Yoga_Journal_-_June_2016_

35

june 2016

yogajournal.com

Viparita Virabhadrasana (Reverse Warrior Pose)

Benefits

Stretches your side body; shows how working the legs liberates the spine

Instruction

Stand in Virabhadrasana II (Warrior Pose II), with your left leg forward and your

knee tracking over your foot (your hips may be at a slight diagonal). Extend

and externally rotate your arms. Then, internally rotate your forearms, creating

a strong spiral from your shoulder blades. Sidebend to the right, rest your

right hand on your right leg, and extend your left arm up and back. Avoid

backbending. Hold for 3–5 breaths. Return to Warrior II and switch sides.

Camatkarasana

prep

Camatkarasana,

pages 36–37

Ustrasana (Camel Pose)

Benefits

Creates length in your quadriceps and hamstring muscles; shows
you what it feels like to press down with your feet to open your chest

Instruction

Come to kneel on your shins and the tops of your feet. Lift your chest
toward the ceiling, finding length in your spine and sides. Don’t squeeze
your glutes, tuck your pelvis, or press your thighs forward; instead,
engage your inner thighs. Begin to curl your upper spine backward.
Release your arms and let them swing behind you to catch your feet.
Press your feet down to lift your chest more. Tuck your shoulder blades,
as you did in Matsyasana. Hold for 3–5 breaths. To come up, press your
feet down and lengthen your spine. Let your head come up last.

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