Australian Yoga Journal – July 2019

87

july 2019

yogajournal.com.au

DOLPHINPOSE

Walk your feettowardyourelbowswithout

letting yourweightpitchforwardandyour

chest collapse.Relaxyournecktodraw

your shoulderbladestowardyourhipsand

your chest towardyourthighs.If yourspine

rounds, bendyourkneesandliftyourheels.

Keepforearmsparallel.

DOLPHIN WITH PROPS
If your forearms refuse to stay parallel, belt
them so you trap the elbows at shoulder-
distance. Place a block between your inner
hands so the hands stay shoulder-distance,
too. As you rely on the props and relax your
neck, you’ll be liberated to work on elevating
your hips and drawing them back.

PINCHAPREP

Liftonelegandbenditsknee,looking

forward.Vigorouslyliftyourinnershoulder

bladestowardyourhips.Bendyourbottom

legandliftitsheel.Feeltheleverageofthe

topfootmovingforward.Thecorework

you’vedoneinthesequencewillkeepyour

lowerbacklongandwide.

PINCHAPREPWITHPROPS

As you lift one leg and bend its knee, look

forward. Bend your bottom leg and lift its

heel to draw your hips up. The intention

here is not so much to be in a backbend but

to feel the leverage of the top foot moving

forward. This propped variation will keep

your forearms parallel as you stack your hips

over your shoulders.

STAG-LEGPINCHA

MAYURASANA

Youmayneedtotaketinyhopsoffyour

bottomfoot,buteventually—through

practice—youwillbeabletousecore

strengthtolift.Rememberthatif the

collarbonesandthelipsaresmiling,

youarecrushingthispose!

STAG-LEGPINCHA

MAYURASANAATTHEWALL

For more support, set up a few feet in front

of a wall. Lift one leg and press its big toe

against the wall. Reach your bottom leg

away from the floor, your shoulders up

toward your hips, and your chest forward.

Feeling feisty? Slowly tipyourtoe away

from the wall.

Getting Into the peak pose

Peak Posture Modifications