Indiana & Yoga Magazine Summer 2016 Issue 1 - Page 60

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 ][˂H[[H[^[H\\HYB H^[H[ܛHۙH\H[\H\]H[Š\\\H]HوHY%Y[\YۙYH\ۈ [[\Y\H[Hۈ BKH[H[[[H[\وH[X܈HXوH[X]\Y[Y[BH܈ MX]X\܈ۙ\Y[HB˂H\X]ۈH]HYBNSPSH SHPQVSHTQHB