Yoga JournalUSA-January-February_2017

3 Circulate Energy

with Breath

Stand with your feet just wider than hip distance,

with a slight bend in your knees. Extend your

arms in front of your navel as if holding a large ball,

keeping your elbows soft. Feel an inhalation move

up your spine; with your palms facing up, draw

your hands closer to your body and lift them sky-

ward, pulling the energy up from your root. When

you reach your crown, extend your arms forward

and release down in the circular shape, exhaling

back to your root. Repeat 5–10 times.

4 Malasana, with Pulsation

Garland Pose, with Pulsation

Step your feet wide, with your toes angled

toward the front corners of your mat. Create

active feet by lifting and spreading your

toes and by pressing evenly through all four

corners of your feet. Allow your shoulders to

completely relax and your arms to dangle in

front of your legs as you come into a squatting

position, keeping your knees over your ankles.

Holding a squat, pulse your seat up and down

an inch. Repeat 5–10 times.

5 Prasarita Padottanasana C

Wide-Legged Standing Forward Bend C

Turn your feet parallel to one another, with

your toes angled in slightly. Interlace your fingers

behind your back and keep a micro-bend in your

elbows as you widen across your chest. Maintain-

ing this length in your spine, hinge at your waist

and fold forward, bending your knees as much

as you need in order to release your spine.

Let your head hang heavy and feel your neck

relax. Stay here for 5 breaths.

8 Belly and

Circular Breathing

Stand with your feet at hip distance and place your

palms on your abdomen, index fingers resting just

above the pubic bone and thumbs touching one

another higher on your belly. Breathe into your

belly and pelvis for 5–20 breaths while observing

the sensation in your body.

6 Skandasana

Pose Dedicated to the God of War

Step your feet wide apart, with your toes angled

toward the front corners of your mat. Bend your

left knee, tracking your knee over your toes; keep

your right leg straight and place your hands wider

than shoulder distance while extending your heart

forward. Hold here as you take 5 deep breaths,

then move to the other side and hold for the

same amount of time. You can also move with

your breath continuously for a total of 10 breaths.

7 Figure 8s

With soft knees and your feet just wider

than hip distance, draw figure 8s with your

hips. Vary the speed and circumference;

play with changing directions. Repeat for

1–2 minutes.

HOME PRACTICE

practice well

54

february 2017

yogajournal.com