Yoga JournalUSA-January-February_2017

42

february 2017

yogajournal.com

Powerfully stretch and strengthen your legs

and turn your consciousness inward as you

move step by step into Krounchasana.

Virasana

modifi cations, page 38

Virasana,

page 37

YOGAPEDIA

practice well

Benefits

Instruction

1 Sit in Staff Pose. Lean onto

your left leg, bend your right

knee, and bring your calf and

foot toward your left thigh.

2 Bring the center of your

right shin to the floor, and

your calf and foot to touch

the right thigh and hip. Point

your right toes straight back

and spread the ball of the foot

so that all your toenails touch

the floor. Join the knees. Press

your right knee, outer calf,

and thigh toward the floor.

If your buttocks don’t touch

the floor, sit on a block or

blanket. If your pelvis tilts to

the left, place a blanket under

your left buttock.

3 Exhale, bend your left

knee, and hold your left foot

with both hands. Keep your

pelvis level, move your sacrum

forward, and lift your side ribs.

4 Lengthen your inner left calf

from the knee toward the ankle

to extend the left leg upward.

Tighten the left kneecap, pull

the left quadriceps muscle

toward the hip, and stretch the

left hamstring from the buttock

toward the knee. Roll your

outer left hip toward the floor,

move it slightly forward, and sit

evenly on your sitting bones.

TEACHER TRAINING

200 / 300 / Prenatal

GOING DEEPER

MEDITATION RETREAT

Jan 27-31

AYURVEDA

AYURVEDIC HEALTH

COUNSELOR TRAINING

Begins Feb 3

COMMUNITY

YOGA SERVICE LEARNING

3 Month Residential Program

Starts Mar 7

Yoga: 408.846.4095

MountMadonnaInstitute.org

Ayurveda: 408.846.4060

Mount Madonna

institute

Located in the redwoods overlooking

Monterey Bay near Santa Cruz, CA