Yoga JournalUSA-January-February_2017

58

february 2017

yogajournal.com

YOGA BECOMES the train-

ing ground for making last-

ing change when you can

meet any resistance with

mindfulness, responding

wisely instead of giving up.

This sequence will cultivate

the curiosity, stamina, and

strength you need to move

deeper into your yoga prac-

tice and make lasting change

in other areas of your life.

Lilleston recommends hold-

ing each of the following

poses for at least 10 breaths,

eventually working up to 3, 5,

or even 10 minutes in each

posture. Practice overcoming

any physical or mental resis-

tance and sticking with the

pose (but not if you feel sharp

pain). At each step, listen to

how your body responds and

to any thoughts that appear.

BUILDING HEAT

1 UTKATASANA Fierce Pose, a.k.a. Chair Pose

Stand in Tadasana (Mountain Pose). Inhale as you bend your knees

and sit back, lifting your arms alongside your ears and gazing overhead

between your thumbs. Reach through your fingers and lift your chest.

Utkatasana activates the legs, realigns the pelvis, lengthens the waist,

opens the side ribs, and honors the natural curves of your spine. As

you lower your hips, keep your tailbone lengthening toward the floor.

Your natural inclination will be to come out of the pose because it acti-

vates muscles we generally don’t use, but that’s even more of a reason

to stay. Exhale to come back to Mountain Pose.

1

MODEL: HEATHER LILLESTON; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP AND BRA: THE UPSIDE; BOTTOMS: MARA HOFFM

AN