Australian Yoga Journal - May June 2017

86

may/june 2017

yogajournal.com.au

Benefit

This calming yet uplifting backbend stretches the deep hip flexors,

and it also opens the chest, upper back, and shoulders; it requires a

combination of stability and mobility, as well as total presence

Instruction

1 From kneeling, step your right foot forward as you extend your left foot

backward. Press your right foot and left shin and foot into the floor. On an

inhale, reach your arms forward, up, and then behind you; your right knee

can come forward a bit as you extend your spine. Take a few breaths here,

then on your next inhale press down though your right foot and left shin

to reach and return upright. Explore how you’re using your breath —

you need to be breathing without strain. The breath is your prime

mover and your most intimate partner in this dance. Repeat this

arcing movement with breath awareness and a relaxed countenance.

2 Reach back with your left arm, externally rotating the upper arm

so your palm faces up. Bend your left knee and grab your left big toe

with your thumb and forefinger (or use a strap around the ankle).

Elongate your left arm and keep your torso pointing forward as

much as possible. Take a breath or two, and relax your eyes, jaw, and tongue.

3 Release your hips toward the floor and open across the front thigh of your back

leg. Bend your left arm and lift your elbow, rotating your arm externally. Stabilise

your hips by imagining the sides of your pelvis squeezing in toward the midline.

Lift the sides of your trunk (as with Warrior Pose I). Take your right arm overhead.

Open your chest and shoulders and challenge

your balance as you move step by step

into Eka Pada Rajakapotasana II.

1

3

2

Eka Pada Urdhva Dhanurasana

One-Legged Upward Bow Pose (or Wheel Pose)

Benefit

Expands the chest and shoulders; stretches the

groins and hamstrings; provides a balance challenge

Instruction

Lie down with your knees bent, heels close

to your buttocks, and feet hip-width

apart with your toes up on a wall.

Place your hands by your shoulders,

with your elbows in line with your

wrists. On an exhale, bend your

elbows and place the crown of

your head on the floor. On the

next exhale, push up, straighten

your arms, and lift your back ribs

and sacrum. After 2 breaths, press into the inner edge

of your left foot as you draw your right knee toward

your chest. On an exhale, straighten your right leg

upward. Keep your hips level, and relax your face. Stay for a few breaths,

then bend your right knee into your chest; switch sides. Rest; repeat

sequence 3 times.

Anjaneyasa Low Lunge, variation

Benefit

Opens the hips and hip flexors; helps you learn to maintain

the lift of the back ribs and chest when moving into a deep 

extension of the spine

Instruction

From kneeling, place your right foot on a block at the top of

your mat, with your knee over your ankle. Keeping your hips

level, extend your left leg backward. Inhale, reaching your arms

overhead and then toward the wall behind you. Lift your back

ribs. Maintaining your attention on the connection of your base

(back shin and front foot) and the flow of your breath, reach up

through your arms to come up and out of the pose. Repeat this

movement 3 times.