AustralianYogaJournal-May2018

ottanasana as necessary

gnment in your body.

79

may/june 2018

yogajournal.com.au

YOGAPEDIA

your practice

If your hamstrings are tigh r you fi d

it difficult to focus on your breathing ...

TRY bending your knees. With your feet flexed, press your knees
together and bend them just until you’re able to grasp your feet.
(If this connection is not possible yet, simply rest your hands on
your ankles or shins.) Relax your neck, and bow your head toward
your knees. Gaze at a place below the tip of your nose, and focus
on the even length, sound, and movement of your breath as it
moves in and out of your lungs and rib cage.

If you suffer from chronic back pain

or disc issues ...

TRY moving into the pose with a more neutral spine, allowing
an anterior (forward) tilt in your pelvis. Establish this type of
seat by relaxing your groins, moving your pubic bones toward
the floor, and widening your sitting bones. Gently draw in and
upward from your pelvic floor and low belly, which will create
internal support to soften gripping in your back muscles. If you
still feel discomfort, add a slight bend in your knees. Only go
as far forward and down as you can without creating pressure
in your back. Gradually reach for your ankles or feet (if it feels
comfortable), maintaining length in your spine.

If yo

it difficult to take full, deep breaths ...

TRY separating your legs slightly (no wider than the width of your

hips), and bend your knees, which will put less pressure on your

abdomen and diaphragm. Maintain the integrity of the posture

by keeping your feet flexed with your knees pointing straight up

in the same direction as your toes. Try to hold the outer edges

of your feet, and relax your upper back. Draw in your inhales

gradually, allowing your whole rib cage to expand.

Beyond the body

It’s important to remember that the quality

of your yoga practice is not defined by the

pliability of your limbs or the fortitude of

your physique. It’s a deeper experience that

is gifted to you through sincere effort over

a very long period of time. Yoga requires

curiosity, humility, and dedication. Patanjali’s

eight-limbed path encourages us to be vigilant

practitioners at all times. Begin by studying

and refining the ways in which you interact

with the outside world and the world inside

you. Then you can start to clarify and fortify

your body so you can enjoy these potent,

subtle practices and their endless gifts.