Yoga Journal Singapore - June-July 2018

32

june / july 2018

yogajournal.com.sg

14 TWISTING WARRIOR

From Virabhadrasana I, stretch your right arm and the fingertips of your

right hand skyward on an inhalation. As you exhale, bring your right elbow

across your body to the top of your left thigh. Make a fist with your bottom

(right) hand, and cup the fist with your left hand, keeping your elbows in a

straight line. Inhale, and press through your back foot to lengthen through

your spine; exhale, and press your right arm into your left thigh to deepen

the twist. Hold for 5–8 breaths. Find your spot.

16 BADDHA KONASANA, VARIATION Bound Angle Pose

Lie down on your mat with your knees bent, and join the soles of your feet

together. Lift your feet toward your chest, and clasp your hands around the

outer edges of your feet. As you inhale, press your back ribs into the floor;

as you exhale, pull straight down on your feet, bringing them closer to your

chest. Hold for 5–8 breaths.

15 EKA PADA RAJAKAPOTASANA, VARIATION Pigeon Pose

Starting in Pigeon Pose, keep your torso upright and walk your hands to

the left until they frame your front left knee. As you inhale, lift up a little in

your chest, and lengthen your torso over your thigh; as you exhale, drape

your torso down over your thigh, and relax your neck. Rest your head on

a block for support. If you feel comfortable, move your right elbow to the

outside of your left leg, making a fist with your right hand and cupping

your left hand over the top to press into a twist. Hold here for 5–8 breaths,

then repeat poses 14–15 on the other side.

1 SAVASANA Corpse Pose

Lower your feet to the floor, and straighten your legs. Rest on your back

with your arms alongside your body, hands by your hips, palms facing up.

If you feel discomfort in your low back, bend your knees with your feet flat

on the floor to encourage a posterior tilt in your pelvis. This will remove

any compression from the lumbar spine or sacroiliac joint. Relax here

completely for 7–10 minutes.

Teacher and modelErica Matheris a certified Forrest Yoga instructor and mentor in

New York City. Her online program, Adore Your Body, is a system designed to help students

overcome body-image challenges. Learn more atericamather.com.