Yoga_Journal_-_June_2016_

(Barry) #1

73


june 2016

yogajournal.com


  1. VIRASANA (HERO POSE),
    WITH A BLOCK
    Kneel and slide a block between your heels, so that the
    short edges of the block center on your ankles; sit back
    and press the tops of your feet and toenails evenly into
    the ground. Now sit tall, lengthening the crown of your
    head upward. Make sure the block evenly supports both
    sitting bones. Place your hands on your thighs or over
    your belly as you roll your shoulder heads back, then
    make your belly round with each full inhale. After a few
    breaths, start to cultivate Ujjayi Pranayama (Victorious
    Breath) by sweeping your breath along the back of your
    throat as you inhale and exhale through the nose. Stay
    here for 2 to 3 minutes. By beginning in this posture,
    you set a grounding tone for your practice.

  2. HIP CIRCLES
    From Virasana, walk your hands forward into Tabletop,
    with your knees under your hips, and your wrists under
    your shoulders. Make small circles with your hips,
    warming up the spine and inviting a sense of fluidity.
    As you grow warmer, you can expand your circles,
    to the point of melting all the way back into Balasana
    (Child’s Pose) for a few breaths. Spend at least 1 minute
    circling in each direction. When you are done, lift your
    hips back into Adho Mukha Svanasana (Downward-
    Facing Dog Pose).

  3. ANJANEYASANA (LOW LUNGE)
    From Down Dog, step your right foot toward your
    right thumb tip and set your back knee on the mat.
    Press the top of your foot firmly into the mat as you
    lengthen your tailbone toward your mat and draw
    your low belly in. Make sure your front knee doesn’t
    drift past your front ankle. Extend your arms alongside
    your ears. Interlace all but your index fingers, and press
    up through your palms, drawing your shoulders away
    from your ears. Bring your drishti, or gaze, up as you
    lift from your sternum and breathe underneath your
    collarbones. Firmly draw your hips in toward your
    midline as you grow tall through the sides of your waist
    and up through your index fingers. Hold for 1 minute.

  4. ARDHA HANUMANASANA
    (HALF MONKEY GOD POSE, A.K.A.
    HALF SPLITS)
    From Low Lunge, lower your hands to either side of
    your right foot and shift back, straightening your right
    leg and flexing your right foot. Lengthen your heart
    forward on the inhale and fold on the exhale; if you feel
    your lower back rounding during this action, slide blocks
    underneath your palms or tent your fingertips. Move
    with the breath, playing with a wavelike movement of
    the upper body for 10 to 12 breaths. Then exhale to press
    back to Down Dog, and take Low Lunge and Half Splits
    on the left side. Finish in Down Dog.


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