29
june / july 2018yogajournal.com.sgA home practice to
work with your
body’s limitations
BY ERICA MATHER
THE FACT IS, our bodies age, and
at some point suffer injury or stop
responding exactly the way we’d like
them to. When that happens, there are
two options: we can fight and resist
our physical limitations and annoying
“spots,” or we can find a way to work
with them. At the core of this work is
unconditional love. If we can learn to
love our bodies through aging, injury,
and illness, we’ll inadvertently increase
our compassion for ourselves—and for
others.
When your body doesn’t respond
the way you’d like it to, it may be due2 BADDHA KONASANA VARIATION
Bound Angle PoseFrom Baddha Konasana, reach your right hand to
the side, resting your fingertips on the ground.
Inhale and stretch your left arm up and overhead.
Exhale and sidebend to the right, reaching your
top arm over your ear. Hold for 3 breaths, then
repeat on the other side. Return to the first
side and as you exhale, twist toward your right
thigh, placing your hands on the floor (shown).
As you inhale, traction your ribs forward over
your right thigh, pulling your hands toward you
isometrically. Hold for 3 breaths, then repeat on
the other side.1 BADDHA KONASANA WITH
KAPALABHATI PRANAYAMA
Bound Angle Pose with Skull Shining BreathFrom a comfortable seat, bend your knees, and
pull your heels toward your pelvis. Lower your
knees to the sides, press the soles of your feet
together, and place your hands behind your
hips. Lift your ribs as you inhale. Then, complete
50 to 100 breaths, snapping your abdomen
back toward your spine with each sharp
exhale—releasing and relaxing your belly with
each passive inhale. After your final exhalation,
inhale, and retain your breath for as long as is
comfortable. If your back rounds, sit against a
wall.3 ABDOMINALS WITH A PROP
Lie on your back, bend your knees, and place
a block or a rolled-up mat or blanket between
your thighs. Inhale and press your low back into
the floor. Hold your breath, scoop your tailbone
up, and squeeze the prop. Exhale and curl your
head and shoulders up off of the floor, sending
your elbows toward your thighs. As you inhale,
lower your head and shoulders back down
to the floor. Repeat 5–8 times. For more of a
challenge, lift your feet from the floor and bring
your knees above your hips—or straighten your
legs.PHOTOS: CHRIS FANNING; MODEL: ERICA MATHER; HAIR/MAKEUP: ELISA FLOWERS/BERNSTEIN & ANDRIULLI; CLOTHING: MODEL’S OWN
HOME PRACTICE
rti ll
to physical, psychological, emotional,
or spiritual issues. Before practicing
this sequence, ask yourself: Where do I
feel limited in my body?
If you are working with a limitation
caused by an injury or chronic,
physical pain, have a licensed yoga
therapist create a personalized
sequence to address your body’s
specific needs. Otherwise, depending
on your answer to the aforementioned
self-inquiry, choose one spot to work
with as you practice this Forrest Yoga
sequence. Focus your attention there,
and get curious—particularly aboutyour attitude. What is your intent for
yourself and for the area of your body
that you’re focusing on?
In every pose, try to maintain an
attitude of curiosity about the spot
you’re working with—sending your
breath to, or toward, that space in
your body. If you ever feel sharp pain
(especially in your area of focus), back
out of the pose into a modification
where you can comfortably breathe
without pain. There’s a good chance
you’ll be amazed by what happens
when you work with this combination
of breath and attention.