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february / march 2018yogajournal.com.sg6 STRETCH POSE
Extend your legs in front of you, arms resting by your sides. Lengthen the back of your neck. Lift your upper chest, head, and
arms off the ground and draw your chin in. Direct your fingers and gaze toward your toes. Keep your lower back flat against
the floor as you lift the legs 6 inches off the floor, toes pointed. (If your lower back bothers you, keep the heels lightly resting
on the ground or place your hands underneath your sacrum or sitting bones.) Hold for 2 minutes while doing Breath of Fire:
First, inhale by relaxing the upper abdominal muscles, allowing air to fill the lungs. Then exhale by quickly drawing the navel
point and solar plexus in and up toward the spine as you force the breath out. Take even inhales and exhales, and build to
2–3 cycles per second. (Don’t do Breath of Fire if you’re pregnant or menstruating.) Stretch Pose with Breath of Fire can be
calming and rejuvenating. By working on the third chakra, it boosts resolve and self-esteem.7 PISTON THE LEGS
Stay on your back and bring both knees toward your chest.
Arms are alongside your torso, with the palms facing down.
(Place the hands underneath the sacrum or sitting bones
if you need to support your lower back.) On an inhalation,
thrust the right leg out until it’s a few inches off the floor.
Exhaling, bring the knee back into the chest. Switch your legs
in a piston-like movement for 2 minutes. This pose balances
the energy of the navel and lower chakras.8 DHANURASANA
Bow Pose
Come back onto your stomach, arms
alongside your torso. Bend your knees
and reach for the tops of your ankles
or feet. Inhale and kick your shins back,
lifting your thighs and chest off the
ground. Keep the back of your neck
long and hold for 2 minutes. Exhale and
release. This pose draws energy into
the spine and improves digestion by
stimulating energy at the navel point.