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down to earth    Release tension and find stillness at the end of a busy day with poses that stretch the back, hips, and hamstrings.

the practiceThis tension-relieving se -quence allows you to slow down and ease discomfort after a hectic day on the go. While you work out any kinks in your neck and upper back, you’ll counter com-pression from sitting and also move prana (life force) downward to help bring you back home to your body once again.

mind-body benefitsForward-folding poses are grounding and calming to the nervous system, espe-cially after a day of per-petual motion. Take long, slow breaths throughout the practice to move prana downward to further re -store yourself energetically.

breath mattersOn your inhalations, fill your lungs to near capacity—a “middle ground” breath that’s not too long (which can create tension) and not too short (which may not sustain your energy). Let the breath create a sense of spaciousness and opening in your chest, and try taking long, grounding exhalations.

home practicewith Deborah Burkman

A U G U S T 2 0 1 3 Y O G A J O U R N A L . C O M   6 5 

A video of this Home Practice sequence can be found online at yogajournal.com/livemag.

▼ watch

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16 SUPTA BADDHA KONASANA

RECLINING BOUND ANGLE POSE

Place a bolster lengthwise behind you.

Bring the soles of your feet together.

Place a rolled-up blanket over your feet,

ends tucked under shins. Lie back and

relax before Savasana (Corpse Pose).

15 SETU BANDHA SARVANGASANA

BRIDGE POSE

Lift your hips into Bridge Pose, with your

feet hip-width apart and knees stacked

over your ankles. Interlace your fingers

behind your back, and extend your arms

toward your feet. Exhale to release.

14 PASCHIMOTTANASANA

SEATED FORWARD BEND

Sit with your legs extended, inner legs and

feet touching. Inhale, reach forward, and

grab your feet with both hands. Exhale, and

fold over your legs. Be sure to extend from

your hips, and keep your torso elongated.

13 MARICHYASANA III

Inhale to come up. Exhale, place your right

foot on the ground. Inhale, rest your right

hand behind your hip and raise your left

arm. Exhale, twist to the right, and hook

your left arm across the right leg. Release,

and repeat poses 12 and 13 on second side.

12 JANU SIRSASANA A

HEAD-OF-THE-KNEE POSE

Sit with your legs extended. Press your right

foot into your left inner thigh. Inhale, sit tall.

Exhale, and fold the torso over your left leg,

holding onto your foot or a yoga strap. Keep

your shoulders square to the ground.

BEFORE YOU BEGIN

Gather your props: a mat, bolster, and

rolled-up blanket. Warm-up with a few

moments in Balasana (Child’s Pose),

followed by several rounds of Cat-Cow

Pose. Hold each pose for 3–5 breaths,

unless otherwise noted.

1 SIDDHASANA

ADEPT’S POSE, VARIATION

Sit cross-legged with your right leg in front.

Hinge at your hips as you walk the hands

forward. Pull your shoulder blades down the

back, and extend your sternum forward.

Come up, switch legs, and repeat.

2 SIDDHASANA, GARUDASANA ARMS

ADEPT’S POSE, EAGLE POSE ARMS

Sit cross-legged, right leg in front. Raise your

arms in front of you, elbows at right angles.

Cross left elbow on top of right, wrap the

forearms, and press palms and forearms

together. Repeat on the second side.

8 PIGEON POSE

Bring your right leg forward near your right

hand, the shin at a slight angle. Lower the

hips, and extend your left leg behind. Rest

your torso over your right leg, keeping your

hips level. After a few breaths, step back

into Down Dog, then do the other side.

7 ADHO MUKHA SVANASANA

DOWNWARD-FACING DOG POSE

Come to your hands and knees. On an

ex halation, lift your hips up to the sky.

Try to evenly distribute weight between

your arms and legs. Press your arms for-

ward as you pull your thighbones back.

6 PARIGHASANA

GATE POSE, VARIATION

Exhale, place your left hand on your left

thigh, and bring your right arm up and over

your right ear. Press down through your

right shin as you lift up through the spine.

Repeat poses 5 and 6 on the second side.

11 BALASANA

From Downward Dog, bring your knees

to the ground, hip-width apart. Take your

hips to your heels, with your toes pointed.

Reach your arms forward, and rest your

forehead on the ground.

10 ANJANEYASANA

LOW LUNGE

Step your right foot forward between your

hands. Drop your left knee to the ground.

Inhale, and reach your arms up. Exhale,

reach your tailbone down. Step back into

Downward Dog, then switch sides.

9 ADHO MUKHA SVANASANA

From Pigeon, tuck the toes under and

step back into Downward Dog. Take long,

deep breaths, focusing on the exhalation

and lengthening your spine.

3 BALASANA

CHILD’S POSE

Come to your hands and knees, big toes

pointed and touching, knees hip-width

apart. Sit back on the heels as you reach

your arms forward, palms down. Rest

your forehead on the ground.

4 CAT-COW POSE

Come back to your hands and knees. Inhale,

extend your spine forward, and draw your

head up and back. Exhale, round your spine,

and drop your head, like a cat arching its

back. Repeat Cat-Cow 5–10 times, and then

come upright to a kneeling position.

5 VASISTHASANA

SIDE PLANK POSE, VARIATION

Extend your left leg to the side as the right

hand comes to the floor on your right.

Extend your left arm up and over your left

ear. Make sure your body moves sideways,

not forward or back. Inhale to come upright.

home practice with Deborah Burkman

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