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Yoga Journal USA - June_2016

practice well YOGAPEDIA

practice well YOGAPEDIA Continue to open your chest and shoulders, and start to strengthen your legs in these prep poses for Camatkarasana. Setu Bandhasana (Bridge Pose) Benefits Strengthens your back body, from the hamstrings to the upper back muscles; opens and lengthens your chest, psoas, and quadriceps muscles Instruction Lie on your back, with your legs bent and your feet hip-width apart. Press down with your feet, shoulders, and hands and slightly lift your bellybutton, creating a small backbend in your spine. Do not initiate the action by tucking your pelvis or leading with your tailbone. Continue pressing into your arms and feet to lift your bellybutton into Bridge. Then rock from side to side and tuck your shoulders and upper arms underneath you. Interlace your fingers and ground down again with your arms. Relax your jaw and let your chin fall away from your chest, keeping your throat open and soft. Hold for 3–5 breaths before exhaling to release your hands and come down. Matsyasana, page 31 Matsyasana modifications, page 32 Find your Edge HOTEL DEL CORONADO Yoga Classes I Full-Day Workshops Special Events I Yoga Market I Community june 2016 yogajournal.com 34 JOIN THE WORLD’S TOP YOGA INSTRUCTORS, INCLUDING: Seane Corn, Jason Crandell, Maty Ezraty, Sally Kempton, Vinnie Marino, Sianna Sherman, and more. YJEVENTS.COM/SD Save $50 on 2-day or 4-day passes with code YJLIVE50

Ustrasana (Camel Pose) Benefits Creates length in your quadriceps and hamstring muscles; shows you what it feels like to press down with your feet to open your chest Instruction Come to kneel on your shins and the tops of your feet. Lift your chest toward the ceiling, finding length in your spine and sides. Don’t squeeze your glutes, tuck your pelvis, or press your thighs forward; instead, engage your inner thighs. Begin to curl your upper spine backward. Release your arms and let them swing behind you to catch your feet. Press your feet down to lift your chest more. Tuck your shoulder blades, as you did in Matsyasana. Hold for 3–5 breaths. To come up, press your feet down and lengthen your spine. Let your head come up last. Viparita Virabhadrasana (Reverse Warrior Pose) Benefits Stretches your side body; shows how working the legs liberates the spine Instruction Stand in Virabhadrasana II (Warrior Pose II), with your left leg forward and your knee tracking over your foot (your hips may be at a slight diagonal). Extend and externally rotate your arms. Then, internally rotate your forearms, creating a strong spiral from your shoulder blades. Sidebend to the right, rest your right hand on your right leg, and extend your left arm up and back. Avoid backbending. Hold for 3–5 breaths. Return to Warrior II and switch sides. Camatkarasana prep Camatkarasana, pages 36–37 ZEBRA TILE: (shown in Woodgrain) > Superior padded floor > Recycled material > Easy to install & clean Available in: Woodgrain Green Gray Sand For a free sample call ZebraYoga.com 800-291-3354 june 2016 yogajournal.com 35