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april 2019yogajournal.com.auBring it in: Pivot your feet so they are a little wider than hip-distance apart
and turn your toes out, heels in. Sink your hips down into a deep squat.
Bring your upper arms to the insides of your thighs and your palms
together. Draw your chest up. Pump your heart toward your thumbs. Breathe.
Relax your shoulders, taking movements that feel good. Stay here as long as
you’d like.To counter this big pose, draw your left shin forward and
extend your right leg back. Keep the toes of your left foot
flexed and tucked under. Inhale to sit up tall; exhale and
walk your arms out in front of you, relax your shoulders,
and release your back foot. Breathe. You can bring your
head all the way down or rest it on blocks. Hold here for
several breaths, taking a moment to observe your truth.
Then inhale to come up, and switch sides.Come back to a comfortable seat. Close your eyes and
bring your palms together over your heart, bowing to
the spirit always present within, the strength always
riding within. Deeply inhale through your nose, and
deeply exhale through your mouth. Gaze up, open
your eyes. Namaste.
Express yourself, embracing vulnerability but knowing you are safe,
rooted in your truth. From Garland Pose, come to sit on your heels. Rest
and take this opportunity to reconnect with your breath. When you are
ready, move your hips over your knees and bring your hands to your
waist, fingertips pointing down and elbows drawing together behind you
with your heart pumping up. Stay here, supporting your lower back, or
start to move the head back and chest up—heart and throat open. As you
move deeper into the backbend, you can place your hands on your heels.
Move your pelvis forward and let
your heart open to the sky. Keep
drawing your thighs together.
To come up, bring your hands
to your lower back again,
slowly rolling up, head last.
Come back to sitting on
your heels. Take it in.
Breathe. This is such a
big opener that it deserves
your presence and absorption
as you take a moment to
reflect.9 MALASANA Garland Pose
12 VAJRASANA Thunderbolt Pose
11 EKA PADA RAJAKAPOTASANA
One-Legged King Pigeon Pose, variation10 USTRASANA Camel Pose
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