Australian_Yoga_Journal_October_2017

SHAPE: Bow Pose. Lying belly

down and taking a hold of the inner

ankles for this variation, keep the upper

legs on the ground only allowing the

chest to lift.

ACTIONS: Use the power of the

legs and kick into the hands to lift the

chest. Then work with the legs, the

outer hips back to the outer knees, and

the inner knees up toward the inner

ankles — this balances your lower

body. Save the lower back by strongly

tucking the tailbone back to counter

the back bend and finally add the same

actions as Upward Facing Dog into the

chest.

SHAPE: Camel Pose. Get into

this pose from the bottom to the

top — lean back in a straight line first,

then tuck the tail bone, then move the

bottom of your spine back, the middle

back, and then the top up before taking

your hands to your heals if possible.

ACTIONS: Now in the pose,

start again from the bottom and find

the bow actions in your legs — outer

hips to knees and inner knees to inner

ankles. Then tuck your tailbone under,

roll the shoulders back and slide the

chest toward the chin, a lot — like you

could rearrange and stretch the skin on

your front body back and open.

C

27

october 2017

yogajournal.com.au