Australian Yoga Journal - April 2016

YOGA FOR SPORT

om

barre

By Dawnelle Arthur

BARRE CLASSES AREa great way to tone and

strengthen, head to toe. Those many reps of

micro-movements at the ballet barre offer an intense

challenge for your feet, calves, thighs, hips, butt, and

abs. But the commonly used turned-out position (heels

close together, toes pointed out) may also cause undue

stress to joints like your knees and the sacroiliac joint

that connects the lower back to the hips—especially if

your turnout is greater at the feet than the hips.

Practicing yoga poses that encourage external rotation

of the hips before barre will warm up tissues and joints

and protect these vulnerable areas so you can plié and

leg-lift safely. Try this energetic four-pose sequence

three times on each side before heading to the barre.

PHOTOS: JEFF NELSON; MODEL: DAWNELLE ARTHUR; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: TIFFANY MCCRAY; LOCATION: QIFLOW RINO; TOP AND BOTTOMS: ONZIE; BRA: SOLOW

12

Goddess Pose

GOOD FOR Strengthening your

thighs and improving hip mobility.

Stand with your feet wide, heels turned

in, toes turned out. Lower into a squat

by bending your knees, and shifting

your hips back and down as you bring

your thighs almost parallel to the

floor. Keep your torso straight. Gently

align your knees over your ankles.

Activate your pelvic-floor muscles and

lift your lower belly. Press your hands

together in front of your chest. Hold for

5 breaths.

Virabhadrasana II

(Warrior Pose II), variation

GOOD FOR Encouraging external

hip rotation, ankle stability, and toe

mobility; stretching the inner thigh.

From a wide stance, turn your right foot

forward and your left foot in slightly.

Bend your right knee so it’s over your

right ankle. Lift your toes slightly to

activate your feet and raise your arms

to shoulder height. Gaze forward and

lower your toes. Lift your right heel

vertically to balance on the ball of your

foot. Hold for 5 breaths.

3 4

Utthita Parsvakonasana

(Extended Side-Angle Pose)

GOOD FOR Strengthening the front

hip, encouraging spinal mobility, and

increasing body awareness.

From Warrior Pose II with your right

foot forward and heel lowered to the

ground, side bend to the right to place

your right forearm on the space

above your right knee. Lift your left

arm up and over your left ear, and

reach through your left fingertips.

Pull your belly in and up to engage

your abdominals to support your

lower back, and keep your chest open.

Hold for 5 breaths.

Anjaneyasana (Low Lunge),

variation with a twist

GOOD FOR Stretching the back of

the hip; encouraging hip extension.

From Extended Side Angle, lower

your arms, placing your hands

shoulder-width apart on the floor.

Spin your back heel vertically to

turn your hips, left foot, and torso

forward into Low Lunge. Release your

left knee to the floor. Engage your

glutes and lift up your lower belly.

Stay here or bend your left knee and

reach back with your right arm to

grab your left foot. Hold for 5 breaths.

Repeat sequence on the other side.

OUR PRO Teacher and model Dawnelle Arthur (a.k.a. Yogini on the Loose) is

the creator and founder of Denver-based QiFlow Fusion fitness and yoga studios,

which offer combo classes like yoga-sculpt and QiCycle-Barre, a 30-minute cycle

class followed by a 30-minute barre workout (qiflowfusion.com).

poses for

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april 2016

yogajournal.com.au