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february 2016yogajournal.comYOGA FOR ATHLETES
practice well
poses for
By Dawnelle Arthurbarre
Goddess Pose
GOOD FOR Strengthening your
thighs and improving hip mobility
Stand with your feet wide, heels
turned in, toes turned out. Lower
into a squat by bending your knees,
shifting your hips back and down as
you bring your thighs almost parallel
to the floor. Keep your torso straight.
Gently align your knees over your
ankles. Activate your pelvic-floor
muscles and lift your lower belly.
Press your hands together in front
of your chest. Hold for 5 breaths.Virabhadrasana II
(Warrior Pose II), variation
GOOD FOR Encouraging external
hip rotation, ankle stability, and toe
mobility; stretching the inner thigh
From a wide stance, turn your right
foot forward and your left foot in
slightly. Bend your right knee so it’s
over your right ankle. Lift your toes
slightly to activate your feet and
raise your arms to shoulder height.
Gaze forward; lower toes. Lift your
right heel vertically to balance on the
ball of your foot. Hold for 5 breaths.2
Utthita Parsvakonasana
(Extended Side Angle Pose)
GOOD FOR Strengthening the front
hip, encouraging spinal mobility, and
increasing body awareness
From Warrior Pose II with your right
foot forward and heel lowered to
the ground, sidebend to the right to
place your right forearm on the space
above your right knee. Lift your left
arm up and over your left ear, and
reach through your left fingertips.
Pull your belly in and up to engage
your abdom inals to support your
lower back, and keep your chest
open. Hold for 5 breaths.Anjaneyasana (Low Lunge),
variation with a twist
GOOD FOR Stretching the back of
the hip; encouraging hip extension
From Extended Side Angle, lower
your arms, placing your hands shoul-
der-width apart on the floor. Spin
your back heel vertically to turn your
hips, left foot, and torso forward into
Low Lunge. Release your left knee
to the floor. Engage your glutes and
lift up your lower belly. Stay here or
bend your left knee and reach back
with your right arm to grab your
left foot. Hold for 5 breaths. Repeat
sequence on the other side.34
OUR PRO Teacher and model Dawnelle Arthur is the creator and founder
of Denver-based QiFlow Fusion fitness and yoga studios, which offer combo
classes like yoga-sculpt and QiCycle-Barre, a 30-minute cycle class followed by
a 30-minute barre workout (qiflowfusion.com).BARRE CLASSES ARE a great way to tone and strengthen, head
to toe. Those many reps of micro-movements at the ballet barre
offer an intense challenge for your feet, calves, thighs, hips,
butt, and abs. But the commonly used turned-out position
(heels close together, toes pointed out) may also cause undue
stress to joints like your knees and the sacroiliac joint that con-
nects the low back to the hips—especially if your turnout is
greater at the feet than the hips. Practicing yoga poses that
encourage external rotation of the hips before barre will warm
up tissues and joints and protect these vulnerable areas so you
can plié and leg-lift safely. Try this energetic four-pose sequence
three times on each side before you head to the barre.1
PHOTOS: JEFF NELSON; MODEL: DAWNELLE ARTHUR; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: TIFFANY McCRAY; LOCATION: QIFLOW RINO; TOP AND BOTTOMS: ONZIE; BRA: SOLOW