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august 2017yogajournal.comCHEST OPENER
Set up two Three Minute Eggs on top of two regular blocks as shown.
When you lie down, the apex of the “eggs” should be at your fifth
thoracic vertebra (T5), between your shoulder blades. If you don’t have
Three Minute Eggs, use a block on its second-highest setting, placed
perpendicular to the spine at T5. Stretch your arms overhead and bring
your palms together. Relax your neck, dropping your head toward the
floor. Exhaling, press your thigh bones into the floor and drop your
abdomen, freeing your diaphragm. Inhaling, breathe into the inter-
costal muscles between your ribs, keeping your diaphragm soft and
wide as you move your hands toward the floor. Stay here for 9 deep
breaths. Place your hands behind your head, moving it up and down
3 times. Exhaling, bend your knees one at a time and roll to your right
side. Press your hands into the floor to sit up. This pose energizes your
upper back and releases tension in your lungs and diaphragm.TADASANAMountain Pose
Come to standing and activate your feet by pressing into the floor
your toe mounds, the outer edges of your feet, and your heels. Lift
your arches. Contract your quadriceps muscles. Bring more weight
onto your heels by pressing the tops of your thighbones back until
your greater trochanters, or the protrusions at the top of your femur
bones, are over your ankle bones. Lift the bottom of your abdomen,
keeping your diaphragm soft and wide. Drop your shoulder blades
and lift your kidneys forward and up. Hold for 9 breaths. This pose
reveals imbalances and creates stability.1 2
MASTER CLASS
practice well
BHUJANGASANACobra Pose
Lie on your belly with your legs hip-width apart. Place your hands
under your shoulders. Press your little toes strongly into the floor
(internal rotation) and contract your buttocks, keeping your kneecaps
facing the floor. Move your shoulder blades down toward your
kidneys. Inhaling, press your hands into the floor to lift your chest.
Pull your hands isometrically toward your feet to draw your kidneys,
sacrum, and spine into your body and open up your chest. Stay here
for 9 breaths. Exhaling, continue to pull your hands toward your feet,
lengthening your spine as you come down. This pose reveals stiffness
in your spine and helps restore youthful energy and suppleness.3
SUPTA PADANGUSTHASANAReclining Hand-to-Big-Toe Pose
Lie on the floor again with your legs extended. Bend your right knee
and wrap your right index and middle fingers around your right big
toe. Exhaling, straighten your right leg. Contract both your quadriceps
and press your heels away from your hips. Then, press your right
outer hip away from your head and roll your left inner thigh toward
the floor. Stretch your right hamstrings, pulling your right shoulder
down. Hold for 9 breaths. Inhaling, release your right toe and bring
your right leg next to your left. If you feel any pain, use a belt around
your right heel. Change sides and repeat. Doing this pose regularly
reveals tension in your low back and legs.4