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july 2019yogajournal.com.auPOSES TO HELP YOU UNWIND
5 POST FLIGHT
Whether you’re antsy, jet-lagged, or seriously stiff,
here’s your new apres-flight go-to practice.URDHVA
HASTASANA
UpwardSalute,variation
Whatis theveryfirstthingyouwantto
dowhenthe“fastenseatbelt”signdings
off?Standup!Thisstandingposeis a
deliciousbeginningtoyourpost-plane
sequence.
HOW-TO:StartinMountainPosewith
yourfeethip-widthapart.Pressthefour
cornersofyourfeetintothefloorand
takea fewmomentshere.Raiseyour
armsoverhead,interlacingeveryfinger
butyourindexfingers.Onaninhalation,
reachupthroughyourentirebody,
takingyourchesttothesky.Onan
exhalation,archbackward,creatinga
mildbackbend.Pressyourinnerthighs
gentlybackasyourtailbonereleasesto
thefloor,lengtheningyourspine.Draw
yourlowbellyinanduptosupportyour
lowerback.If it feelsOKonyourneck,
lookup.Holdforseveralbreaths,
inhalingup,andexhalingback.STANDINGSIDE
BEND
Wefocusa lotinyogaonthefrontand
backofthebody(thesagittalplane)
becausethatis generallyhowwemove
intheworld.Butyoursidebodiesare
essentialtodeepbreathing,whichis
keytocalmingyournerves.
HOW-TO:StartinMountainPosewith
yourfeethip-widthapart.Onan
inhalation,reachbotharmsoverhead
andclaspyourleftforearmwithyour
righthand.Onanexhalation,release
yourfrontribsdowntofinda neutral
spine,helpingtoisolatethemovement
inyoursidebody.Inhaleandlengthen
throughyourleftwaist;exhaleandlean
right.Keepyourgazeforward,taking
yourrighteartoyourrightshoulder.
Take 10 to15 breaths,imaginingeach
inhalationfanningyourribsopenlike
anaccordion.Comebackuponan
inhalationandreachbotharms
overhead.Repeatontheleft.NATARAJASANA
LordoftheDancePose
When the body has been in one
position for a prolonged period of
time, it’s helpful to do a pose that is
the opposite shape. Since sitting is a
forward bend, a standing backbend
like this one is the perfect counter-
pose to a long flight.
HOW-TO: Start in Mountain Pose.
Bend your left knee and draw your
left heel toward your bum. You can
place your right hand on a wall for
balance, or take it into a half prayer
position at your chest. Align your left
thigh with your right as you reach
both of your sitting bones toward the
floor. Draw your front ribs in as you
inhale into your chest, lifting your
heart skyward. Keep your eyes fixed
on a point directly in front of you,
ideally on something not moving.
Stay here for 10 to 15 breaths, then
release and repeat on the other side.1 2 3