FEBRUARY 2018 / 47 / YOGAJOURNAL.COM
HOME PRACTICE
PRACTICE WELLTHE NEW YEAR IS WHEN many of us think about what we want more (or less) of
in our lives—and what we’re going to do to make our dreams a reality. In order to
do this successfully and sustainably, you must have a combination of stability and
ability. That’s where Katonah Yoga comes in. Developed by veteran yoga teacher
Nevine Michaan, Katonah incorporates Taoist principles, Chinese medicine, and
sacred geometry to work with the body’s glands and internal organs.
One of the big aims of Katonah Yoga is to help you feel more stable by “fi tting”
yourself into your own body. For example, when you’re in a low lunge with your right
foot forward and your hands alongside your feet, your right knee should fi t into your
right armpit. This makes it easier to feel more rooted, balanced, and buoyant in the
shape of each posture. I practice the following sequence most mornings. When
I start the day from a stable, grounded place, I’m able to see what’s going on around
me, name where I want to go, and fi gure out the best way to get there.By Sian GordonPHOTOS
: P
AU
L M
ILL
ER
; M
ODE
L: SI
AN
GORDO
N;
STY
LIST
: E
MIL
Y^ CHOI
;
HAIR/MAKEUP: BETHWALKER; TOP: TITIKA;BOTTOMS: LULULEMON; JEWELERY: MOONSPUN JEWELRY3 MARJARYASANA AND
BITILASANA
Cat-Cow Pose, variation
From Down Dog, come onto all fours with
your knees under your hips, hands under
your shoulders. Spin your wrists so your
fi ngers face your knees. Root your pinky
toenails into the mat and begin to undulate
your spine slowly, rounding your back as
you forcefully inhale (Cat Pose), and arch-
ing your back (Cow Pose) as you forcefully
exhale (Bhastrika Pranayama, a.k.a. Bellows
Breath). Repeat 5 times.4 MOVING SPHERICALLY
Stay on all fours with your knees under your
hips, hands under your shoulders, and wrists
fl ipped so your fi ngers face the back of your
mat. (Feel free to shake out your hands if your
wrists need a break.) From this shape, start
to move your torso clockwise, alternating
between big and small circles. Do this for
30 seconds, then switch directions and repeat
on the other side.2 ADHO MUKHA SVANASANA
Downward-Facing Dog Pose, variation
Place your hands on the ground, and bend
your knees even more. Lift your sit bones
toward the sky, and walk your feet back to
Down Dog. Bend your knees again and lift
your sit bones so you feel a wave-like motion
through your lower back; this helps you
move more energy through the pose. Hold
for one round of breath, then move from the
balls of your feet into Plank Pose, maintain-
ing a back bend behind your heart. Alternate
between Down Dog and Plank Pose 10 times.1 UTTANASANA
Standing Forward Bend, variation
Standing at the top of your mat, fold forward,
bending your knees enough that your rib
cage touches your thighs. If you tend to dig
your heels into your mat, bring more of your
weight into the balls of your feet. Spread
and lengthen your toes to make a clearer
connection to the earth. Fit the tips of each
elbow into the opposite palm. Let your head
and neck hang. Stay here for 5 breaths.A sequence to
Live a more
abundant life