Page 13 - Inspire Health January/February 2016

Uttihita Chaturanga Dandasana 5a
(full plank pose) On exhale, bend knees 5b
to bring palms flat on the floor and step
back to plank pose. Bring shoulders over 7
wrists, palms flat, heels over balls of
feet and eyes gazed to tip of nose. For
a more advanced option, lower halfway
into chaturanga dandasana (four‑limbed
staff pose), bending at elbows until they
align with shoulders. Keep a solid core
with elbows close to ribs as you lower.
If you feel pressure in lower back or if back
sinks, bring knees to the floor.
6. Urdhva Mukha Svanasana
(upward facing dog) Inhale into upward
facing dog. Press down through palms
of hands, lift chest, engage and extend
through legs.

6

7. Adho Mukha Svanasana (downward facing dog) On exhale, lift
hips to the sky and draw them back as you step back onto soles of feet
and sink heels towards the ground. Press back through arms and press
knuckles of palms into the floor, opening shoulders so space is created
between ears and neck. Gaze to navel and take 5 deep breaths.
8. Inhale and return to #4.
9. Exhale and return to #3.
10. Inhale and return to #2, then exhale to #1.

Meditation
Poses

Meditation Pose 2: Savasana
(corpse pose, for deep relaxation)

Close eyes, face palms up, relax all
muscles and let gravity take over. Bring
awareness to inhalation and exhalation
for 10 minutes.

Meditation Pose 1: Padmasana (lotus pose) An alternative
can be half lotus or crossed legs. Sit with straight spine. Gaze
to tip of nose. Take 25 deep, steady breaths.
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January § February 2016 INSPIRE HEALTH 13