YOGAJOURNAL.COM / 70 / FEBRUARY 2018
ARDHA CHANDRASANA CHAPASANA
Half Moon Pose, sugarcane variation
From Down Dog, step your left foot halfway up your mat, and
lift your right leg to the ceiling. Lift your right arm, stacking your
right shoulder above your left shoulder, and pin your right hip to
the side, stacking your hips. Bend your right knee and bring your
right hand to your shin bone. Press your left foot and hand into
the ground; extend through your right leg, pressing it into your
right hand and pulling your right foot toward the ground, creating
stability. Stay here for 3–5 breaths; repeat on the other side.TRIKONASANA Triangle Pose
From Down Dog, step your left foot to the top of your mat, toes
facing 12 o’clock. Spin your back foot down so the outer edge is
parallel to the back of your mat. Straighten both legs. Place your
left hand on the floor outside of your left leg and underneath your
shoulder. Reach your right arm to the ceiling, hand above your
shoulder. Spread your fingers. Move your shoulders straight back
to the back of your body, and draw your shoulder blades in toward
your thoracic spine. Set your drishti toward your thumb on your
upper hand. Stay here for 3–5 breaths; repeat on the other side.6
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MASTER CLASS
PRACTICE WELL
SETU BANDHA SARVANGASANA Bridge Pose
Lie on your back with your knees bent and stacked over your
heels, feet hip-width apart and toes facing 12 o’clock. Relax your
buttocks. Tilt your tailbone up toward your knees and press into
the four corners of your feet, lifting your hips. Bring your chest
toward your chin, and press the back of your head into the mat.
Roll your shoulder blades underneath you, and draw them in
toward your thoracic spine. Clasp your hands under your lower
back, and press your arms and fists into the ground. Gaze at the
ceiling. Stay here for 3–5 breaths; slowly come down.ANJANEYASANA Low Lunge, variation
From Down Dog, step your left foot between your hands. Place
your back knee on the mat so that your front leg is at a 90-degree
angle. Bend your back knee, and grab your inner ankle with
your right hand; press your foot into your wrist, and spread your
fingers. Lunge forward. Move your shoulders straight back, and
draw your shoulder blades in toward your thoracic spine. Lift your
left hand to the ceiling, and spread your fingers. Open your throat
by dropping your head back, and set your drishti past your finger-
tips. Stay for 3–5 breaths; repeat on the other side.8
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