2
Cat/Cow pose (Marjaryasana/Bitilasana)
4
Bridge pose (Setu Bandha Sarvangasana)
Firm your quads, relax your shoulders back and down, and
enjoy the stretch. If you have tight hamstrings, you can sit on a
folded blanket or a rolled-up yoga mat, use a strap or towel around
your feet, or bend your knees.
2 Cat/Cow pose (Marjaryasana/Bitilasana)
These two poses are excellent energy builders, as they move
energy stuck in the lower back and midsection. Flow this
pose with the breath to warm up the torso and spine. Benefits
include strengthening of abdominal, upper back, lower back
and chest muscles.
THE MOVEMENT: From hands and knees, assume the Cat
pose: create a C shape with your spine, bringing the heart centre
toward the tailbone and rounding your middle back toward the
sky. Moving into Cow, create a C shape with your spine, but in the
other direction. Now, pull the heart centre away from the tailbone,
and lift the crown of your head to the sky. Stack the shoulders
over your wrists, and hips over your knees. Continue moving
through the poses for five deep breaths in each direction.
3 Knees to chest pose (Apanasana)
THE MOVEMENT: Lie back on your mat and gently draw both
knees into your chest, pressing hands under the knees lightly
to deepen your stretch. Rock slowly from one side of the back
to the other, massaging the organs and spine for 10 long, deep
breaths.
4 Bridge pose (Setu Bandha Sarvangasana)
3
Knees to chest pose (Apanasana)
5
Shoulderstand (Sarvangasana)
your shoulders away from your ears. Bring the soles of your feet
to the floor, hip-width apart. Press through your feet to lift your
hips. Keep your head still to protect your neck. Breathe deeply
into your open chest and navel centre.
To modify, turn the palms up for more chest opening and core
focus. You can take it to the next level by interlacing your fingers
under your body. Walk the shoulders toward each other so that
your body is resting on the outside edges of your shoulders. Look
toward your chest or the sky, focusing on your breath.
5 Shoulderstand (Sarvangasana)
THE MOVEMENT: From the knees to chest position (pose 3
above), support your low back with both hands, then engage
the belly to draw legs up and overhead. Keep your abs, back
and hips engaged as you fully extend both legs toward the sky,
keeping feet flexed and leg muscles firm.
Keep your neck stationary at all times and hold for 10 breaths.
Release slowly by bringing your legs overhead and rolling down
one vertebra at a time. Return to knees to chest position to
stabilise the back muscles, regulate your breath and realign the
spine.
Beth Shaw
Beth is CEO and founder of YogaFit Training Systems
Worldwide Inc, which has trained more than
200,000 fitness professionals across six continents.
THE MOVEMENT: Lie down on your back, palms down. Slide
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