Yoga_Journal_Singapore_FebruaryMarch_2017

30

february / march 2017

yogajournal.com.sg

Benefit

Safely stretches the hamstrings and tones the legs when the quadriceps

are contracted

Instruction

Lie on your back. Inhaling, lift your right leg and hold your right big toe with

your right index and middle fingers, keeping both shoulder blades on the

YOGAPEDIA

rti ll

Lengthen your hamstrings and

warm up for twisting in these prep poses

for Parivrtta Janu Sirsasana.

Find length in the sides of your body

and a deeper twist as you move

step by stepinto Parivrtta Janu Sirsasana.

Supta Padangusthasana Reclining Hand-to-Big-Toe Pose ground. If you can’t reach your lifted foot, use a strap around

your lower arch and hold both ends in your right hand. Press down

on your left thigh with your left hand. Contract the quadriceps of

both legs fully. Move your outer right hip away from your head,

lengthening your right waist. Press both heels away from your hips,

pulling your toes back. Inhaling, bring your awareness into your

right hamstring muscles, feeling them release and stretch. Exhaling,

imagine the center of your right hamstring muscles moving toward

the sitting bone, where it starts. Exhale to release and switch sides.

Instruction

1 Sit in Janu Sirsasana with your left knee bent. Turn your chest toward your

bent knee, with all fingertips on the floor—right hand in front between your

legs and your left hand behind your left buttock. On an inhalation, press your

fingertips into the floor and lift the bottom of your belly and the sides of your

waist. Exhaling, twist left.

Benefit

This invigorating spinal twist and chest opener releases

diaphragmatic tension and the intercostal muscles, enhancing

breathing. It also removes tension along the spine and lengthens

the sides of the waist, stretching the abdominal organs, especially

the ascending and descending colon, liver, spleen, and pancreas,

enhancing digestion and elimination.

Janu Sirsasana

modifications,

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Janu Sirsasana,

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