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april 2018yogajournal.com.auPHOTOS: PAUL MILLER; MODEL: SIAN GORDON; STYLIST: EMILY CHOI;HAIR/MAKEUP: BETH WALKER; TOP: TITIKA; BOTTOMS: LULULEMON; JEWELERY: MOONSPUN JEWELRYHOME PRACTICE
your practice
14 Setu Bandha Sarvangasana
Bridge Pose, variation
Remove the blocks and lie down flat on the
mat with the soles of your feet hip-width
apart. Lift your hips and place two blocks
on their highest setting, side by side, under
your sacrum. Lift your legs up, and wrap
your right leg over your left in Garudasana
(Eagle Pose). Then, drop your left foot down
to the mat, a few inches to the left. Breathe
into your outer right hip, psoas, and IT band.
Take 10 breaths here, then repeat on the
other side.15 Virasana
Hero Pose, variation
Bring your knees together and sit back on
a block between your heels. Lift the skin
of your knees, and press the heels of your
hands into the heads of your femur bones as
you wiggle your waist long. Take your arms
into a big V above your head, making cup
shapes with your hands. Start to pump your
breath in and out in Kapala-bhati Pranayama
(Skull Shining Breath), giving yourself a total
count of 50–100 breaths. As you pump your
breath, imagine grace raining down from the
universe into your cup-shaped palms.16 Bhastrika Pranayama
Bellows Breath
Stay seated in Virasana and bring your
hands onto your shoulders, keeping your
elbows high. As you inhale, twist your torso
to the left; as you exhale, twist your torso to
the right. Continue to inhale and exhale for
1 minute, twisting your torso to either side
with each inhalation and exhalation. Breathe
forcefully through your nose at the rate of
one second per inhale and one second per
exhale. Option: Finish your practice by
resting in Savasana.11 Agnistambhasana
Fire Log Pose, variation
Sit on a bolster or stack of blankets so your
hips are higher than your knees, creating
space for your kidneys and lungs. Stack
your shins on top of one another with your
ankles over your knees, so that each foot is
just off each knee. Flex your feet to protect
your knees and fold forward. As you do this,
avoid rounding your upper back. Stay here
for 5 breaths, then switch the cross of your
legs.12 Gomukhasana
Cow Face Pose, variation
From a seated position, cross your left thigh
over your right so that your knees are
directly on top of one another. Plug your
pubic bone down as you lift up through
your sternum, and fold forward. Fit your
left knee into your left armpit, and swim
your right arm up; then switch the twist,
swimming your right arm down so your
left knee fits into your right armpit. Continue
to swim your arms like this, making the
connection between armpit and knee each
time. Repeat 5 times, then switch the cross
of your legs and repeat on the other side.13 Matsyasana
Fish Pose, variation
From Sukhasana (Easy Pose), place two
blocks at the highest height under your
shoulder blades. Make an upside down T
shape with two more blocks, placing them
under your head. Let your arms open wide
and your legs lengthen outward. Rest deeply
into the earth. Take long, slow inhalations and
exhalations in this restorative pose. Stay here
for a minute or longer. Option: Try grabbing
opposite elbows with each hand and
dropping your arms behind your head.OUR PRO Teacher and model Sian Gordon is a yoga teacher and the cofounder of Love Yoga studios in the Los Angeles area.
Learn more at loveyogaspace.com.