Yoga JournalUSA-January-February_2017

40

february 2017

yogajournal.com

YOGAPEDIA

practice well

Virasana,

page 37

Virasana

modifi cations, page 38

Supta Padangusthasana

Reclining Hand-to-Big-Toe Pose, variation

Benefits

Stretches the hamstrings; strengthens the abdomen;

increases hip flexibility

Instruction

Lie on your back with both knees bent, heels near your sitting bones.

Raise your left knee toward your chest and catch your left foot with both

hands. Extend your left leg upward, stretching your hamstring from the

buttock to the knee, and draw your quadriceps muscles from the knee

toward the hip. If you can’t straighten your leg while holding your foot

with your hands, loop a strap around your foot. Tighten your kneecap

and press your femur toward the back of your thigh. Maintain that action

as you pull your leg toward your torso. Exhale, lift your trunk, and bring

your forehead toward your shin. Stay here for 15–20 seconds, with normal

breathing. Lie back, release your left leg, and change sides.

Stretch your hamstrings and tone your

abdominals in these prep poses for Krounchasana.

Let nature be

your teacher.

—William Wordsworth

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natural medicine that honors both

ancient traditions and contemporary science,

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