Australian Yoga Journal – July 2019

 LOCUST POSE, VARIATION

Inhale to extended arms, then

reach arms back and

hold for 3-5 breaths.

 PLANK POSE

Hold for 1 breath.

 PLANK,WITH

HAMSTRINGCURL

Stay 3-5 breaths.

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july 2019

yogajournal.com.au

KULA SEQUENCE: ROUND 

 SPHINX, WITH ARDHA

BHEKASANA

Sphinx, with half frog pose

Stay 3-5 breaths. Opens your

quadriceps and hip fl exors.

 KNEE TO NOSE

On an inhalation.

Engageyour

lowerabdomenand

hugyourouterhips

towardyourmidline

tomaintainlength

inyour

lowerback.

Roundyour

upperbackas

muchasyoucanto

makespaceforyour

thigh;dorsiflex

yourankle.

 CAT POSE TO  COW POSE,

VARIATION

Repeat 1 time.

 SPHINX POSE

On an exhalation.

 FOREARM PLANK

Onan inhalation.

 SPHINX, WITH ARDHA

DHANURASANA

Sphinx, with half bow pose

Stay 3-5 breaths.

Opens your armpits and chest.

 LUNGE

On an exhalation.

TRANSITION TO PLANK

On an inhalation, plant your

hands under your shoulders, tuck

your toes, and engage your core.

In Plank Pose, fi rm your shoulder

blades onto your back ribs and

away from your ears, while

maintaining breadth in your

collarbones. Think of the outer

collarbones smiling.

Toprotectyour

SIjoint,rootthe

frontofyourhips

intothefloorand

squareyourribs

tothefront.

Keepyour

collarbones

wideandyour

shoulders

elevated.

Maintainlength

inyourlower

backbykeeping

yourcore

engaged.

 ARDHA HANUMANASANA

Half monkeyGodpose

Stay 3-5 breaths.Opensyour

hamstrings. PHOTOS: IAN SPANIER; MAKEUP: EMILY HARDINGER; CLOTHES: MODELS OWN

Squeezeyour

hipstowardyour

midlinesothey

stayalignedinthis

asymmetricalshape.

Cometofingertips

torelieveyour

wrists.