![]() ![]() Parivrtta Trikonasana: Revolved Triangle Pose Soften your diaphragm, feel your organs recede slightly, and twist deeper. Open your navel and then your heart toward the left. Keep your right leg parallel to the floor, and reach back through your heel, flexing your foot. Parivrtta Ardha Chandrasana: Revolved Half Moon Poseįrom Virabhadrasana III, lower your right hand to the floor or to a block and lift your left arm. Keep your shoulders and your torso parallel to the floor for 2 to 3 breaths. Slowly reach both arms forward, palms shoulder-distance apart and facing each other, or rest your hands on a block beneath your shoulders. Keep your right leg parallel to the floor, toes pointing back. Virabhadrasana III: Warrior Pose IIIįrom Ardha Chandrasana, drop your right hip until your torso and pelvis are level. Lift your right arm straight up, fingertips extending. Rotate your right thigh externally, lift your right hip point away from the left, and flex your right foot. You can use a block under your left hand for support. Slide your hands forward, shift your weight onto your left foot, straighten your left leg, and lift your right leg. Step your right foot back, bend your left knee, and place both hands on the floor in a lunge. Take 2 to 3 breaths and curl your spine back up to standing. On an exhalation, soften the skin below your navel, feeling your abdominal organs release inward. Let your torso lift slightly as you inhale. Avoid pushing or pulling instead, use gravity to guide you as you fold. Roll forward with a round spine, hands sliding down the backs of your legs. On an inhalation, lift up to standing and release your arms. Draw your chin in slightly and lea n your head back, keeping the throat soft, collarbones dropping away from your ears. Shift your hips forward, keeping your legs straight. Standing Backbendįrom standing, take your arms behind you and bring your palms together, fingers pointing up (or hold your wrists or forearms). Come back up to center and repeat on the left. On an exhalation, soften into the right ribs. On an inhalation, breathe into your left lung. Pull your left arm straight and lean onto your right foot, sidebending to the right. Slowly lift your arms up and hold your left wrist with your right hand. Feel the warmth of your practice and the weight of your heart releasing. Take Downward-Facing Dog for 5 slow, conscious breaths, then move into Child’s Pose, with your arms beside you, for 2 to 3 minutes. Next, sit cross-legged with your arms extended in front of you and fold forward until you meet resistance. Redirect your breath to your back body, softening the muscles and internal organs. Begin in a Child’s Pose variation with your legs together and fists nestled between your thighs and belly. “By the end of the sequence, Triangle feels like Savasana.” Finish your practice feeling relaxed and energized-isn’t that how we’d all like to feel after practicing? “The softer I can get in preparation for my practice, the more benefit the practice has for my metabolism,” says Sterios. ![]() Take two to three slow, conscious breaths in each pose, and feel physical and psychological tension release. To help you reap the full benefits, breathe into the back body and soften your belly, which will encourage a receptive response to the strength-building process of the sequence. This physically and mentally demanding practice tones your belly. After many years of practicing and teaching, Sterios finds that the following sequence is just right for maintaining healthy digestion. According to the yoga tradition, by practicing standing poses that alternately compress and release your abdominal region, you can increase circulation to your organs and stimulate your digestive system. “If you’re sluggish in the belly, this sequence is a great jump-start,” says Sterios. Watch: a video of this Home Practice sequence can be found at /livemag.Īs fall turns into winter and a season of holiday feasting approaches, Peter Sterios, a hatha yoga teacher in San Luis Obispo, California, and the founder of yoga-mat company Manduka, offers a practice to keep your digestive system moving. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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