om body
FOCUS YOUR GAZE
l Your focal point (dristi) is
the tip of your nose. If this
is uncomfortable, gaze
softly straight ahead or
close your eyes.PROTECT YOUR NECK
l To avoid hyperlexion and
compression of your neck,
place a blanket under your
shoulders and allow your head
to hang comfortably over
the edge. Remember that the
higher the support, the more
unstable the pose, so practice
with care and attention.
l Pressing your hands into your
back will protect your neck
further, by taking the centre
of gravity away from your
cervical spine.
l Keep your head and neck still
to avoid injury.
l If your neck is uncomfortable,
move gently out of the pose
and rest. Always respect your
body’s limits.
l Bringing weight onto your
lower back and keeping
your mid back close to the
ground will demand less neck
lexion than when your back
is perpendicular to the loor
or when you step your feet
maximally overhead.ommagazine.com
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Doctor Kiki Morriss is a medical doctor, yoga
teacher, yoga therapist and founder of
Primrose Hill Yoga, where she teaches adults,
children and families. Visit: primrosehillyoga.com
or instagram.com/kikimorrissFOCUS ON HIP AND
SPINAL FLEXIBILITY
l There are three variations of
the classic Plough pose that
you can try, each requiring
diferent degrees of spinal
and hip lexibility. These are
demonstrated in a video on our
app this month.
l Hold your back perpendicular
to the loor with your hips
moderately lexed. This is the
most common variation and is
illustrated here.
l Place more weight on your upper
back and less on your shoulders,
to limit the lexion of your neck.
Your hips are lexed maximally
and your mid back is close to
the loor. The greater your hip
lexibility, the closer your thighs
will come to your face and chest.
l Walk your feet maximally
overhead so your hips are
minimally lexed and your back is
lexed in order to bring your feet
to the loor. Rest the tops of your
feet on the ground.