26 YOGA JOURNAL
3 FOREARM PLANK
On an inhalation.9 PLANK, WITH HAMSTRING CURL
Stay 3-5 breaths.10 KNEE TO NOSE
On an inhalation.12 ARDHA HANUMANASANA
HALF MONKEY GOD POSE
Stay 3-5 breaths. Opens your hamstrings.8 PLANK POSE
Hold for 1 breath.11 LUNGE
On an exhalation.5 SPHINX, WITH ARDHA BHEKASANA
SPHINX, WITH HALF FROG POSE
Stay 3-5 breaths.
Opens your quadriceps and hip fl exors.7 LOCUST POSE, VARIATION
Inhale to extended arms, then reach arms back
and hold for 3-5 breaths.KULA SEQUENCE: ROUND 26 SPHINX, WITH ARDHA DHANURASANA
SPHINX, WITH HALF BOW POSE
Stay 3-5 breaths.
Opens your armpits and chest.>> TRANSITION TO PLANK
On an inhalation, plant your hands
under your shoulders, tuck your
toes, and engage your core. In Plank
Pose, fi rm your shoulder blades onto
your back ribs and away from your
ears, while maintaining breadth in
your collarbones. Think of the outer
collarbones smiling.4 SPHINX POSE
On an exhalation.MAP MY SEQUENCE1 CAT POSE TO 2 COW POSE, VARIATION
Repeat 1 time.Engage
your lower
abdomen and
hug your outer
hips toward
your midline to
maintain length
in your lower
back.Keep your
collarbones
wide and your
shoulders
elevated.Maintain
length in your
lower back
by keeping
your core
engaged.Round your
upper back
as much as you
can to make
space for your
thigh; dorsifl ex
your ankle.Squeeze
your hips toward
your midline so
they stay aligned in
this asymmetrical
shape. Come to
fi ngertips to
relieve your
wrists.To protect
your SI joint,
root the front of
your hips into the
fl oor and square
your ribs to
the front.