Australian Yoga Journal - May June 2017

30

may/june 2017

yogajournal.com.au

1. Tadasana with
   Anjali mudra
   Mountain Pose
   with Anjali Mudra

Come to the back of your raft for the

Prana Flow pranams. Draw your hands

together to your heart for Anjali mudra

with a space in between as the place

to empty our outer mind and begin to

open our inner ears to listen within. This

is the beginning point of the prostration

where a seed prayer is awakened and

then delivered through the whole-body

surrender.

2. Anahatasana
   Standing Backbend

Inhale and draw your hands to your

sacrum, fingers pointing up, and climb

up into your heart as you ground down

through your tailbone, the base of

your hands and four corners of your

feet all in the downward flow of Apana

Vayu. Feel a rebound of prana up your

receptive feet and rising through your

spine like a wave.

3. Uttanasana
   Standing Forward-Bend
   with Prana Flow Massage

Exhale, turn your hands downward

along your sit bones and massage

down the backs of your legs to

your heels as you bow your spine

downward to the earth. This is

practical as well as loving. Massage

your hands down the backs of your

legs as you bow forward toward the

earth. Relax your neck and release

your mind with gravity.

4. Dandasana
   Plank or Staff Asana

Inhale, stretch forward into dandasna or

staff-pose or plank. Keep your crown,

shoulders, belly, thighs and heels in

alignment as a staff. Give your strength

to the earth as you lower down slowly.

Walk your hands forward to bring your

shoulders over your wrists and

in alignment with your hips and feet.

Find steadiness through the lift of your

core as you lengthen your body from

your crown to your heels.

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Prana Flow

Pranams