Yoga_Journal_USA_June_2017

Janu Sirsasana Head-of-the-Knee Pose

Benefits

Opens your hamstrings; creates mobility in your spine; brings flexibility

to your hips, groins, and knees; allows your breath to quiet

Instruction

Sit in Dandasana. Place your right hand inside your right knee, bending it

out to the side. Bring your right heel to its own groin and tuck your toes

under your extended (left) leg. Inhale and extend your arms up; exhale and

bend forward to clasp either side of your foot, or use a belt. Lift your abdo-

men and chest; exhale to bend your elbows out to the sides. Descend first

your abdomen, then chest, then forehead onto your left leg. If you are able,

clasp your left wrist with your right hand. Stay here for 30 seconds to

a minute. Return to Dandasana, and repeat on the other side.

Ardha Baddha Padma Paschimottanasana

Half Bound Lotus Seated Forward Bend

Benefits

Creates flexibility in your spine, hips, groins, and knees; quiets your

mind; encourages circulation to your abdominal area

Instruction

Sit in Dandasana. Place your right hand inside your right knee, bending

it out to the side. Lean forward and place your right foot at your left hip

crease in Ardha Padmasana. Inhale and extend your arms up; exhale and

bend forward. Hold onto either side of your left foot, or use a belt. Bring

your abdomen over your heel, and bring your chest and head forward

onto your leg. If possible, clasp your left wrist with your right hand. