AYGMyJune2015

83

may/june 2015

yogajournal.com.auyogajournal.com.au

PHOTOS: JEFF NELSON; MODEL: ROBYN CAPOBIANCO; STYLIST: EMILY CHOI; HAIR/MAKEUP: BETH WALKER

HOME PRACTICE

practise well

Utthan Pristhasana

Lizard Pose

From Adho Mukha Svanasana (Downward

Facing Dog Pose), bring your left foot forward

between your hands and lower your right knee

to the floor. Walk your left foot to the outer

edge of your mat and place your elbows on

a block or the floor. Repeat practice on the

second side.

EASE INTO A RESTFUL NIGHT with

a quiet yoga practice focused on

deep breathing to calm your mind and

release physical tension. This combination

of breath and movement activates

your parasympathetic nervous system,

which helps counteract stress. Many of

the restorative versions of the poses

shown here use a prop underneath your

forehead to encourage relaxation around

the eyes and additional soothing of

your nervous system.

Props

Bolster, block, blanket

Practice tips

Breathe with long, full, deep inhalations

and exhalations

Warm-up

Begin in Balasana (Child’s Pose)

for 1 minute (10-15 breaths)

Salabhasana

Locust Pose

Inhale to Plank Pose and lower to your belly.

Clasp your hands behind your back. Exhale and

root the tops of your feet into the floor. Inhale

as you lift your chest and arms. Gaze forward.

To come out of the pose, release your hands

and exhale, pushing back to Downward Dog.

Prasarita Padottanasana

Wide-Legged Standing Forward Bend

Stand with your legs 120-150cm apart. Inhale

and lift your chest. Exhaling, fold forward from

the hips. Spread your arms wide, coming onto

your fingertips, with elbows bent. Place your

forehead on a block. To come up, root down

through your feet. Inhale and slowly rise.

Uttanasana

Standing Forward Bend

Walk your feet to your hands. With feet

hip-width apart and a slight bend in the

knees, hold your elbows. Exhale and

lengthen down through the crown of

your head. To come up, release arms,

root through your feet and slowly rise.

Janu Sirsasana

Head-of-the-Knee Pose

Sit with extended legs. Place the sole

of your left foot against your right inner

thigh, right hand by your hip. Lift your left

arm, exhale and fold over the right leg,

reaching for your foot or shin. Rest your

head on a block. Switch sides.

sleep betterBy Jeanie Manchester

1 o, 2 o and 3 o minute sequences to

1o

If you have ... try this practiceminutes

1 minute

[10-15 breaths]

each side

1 minute

[10-15 breaths]

1 minute

[10-15 breaths]

1 minute

[10-15 breaths]

each side

1 minute

[10-15 breaths]

End this sequence here with Savasana 3 minutes

OR, HAVE 10 MORE MINUTES? TURN THE PAGE TO EXTEND YOUR SEQUENCE.

yj43_83-85_HP_268.indd 83 31/03/2015 11:04 am