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october 2017yogajournal.com.auSHAPE: Half Lord of the Fish’s Pose.
Catch the opposite knee with the elbow
again and revolve around your centre
without over-expressing through your neck.ACTIONS: Get length in your spine by
lifting through the crown of your head. Then
work with our advanced twist cues — if
turning to the right, take the front right chest
back, and the left side of your upper back
forwards. Contain everything, preventing
any ribs or muscles bulging away from the
body and squeeze in to balance both sides of
your torso.SHAPE: Wheel Pose. Beware the
full expression here — leaving knees
and elbows bent to start is fine. Don’t do
anything that gives you pain or discomfort in
your lower back.ACTIONS: Work with as many of the
back bends actions as you can remember. In
particular, keep the tailbone tucking under
to lengthen the low back and press down
super strong with the arms just like you did
in handstand. Finally, try to expand the skin
of the front chest in all directions while the
thoracic spine comes in toward the chest at
the same time.SHAPE: Cow Pose. Folding the legs on
top of each other and spiralling the arms
back, take one arm into full internal rotation
and take it low and back, with the other
in full internal rotation up and over — the
fingers might even join behind you.ACTIONS: Press the back of the head
into the top arm to expand the chest, then
counter this by pulling the bottom ribs
downwards to prevent them popping out.
Now extend up through the crown of your
head and again draw the upper spine in
slightly to the body, expanding the chest
without over-extending the sternum.Stefan Camilleri is a yoga teacher trainer with experience teaching specialist workshops, retreats, trainings and master classes around the world.
Between facilitating trainings, Stefan travels the world in search of new adventure and inspiration, studying in the US and India in modern and
classical Iyengar Yoga. http://www.stefancamilleriyoga.com