51
august/september2019yogajournal.com.auSTAY STEADY IN THE STORM
- VRKSASANA Tree Pose
In a chair: Sitting tall, shift your weight to your left
foot. Bring your right leg out to the right side and lift
your right heel off the floor. Bring your palms
together at your chest. Exhale and lean forward
slightly, sending your awareness into your left foot.
Then inhale and raise your arms, keeping your palms
together or separating your arms into a V shape.
On a mat: Come to a tall standing position with your
knees soft, thighs engaged. Take a breath and as you
exhale, grounding down through your feet. Shift your
weight to your left foot as you bend your right knee
and rotate your right leg out to the side. Keeping the
toes of your right foot on the floor, place your heel
against your left ankle. Pause here and bring your
palms together at your chest. Exhale into your left
foot, and then inhale, raising your arms overhead,
keeping your hands together or separating your arms
into a wide V shape. If this is comfortable, try lifting
the toes of your left foot and find your balance there.
Wave your arms and fingers like a tree in a breeze.
Take a few breaths here. Repeat on the other side.
BECOME FIERCE & FLEXIBLE
- BHUJANGASANA Cobra Pose
In a chair: Sit with a bolster or folded blanket on
your lap. Place your forearms and palms on the
bolster and pull it gently toward your belly. Inhale
and lengthen your spine. As you exhale, gently
hinge forward over the bolster, slightly lowering
your head. Inhale and raise your head and chest,
keeping your neck long.
On a mat: Lie on your abdomen with a folded
blanket under your pelvis. This blanket can help
to lengthen your lower back. Place your forehead
on the mat with your hands underneath your
shoulders, palms facing down. Exhale and
press your pelvis into the blanket. Inhale and
lengthen your spine, slowly lifting your chest
and head. Stay low and keep your neck long
as you look straight ahead. Feel your chest
move forward as you move your shoulders back.
Take a few breaths. Repeat if it feels good.
Grounding Breath Practice in Sukhasana
In a chair on a mat: Find a comfortable seat and close your eyes. Focus on the solidity of the ground or seat beneath
you. Inhale, and lengthen your spine. As you exhale, imagine your breath moving down your body into the ground as
if you are growing roots into the earth. Spend a moment focusing on the feeling of your belly moving forward as you
inhale and in as you exhale. You can place your hand on your belly to encourage this movement. This type of deep
breathing calms the nervous system and creates a feeling of safety.2 3
yj77_48-53 brave face.indd 51 19/7/19 4:48 pm51
august/september2019yogajournal.com.auSTAY STEADY IN THE STORM
- VRKSASANA Tree Pose
In a chair: Sitting tall, shift your weight to your left
foot. Bring your right leg out to the right side and lift
your right heel off the floor. Bring your palms
together at your chest. Exhale and lean forward
slightly, sending your awareness into your left foot.
Then inhale and raise your arms, keeping your palms
together or separating your arms into a V shape.
On a mat: Come to a tall standing position with your
knees soft, thighs engaged. Take a breath and as you
exhale, grounding down through your feet. Shift your
weight to your left foot as you bend your right knee
and rotate your right leg out to the side. Keeping the
toes of your right foot on the floor, place your heel
against your left ankle. Pause here and bring your
palms together at your chest. Exhale into your left
foot, and then inhale, raising your arms overhead,
keeping your hands together or separating your arms
into a wide V shape. If this is comfortable, try lifting
the toes of your left foot and find your balance there.
Wave your arms and fingers like a tree in a breeze.
Take a few breaths here. Repeat on the other side.
BECOME FIERCE & FLEXIBLE
- BHUJANGASANA Cobra Pose
In a chair: Sit with a bolster or folded blanket on
your lap. Place your forearms and palms on the
bolster and pull it gently toward your belly. Inhale
and lengthen your spine. As you exhale, gently
hinge forward over the bolster, slightly lowering
your head. Inhale and raise your head and chest,
keeping your neck long.
On a mat: Lie on your abdomen with a folded
blanket under your pelvis. This blanket can help
to lengthen your lower back. Place your forehead
on the mat with your hands underneath your
shoulders, palms facing down. Exhale and
press your pelvis into the blanket. Inhale and
lengthen your spine, slowly lifting your chest
and head. Stay low and keep your neck long
as you look straight ahead. Feel your chest
move forward as you move your shoulders back.
Take a few breaths. Repeat if it feels good.
Grounding Breath Practice in Sukhasana
In a chair on a mat: Find a comfortable seat and close your eyes. Focus on the solidity of the ground or seat beneath
you. Inhale, and lengthen your spine. As you exhale, imagine your breath moving down your body into the ground as
if you are growing roots into the earth. Spend a moment focusing on the feeling of your belly moving forward as you
inhale and in as you exhale. You can place your hand on your belly to encourage this movement. This type of deep
breathing calms the nervous system and creates a feeling of safety.2 3