HOME PRACTICE
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81
may/june 2017yogajournal.com.auCONTINUE SEQUENCE ON NEXT PAGE.ted Sidebend,
Neck Opening
all, raise both arms to shoulder
nd lengthen through your
ps. Rest your left palm on the earth
x your neck completely to the
ou extend through your right
ps, making micro-adjustments to
e of your chin and right arm to
elicious neck release. (The muscles
w and neck have a strong
ship to the muscles of the pelvis.)
Stay here for 3 breaths, then repeat on
the other side.
5 Pigeon Pose,
with Pelvic Breathing
Come to your hands and knees, with
wrists under your shoulders, and ankles
under your hips. Bring your left knee to
the outer edge of your mat, with your
left foot at about a 45-degree angle to
your knee. Extend your right leg straight
behind you and come forward onto your
forearms. Breathe into your pelvic bowl
and observe the sensations. Stay for 5–10
breaths, then repeat on the right side.1 Opening Hands and Feet
Come to Tabletop, with your knees
together and toes tucked under so the
soles of your feet stretch open. Sit back
on your heels, interlace your fingers, and
stretch up through your arms with your
palms facing the ceiling. Relax your
shoulders while extending up through
your hands. Stay here for 5 breaths.6 Upavistha Konasana
Wide-Angle Seated Forward Bend
Extend your legs to a V shape and flex your
feet so that your toes point up. Use a pillow
or blanket to elevate your hips as needed to
sit with an extended—not rounded—spine.
Keeping your spine long, hinge at your hips
and walk your hands forward until you feel
an easeful stretch, then rest the backs of
your hands on the floor. Relax your neck,
and stay here for 5–10 breaths.2 Shake It Out
Inhale and exhale through your mouth and
begin to vigorously shake your arms. Allow
this vibration to oscillate throughout your
entire body. Keep your feet grounded but
allow your knees, hips, and arms to bounce,
wiggle, and shake. Let your skin and muscles
be loose and relaxed, and notice how this
vibration feels in your body and pelvic floor.
Repeat for 1–2 minutes, switching up the
rhythm and pattern, then pause and scan
your body.SEQUENCE TWOActivate your
sexual energy
8 moves to help you
feel radiant