73
june 2016
yogajournal.com
- 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. - 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). - 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. - 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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