Yoga_Journal_-_December_2014_USA

47

december 2014

yogajournal.com

PHOTOS: JEFF NELSON; MODEL: LEAH CULLIS; STYLIST: EMILY CHOI; HAIR/MAKEUP: BETH WALKER; TOP AND BOTTOMS: NUX

HOME PRACTICE

practice well

Adho Mukha Svanasana

Downward-Facing Dog Pose

Standing at the top of your mat, fold forward,

plant your hands on the earth, and step your feet

back into Downward Dog. Lift your hips high as

you ground through your hands and firm your leg

muscles to the bones. Pull your navel in and feel

your abundant breath.

EMBRACE AND CELEBRATE the season by

honoring the practices that create light and joy

for you, and by sharing these gifts with others.

This series of flowing sequences can help you

do so by bringing you back to your center and

igniting the energy you want to radiate. They

emphasize hugging in to your body’s centerline

and focusing on your breath. Throughout, you’ll

also activate your core and shed stress with

heat-building standing poses, twists, dynamic

backbends, and deep hip openers.

Practice tips

Have a block handy. Move with your breath

to awaken energy and focus. Cultivate Ujjayi

Pranayama: Breathing slowly through your

nose, slightly constrict the back of your throat

so you feel the breath’s texture. As you expand

your breathing, set your intention for your prac-

tice. Create space for celebration and joy.

Anjaneyasana Low Lunge

From Down Dog, step your right foot forward

to your right thumb. Lower your left knee to the

earth, keeping your back toes tucked. Inhale and

sweep both arms to the sky as you lift your chest

and come into a gentle backbend.

Lightning Warrior

Reach your arms back along your sides and

spread your fingers wide. Lift your back knee up

and hover your chest at a 45-degree angle. Extend

through your back heel and reach through the

crown of the head to create a long line of energy.

Hug your outer shins in toward your centerline

and draw your low belly up and in.

High Crescent Lunge

Keep your legs in a deep lunge. Inhale as you

sweep your arms up and lift your chest upright.

Move fluidly with your breath. Lengthen the sides

of your torso as you reach your arms higher. Lift

your low belly and scissor your inner thighs in

toward your centerline.

Crescent Twist

On an exhalation, bring your hands together in

prayer position at your heart and twist your torso

to the right. Hook your left tricep over your right

thigh, pressing your arm into your leg to help

you lengthen your spine and spin your heart up.

Unwind, return to Downward Dog, and practice

sequence on the left.

Instructions: Do 4 rounds of this sequence (a round is the

sequence practiced on both the right and left sides). In round 1,

hold each pose for 5–6 breaths, or 30 seconds. In rounds 2–4,

hold each pose for 1 breath, or 5–6 seconds.

End here with Savasana, 2 minutes

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

open up to joy

1 o-, 2 o-, and 3 o-minute sequences to

10

min

If you have 10 minutes,

try this practice.

By Leah Cullis

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