Australian Yoga Journal - April 2016

84

april 2016

yogajournal.com.au

20

min

If you have 20 minutes, add

these poses to your sequence.

HOME PRACTICE

rti ll

1 minute,

8–10 breaths

1 minute,

8–10 breaths

1 minute,

8–10 breaths

Adho Mukha Svanasana

Downward-Facing Dog Pose

From Child’s Pose, inhale to all fours; as you

exhale, curl your toes under to lift back into

Downward Dog. If you are new to this pose,

bend both knees deeply and work on keeping

your hips lifted while pushing the floor away

evenly through both palms. Breathe deeply as

you hold for 4–5 breaths.

Uttanasana

Standing Forward Bend

Step one foot at a time to the top of your mat

and separate your feet hip-width apart. Bend

your knees, hinge forward from your hips, and

grasp opposite elbows. Take 4–5 deep breaths,

then exhale and release your arms. If your

shoulders are healthy, reach behind your back

to interlace your fingers and clasp your palms

together. Release the crown of your head

down toward the earth as you breathe deeply

for 4–5 breaths. 

Tadasana (with Anjali Mudra)

Mountain Pose, with Salutation Seal

With your feet together or hip-width apart,

inhale and reach your arms skyward, externally

rotating your upper arms as you stretch tall.

On an exhale, bring your hands to your heart

centre in Anjali (heart) Mudra, with your palms

together. Take a moment to stand here with

your eyes closed and shoulders relaxed,

breathing deeply for 4–5 breaths or until you

feel grounded and centred.

(^30)
min
If you have 30 minutes, add
these poses to your sequence.
1 minute,
8–10 breaths
Utthita Parsvakonasana
Extended Side-Angle Pose
From Warrior II, inhale; as you exhale, extend your
left arm toward the sky. On the next inhale, reach
the arm overhead, palm facing the floor. Lightly
rest your right forearm on your right thigh, or
reach your right hand down to a block behind your
right ankle. Keep your chest open and spacious,
your collarbones spreading. Stay here for 4–5
breaths, then change sides.
Virabhadrasana II
Warrior Pose II
Facing the long-edge side of your mat, extend your
arms out to the sides, palms down. Step your feet
wide, about the span between your wrists, with
the outer edges of your feet parallel with your mat.
Turn your right toes to the short-edge side of the
mat and your left toes in slightly. Inhale to lift
your chest; as you exhale, bend your right knee,
tracking it over your ankle. Push into the outer
edge of the back foot to find stability as you try to
distribute your weight evenly through both feet.
Breathe here for 4–5 breaths, then change sides.
Utthita Trikonasana
Extended Triangle Pose
From Extended Side-Angle Pose, inhale to come
back up and straighten the front leg. As you
exhale, hinge from your right hip and reach your
right fingertips forward, in the same direction as
your right toes. Bring your right hand to a block
behind your right ankle as you reach your left arm
skyward. Internally rotate your inner left thigh,
ground firmly through the base of your front big
toe, and hug your right hip in toward the midline
of your body. Slightly lift the front side of your
pelvis. Hold for 4–5 breaths, then change sides.
1 minute,
8–10 breaths
2 minutes,
16-20 breaths