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august 2017yogajournal.comHOME PRACTICE
practice well
THERE ARE TIMES WHEN we are
called to show up as our biggest
and best selves—experiences
where we must travel to the
depths of our life force and bring
everything we have to the table
for a moment, a day, or an
extended mission. Whether it’s
a feat of physicality or one that
demands intense mental focus,
these challenges require us to
tap into a strength that isn’t
always at the surface and readily
available in our day-to-day lives.
But we are all born powerful,
bold, and fearless—we simply
have to find it within. This
sequence is one I turn to when
I want to manifest the warrior
that is omnipresent in me; my
hope is that it will help you con-
nect to your inner warrior, too.SEQUENCE CONTINUES ON PAGE 66
By Dan NevinsPHOTOS: PAUL MILLER; MODEL: DAN NEVINS; STYLIST: JESSICA JEANNE EATON; TOP: KOZM; BOTTOMS: MODEL’S OWN
A home practice to
1 Balasana Child’s Pose
Position your knees wide, with the tops of
your feet on the mat. Bring your big toes to
touch and send your hips toward your heels.
Lay your hands on the floor alongside your
torso or stretched in front of you, and release
the fronts of your shoulders toward the floor.
Feel how the weight of your front shoulders
pulls your shoulder blades wide across your
back. Stay here for at least 5 deep, Ujjayi
breaths as you silently repeat the following
mantra: “I am connected.”3 Urdhva Mukha Svanasana
Upward-Facing Dog Pose
From Mountain Pose, exhale to fold forward.
Inhale to lift halfway up, then exhale to step into
Plank, then Chaturanga Dandasana (Four-Limbed
Staff Pose). On your next inhalation, press the
tops of your feet down into the mat and lift your
thighs off the floor as you straighten your arms
and press your scapulas into your back body.
Stay here for 1–2 breaths, silently repeating the
following mantra: “I am courageous.”4 Adho Mukha Svanasana
Downward-Facing Dog Pose
From Upward-Facing Dog, tuck your toes and send
your hips up and back on an exhalation. Lengthen
your tailbone away from the back of your pelvis,
lifting your sit bones toward the ceiling. Straighten
your knees but be sure not to lock them, and press
your chest toward your thighs. Stay here for at
least 5 deep, Ujjayi breaths, silently repeating your
meditation mantra: “I am strong. I am powerful.
I am a warrior.”Before you begin
Come to a comfortable seated
position. Close your eyes and
connect your sit bones to the
earth as you lengthen your spine
and the sides of your body. With
your head resting directly over
your sacrum, begin deliberate,
powerful, full inhales and exhales
through your nose. With each
inhale, silently repeat, “I am
strong. I am powerful.” With each
exhale, silently repeat, “I am a
warrior.” After 5 minutes, move
into Balasana (Child’s Pose).2 Tadasana Mountain Pose
On an inhalation, come to Tabletop. Step your feet
to the top of your mat and rise to stand, creating
length through the sides of your body. Turn your
upper thighs slightly inward as you raise your arms
toward the sky. You might even reach up and back
into a backbend if you are able. Stay here for at
least 5 deep, Ujjayi breaths, silently repeating the
following mantra: “I am awake.”awaken your inner warrior