Jathara Parivartanasana + Savasana
As you may know, I recently brought my Ambitious yoga instruction to a temporary end to care for our newborn, Cora Rose. But before I sign off for a few months, it’s only fair that I tie up our year-long yoga sequence, as well. The next two poses are my favorite ways to end my daily practice. I hope you enjoy them as we much as I have!
Jathara Parivartanasana/Revolved Abdomen Pose
1. From Patchimottanasana, slowly roll down onto your back.
2. On your inhale, hug your knees in toward your chest nice and tight, wrapping both arms around your shins.
3. On your exhale, drop your knees over toward your L side and reach your R arm toward the R. Turn your gaze to the right, as well. In other words, you are twisting your upper body in one direction, as you twist your lower body in the other – essentially wringing out the spine like a wet sponge. (It feels amazing!!)
4. If you are looking for a deeper twist, take your L hand and use it to press your legs down toward the floor as you stretch your R shoulder down toward the floor.
5. Hold this position for 30-60 seconds and breathe.
6. On your next inhale, contract your abdominal muscles as you lift your knees back to center.
7. Repeat steps 3-6 on the opposite side.
1. Following Jathara Parivartanasana, slowly begin to extend your legs out on the floor in front of you, opening your legs slightly toward the corners of your mat.
2. Bring your hands to the floor on the outsides of your hips with your arms fully extended, palms face up toward the ceiling. Make sure to leave a little space between the arms and hands and your body, so that your body doesn’t feel rigid. Remember, this should be comfortable and your shoulders, chest and hips should feel open.
3. Note: If there is a space between your lower back and the floor or if your lower back feels uncomfortable or unsupported in any way, place a pillow or bolster underneath your lower thigh/knees. This will help the lower back rest more comfortably on the mat.
4. Relax completely, feeling the weight of the body melt into the floor. Think about relaxing each part of the body – from the crown of the head to your toes – as you focus on your breath.
5. Consider incorporating a Pranayama breathing exercise into your time in Savasana. For example, you can return to Durgha 3-Part Breath, the Pranayama technique described in Ambitious Yoga Pose of the Month #1.
6. Most importantly, just relax! Savasana is the most important part of class as it allows you to seal in the benefits of your practice.
7. Hold the pose for anywhere from 2-10 minutes. Enjoy!
That’s the end of the Ambitious Athletics Yoga Sequence. I hope you’ll return to the series of poses whenever you need a little rest, relaxation and yoga goodness in your daily routine. Thanks, as always, for sharing your practice with me week after week! Until next time … Namaste!