Page 31 - 2016 Spring-Summer Issue

P. 31

2. Sphinx Pose Lie on your stomach with your elbows under © fizkes/fotolia.com
your shoulders. Press your elbows into the floor as you press
your heart forward towards your hands. Inhale and exhale 5. Cat Pose (Marjaryasana) Position on all fours and head
slowly for 5 to 10 breaths. Then exhale and slowly release in neutral position. Inhale deeply, then exhale, round
your belly and head back to the floor. Turn your head to one your spine toward the ceiling, making sure to keep your
side, relax and lie quietly for 3-5 breaths. shoulders and knees in position. Release your head toward
the floor, but don’t force your chin to your chest. Inhale,
back to neutral “tabletop” position on your hands and
knees. Or convert back to Cow Pose above.

3. Child Pose (Balasana) Kneel on the floor and sit back on
your heels. Rest your forehead on the floor or a block. Curl
into a ball with arms and hands on either side and relax into
the posture. Breathe slowly and deeply for 5-10 breaths.

© f9photos/fotolia.com 6. Legs-Up-the-Wall Pose (Viparita Karani)
It can be done with a rolled up blanket under the hips or
4. Cow Pose (Bitilasana) Position on all fours with hands not. Keep the neck in a natural extension of the spine and
and knees in a tabletop position, head in a neutral position open the arms to the side. Inhale slowly and deeply and
and eyes looking at the floor. Inhale while you lift your sit exhale slowly and deeply. Stay in this pose for 10-15 breaths
bones and chest toward the ceiling, allowing your belly and longer if desired.
to sink toward the floor. Lift your head to look straight
forward. This pose is usually paired with Cat Pose (below)
on the exhale. Exhale, coming back to neutral “tabletop”
position on your hands and knees. Repeat 10 to 15 times. (continued on page 33)

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