15-Minute Yoga by Ulrica Norberg

Author:Ulrica Norberg
Language: eng
Format: epub
Publisher: Skyhorse Publishing
Published: 2014-01-01T05:00:00+00:00

Dragon Pose

A classic yin yoga pose which is a variant of the Warrior Pose or Lizard Pose in yang yoga.

GETTING INTO THE POSE:

From all fours or the Downward Dog, take a step forward with your left foot and let your upper body rest on your thigh. Feel a slight stretch in the right thigh and the front of the hip. Hold the pose, breathe, and try to be “heavy” and relaxed.

GAZE: Eyes closed.

“STRETCH THE SPINE BY LEADING YOUR STERNUM UP AND SOFTEN YOUR SHOULDERS.”

Crescent Moon Pose

Anjaneyasana

Low lunge, hip stretchers (modification). The Crescent Moon Pose is often called just the Crescent Pose.

GETTING INTO THE POSE:

1. From the Downward Dog: On exhalation, step forward with your right leg between your hands. Bend your leg and place your knee above your heel. Stretch your rear leg and press your toes into the mat. Press down your front foot into the mat in order to create stability in the pose. Stretch the spine by leading your sternum up and softening your shoulders.

Now activate your leg muscles, lift up your upper body, and stretch your arms upward. Find support in the abdominal muscles by gently drawing your sitz bones down and hip bones up. Breathe deep. Change sides and repeat the movement.

2. Simplified Crescent Moon Pose. From Uttanasana: Place your fingertips on the floor or your hands on two blocks, step backwards with your right leg, and in a low lunge get up on your fingertips.

Stretch your rear leg and press your toes into the mat. Press your front foot into the mat to create stability in the pose. Stretch the spine by leading your sternum forward and soften down your shoulders.

Now activate your leg muscles and stretch your arms upward. Find support in the abdominal muscles by gently pulling your navel in toward the spine.

Change sides and repeat the movement.

GAZE: Down and forward or up if you stand in the Crescent Moon Pose.

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