Australian Yoga Journal - April 2018

62

april 2018

yogajournal.com.au

YOGAPEDIA

r r ti

Stretch your hamst

in these prep pose

Baddha Utthita Parsvakonasana

Bound Extended Side Angle Pose

Benefit

Stretches your upper and lower trapezius (muscles that run along

your back and shoulders), pectoral and intercostal muscles (chest

muscles), and hamstrings. Strengthens your pelvic floor.

Instruction

From Downward-Facing Dog, turn your left foot slightly outward

and step your right leg forward between your hands. Bend your

right knee so it is above your right ankle. Slowly work your right

arm underneath your right leg, keeping your leg at a 90-degree

angle. Drop your back heel and keep pressing the outer edge of

your left foot into the mat. Lift your left arm up, bend your left

elbow, and reach behind you. Clasp your left fingers or wrist with

your right hand. (If you can’t yet grasp your hands together, hold a

strap.) Move your left shoulder back to open your chest and

Utthan Pristhasana Lizard Pose

Benefit

Strengthens your adductors, hip flexors, hamstrings, quadriceps,

and pelvic floor; prepares your body for deeper hip openers.

Instruction

From Down Dog, exhale and step your right foot forward to the

outside edge of your right hand. Press into the ball of your left foot

for a breath, reaching out through your left heel to stretch and

activate your left hip and groin muscles. Check that your right knee

is stacked over your right ankle. Distribute your weight evenly

across both hips. Then lower your hips slightly, and either stay here

or take it deeper by lowering down onto both forearms, maintaining

lift in your chin and chest. Hold for 5–10 breaths. (If you want an

Parighasana Gate Pose

Benefit

Stretches your lats, QL muscles (quadratus lumborum—deep core

muscles), intercostals, hamstrings, calves, and adductors; encour-

ages spinal elasticity; opens your shoulders; stimulates abdominal

organs.

Instruction

From a seated position, extend your right leg forward. Fold your left

leg and place your left heel close to your left buttocks, with your

shin and the top of your left foot on the mat. Your thighs should be

in a right angle. Walk your arms forward as far as possible so that

you feel a stretch through your sides. Then reach your right arm

across your left knee, placing your hand on your knee, twisting as

shoulders. Widen your collarbones and keep your chest open and

lifting. Turn your head to look up at the ceiling with a soft gaze. With

each breath, try to lift your chest toward the ceiling. Keep your legs

engaged, and reach your tailbone toward your left heel. Hold for

5–10 breaths. Repeat on the other side.

even deeper stretch, begin to work your right shoulder under your

right knee. You can stay here for 5 breaths or extend your arms out

to your sides, staying strong and active in your legs and core.)

Repeat on the other side.

you fold to the right side. On an inhalation, reach your left arm

overhead and toward your right foot—the goal is to place your

hand on your foot. You can stay here or bring your right arm to join

your left hand. Hold for 5–10 breaths. With each inhalation, open

your chest a little more, and with each exhale, twist toward the

ceiling. Exhale to release, then repeat on the other side.