Indiana & Yoga Magazine Summer 2016 Issue 1 | Page 61

PHYSICAL YOGA Bike Intense Side Stretch [Parsvottanasana, parsh-voh-tahn-AHS-anna] 1. Stand with feet hip width apart 2. With one leg take a large step forward 3. Bring the hands to the hips to remind you to fold 4. Inhale and lift through the top of your head 5. Exhale hinge at the hips leading with the chest 6. Stop when you have found a “just right” stretch 7. Hold for 3-4 breath cycles, or longer if you choose 8. Variations in the hands include clasping the hands behind the back or bringing the hands to the ankle or shin 9. Repeat with the other leg Camel Pose modified [Ustrasana, oosh-TRAHS-anna] 1. Stand on your knees 2. Bring your hands to your lower back/buttocks as if you are putting your hands in your pockets 3. Sliding the shoulder blades down and together inhale and begin to bend backward 4. Keep the hips pressed forward and the thighs perpendicular to the ground 5. Do not let the head fall back - eyes will be looking at the ceiling 6. Exhale and come back to vertical 7. Repeat on the breath two more times 8. After three repetitions on the breath, inhale bending backward and hold for 3-4 breath cycles INDIANA & YOGA MAGAZINE ISSUE I 59