Australian_Yoga_Journal_2016_08_09_downmagaz.com

8. Prasarita Padottanasana C
(Wide-Legged standing Forward Bend C)
From Goddess Pose, straighten your legs and turn your toes forward; interlace the
fingers behind your back. Press down firmly through the fronts of your heels and lift
your kneecaps, firming your thighs as you slowly fold forward and maybe bring the
crown of your head to the floor. Shift your weight slightly forward, aligning your hips
over your heels. As you open your hips, think about engaging and lifting the pelvic
floor, finding balance in your second chakra between maintaining structure and letting
go. Stay here using Ujjayi breath for 1 minute. When you’re done, pivot on your feet,
coming into Low Lunge with your right foot forward; step back to Down Dog.
9. Mandukasana (Frog Pose)
From Down Dog, come to Tabletop, then begin to move your knees away from one
another. As you do, make sure your feet stay in line with your knees, so that your shins
and quads form a 90-degree angle. Flex your feet and press through your heels to
protect your knees. Slide down to your forearms with your palms together and begin
to gradually press your hips back toward your heels. Feel free to use a blanket
underneath your knees for comfort. Stay for 1 minute, breathing deeply. Then press
back to Child’s Pose for 1 minute before rolling up to seated. This intense hip-opening
posture can often stir up emotions, so be extra generous with your breath, using it as a
tool to ground you by drawing out your exhales a count or two longer than your
inhales.
10. Paschimottanasana
(Seated Forward Bend)
Sit with your legs extended and rock side to side, rooting through your sitting bones.
Stretch your arms upward, palms facing each other. Use your full inhale to lengthen
your fingertips upward and create more space through your torso, and then use your
full exhale to fold forward. Catch the outer edges of your feet or calves with your hands
and lengthen your spine. Inhale to actively firm your legs, flex your feet, and draw your
torso forward; exhale through the mouth to relax your arms alongside your legs and
round forward with a soft bend to your knees. Take 6 to 8 cycles of breath. After so
much hip opening, enjoy this deep, grounding stretch through your hamstrings, flexing
your toes back to feel into your calves and Achilles. Inhale to roll up slowly.
11. Supta Baddha Konasana
(Reclining Bound Angle Pose)
Make your way onto your back. Bend your knees and bring the soles of your feet
together. Let you knees release toward the floor, placing a block under each knee for
support. Place your palms on your belly. As you close your eyes, slow your breath and
give yourself these last couple of minutes to relax and feel the effort of your practice.
Infuse your breath with a sense of intention, feeling into the spaciousness you’ve
cultivated in your hips. Meditate on how you can step off your mat and approach your
day with creative energy and an open mind.
Our Pros Teacher and model Mary Beth LaRue is a Los Angeles-based yoga instructor and
life-design coach. She loves riding her bike, scribbling ideas over coffee, and taking long road
trips with her family (including her English bulldog, Rosy). Inspired by her teachers Schuyler
Grant, Elena Brower, and Kia Miller, LaRue has been teaching yoga for more than eight years,
helping others connect to their inner bliss. She co-founded Rock Your Bliss, a yoga-inspired
coaching company that helps clients “make shift happen”. Learn more at marybethlarue.com.
Writer Christine Chen is the author of Happy-Go-Yoga: Simple Poses to Relieve Pain,
Reduce Stress, and Add Joy and a teacher at Laughing Lotus Yoga Center in New York City.
She has studied with Cyndi Lee and Dana Flynn. Learn more at christinechenyoga.com.
INSPYA
Yoga Teacher Training
Byron Bay February 6 – March 3, 2017
Lance Schuler (Principal teacher)
This Level 1 Teacher Training Course has been
designed, refined and successfully implemented
around the globe over the past 10 years.
INSPYA Yoga has trained over 1500 yoga teachers
worldwide. We are catering to those aspiring yoga
practitioners who wish to establish a sound and
professional foundation as a yoga instructor that
has both heart and an international reputation.
This course is 200 contact-hour program
and has a dual certification process:
1. RYT-200 Yoga Alliance 200-hour Accreditation
2. INSPYA Yoga Certificate 200-hour Accreditation
The diversity of the teacher-trainers and the
international experience of the INSPYA-Team
create a platform of learning with such depth
and excellence for a training that excels in every
component. All of our teachers have been
practicing yoga for 18 years or more, and have
taught on teacher training programs for at
least 10 years. Our course-materials are also a
stand out, featuring around 750 pages all up
(Asana + Philosophy + Pranayama + Anatomy).
This teacher training will be held at INSPYA Yoga’s
home, only a few kilometres from Byron Bay.
Our awe-inspiring property hosts a fully equipped
yoga studio, which opens out to lush gardens,
abundant in seasonal organic fruit and vegetables.
Welcome to the INSPYA-family!
Venue: Lot 1 Natural Lane, Broken Head
For further details, please visit our
website: www.inspyayoga.com
Or contact Ella directly:
0431320090 | ellawink@gmail.com