YOGAJOURNAL.COM 97UTTANASANA
Standing Forward Bend, variation
You know how good it feels when you arrive
home and get into your own comfy bed after
a trip? That is how good it feels to do this pose
after fl ying.
HOW-TO: Start standing with your feet hip-width
apart and interlace your hands behind your back.
(If it’s not possible to fully clasp your hands, get
creative and use the sleeve of your shirt, a towel,
or belt.) On an inhalation, reach your chest up to
the sky. On an exhalation, fold forward at your
hips. Keep all four corners of your feet fi rmly
rooted into the fl oor and draw your knee caps
up to fi rm your legs. If your spine is rounding,
bend your knees slightly. Think about taking your
upper arms, rather than your hands, overhead.
This will help isolate the stretch to your chest.
Keep your neck long and stay here for 10-20
breaths. On an inhalation, come up slowly. Once
upright, release your arms by your sides and
take a moment to ground. You have arrived.TEACHER S a ra h Ezrin is a San Francsico-
based writer and YogaWorks instructor. Learn
more at sarahezrinyoga.com.MODEL Tiff any Bush is a yoga teacher
and healer based in Denver. Learn more at
tiff anybushyoga.com.5
PARSVOTTANASANA
Pyramid Pose, variation
An often overlooked area of the body that gets
tight from sitting are the calves. This pose will
help release the backs of your legs.
HOW-TO:Find a ledge, whether in the terminal
or outside, and place your right foot onto it
with your toes pointing forward. Keep your
back foot pointing forward as much as you
can and place your hands on your hips. On an
exhalation, fold halfway. You can keep your
hands on your hips or bring them into prayer
at your chest. Ground into your back left heel,
releasing your back calf. Press your left thigh
straight back. Pull your front hip back and
wrap your back hip forward. This helps create
width in your lower back. Use your inhalations
to reach your chest forward and deepen the
release of your front-leg hamstrings. Maintain
a long neck by gazing straight down. Stay here
for 10 to 15 breaths, then switch sides.
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