Australian Yoga Journal - April 2016

83

april 2016

yogajournal.com.au

PHOTOS: JEFF NELSON; MODEL: GRACE FLOWERS; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: LORNA JANE; BRA: ONZIE; BOTTOMS: OM SHANTI

HOME PRACTICE

rti ll

Apanasana

Knees-to-Chest Pose

Lie on your back and draw both knees toward your

chest. You may hold onto your shins, forearms, or

hands. Gently rock side to side, massaging your

back body and lower back. Play with gently curling

your pubic bone toward your navel and then down

toward your mat to release and lengthen your

lower back.

THIS IS A PRACTICEto harness your energy and

find joy in a fresh perspective. For beginning yogis

embarking on the journey of yoga asana, this

gentle sequence will help you take baby steps

into the beautiful world of this ancient practice.

For the experienced practitioner, this sequence can

help you take some time to focus on your existing

practice, and motivate you to slow down and

revel in the postures you already know so well.

No matter where you are, drink in the delight of

having a “beginner’s mind” and let it inspire

this practice.

Practice tips

Take your time with this sequence so you can

tune into your body’s needs and what your body

is trying to tell you. Breathe deeply into places

that feel “stuck”. Feel free to linger in any posture

that feels good, and take at least 4 to 5 breaths

in each pose before switching sides. When you

are finished, sit upright and take a few minutes

in an easy cross-legged position, giving yourself

a moment of quiet to absorb the effects of your

practice. Most importantly, have fun!

Supta

Matsyendrasana

Supine Twist, variation

Keep your knees drawn into your chest. Take your

arms out to your sides in a T shape, palms up or

down. Ground both shoulder blades down into

your mat as you inhale deeply. As you exhale,

drop both knees to the right, stacking them atop

one another. Take 4–5 breaths and repeat on the

other side.

Marjaryasana/Bitilasana

Cat-Cow Pose

Come to your hands and knees, aligning your

shoulders over your wrists, and your hips over your

knees. On an inhale, arch your spine, moving your

heart forward and up; let your gaze follow. On an

exhale, round your spine, pushing the floor away

with both hands, gently lifting your navel toward

your spine and letting your gaze follow. Repeat 4–5

times, or more if you like.

Balasana

Child’s Pose, variation

Touch your big toes together, let your knees slide

a little farther apart, and ease your hips back over

your heels with your arms extended. Give yourself

a bit more space here by placing a block or blanket

under your forehead. Close your eyes and breathe

deeply.

End here with Savasana (Corpse Pose) 2 minutes

OR, DO YOU HAVE 10 MORE MINUTES? TURN TO THE NEXT PAGE TO EXTEND YOUR SEQUENCE.

10

min

If you have 10 minutes,

try this practice.

2 minutes,8-10

breaths each side

1 minute,

8-10 breaths

2 minutes,

16–20 breaths

1o-, 2o-, and 3o-minute

sequences for

new beginnings

By Grace Flowers

Cat-Cow Pose, variation

Still on all fours, gently lift your navel to your spine

to engage your abdominal muscles. Inhale and

extend your right arm forward and your left leg

straight behind you, keeping the inner left thigh

rolling skyward. Exhale to bring your right elbow

and left knee toward each other, rounding your

spine and bringing your chin in toward your chest.

Inhale and reach your right arm forward and left

leg back. Do this 4–5 times on each side.

1 minute,

8–10 breaths

2 minutes,

16–20 breaths

Warm-up: Sit cross-legged with your hips propped on a blanket or block, if that feels most

comfortable. Allow your eyes to close, and find your breath. Stay here for five or so minutes,

until you begin to feel ease in your breath.