stay here, or exhale to fold forward
over your feet without rounding through
your back. With each exhalation, let go of
tension in your hips. Stay here for 5 breaths.
Release your feet, and if you are in a fold,
inhale to come up.15 SAVASANA
Extend both legs on the floor and release
your hands by your sides, palms up. Take
time to get comfortable, relaxing your legs,
arms, jaw, and face. Close your eyes, and
return to a natural breath. Lie in stillness for
at least 5 minutes.OUR PROteacher and
modelPapo Caballerois a
teacher at YogaWorks and
Equinox in Los Angeles. His
challenging vinyasa flow
classes and meditation
sessions are currently
inspired by the teachings
of YogaWorks teacher
trainer Patti Quintero.
Youcanlearnmoreat
papoyoga.com.UP I