Australian_Yoga_Journal_October_2017

PHOTOS: AZALIYA; FIZKES/ISTOCKPHOTO.COM

SEATED FORWARD FOLD –

PASCHIMOTTANASANA

From Sukhasana (easy crossed legs), extend your legs straight out in front
of you into Dandasana. As you inhale, sweep your arms above your head
and exhale as you begin to fold forward from your hip creases. Reach
toward the outer edges of your feet (using a strap if you need to) and take
one more breath in as you lengthen your spine. On the exhale, allow
yourself to surrender forward, flexing the feet and drawing the pinky toe
side of your foot toward your face. Keep your legs active as you draw your
heart forward and elongate the spine. Hold for at least 10 breaths, allowing
10 this pose to provide a healing touch to the abdominal organs.

october 2017

yogajournal.com.au

PRACTICE WELL

om

AS WE MOVE into spring, our energy levels shift.

After the stillness of winter, the days begin to

lengthen, and you may notice yourself feeling more

motivated as you spend time being rejuvenated by

nature. Some days we may become stagnant as the

challenge to rise to the new season feels tiresome.

We might find ourselves reluctant to emerge from

our cocoon. This internal energy is reflected in the

season itself — as spring delivers perfect blue skies

as well as chilly, gloomy days. Try these three yoga

poses to restore yourself physically and energetically,

honouring the restorative nature of winter, while

embracing the newness of spring. The inclusion of

both yang and yin, strong and supple postures will

help to cultivate balance as you enter spring. The

focus is on massaging the digestive system, while

creating space for reflection. Allow your yoga to

honour both the energy of nature and your own

energy levels as you move through these poses at

your own pace.

CHILD’S POSE – BALASANA

Begin in Child’s Pose. From kneeling, bring your big

toes together and your knees together or wide, then

fold forward from the hip creases, resting your

torso over your thighs (or between your legs).

Have your arms extended out in front of you

or down by your sides. Close your eyes and

breathe into your lower belly and back of

the heart. Set an intention as you enter this

new season. What are you bringing back

to life? How would you like to welcome

the light back in? Stay for at least 10 breaths.

Try this simple sequence as you emerge from the chilly,

brisk days of winter. Allow your energy to shift and

listen to your own intentions as you prepare to

embrace the sprightly, inspirational mood of spring.

Into the LIGHT

SEATER TWIST –

PARIVRTTA SUKHASANA

From Child’s Pose, come onto all fours, cross your ankles behind you and

roll onto your sitting bones. From seated, you can use a blanket to support

your hips if you find that your lower back is rounding. With the right shin

in front, place your left hand behind your sacrum and lengthen your spine.

Place your right hand onto your left knee as you roll your shoulders back

and down. As you inhale, life and lengthen, and exhale to deepen into the

twist, looking out over your left shoulder. Imagine wringing out any toxins

that have accumulated over winter, and visualise your internal organs

becoming rejuvenated. Stay for five

to 10 breaths then switch sides.