december 2017 / january 2018
yogajournal.com.sg
YOGAPEDIA
practice well
Strengthen your back and core and improve
balance with these prep poses for Mayurasana.
PURVOTTANASANA Upward Plank Pose
BENEFITS Strengthens your core, back, neck, and arms;
increases flexibility in your shoulders and hips
INSTRUCTION Sit on your mat with your legs fully extended in
front of you. Once in the pose, your shoulders should bedirectly above your wrists: To find the correct hand
placement, put your hands on the floor near your hips, then
bend your elbows back, taking them to the floor so that
you’re leaning on your hands, forearms, and elbows. Now lift
both of your elbows by shifting your weight slightly forward
and pressing your hands down. Place the heels of your hands
where your elbows were resting, palms pressed firmly to the
floor, fingers spread wide. Straighten your arms. Your hands
should be shoulder-width apart behind your hips. Press your
hips up until your shoulders are directly above your wrists.
Take your head back without letting it sag to the floor. Focus
on lengthening your neck and gently gaze at your nose. Press
the soles of your feet downward. Hold for 2–5 breaths.SASANGASANA Rabbit Pose
BENEFITS Encourages spinal elasticity; tones abdominals
INSTRUCTION Kneel with your feet touching, and sit on
your heels. Round your back, and take the top of your head
toward the floor. Reach your hands back and clasp them
around your heels or the bottoms of your feet. Straighten
your arms, and with a firm grip of your hands, begin to
round your back. Tuck your chin into your chest. Raise
your hips upward until they are in line with your knees.
Allow your back to bow out and upward. Keep your breath
flowing. Stay here for 2–5 breaths.Bakasana Crane Pose, variation
BENEFITS Strengthens your back, core, arms, wrists, and
fingers; enhances balance
INSTRUCTION Begin by squatting with your feet together,
knees to your chest. Put your hands on the floor, shoulder-
width apart. Take your knees outside your arms. Raise
your hips as high as you can with your legs bent and feet
touching. Bend your elbows straight backward—not out to
the sides, which can strain your wrists. Lower your knees or
shins onto your upper arms, just above your elbows. Round
your back slightly. Shift your weight forward. Grip the floor
with your fingertips. As your weight comes off your feet,
point and raise them up until your lower legs are parallel to
the floor. Continue pulling your feet together, toes pointed,
to keep your lower legs in a position where balancing is
accessible. Hold for 2–5 breaths.