Yoga_Journal_Singapore_FebruaryMarch_2017

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february / march 2017

yogajournal.com.sg

Ardha Baddha PadmasanaBound Half Lotus Pose

Benefit

Releases the muscles between the vertebrae, making the spine

supple and relieving backaches, and opens the chest and shoulders

Instruction

Sit in Staff Pose. Exhaling, bring your left leg into Ardha Padmasana,

or Half Lotus Pose. Inhaling, lift the sides of your waist and the bottom of

your belly. Exhaling, sweep your left hand behind you to catch your left foot.

Reach for your right leg and hold the big-toe mound with your right hand,

using a strap if needed. Contract your right quadriceps and pull back with

your upper body to sit up as much as possible. Inhaling, lift the sides of

your waist; exhaling, twist to the left. Inhale to come out, then switch sides.

Parsva Upavistha Konasana Side Seated Wide Angle Pose

Benefit

Stretches the sides of the body and the hamstrings

Instruction

Sit with your spine erect and your legs open to a 135-degree angle. Flex your

feet and engage your quadriceps. Twist left, placing your right fingertips on

the floor in front of you and your left fingertips behind you. Keeping your

spine long, reach for your left foot with your right hand. Bring your torso

toward your left shin, bellybutton centered over your left thigh. Then, clasp

your left wrist with your right hand or use a strap. Lift your chest to stretch

your abdomen, eventually resting your forehead on your left shin. Exhale

and release your hands; inhale to come up. Switch sides.

2 Inhaling, lift your left arm up alongside your left ear. Slightly bend
your right leg, then bend your torso sideways to the right and hold
the outside of your right foot with your left hand. Slowly walk your
right hand away from your pelvis, in between your legs, until the back
of your right rib cage rests on the inside of your right inner thigh. Press
your inner thigh into your rib cage.

(^3) Keeping your right leg bent, turn your right arm to hold
your right foot from the inside, thumb down. Pull strongly with your
hands, bending your elbows so that the sides of your waist lengthen. Start
to bend your right elbow away from your right shin.
YOGAPEDIA
r ti ll
Parivrtta Janu
Sirsasana prep,
Parivrtta Janu
Sirsasana,
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