YOGAJOURNAL.COM / 48 / FEBRUARY 2018
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PRACTICE WELL
5 ANJANEYASANA
Low Lunge, variation
Step your right foot forward and bend your
right knee so it’s directly above your heel.
Keep the top of your left foot on the mat and
root your left pinky toe down, which will help
you fi nd an even pelvis. Bring your arms into
a frame shape above your head, grasping
each elbow with the opposite hand and feel-
ing the connection between your palms and
elbows. Lift your pubic bone toward your
navel and your navel toward your sternum;
then let your head lean back between the
frame of your arms. Stay here for 5 breaths.8 EKA PADA RAJAKAPOTASANA
One-Legged King Pigeon Pose, variation
From Down Dog, come to Plank Pose. Move
your right shin toward the front of the mat,
placing it on the fl oor with your knee bent.
If needed, use a blanket under your right sit
bone to ground your pelvis, helping you fi nd
more rise through your torso. Fold forward
over your right shin, and place a block under
your chest so your lungs are supported;
place another block under your forehead to
prevent sinking too deeply into the forward
fold. Stay here for 5 breaths; repeat on the
other side, and fi nish in Down Dog.9 UTTHITA PARSVAKONASANA
Extended Side Angle Pose, variation
Lunge your right leg to 90 degrees and
spin your back heel to the fl oor. Take
your right hand to the inside of your right
foot, and spin it 180 degrees. Find the
connection of your right knee to your
right shoulder. Push your knee into your
shoulder and your shoulder into your
knee, rotating your heart skyward. Raise
your left arm, stacking it on top of your
bottom arm, and feel an opening through
your rib cage. Stay here for 5 breaths,
then repeat on the other side.10 MALASANA
Garland Pose, variation
Stand at the top of your mat and bring your
feet hip-width apart. Bend your knees to come
to a full squat with your toes pointing forward.
Sit on a block if needed, which may allow for
a deeper stretch in your groins. Bring your
armpits over your knees and your hands to
Anjali Mudra (Prayer Pose) in front of your
heart. Release your hips downward as your
chest rises. Stay here for 5 breaths.6 PARSVOTTANASANA
Intense Side Stretch Pose, variation
From Low Lunge, place blocks on either
side of your front foot. Hop your back foot
inward until you feel the support of your
back leg. Keep your back heel lifted so
it is easier to square your hips. Fold over
your front leg, and lift the right side of
your belly away from your right thigh so
your pelvis is even. Let your head drop,
but lift your shoulder blades away from
your ears. Hold here for 5 breaths, then
repeat Low Lunge and Parsvottanasana
on the other side.7 ADHO MUKHA SVANASANA
Downward-Facing Dog Pose, variation
Remove the blocks, place your hands
on the mat, and walk back to Down Dog.
Step both feet forward to shorten the length
of your Down Dog, and come to the balls
of both feet. With your left hand, grab your
right heel, cupping your heel into the palm
of your hand. Turn and look underneath your
right arm and bend your left knee so it fi ts
into your left armpit. Use that connection
to feel more stable and make more space
for your right lung and kidney. Stay here
for 5 breaths, then switch sides.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.