WellBeing – August 2019

Boat pose (navasana)

Sit on buttocks. Bend knees and take the

knees and feet together. Lift toes off the

earth and feel the belly engage. Stay here,

keeping the spine tall or take shins parallel

to the earth. Stay here or, if you can, keep

side waist and spine long and collar bones

broad. Extend the legs so toes are in line

with the eyes. Take five breaths, bend

knees again and lower feet to earth. Rest

for a breath. Repeat three times.

Dolphin pose (ardha pincha mayurasana)

Come to all fours on hands and knees. Set

hips above knees. Place forearms down

to the earth, elbows beneath shoulders

and wrists in line with elbows. Press the

forearms, wrists and palms down. Feet hip

width, tuck toes and extend legs. Quads

lift up. Front body hugs in. Resist gravity by

pressing the earth away, shoulders away

from ears. Soften the front ribs. Take five to

10 breaths depending on how long you can

hold. Lower knees to earth and press back

to child’s pose for a few breaths.

Legs up the wall (viparita karani)

Lie on your back with your legs up the

wall. If hamstrings need a bit of love,

put a pillow or folded blanket under the

pelvis or shuffle away from wall a little.

Elevating the pelvis also gives a lift so

the heart is slightly above the head.

Palms face up. You can stay here for as

long as it’s comfortable or set a timer

for five minutes. To come out, bend the

knees and roll over to one side, pausing

for a few breaths, using hands under

head as a pillow.

As a mama, writer, Play School presenter and

yoga teacher, Rachael Coopes loves storytelling

and yoga philosophy. A Certifi ed 800-hour

Jivamukti teacher with more than 1000 hours

of training and a decade of teaching, she

currently facilitates Yoga Teacher Training

programs at BodyMindLife. She is eternally

grateful to all her teachers.

Legs up the wall

(viparita karani)

Dolphin pose

(ardha pincha mayurasana)

Boat pose (navasana)

body

YOGA

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