Australian Yoga Journal - April 2016

61

april 2016

yogajournal.com.au

6 ROCK YOUR BOAT

Start in a seated position with knees bent and feet in front of you

on the ground. On an inhale, lift your shins parallel to the floor

as you simultaneously raise your arms and extend them forward

toward your pinkie toes. Draw the shoulders back and lift the navel

in and up (A). For additional support, place your hands on the floor

behind your hips. Keeping the core engaged, on an exhale, rock

your boat back onto the spine, grabbing the backs of the thighs for

additional support (B). On the inhale, rock back up and hold your

boat with shins floating parallel to the floor.

Repeat 10 times. As you rock, keep it playful, recognising that this

may be more challenging than it seems. And, remember that no

challenge—whether on or off the mat—lasts forever. Trust in your

strength, breathe, and find a little joy in the movement.

7 BUILD A BRIDGE

Lie on the floor with knees bent, feet on the mat and ankles

beneath the knees. Reach your fingertips toward your heels,

pinkie side of hands on the floor. On an inhale, keep your gaze

up, press your shoulder blades down, and lift your hips. At any

point, you can bend your elbows, placing your hands under your

hips for support. Exhale and shift the weight into your left foot. On

the inhale, lift and straighten the right leg as though to touch the

ceiling. Hold the pose for 3 full breaths. Allow the challenge to fuel

you, and celebrate your strength. In this Setu Bandha Sarvangasana

(Bridge Pose) variation, choose to lift to new heights and be bold

as you imagine yourself becoming a bridge over a river. On an

exhale, lower the right leg and repeat on the other side.

8 STILL LIKE A STATUE,

QUIETER THAN A MOUSE

Lie on the ground with your legs straight and feet open. Allow

your body to fall into the support of the earth. Place your left hand

on your belly and your right hand on your heart. Close your eyes

and bring your attention to the belly rising and falling. Become

aware that your greatest gifts—your breath and your heart—are at

your fingertips. In the hushed quietness, you are what you are and

that is enough. Like a child who has engaged in a full day of play,

now is the time to rest and recharge. In that place of knowing,

allow yourself to fully surrender to the pose and the moment.

Relax into the pose for 3–5 minutes.

6

7

8

B

A