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	Yoga to the Rescue: Poses for Stress: The next time you find your nerves frazzled, use this rejuvenating flow sequence to relieve the effect of stress.
	Yoga to the Rescue: Poses for a Headache: Got a pounding headache? This sequence of supported poses can send it packing.

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Weekly Yoga Practice Podcast

YJ Podcast 5: Gentle Backbending with Jason Crandell

Create an even graceful arc in the back.

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Follow along with the podcast below:

1	Virasana Hero Pose Modification: Sit on the heels. Interlace the fingers and stretch the arms overhead. Then, twist to the right, and left.
2	Adho Mukha Svanasana Downward-Facing Dog
3	Parivrtta Parsvakonasana Revolved Side Angle Pose Modification: Leave the back lifted. Reach the top hand straight up. Practice on both sides.
4	Adho Mukha Svanasana Downward-Facing Dog
5	Uttanasana Standing Forward Bend
6	Tadasana Mountain Pose Reach the arms overhead.
7	Uttanasana Standing Forward Bend Right foot to a low lunge.
8	Adho Mukha Svanasana Downward-Facing Dog
9	High Lunge Modification: Bring the back knee to the floor.
10	Adho Mukha Svanasana Downward-Facing Dog
11	Plank Pose
12	Salambhasana Locust Pose
13	Eka Pada Rajakapotasana One-Legged King Pigeon Pose Practice one leg forward, then the other. Repeat steps 8-10.
14	Adho Mukha Svanasana Downward-Facing Dog Repeat Steps 4-6.
15	Tadasana Mountain Pose Modification: Add a mild standing backbend. Repeat
16	Bhujangasana Cobra Pose
17	Adho Mukha Svanasana Downward-Facing Dog
18	Virabhadrasana I Warrior I Pose From Warrior I, repeat steps
19	Adho Mukha Svanasana Downward-Facing Dog Then come into Warrior I with the left foot forward. Repeat Steps 15-17.
20	Utthita Trikonasana Extended Triangle Pose
21	Adho Mukha Svanasana Downward-Facing Dog
22	Plank Pose
23	Chaturanga Dandasana Four-Limbed Staff Pose
24	Urdhva Mukha Svanasana Upward-Facing Dog
25	Adho Mukha Svanasana Downward-Facing Dog Repeat Steps 20-25.
26	Tadasana Mountain Pose Modification: Bend back evenly. Repeat Steps 23-25.
27	Dhanurasana Bow Pose
28	Adho Mukha Svanasana Downward-Facing Dog
29	Balasana Child's Pose Then, lie on your back with your knees bent.
30	Setu Bandha Sarvangasana Bridge Pose Practice Bridge Pose three times.
31	Sukhasana Easy Pose Modification: Forward bend. Next, twist. Switch the cross of the legs, and forward bend again.
32	Savasana Corpse Pose
Yoga Journal Sequence Builder, Patent pending

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Your subscription includes:

Yoga to the Rescue: Poses for a Headache:
Got a pounding headache? This sequence of supported poses can send it packing.

Yoga to the Rescue: Poses for Stress:
The next time you find your nerves frazzled, use this rejuvenating flow sequence to relieve the effect of stress.

Yes! Please send me 2 FREE trial issues of Yoga Journal and my 2 FREE GIFTS

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Email (req)

If I like it and decide to continue, I�ll pay just $15.95, and receive a full one-year subscription (9 issues in all), a 64% savings off the newsstand price! Otherwise, I�ll write cancel on the invoice and owe nothing.

Offer valid in US only.
Canadian subscriptions | International subscriptions