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HOME PRACTICE
A home practice tore-energise and

find greater joy
By Alanna Kaivalya
THE HOLIDAY SEASON can leave even the calmest among us feeling frazzled, and now is the perfect time to refresh. This sequence will help you ease tension by putting your spine through its full range of motion. Not only will these poses stretch muscles that stress can leave stiff, they'll also boost your energy levels by increasing blood flow to
the large muscles that support the back, leaving you rejuvenated and energised. By moving your body around its central axis - the spine - you'll feel more supple and free: A flexible spine clears the lines of communication between mind and body, helping you stay calm and connect with positive feelings like gratitude and joy.
1 Sukhasana Easy Pose
OUR PRO Teacher Alanna Kaivalya holds a PhD in mythological studies, lives in New York City, and teaches at Yoga Journal LIVE! and the Kripalu and Esalen retreat centres. Her third book, Yoga Beyond the Mat, was released in October 2016.
4 Ardha Chandrasana Half Moon Pose, variation From Gate Pose, place your left hand on the floor. Extend your right hand and lift your right leg until it's nearly parallel to the floor. Stay fora breath.
Come into Tabletop - on your hands and knees, with your knees under your hips, and wrists under your shoulders. Inhale, drop your belly, and arch your back. Exhale, draw your belly in, and round your back. Repeat 5 times.
CONTINUE SEQUENCE ON NEXT PAGE.
2 Cat-Cow
Sit with your legs crossed and rest your hands on your knees. Place your left hand on your right knee and twist to the right. Inhale and lengthen your spine; exhale and tone your belly. After 5 breaths, switch sides.
Do poses 3 and 4 on the right side, then repeat on the left.
PHOTOS: MICHAEL WINOKUR; MODEL: WESLEIGH ROECA; STYLIST: LYN HEINEKEN;

HAIR/MAKEUP: TAMARA BROWN/ARTIST UNTIED; TOP: PRO-FIT; LEGGINGS: NUX; BLANKET: BAREFOOT YOGA CO.
april 2017 yogajournal.com.au
3 Parighasana Gate Pose, variation

Kneel and extend your right leg to the side. Reach your left hand to

the sky as you slide your right hand down your right leg. Stay for a

breath.