yoga

32

october / november 2018

yogajournal.com.sg

5 CHATURANGA DANDASANA

VARIATION Four-limbed Staff Pose

At the end of your fifth breath cycle, cartwheel

both hands to the floor, and float your right leg

off the mat to hip height. Lift your right heel

to engage your glutes. Inhale, and shift your

weight forward to your fingertips. Exhale, bend

your elbows, and lower your chest and chin to

the ground. Inhale, and press back up. Repeat

for 3 breath cycles. Repeat poses 3–5 on the

other side.

8 TADASANA VARIATION Mountain Pose

Exhale, and draw your hands to Anjali Mudra

(Salutation Seal) at your heart center. Bring

your left knee to your chest. Inhale, rise up to

standing, and balance. For additional support,

hold the underside of your left leg. Stay here

for 3 breaths.

6 ADHO MUKHA SVANASANA

VARIATION Downward-Facing Dog Pose

From Tabletop, walk your hands forward one

hand-length. Tuck your toes, and lift your

hips to Down Dog. Pedal your heels, shake

your head, and wag your tailbone. Adjust the

distance between your hands and feet to get

comfortable. Inhale, and float your right heel

skyward. Exhale, drawing your knee to your

nose. Press your palms into the floor while

moving your shoulder blades outward. Draw

your navel up and in. Inhale, and float your

right leg skyward. Exhale, draw your knee to

your nose, and step your right foot between

your palms.

9 UTTHITA HASTA

PADANGUSTHASANA

Extended Hand-to-Big-Toe Pose

Root down through your right foot. Bring your

left peace fingers and thumb to your left big

toe, and take a yogi toe lock. Kicking through

your left heel, extend your left leg straight at

hip height (or if needed, keep a bend in your

left knee). Pull your right quad up to encourage

a lifting away from the earth. Press your

abdominals back while keeping your chest broad

and spine long. Stay here for 3 breaths.

7 VIRABHADRASANA III Warrior Pose III

Crawl your hands in front of your right foot,

shifting your weight into it. Guide the crown

of your head forward as your left foot floats

off the mat. Engage your left glutes by lifting

your back heel higher. Keep your hips in one

line. Reach your arms behind your back like

wings and turn your palms to face the earth.

Roll your shoulders back to open your heart

space. Float your knuckles upward another

inch to encourage that same broadness in your

collarbones. A soft bend in your standing (right)

knee can help with balance or tight hamstrings.

Eventually work on straightening this leg by

10 PISTOL SQUAT

From Extended Hand-to-Big-Toe Pose, wrap

both hands around the sole of your left foot.

Continue to kick your left heel forward while

pulling your abdominals back. Lift your sternum

up to keep your spine long. Slowly, start to

bend your standing knee and send your hips

backward as you would in Utkatasana (Chair

Pose). Keep your left leg active. As your hips

lower toward the earth, maintain the length

in your spine. With control, lower your seat to

the floor.

MODIFICATION If you’re working toward pistol squats,

try placing your left heel on the floor, 12–18 inches

ahead of your right foot. Fold at your hips, bend your

right knee, and place a hand on the floor beside your

feet. Keep your left leg as straight as you can, feeling

the stretch in your hamstring. Put as little weight as

possible in your left heel so that you can slide it for-

ward as your hips lower to the earth.

Eventually,work on straightening this leg by

engagingyour quads and pulling up and out of

your standing(right) hip.