Yoga Journal Singapore - June-July 2018

76

june / july 2018

yogajournal.com.sg

MASTERCLASS

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ADHO MUKHA SVANASANA

Downward-Facing Dog Pose with a block

Start in Balasana (Child’s Pose) with your arms outstretched in front of

you. Tuck your toes under and lift your hips up and back. Notice where

your head is. Place your knees on the floor, keep one hand where it is,

and use the other to place the block where your head was. Move back into

Down Dog, lightly touching your head to the block at whatever height is

comfortable. Stay here for 2 minutes. The block will help release tension in

your head—a common symptom when a decision is weighing on you.

PRASARITA PADOTTANASANA

Wide-Legged Standing Forward Bend with a block

Stand at the front of your mat and take a giant step out to your right.

Reach your arms wide, then walk your feet under your palms. Take

your hands to your hips, lift your chest, and fold forward. Place a block

underneath your head at a height that supports your head without

jamming your neck. Bring the heels of your hands in line with your feet.

Your arms should be shoulder-width apart with your elbows bent. Put

very little weight on your head. Engage your legs, and hold here for 2

minutes.

MARJARYASANA AND BITILASANA

Cat-Cow Pose with a soft belly

Come onto your hands and knees with your wrists beneath your

shoulders and your knees below your hips. Lift your head and pelvis

into a backbend, then drop your tailbone and take your head back

to neutral. Keep this neutrality and release your belly. Stay here for 3

minutes, releasing the belly—be sure your tail is heavy so you don’t start

collapsing in your lower back. Deepen your relaxation with each breath.

Surrender to your belly—and your gut feelings.

STANDING UDDIYANA BANDHA

Upward Abdominal Lock

Stand with your feet hip-width apart. Inhale, and stick out your tongue,

exhaling sharply through your mouth. As you exhale, bend your knees,

resting your hands just above them. Keep your arms straight. At the end

of your next exhalation, drop your head and draw your belly back and up

for 2 seconds. Release your belly completely and let the exhalation flood it.

Then inhale as you return to standing. Look past the tip of your nose to the

floor and feel grounded. Repeat 3 times, letting go.

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