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may/june 2018yogajournal.com.auPHOTOS: RICK CUMMINGS; MODEL: BHAKTI WHITE; STYLIST: JESSICA JEANNE; HAIR/MAKEUP: BETH WALKER; BOTTOMS: LINEAGE; TOP AND JEWELRY: MODEL’S OWNCorpse Pose
Lie on your back with your arms at your
sides, turning your palms up and aligning
your body so you feel balanced. Relax your
shoulders down into the mat. Turn your
head from one side to the other before al-
lowing it to find center. Relax the muscles of
your face, and then consciously invite your
entire body to let go of muscle tension. Stay
here, enjoying the sweetness of letting go
for at least 5 minutes.asana
Hero Pose, variation
Slowly come out of Savasana, and kneel
on your mat. Slide your feet apart, draw
the flesh of your calf muscles toward your
heels, and sit down between your feet (or
on a blanket, bolster, or block). Slowly begin
to deepen your breath, eventually inhaling
for a count of 6 and holding the inhale for a
count of 3—then exhaling for a count of 6,
holding the exhale for a count of 3. Repeat
this cycle 3 times, then deepen and lengthen
your breath so you’re inhaling and exhaling
for a count of 8, holding the inhalations and
exhalations for a count of 4. Repeat this cycle
of deeper, longer breathing at least 3 times,
then bring your hands to your heart centre.16 Seated Meditation
Find a comfortable seat, close your eyes,
and return to regular breathing. Try not to
chase or fight your thoughts; as thoughts
pop up (and they will), simply let them go.
Stay here for at least 1 minute, then bring
your hands to your heart centre in Anjali
Mudra. Take a moment to notice how your
body, energy, and mind feel now.11 Setu Bandha Sarvangasana
Bridge Pose, variation
Bend your knees so that the soles of your
feet are on the floor, hip-width apart below
your knees. On an inhalation, slowly lift
your bottom off the mat toward Bridge
Pose; on an exhalation, roll back down.
Repeat this rolling Bridge 3–4 times, then
hold Bridge Pose for 30–45 seconds. On an
exhalation, come back down to lie flat on
your mat, and draw your knees in toward
your chest.12 Supta Matsyendrasana
Supine Spinal Twist
Lie on your back, cross your left thigh over
your right, and stretch your arms out on
either side to a T position. On an exhalation,
begin twisting to your right as you look
to the left; on an inhalation, return to
center. Repeat this twisting action 4 times,
progressively lengthening the exhale.
Then hold the full twist for 6 breaths.
If comfortable, extend your top leg fully,
holding your calf or ankle with your
opposite hand to deepen the stretch.
Repeat on the other side.13 Constructive Rest, variation
Bend your knees so that the soles of your
feet are on the floor, mat-width apart. On an
exhalation, allow your knees to fall in toward
one another. Pause here for 2 breaths. On an
inhalation, separate your knees. On your next
exhalation, allow both knees to fall toward
the right. Pause here for 1–2 breaths. On an
inhalation, bring both knees back to centre.
On an exhalation, allow your knees to fall to
the left, pausing for 1–2 breaths. Repeat this
flow, moving your knees from one side to
the other, extending the pauses each time.OUR PRO Teacher Nikki Myers is
a yoga therapist, teacher, somatic-
experiencing practitioner, and founder
of Yoga of 12-Step Recovery (Y12SR).
Practice Y12SR with her at yogaanytime.
com/go/Y12SR. Model Bhakti White is
yoga teacher in Boulder, Colorado.