AYGMyJune2015

69

may/june 2015

yogajournal.com.au

If you’re having

trouble balancing...

TRY practising with the support

of a wall. Start in Tadasana with

your right side about half an

arm’s length from the wall.

Raise the right arm and place

the right hand on the wall for

support. Shift your weight into

the right leg, and on an inhalation

bend the left leg, bringing the

foot to the inner thigh. Keep the

right leg firm and both hips facing

forward. Lengthen both sides of

the waist equally. Take 5-10 deep

breaths before practising on the

other side.

If lifting the leg to

the opposite thigh

is difficult...

TRY keeping your toes on the

floor. Start in Tadasana with

feet together. Ground down.

Externally rotate your left leg,

bend the knee, and place the

ball of the left foot on the floor,

with the heel resting on the right

inner shin. Bring your hands into

Anjali Mudra at the chest, taking

5 deep breaths. This pose also

gently introduces how much you

need to use your core muscles

(especially the obliques) in order

to balance with one leg open

to the side. Switch sides.

If you can’t keep a straight spine ...

TRY Reclined Bent-Leg Tree. Lie on your back with your

legs out in front of you and together. Bring your left knee

up to your chest. Place your right hand on your right hip

to prevent you from rolling to the left. Exhale and open

the left leg to the side, foot on the inner right thigh, bent

knee moving towards the floor (you may need to place

a block under the right knee if it is not supported by the

floor). Take 5-10 breaths, then switch sides.

RE-EnERgisE youR pRacticE

Our peak pose is Svarga Dvijasana, or Bird of

Paradise. Dvija means “twice born” and Svarga

means “paradise” or “heaven”. The aim of this

asana is to experience the depth of paradise and

renewal within the body by emulating the shape

of a tropical flower, the Bird of Paradise. (Birds

also embody renewal, as they are essentially

born twice, first as an egg and second as a bird.)

Few asanas re-create such a beautiful, natural

image. As your body unfolds in this demanding

balance, your extended leg creates a powerful,

energising spark that keeps you lifted. The pose

requires integrity of form and strength, while

opening you up to vulnerability, like a flower.

Modify Vrksasana if needed

to find safe alignment for your body

Vrksasana

modifications

Svarga Dvijasana

prep page 70

Svarga Dvijasana

pages 71-72

Vrksasana

page 68

yj43_68-72_pose of the month_270.indd 69 31/03/2015 11:05 am