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 33 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 SEQUENCE13 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.