2019-04-01_Australian_Yoga_Journal

48

april 2019

yogajournal.com.au

3 ANAHATASANA

Extended Puppy Pose

When you’re ready, come back to a neutral spine,

then walk your arms out in front of you, sliding

your chest and throat toward the ground. Press

into your fingertips or palms, going as far down as

is comfortable. Wrap your outer upper arms in and

allow your neck to release. Eventually, to come

out, walk back to all fours. Go slow.

1 VAJRASANA

Thunderbolt Pose

Start by grounding. Sit in a comfortable

position, eyes closed, and tune in to yourself.

Try to relax, feeling no pressure, fear, or

judgment. Start to notice your breath moving

through your body. Give yourself permission to

feel where your inhalations might be tight and

where your exhalations might be a little ragged.

Allow yourself to develop clear, deep

inhalations through your nose, released by

clear, deep exhalations through your nose.

Stay 5 minutes.

2 MARJARYASANA AND

BITILASANA

Cat Pose and Cow Pose

These two poses together will help you warm up

your spine and get energy flowing. On an

inhalation, rock off your seat and come to hands

and knees. From here, rock it out a little—forward

on the inhalations, back on the exhalations.

Eventually, pause when your shoulders are over

your wrists and your hips are above your knees.

Spread your fingers wide. Then inhale and drop

your belly, lifting your gaze, tail, and chest. Exhale

and round your upper back as you drop your

head and tail. Keep going at your own pace,

figuring out what you need.