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Ana Forrest has been changing peoples lives
for nearly 40 years. Shes a Medicine Woman,
author, creator of Forrest Yoga and a rock star
yogini.
Ana took her rst yoga class at age 14 on a dare and became a certied
instructor at age 18. Now an internationally respected pioneer in yoga and
emotional healing, Ana developed Forrest Yoga while working through
her own lifes trauma and experience. Shes created a system of yoga
specically for the 21st century and the needs of people today. Forrest
Yoga is renowned as a powerful physical practice that is internally focused,
hot, therapeutic and exciting!

Ana teaches yoga from an intuitive and highly developed understanding
of the human body and psyche. With her meticulous guidance, students
cultivate an acute awareness of their own practice and learn how to carry
a transformative experience of the mat and into daily life.

Doing her part in Healing the Hoop of the People, is Anas Spirit pledge.
She inspires people to clear through stuf that hardens them and sickens
their bodies so they can walk freely and lightly - in beauty.

Anas extensive study and clinical application of healing modalities,
including homeopathic/naturopathic remedies, anatomy, reexology,
pressure point therapy, craniosacral therapies, Shiatsu, chiropractics,
polarity and hands-on healing, always inform her work. Ana is an ordained
practitioner of Native American Medicine, a Reiki Master, Certied
Regression Therapist, and graduate of the Anthony Robbins Master
University. Shes also the recipient of a Los
Angeles Mayoral Commendation recognising
her outstanding teaching and healing work in
the community.

Ana teaches workshops, headlines yoga festivals
and runs Forrest Yoga Teacher Trainings across
the globe. Her book, Fierce Medicine, is available
in English, German, Russian, Turkish, and as an
audio book, read by Ana.

For more information on Anas UK 2014 training
and workshops, visit forrestyoga.com/events
Photography:
Sophia Van Der Dys:
Prole picture
Samantha Vira and Nils
Vidstrand: Yoga poses
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Extended
Warrior
Variation
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Note:
Breathing
Inhale: Expanding ribs sideways. Fill lungs
past your usual stopping point until you are
completely full. Enjoy that sensation!
Exhale: Pull belly in, emptying lungs completely.
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Extended
Warrior
Variation
Extended Warrior Variation Is Great For:
Opening across heart, collarbone and pectoral areas.
Relaxing neck - easing out tension from neck and brain.
Strengthening legs and buttocks.
Connecting to the earth through active feet (see note below).

How To Perform
Separate legs 3 1/2 to 4 feet apart. Align heel of left foot with arch of back foot,
bend left knee to a right angle. Activate your feet! (see side note)
Inhale: Set right forearm on right thigh, arch chest forward.
Exhale: Bring left arm behind back, holding inner right thigh, or waistband.
Inhale: Press down on right forearm, making space in the shoulder joint.
Exhale: Draw right shoulder away from left ear, relax right ear towards right
shoulder.
Inhale: Lengthen entire ribcage away from hips. Keep right knee directly over
right heel.
Exhale: Tuck buttock and tailbone toward back heel. Shift weight to outer edge
of back foot, lift inner ankle.
Switch sides: Do 5 breaths each side. Feel for getting grounded through the
feet and spacious through the core. Be alert for your weight wanting to shift
more onto one side of your front foot. Keep weight evenly distributed between
heal and ball of foot. To come out of the pose, bring both feet to parallel. Heel-
toe feet together.

Note: Active feet strengthens/rebuilds the arches of the feet, and
supports the knees hips and back. Active feet teaches you to feel the
Earth as you walk. Its one of the steps of Walking in Beauty.
Spread and lift toes, press the balls of feet and heels evenly into the
Earth. Use active feet active throughout your practice.
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Flash Prep
With One
Leg Up
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I created this pose for one of my Forrest Yoga teachers after she had a double
mastectomy from breast cancer. Flash Prep opens the back of the heart where
many of us experience numbness. For my Forrest Yoga teacher, we began her
rehab by doing this pose standing up with the forearms on the wall, torso at a
right angle.

Flash Prep Is Great For:
Unclogging shoulders and emotions at back of heart.
Building strong and intelligent muscles in upper back, shoulders, arms, chest
muscles, serratus anterior, core and legs.
Switching on/rehabilitating chest muscles, armpit muscles and nerves.
Stretching/lengthening hamstrings, calves and achilles tendons.
Decompressing the neck.
Connecting core to legs.

