Australian Yoga Journal - April 2018

89

april 2018

yogajournal.com.au

5 YOGA CRUNCH

Come onto your back, bend your

knees, and place your feet on the

floor hip-distance apart. Interlace your

hands behind your head with the

elbows wide. Exhale and count to 6

as you come into a crunch, pulling

the low belly in. Inhale to the count

of 6 as you slowly lower back down.

Repeat for 2 minutes. This pose

continues to build energy around the

third chakra, the seat of willpower.

3 ADHO MUKHA SVANASANA

Downward-Facing Dog Pose, variation

Come into a variation of Downward-Facing Dog Pose
with your thumbs touching and fingers angled
slightly out. (Place your hands shoulder-distance apart
if you have a shoulder injury.) Keep your feet hip-distance apart.
Engage the core to draw the hips up and back, and lift the weight
out of the shoulders. Take long, deep breaths for 3 minutes. This
inversion allows energy to flow toward the brain.

4 BHUJANGASANA

Cobra Pose

Come to lying on your belly. Place your hands under your shoulders,

fingers spread wide. While grounding down through your pelvis and the

tops of your feet, firm your legs and reach your tailbone toward your

heels. Inhale and lift the chest, keeping a slight bend in the elbows, the

chest open, and the shoulders relaxed. Hold for 2 minutes, taking deep

breaths. This pose draws energy toward the spine and opens the chest.