Yoga_Journal_-_February_2016_USA_

44

february 2016

yogajournal.com

YOGAPEDIA

practice well

Cat-Cow Pose

Benefits

Increases circulation to your spinal cord; teaches you how

to hold your hands in Down Dog; unlocks your pelvis

Instruction

Come onto your hands and knees, with your shoulders over your wrists,

and your knees underneath your sitting bones. Point your middle fingers

straight ahead and spread all of your fingers. Press the “inner triads”—each

hand’s index-finger knuckle, inner wrist, and thumb-knuckle base—into the

mat and turn the eyes of your elbows (i.e., your inner elbows) to face each

other. Inhale to arch your back, lifting your head and sitting bones simulta-

neously. Exhale to round your back, drawing your belly toward your spine

and dropping your sitting bones and head at the same time. Move back and

forth between arching and rounding for 10 rounds, with careful attention to

aligning your breath with your movement.

Warm up your spine and open your shoulders and chest

with these prep poses for Adho Mukha Svanasana.

Supta

Padangusthasana,

page 41

Supta

Padangusthasana

modifi cations, page 42

http://www.calyana-yoga.com

/calyanayoga

C Premium grip & optimal cushioning

C Lightweight & durable

C Eco-friendly, sustainable & latex-free

C Swiss design made in Germany

CALYANA Yoga Mats

Find your OM.

Photography: Laurie Alsted / RWP-Services CA/USA