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
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
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