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Yoga Journal USA - June_2016

practice well YOGAPEDIA

practice well YOGAPEDIA SINCE 1978 FIND YOUR CENTER Open the front and sides of the body and find greater contentment and joy as you move Benefits Strengthens your wrists, arms, and shoulders; opens your psoas muscles; enhances breathing by opening your chest and stretching your sides Instruction june 2016 yogajournal.com 36 YOGA TEACHER TRAINING 200 / 300 / Prenatal CLASSES & RETREATS AYURVEDA PROFESSIONAL TRAINING & WORKSHOPS COMMUNITY YOGA SERVICE LEARNING 3 Month Residential Program Located in the redwoods overlooking Monterey Bay near Santa Cruz, CA Mount Madonna institute College of Ayurveda: 408.846.4060 School of Yoga: 408.846.4095 www.mountmadonnainstitute.org/yj 1 Sit with your right leg straight in front of you and your left leg bent, foot firmly planted on the floor several inches from your right thigh. If your pelvis is tucking under and it’s difficult to sit tall, place a folded blanket under your sitting bones. This will create more verticality in your spine and take the strain out of your back muscles. 2 Inhale and extend both arms alongside your ears. 3 As you exhale, twist to the right, away from your bent leg. Place your right hand on the floor behind your tailbone (and blanket if you are using one) and your left arm inside your left leg. This open twist is a good preparation for backbending actions. Stay here for a few breaths. Inhale to get taller; exhale to twist deeper. Matsyasana, page 31 Matsyasana modifications, page 32

Camatkarasana } Camatkara = wonder and astonishment · asana = pose Wild Thing LEARN MORE! For more step-by-step pose instruction, visit yogajournal.com/ yogapedia 4 Now you are going to press down with three things at once—your right hand, left foot, and right foot—which will lift your hips. Sweep your left arm overhead. Imagine that you’re lying back over a humongous barrel, creating a long, curved spine and open chest. Don’t make this a big deal. Be content with how the pose is for you today. Rather than over-arching and over-reaching, remember the feeling of being supported in Fish Pose and its modifications, and in Bridge Pose. Feel the space both underneath and above you. Support from underneath invites contentment; opening to the possibility above invites joy and delight. Stay here for no more than 3 breaths. Exhale to lower and repeat on the other side. Stay safe Move mindfully with curiosity—this may be the wildest thing we can do in yoga and in life. Distribute your effort evenly through all four limbs. Keep your top arm straight—do not bend the elbow or wrist—allowing it to lift some of the weight off the lower arm. Firmly tuck your shoulder blades into your back to help you avoid sinking into the shoulder; be spacious in the joint, enabling the pose to be supportive and safe. Breathe consciously—not too loudly, not too softly. Let every breath be a conversation between the earth and the sky. Camatkarasana prep, pages 34–35 Camatkarasana june 2016 yogajournal.com 37