Australian Yoga Journal — January 2018

10

january 2018

yogajournal.com.au

PRACTICE WELL

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THE HOLIDAYScan leave us feeling time poor and overwhelmed. During these tumultuous times we often forget one of

our most powerful calming tools – our breath. As you move through this gentle sequence, see if you can breathe deeply

right down into the pit of your belly. This will switch on your rest and digest, and after just a few minutes you will feel

your whole being begin to settle and release.

PHOTOS: YOTRAK; F9PHOTOS/ISTOCKPHOTO.COM

SAMA VRITTI PRANAYAMA –

Equal Breathing

This simple breathing exercise will leave you feeling almost

immediately calm. Sit comfortably using props to support you if

needed (a blanket or a bolster underneath the sit bones, or even

sitting on a chair). Close your eyes and begin to notice the natural

breath. As you feel your heart rate begin to settle, slowly count to

four as you inhale. Pause at the top of your inhalation, then count

four as you exhale – again taking a moment to pause in stillness.

If this counting feels too short, you can increase the count and

work your way up to a steady count of 10. Continue for 10 rounds,

starting again if you lose count. As you finish, allow the

breath to return back to its natural rhythm and notice

any changes in your body and mind.

ADHO MUKHA SVANASANA –

Downward Facing Dog

The benefits of this pose are endless. As well as giving your whole

body a deep stretch, it also calms the brain, helps to relieve stress

and headaches and creates energy. To come into Downward Facing

Dog, start on your hands and knees. Take a deep breath in, and as

you exhale begin to lift your knees up off the floor as you send your

hips towards the sky, straightening your legs. You might like to bend

one knee at a time to warm up your hamstrings at first, and as you

come into stillness, press your hands down into the earth, feel your

spine elongating and soften your heels toward the earth. Allow

yourself to ground as you experiment with the shape of the pose.

Try straightening your arms and bending

your elbows, straightening your legs

and bending your knees, and moving

your shoulders towards and away

from your ears – finding the

perfect expression for your

unique body. Stay for five

to 10 breaths.

PRASARITA PADOTTANASANA –

Wide Legged Forward Fold

Forward folds are known for their ability to cool the body, and this

pose also helps to calm the mind, as well as beating fatigue. From

Downward Facing Dog, walk your feet towards your hands, then

slowly unwind to standing. Turn to face the long edge of your mat

and step your feet wide apart (about 1.5 leg lengths). Bring your

hands to your hips and check that the outer edges of your feet are

parallel with the sides of your mat. With a flat spine, take an inhale

to lift your chest, then exhale and bend forward at the hip creases.

When your back is parallel to the floor, release your hands below

your shoulders (using a block or prop to support your hands if

needed). To deepen into the pose, walk your hands in line with

your feet, or for something a little more restorative, take hold of

opposite elbows and allow your upper body to relax. Feel your

spine lengthening and your chest reaching behind you for five to

10 breaths. To release, bring your hands back to your hips, and

with a flat back slowly come back to standing.

Once complete, take 10 breaths standing in mountain pose

with your hands together at your heart centre.

Holiday

healing

SETTLE SILLY SEASON STRESS WITH THIS QUICK, CALMING SEQUENCE