Yoga_Journal_-_December_2014_USA

39

december 2014

yogajournal.com

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 for-

ward 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.

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

Svarga Dvijasana
prep

Svarga Dvijasana,

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