Yoga Journal USA – May 2019

28 YOGA JOURNAL

1 CAT POSE TO 2 COW POSE, VARIATION

Repeat 1 time.

15 FOREARM PLANK

Stay 3-5 breaths.

16 DOLPHIN POSE

Stay 3-5 breaths. Opens your chest and

hamstrings. A modifi cation for the fi nal pose.

17 DOWNWARD-FACING HERO POSE

Stay as long as you’d like.

KULA SEQUENCE: ROUND 3

3 FOREARM PLANK

On an inhalation.

4 SPHINX POSE

On an exhalation.

5 LOCUST POSE, VARIATION

Inhale to extend your arms, exhale to

reach them back, then interlace fi ngers

and hold for 1 breath.

6 PLANK POSE

Hold for 1 breath.

MAP MY SEQUENCE

13 LUNGE

On an exhalation.

7 PLANK POSE, WITH HAMSTRING CURL

Hold for 1 breath.

REPEAT

Kula Sequence

Round 2 on the

opposite side.

Aim for

a feeling of

lightness by

reaching your top

hand up—similar

to how you will

lift your pelvis to

the sky in Pincha

Mayurasana.

Push into

your forearms

to create

length in your

neck &

lower back.

Reach your
shoulder blades
& pelvis to the
sky. You can bend
your knees & lift
your heels to
fi nd maximum
elevation in your
pelvis.

14 VASISTHASANA

SIDE PLANK POSE

Stay 3-5 breaths. Strengthens your arms,

shoulders, and core, and challenges your balance.