YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 57
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3 ARDHA PADMOTTANASANA
(HALF LOTUS STANDING
FORWARD BEND)
BENEFITS Prepares the hips,
knees, and ankles for Lotus
From Tadasana, bend your right leg
and place your right heel at the top
of your left thigh in Half Lotus. If
this strains the knees, place your
foot in Vrksasana (Tree Pose). Flex
your right foot and slightly bend
your left leg. Inhale, and lengthen
the spine. Exhale, and fold forward,
bringing your hands to the floor or
to blocks. Ground the big-toe side
of the left foot into the floor. Flat-
ten the lower back, elevate the sit-
ting bones, and draw the shoulder
blades in and down. Hold for 6–8
breaths, keeping a flat back. Inhale
to come up. Release your right leg
and repeat on the other side.2 PRASARITA PADOTTANASANA
(WIDE-LEGGED STANDING
FORWARD BEND)
BENEFITS Opens the hips and
lengthens the inner thighs
Stand with your feet parallel and
3–4 feet apart. Place your hands on
your hips. Inhale, and lengthen your
spine. Exhale, and fold forward,
placing your hands on the outside
of your calves or ankles. Bend your
left knee, lengthen the front of your
torso, and move your upper body
through your legs. Lift your sitting
bones and draw them toward each
other. Hold for 8 breaths. Do the
other side, straightening the left leg
and bending the right knee. Come
back to Tadasana (Mountain Pose).