AYGMyJune2015

Learn to find your centre of balance and open your

hamstrings in these prep poses for Svarga Dvijasana

Utthita Hasta Padangusthasana

(Extended Hand-to-Big-Toe Pose)

Benefit

Gives you a strong sense of where your central axis is,

allowing you to balance.

Instruction

From Tadasana, bring your left knee up to your chest. Reach

your left arm inside the thigh and take hold of the outside of

your left foot firmly. Pull up the front thigh muscles of the

right leg, and press the outer right thigh inwards. Straighten

the left leg, then take it out to the side. Take 5-10 breaths,

keeping the supporting leg straight and the chest open. Slowly

release the leg back down and switch sides.

Akarna Dhanurasana, variation

(Archer Pose, variation)

Benefit

Opens the hips, stretches the hamstrings and strengthens the back muscles

used for sitting and standing up straight.

Instruction

Sit on the floor with the legs together and straight out in front of you, hands

alongside your hips, in Dandasana (Staff Pose). Inhale and bend the left knee

back behind the armpit area (rather than out to the side), bringing your left foot

up to your chest. Keep the spine long and hold the sole of the foot firmly with

the left hand. The sole of the foot should point forward or up to the sky. Place

the right hand on the floor for support or reach down and bind the fingers

around the big toe of the right foot in a yogi toe lock. The right leg stays strong,

quads engaged. Bring the drishti over your left shoulder. Hold for 5-10 breaths

before releasing and changing sides.

Benefit

Opens your chest and shoulders, strengthens your legs, and lengthens

your sides

Instruction

From Virabhadrasana II, or Warrior Pose II, with the left foot forward,

place the left hand on the instep side of the left foot. Ensure that the back

toes are turned in about 45 degrees and the back heel is down. Extend

your right hand to the sky, then wrap it behind your back. Feed your left

hand under your left thigh until the hands clasp. Firming the back leg,

gently press your hips forward as your chest and torso rotate toward the

sky, then begin to extend the left leg until it is completely straight. Engage

the quads and spread the front toes for balance. Bring your drishti over

your right shoulder, and take 5–10 breaths before changing sides.

Baddha Trikonasana

(Bound Triangle Pose)

70

may/june 2015

yogajournal.com.au

yogapedia

practise well

Vrksasana

modifications

page 69

Svarga Dvijasana

prep

Vrksasana

page 68

yj43_68-72_pose of the month_270.indd 70 1/04/2015 4:02 pm