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