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SIDE-ANGLE POSE (parshvakonasana)<br />
is a dynamic stretch for the intercostals<br />
and shoulders.<br />
Hint: Stretch the back body and front body<br />
equally. Back leg muscles engage, draw<br />
tailbone into the body, expand the kidneys.<br />
WARRIOR I VARIATION<br />
(virabhadrasana I) builds on<br />
the pelvic tilt of chair pose<br />
by deepening the opening<br />
of the chest. It dynamically<br />
stretches the hip flexors and<br />
quadriceps.<br />
Hint: Inhale, lift collarbones.<br />
Exhale, expand and flatten<br />
lumbar spine, tailbone toward<br />
the front heel. Powerfully,<br />
internally rotate the<br />
back thigh.<br />
2 3<br />
BOW (dhanurasana) enlivens the<br />
action of the legs, chest, and pelvis.<br />
Its similarity to urdhva dhanurasana<br />
(in action and shape) make it an ideal<br />
preparation because its action and<br />
even its shape are practically identical<br />
to the apex pose, but it is more<br />
accessible.<br />
Hint: Draw the tailbone through the<br />
thighs toward the floor.<br />
ONE-LEGGED CAMEL (ekapada<br />
ushtrasana) deepens the action of<br />
warrior I, in particular deepening<br />
the release for front thighs and<br />
pelvis.<br />
Hint: Engage the inner thigh by<br />
lifting and contracting the muscle<br />
toward the femur. Maintain the<br />
internal rotation on the back leg.<br />
Lift lower abdomen and collarbones.<br />
The front knee is over the heel.+<br />
© Lois Greenfield<br />
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