AustralianYogaJournal-May2018

YOGAPEDIA

r r ti

78

may/june 2018

yogajournal.com.au

PHOTOS: CHRIS FANNING; MODEL: ERIKHAIR/MAKEUP: ELISA FLOWERS/BERNS

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Paschima = Western · Uttana = Intense stretch · Asana = Pose

Intense Western Stretch Pose (also Seated Forward Bend)

Paschimottanasana

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Our Pro Teacher and model Erika Halweil began teaching yoga in 1998 and has since devoted herself to the tradition of Ashtanga Yoga. Her teachers include

K. Pattabhi Jois, Tim Miller, and Eddie Stern. She lives in Sag Harbor, New York, with her husband, Corey De Rosa (owner of Tapovana Ashtanga Healing Center),

and their daughters, Milla and Neelu. She teaches at Tapovana and Yoga Shanti and offers private lessons (erikahalweilyoga.com).

Paschimottanasana

to Ubhaya Padangusthasana

Poses of the month

DON’T let your feet or knees turn out.

This overstretches your inner knees and

DON’T round and harden your back,

pushing your torso away from your legs.

This will create tension and inhibit your

breath, which can strain your back.

Instruction

Before exploring any particular asana, first

complete at least three rounds of Surya

Namaskar A (Sun Salutation A).

1 For Paschimottanasana, begin in Adho

Mukha Svanasana (Downward-Facing Dog

Pose). At the end of an exhalation, step

(or jump) to a seated position.

2 Straighten your legs and place your hands

next to the flesh of your outer hips. Bring

your legs together with the insides of your

feet touching. Flex your feet by drawing your

toes toward you, and simultaneously press

out through the balls of your feet. Activate

your thigh muscles by drawing them up,

away from your kneecaps. Draw your low

belly softly toward your spine. Let your

shoulders move back, and begin to breathe

into your chest and your entire rib cage.

3 Keeping the activation of your legs and low

belly, reach forward to hold your big toes,

the sides of your feet, or a wrist beyond your

flexed feet.

4 Maintaining the hold, inhale and lift your

chest, lengthening your abdomen and sides.

Gently relax your shoulders away from your

ears.

5 As you exhale, begin to move deeper into

a forward fold. Try not to pull with your arm

Instead, keep your shoulders relaxed. Bend

your elbows and bow your head, gazing

toward your legs. Relax your neck and let

your breath move freely.

6 Keep gently drawing your low belly tow

your spine, lifting your waist off your thigh

On inhalations, feel a broadening of your c

and a lengthening in the front of your tors

On exhalations, feel a widening in your up

back as you continue to relax your shoulde

Hold for at least 5 breaths. To exit the posture,

inhale and lengthen your torso upward while

straightening your arms. Complete a full

exhalation before releasing your feet.

By Erika Halweil

Benefit

Stretches the back of your entire body, from your heels to your head; helps to open your hips;

strengthens your agni (digestive fire); creates a state of inner calm.