Australian Yoga Journal – July 2019

30

july

2019

yogajournal.com.au

NECKROLLS

&LATERAL

STRETCH

It’s not just sitting on the airplane that

causes stiffness; it’s also all of the

lugging and lifting of bags. Even if you

check luggage, those carry-on bags

can pull on your shoulders, causing a

tight upper back and neck.

HOW-TO: Lean forward slightly. Let

your shoulders hang heavy and roll

your neck in one direction 10 times,

then switch the direction of the roll.

Next, take your left hand to your right

ear and gently pull your left ear to

your left shoulder, releasing the

opposite side of your neck. Stay here

for 10 to 15 breaths, then repeat on the

other side.

Note: Be careful not to make any

sudden movements in this position.

If you would like a different release

(for example, tilting your chin up or

down before taking the side stretch

changes the release), come upright

first and re-adjust the position of your

head before pulling your ear to your

shoulder again.

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ARDHA

PADMASANA

HalfLotusPose,variation

There’s nothing like prolonged

sitting to prompt tight hips. This

variation of Lotus Pose (or Figure

Four Pose) is a good release for

the outer hip and glutes, which

get tight and weak from sitting.

HOW-TO: Start with your feet

hip-width apart. Pull your right

knee into your chest and turn

your thigh open, placing your

right ankle as high up your left

thigh as you can. The pinky

side of your right foot should

rest toward the top of your

left leg. You can stay upright,

keeping your chest lifted,

or play with tipping forward at

your pelvis to deepen the stretch.

Stay here for 30 breaths, then

switch legs.

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