Australian_Yoga_Journal_2016_08_09_downmagaz.com

your practice
YOGAPEDIA
Benefit
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)
Benefit
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.
Open the front and sides of the body and find greater contentment
and joy as you move step by step into Camatkarasana.
august/september 2016 yogajournal.com.au
76
Benefit
Strengthens your wrists, arms, and shoulders;
opens your psoas muscles; enhances breathing by
opening your chest and stretching your sides.
Instruction
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.