PHYSICAL YOGA
Swim
Locust Pose [ Salabhasana , sh-la-BAHS-anna ]
Variation 1 : Arms Extended
1 . Start on your belly 2 . Walk the arms over head 3 . Press the toes into the mat 4 . On an inhale lift arms and feet off of the mat
5 . Think about keeping the shoulders away from your ears
6 . Lift through the back , glutes , and hamstrings 7 . Exhale as you lower back to the mat 8 . Repeat on the breathe two more times
9 . After three repetitions on the breath — inhale , lift and hold for 3-4 breath cycles .
Variation 2 : Arms to the Side
Same as above except the arms will reach behind you
Cow-Faced Pose with Eagle Arms [ Gomukhasana , go-moo-KAHS-anna ]
1 . Come to a seated position on the mat 2 . Cross the legs at the knee keeping the hips level 3 . Inhale and extend the arms to the side
4 . Exhale and cross the one arm under the other at the elbow ( Arms are opposite of the legs — If your left knee is on top , then your right arm should be on top )
5 . Bend the elbows and bring the palms of the hands to touch or the back of the hands , whichever feels right to you
6 . Hold for 3-4 breath cycles or longer if you choose 7 . Repeat on the opposite side
58 INDIANA & YOGA MAGAZINE ISSUE I