REC’D
How to
Be a Backyard Yogi An easy-going sequence for the quarantined. BY LILY ALLEN-DUENAS
W
hat better practice to turn to in times of turbulence than yoga? Whether it is self-care, solitude or gratitude you’re seeking, both beginner and experienced yogis can find refuge on the mat. Some yoga studios have reopened with COVID-19 mitigation measures, but there is still no more safe and convenient place to get your yoga fix than at home. If you can salute the sun while basking in sunlight, even better.
Here is a backyard, beginnerfriendly yoga sequence for you or the whole family, designed to bring a balance of strength and fluidity to your body.
Courtesy of Lily Allen-Duenas
gentle bend in the knees. Inhale
exhale and in the standing back
here in Anuvittasana, and exhale in
bend that you inhale.
the next pose. Standing Side Bend Standing Forward Fold with
(Urdhva Hastasana)
Shoulder Opener
This standing side-bend is
1. Standing Backbend
(Uttanasana Variation)
repeated four times in total,
(Anuvittasana)
A backbend followed by a forward
changing back and forth from
Steps 1 and 2 are to be practiced
fold is perfect for awakening
right side to left side two times. To
three to six times each, alternating
the back muscles and providing
stretch the right side of your body,
one after the other.
lubrication to the spine. Keep the
raise your right hand in the air,
hands tightly clasped together,
clasp your right wrist with your left
behind the back, sliding down to
with the intention of getting the
hand and actively pull your body
the thighs, to engender a gentle
arms as close to the earth as
in the left direction. Make sure you
backbend. In the next pose, the
possible. Make sure to keep a soft
aren’t rotating or twisting, and
arms launch overhead, inducing
bend in the knees. Remember that
that you are pulling the body as
a strong shoulder opener. Keep a
it is in this yoga pose that you
evenly as possible. Also, make sure
Clasp the hands together
Sequence
1.
2.
9. 24 July 1–Aug. 4, 2020 LITTLEVILLAGEMAG.COM/LV284
3.
4.
10.
5.
11.
6.
12.
