2019-09-01 In The Moment

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yoga

1

SEATED SADDLE
Sit astride a bolster or a couple of rolled up pillows,
with palms facing downwards on the thighs. Take some
time to settle with the breath. Feel the inhale moving
deep into your belly in all directions so you can feel it
in the sides and the back as well as the front. Feel the
grounding of the inhalation, the connection to earth.
Stay here for 5 minutes, or until settled.

2

WIDE KNEED TWISTED CHILD’S POSE
Taking the knees comfortably wide, fold forwards
and take your forehead to the floor for child’s pose.
First take the right arm underneath and over to the left,
moving slowly and pausing at a place where you feel
sensation – not the deepest expression of the posture
possible. Stay here for 3 minutes, then repeat on the
other side after a rebound period.

3

TWISTED HALF SADDLE
Bending the right knee, draw the right foot back
and alongside the right bottom (the foot being there,
rather than underneath it, encourages stimulation of
the front of the thigh, which targets the stomach energy).
You have the option to be seated up on a bolster or block.
Take a twist towards the right leg, left hand resting on
the right thigh and the right hand in a supportive relaxed
position behind the torso. Stay for 3 minutes, then repeat
on the other side.

4

SEAL POSE

Laid on the belly, place your hands in front of the

body, slightly wider than the shoulders. As you inhale, lift

up, using the back muscles, with a little support from the

hands. Soften the elbows a little so as not to hang out in

the joints, and allow the front of the body to open out. If

this feels too strong take Sphinx pose (dropping to the

forearms). Hold here for 3 minutes.

5

DRAGONFLY

Straddle the legs wide, perhaps with something

under the seat to aid a tall elegant spine. You also have

the option to fold forwards and find support from props

as you do. Stay here for 5 minutes.

6

FORWARD FOLD OVER HALF BUTTERFLY

Draw the right foot up alongside the left leg, as far

as needed to feel a sensation in the lower leg, knee or

thigh. Fold forwards to a point where you can feel some

sensation. You may add in props to support the head

or under the seat, or place a rolled up blanket under

the knee of the lengthened leg. Sink down for 5 minutes,

then repeat on the other side.

7

SAVASANA (not pictured)

Find your way to lie down on the floor. Allow yourself

to be supported by the earth and focus once more on

that soft deep breath. Stay here for 10 minutes.

PIP’S SEASONAL YIN POSES