How To Perform
Start on hands and knees. Bring elbows to the oor. Clasp upper arms/biceps
this is your elbow measurement. Keep elbows this distance and bring right
forearm to the oor. Slide left hand back, left palm on oor. Aligning left wrist
under left elbow. Relax neck.
Inhale: Spread upper back. Push forearm and palm into the oor.
Exhale: Wrap shoulder blades toward armpits, straighten legs, press heels
down. Relax neck.
Inhale: Lift ribs away from shoulders. Broaden upper back and feel for
spaciousness. Squeeze elbows toward each other; turn on chest, serratus
anterior and upper back.
Exhale: Move left shoulder away from ear, wrap both shoulder blades, send left
elbow toward leg.
Up-Levelling - One Leg Up
Inhale: Lift left leg skyward, press oor away. Activate feet; turn on inner legs.
Exhale: Relax neck and jaw.
Stay for 2 breaths, then switch legs

Do 2-3 breaths per leg, come down, switch arms, do 2-3 breaths per leg. Work
up to 10-12 breaths in total. Focus on wrapping shoulder blades toward armpits,
ex chest muscles. Relax your neck. Breathe deeply.
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Star
Chakra
In Handstand
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Handstands are some of my favourite poses. They build strength,
a sense of empowerment, theyre tons of fun and exhilarating.
Handstands are great for chasing depression right out of your cell
tissue. Warm up with abdominal exercises, Flash Prep and Sun
Salutations before doing handstands. Do them daily. You deserve to
be thrilled and exhilarated every day!
Star Chakra Handstand Is Great For:
Balance.
Core strength and upper body strength.
Lengthens psoas, hip exors and quadriceps.
Refreshing and washing brain.

How To Perform
Do this pose close enough to a wall that you can touch it with your
foot in Handstand. The wall is your safety net. As you get farther away
from the wall, place hands on oor, shin distance from wall, shoulder
width apart. Activate hands, by spreading through palm and ngers.
Align shoulders over wrists and wrap shoulder blades toward armpits.
Push the ground away with the hands, activating forearm muscles
and make space in the wrist joints.

Exhale: Lightly kick up into Handstand Splits (foot on the wall if you
need it). Turn on abdominal muscles, tuck tailbone and buttock
muscles up. Activate feet and legs.
Inhale: Send breath into pelvis. Lift through genital/buttock muscles.
Push through the balls of the feet.
Exhale: Bend knees. Continue tucking tailbone/buttocks up. Feel
for connecting psoas, hip exor and quads.
Switch sides: Either come out of the pose and oat up with the
opposite leg rst or breathe deeply, steady your balance and focus.
Inhale: Straighten legs.
Exhale: Move through centre to the other side.
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This sequence is great for revitalising. Breathe deeply; feel for
the openings, releases and strengthening that each pose brings
to you. Take the time to start your day with this sequence. You
deserve to have this thrilling, exhilarating energy as part of your
daily diet. Care enough to do this for yourself. You are worth it!
Elbow To Knee
Clasp hands behind head. Pick feet up,
align knees over hips. Feet active. Press
lower back onto mat throughout pose.
Inhale: Lift head and shoulders up.
Hold breath: Curl tailbone up.
Exhale: Reach both elbows to right
knee, straighten left leg. Pull belly down.
Inhale: Back to centre, both knees bent.
Hold breath: Curl tailbone up.
Exhale: Reach elbows to left knee,
straighten right leg. Pull belly down.
Thats 1 round - do 5!
2
1
Forrest Yoga
Mini-Practice
Seated Side Bend
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Sit cross-legged. Place left hand on oor,
18 inches from left hip.
Posltlon. Lxtend rlght arn over head.
Inhale: Lift ribs. Exhale: Wrap right
shoulder blade toward armpit, relax neck.
Pull left shoulder blade down.
Posltlon. Peach rlght to rlght, ngertlps
12 inches above ground. Exhale: Rinse
tension from right side of neck and brain.
Inhale: Uptake the sweetness of the neck
release.
5 breaths each position. Switch sides.
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Dolphin 1 Leg Up
Place forearms and knees on oor. Grab biceps
of each arm. Pivot forearms forward, parallel to
each other. Beginners/shoulder tweaky, clasp
hands instead. Relax neck.
Exhale: Wrap shoulder blades, straighten legs.
Inhale: Lift ribs away from shoulders. Lift right
leg skyward.
5 breaths each leg.
Lunge
*If you have time, do Suns
instead (see Fierce Medicine)
From Down Dog, step right
leg forward. Back knee down.
Reach arms up.
Inhale: Lift ribs.
Exhale: Tuck tailbone down.
5 breaths each side.
3
4
5
6
Abs With A Roll
Place a rolled-up mat or towel, between thighs (roll
thickness 20cm diameter), on pubic bone. Clasp
hands behind head. Straighten legs skyward. For
tweaky backs/tight hamstrings, bend knees.
Inhale: Press lower back into mat.
Hold breath: Curl tailbone up, squeeze roll
Exhale: Curl head and shoulders up. Pull lower
belly down!
Inhale: Lay shoulders and head down.
Repeat 4 times.
Bridge With A Roll
Keep rolled-up mat between thighs.
Heels under knees. Slide shoulder
blades away from ears, relax arms.
Exhale: Lift hips, tucking tailbone up.
Inhale: Lift ribs away from pelvis.
Exhale: Tuck tailbone up, lengthen
thighs away from hips, squeeze roll.
Do 5-10 breaths.
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