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Yoga Pose of The Month with Yoga Coordinator Sarah Davidson!

Yoga Pose of The Month with Yoga Coordinator Sarah Davidson!

NOVEMBER: Down Dog with revolved twists (Adoh Mukha Svanasana)

Come onto all fours. Keep your hands slightly forward of your shoulders with your fingers spread wide. Curl your toes under, straighten your legs, and lift your hips up and back into the pose.  Heals are striving for the earth and the tailbone is lengthening towards the sky.  Turn the eye of the elbow in; relax your neck. Reach your right hand to the outer edge of your left leg (shin, ankle, or foot, whatever you can reach). If you cant find the leg, shorten your stance. Revolve your ribcage to the left, keeping your left arm straight. Breathe, switch sides, and repeat. Repeat five breaths per side.

DECEMBER: Crescent

From downward facing dog, step your right foot forward in between your hands. Stay on the ball of your back foot with your feet hip-width apart. Lift your arms and torso upright. Draw your tailbone down as you lift your lower belly up. Bend the back knee as much as you need to in order to achieve this. Stretch your arms overhead shoulder-width apart. Breathe for eight breaths and repeat on the second side for the same count.  After both sides are complete, step feet together at the top of the mat and come to stand in Mountain pose (Tadasana)

JANUARY: Chair Pose
Chair pose (Utkatsana)
Bend both knees, drop your hips, and lift your torso upright. Keep the weight in your heels and all ten toes light on the mat.  You should be able to see your toes when you gaze down. Keep your pelvis neutral, lift your lower belly up, and keep your front ribs in. Extend your arms up shoulder-width apart with the palms turned in to relax the base of your neck. Bring a softness through the shoulders.  Repeat for eight breaths.
Chair pose with a twist (Parivrtta Utkatasana) 
From chair, draw your palms together at heart center. Exhale, and bring your left elbow onto your right thigh or knee. Place your palms together and press down to revolve your chest open to the right. and the right ribcage rotating towards the sky.  Keep your hips square. Draw your left knee back so two knees are in one line. Release the twist, returning to chair. Repeat the twist on the second side, and continue for eight breaths per side.