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february / march 2018yogajournal.com.sg9 USTRASANA
Camel Pose
Come up so you are standing on your knees and shins, torso
upright. Place your hands on your hips. Draw your abdomen in
to support your lower back. Relax your shoulder blades down
and press them gently into your back. Inhale and lift your chest.
Keep your hands on your hips or release them back to your
heels. If it’s comfortable for your neck, release your head back.
Hold for 1 to 2 minutes. This pose lifts the energy we have
been cultivating toward the heart center, allowing a feeling of
expansion and brightness.
10 REST ON STOMACH(NOT PICTURED)
Rest on your stomach, arms alongside your torso and head
turned to one side. Relax and breathe for 1 minute.
11 BALASANA
Child’s Pose (NOT PICTURED)
Press back into Child’s Pose (Balasana) with your knees
together, your hips on your heels, and your forehead on the
ground. Extend and rest your arms in front of you with hands
shoulder-distance apart. Relax here for 1 minute, returning to
your natural rhythm with your breath.
12 CHILD’S POSE, VARIATION
Move into Child’s Pose with your knees open,
hips on your heels, forehead on the ground,
and arms alongside the body. Relax here for
1 minute, letting your breath return to normal.13 SAVASANA
Corpse Pose (NOT PICTURED)
Lie on your back with your legs extended in
front of you. Let your palms turn up and your
arms and legs relax. This pose allows you to
fully integrate the energy of the practice and
reset the nervous system. It’s like hitting “save”
when we have written an important document!
Stay here for 5 to 7 minutes.Author and modelTommy Rosen, pictured on page 52, is a yoga teacher, addiction-recovery expert, and the author ofRecovery 2.0:
Move Beyond Addiction and Upgrade Your Life.His partner, author and model Kia Miller, is certified in the Ashtanga vinyasa flow
tradition, as well as Kundalini Yoga. Her own style of yoga, called Radiant Body Yoga, is a potent combination of breathing, movement,
stretching, meditation, chanting, and relaxation. (The Advanced Abdominal-Strengthening kriya is by Yogi Bhajan, as documented inThe
Art, Science, and Application of Kundalini Yogaby Nirvair Singh Khalsa.)