Australian_Yoga_Journal_2016_08_09_downmagaz.com

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5. Utkata Konasana (Goddess Pose)
From Down Dog, come to standing and bring your feet one leg’s
distance apart; spin your legs and toes out about 45 degrees. Bend
your knees deeply to create a 90-degree angle between your quads
and shins, and press your knees open so they align directly with the
centre of your feet. Draw your lower belly in and your tailbone
down. Position your torso right over your pelvis as you reach the
crown of your head toward the sky. Place your palms together at
your heart in Anjali Mudra (Salutation Seal). Try to hold this posture
for 1 minute; while you breathe here, find organic movement as you
shift slightly from side to side, or even forward and back, grounding
through your heels and toes.
6. Virabhadrasana II (Warrior Pose II)
From Goddess, turn your hips to the right as you spin your back
heel and plant it flat on the mat, parallel to the short edge of your
mat or with left toes turned in just slightly. Line up your front heel
with the arch of your back foot. Extend evenly through both arms
and hands. Direct your gaze over your right middle finger.Move your
right knee directly over your right ankle, aligning your knee in the
direction of your second and third toes. Breathe for 6 to 8 full cycles.
As you lunge forward in this powerful standing posture, remain
receptive to all that’s occurring within you. Allow sensations,
thoughts, and emotions to move through you with ease by simply
reminding yourself that each experience is impermanent.
7. Viparita Virabhadrasana
(Reverse Warrior Pose)
Keep your legs just as they are in Warrior II, but flip your right palm
up and begin to stretch back, reversing your Warrior as you slide
your left hand down your back leg. Open into a deep sidebend.
Aim for a 90-degree angle between your right shin and quad,
working your thigh toward parallel with your mat. At the same
time, create a softer shape through your upper body. Let go of the
idea that this needs to a be a ‘perfect’ posture and instead feel into
the shape, making any needed intuitive or creative adjustments.
Hold for 6 to 8 breaths. Come back to Goddess, then repeat Warrior
II and Reverse Warrior on the left side. Finish in Goddess.
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