Yoga_Journal_-_June_2016_

36

june 2016

yogajournal.com

Open the front and sides of the body and fi nd

greater contentment and joy as you move

Instruction

1 Sit with your right leg

straight in front of you

and your left leg bent,

foot firmly planted on the

floor several inches from

your right thigh. If your

pelvis is tucking under and

it’s difficult to sit tall, place

a folded blanket under your

sitting bones. This will

create more verticality in

your spine and take the

strain out of your back

muscles.

2 Inhale and extend both

arms alongside your ears.

3 As you exhale, twist

to the right, away from

your bent leg. Place your

right hand on the floor

behind your tailbone

(and blanket if you are

using one) and your left

arm inside your left leg.

This open twist is a good

preparation for backbending

actions. Stay here for a few

breaths. Inhale to get taller;

exhale to twist deeper.

Matsyasana

modifi cations,

page 32

Matsyasana,

page 31

YOGAPEDIA

practice well

Benefits

Strengthens your wrists,

arms, and shoulders;

opens your psoas muscles;

enhances breathing by

opening your chest and

stretching your sides

School of Yoga: 408.846.4095

http://www.mountmadonnainstitute.org/yj

College of Ayurveda: 408.846.4060

Located in the redwoods overlooking

Monterey Bay near Santa Cruz, CA

Mount Madonna

institute

YOGA

TEACHER TRAINING

200 / 300 / Prenatal

CLASSES & RETREATS

AYURVEDA

PROFESSIONAL TRAINING

& WORKSHOPS

COMMUNITY

YOGA SERVICE LEARNING

3 Month Residential Program

SINCE 1978

FIND

YOUR

CENTER