Australian Yoga Journal - April 2016

85

april 2016

yogajournal.com.au

1 minute,

8–10 breaths

1 minute,

8–10 breaths

Vrksasana
Tree Pose

Stand at the top of your mat, feet together. Shift
your balance to the left foot and leg. Hug your right
knee in toward your chest with your hands, then
place the sole of your right foot against your inner
left thigh—either above or below the left knee.
Bring your hands to your heart. Work on dropping
the right hip down and pressing your pinky toe into
your leg, which will help you find balance in your
pelvis. If you feel steady, consider reaching both
arms skyward. Take 4–5 long, deep breaths,
keeping your heart lifted, then change sides.

2 minutes,

16-20 breaths

1 minute,

8–10 breaths

1 minute,

8–10 breaths

Utkatasana

Chair Pose

From Mountain Pose, place a block between your

upper thighs. With your feet parallel and toes

pointing forward, squeeze the block and bend your

knees deeply, reaching the buttocks back as if you

were about to sit. Draw your shinbones back so

your knees hover over your ankles, and continue to

squeeze the block. Breathe deeply for 30 seconds,

then stand to rest in Tadasana. Repeat 1–2 more

times. 

Malasana

Garland Pose

With your feet slightly more than hip-width apart,

squat, keeping your feet firmly planted on your mat

or a blanket (if your heels lift). Snuggle your upper

arms against your inner thighs and hug your inner

thighs into the backs of your arms, with your hands

in Anjali Mudra. Inhale your heart up toward the

sky and breathe deeply for 1 minute. If this posture

feels challenging, it helps to externally rotate your

thighs. You will notice your feet and knees turn out

on a diagonal to give you more space.

Prasarita Padottanasana

Wide-Legged Standing Forward Bend

Turn to face the long-edge side of your mat and

step your feet wide, outer edges of your feet

parallel with your mat’s short-edge sides. Bring

your hands to your hips. Inhale and lift your chest;

as you exhale, hinge from your hips and fold

forward, bringing your hands to the floor or to

blocks. Breathe deeply for 30 seconds, then inhale

to return to standing. Repeat 1–2 more times.

Sucirandhrasana

Eye-of-the-Needle Pose

Lie on your back and cross your right ankle over

the top of your left knee. Lift your left leg as you

flex your right foot, and reach through to hold the

back of your left thigh with both hands. Inhale as

you draw the left thigh closer to your chest while

keeping your pubic bone curling down toward

your tailbone. Exhale, relaxing your shoulders

and neck, finding broadness across your chest.

Breathe here for 4–5 breaths, then change sides.

OUR PRO Los Angeles–based teacher

and model Grace Flowers started her

practice 15 years ago. A student of

Annie Carpenter, Maty Ezraty, Erich

Schiffmann, Shiva Rea, Saul David Raye,

and numerous others, Grace has a

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Learn more at graceflowersyoga.com.