PARSVOTTANASANA
PyramidPose,variation
Anoftenoverlookedareaofthebodythatgetstightfrom
sittingarethecalves.Thisposewillhelpreleasethebacksof
yourlegs.
HOW-TO:Finda ledge,whetherintheterminaloroutside,
andplaceyourrightfootontoit withyourtoespointing
forward.Keepyourbackfootpointingforwardasmuchas
youcanandplaceyourhandsonyourhips.Onan
exhalation,foldhalfway.Youcankeepyourhandsonyour
hipsorbringthemintoprayeratyourchest.Groundinto
yourbackleftheel,releasingyourbackcalf.Pressyourleft
thighstraightback.Pullyourfronthipbackandwrapyour
backhipforward.Thishelpscreatewidthinyourlowerback.
Useyourinhalationstoreachyourchestforwardanddeepen
thereleaseofyourfront-leghamstrings.Maintaina longneck
bygazingstraightdown.Stayherefor 10 to15 breaths,then
switchsides.UTTANASANA
StandingForwardBend, variation
Youknowhowgoodit feelswhen you arrive home and get
intoyourowncomfybedafter a trip? That is how good it
feelstodothisposeafterflying.
HOW-TO:Startstandingwithyour feet hip-width apart and
interlaceyourhandsbehindyour back. (If it’s not possible to
fullyclaspyourhands,getcreative and use the sleeve of your
shirt,a towel,orbelt.)Onaninhalation, reach your chest up
tothesky.Onanexhalation,fold forward at your hips. Keep
allfourcornersofyourfeetfirmly rooted into the floor and
drawyourkneecapsuptofirm your legs. If your spine is
rounding,bendyourkneesslightly. Think about taking your
upperarms,ratherthanyourhands, overhead. This will help
isolatethestretchtoyourchest. Keep your neck long and
stayherefor10-20breaths.On an inhalation, come up slowly.
Onceupright,releaseyourarms byyoursides and take a
momenttoground.Youhavearrived.4 5
Teacher Sarah Ezrin is a San Francsico-based writer and YogaWorks instructor. Learn more at sarahezrinyoga.com.
Model Tiffany Bush is a yoga teacher and healer based in Denver. Learn more at tiffanybushyoga.com.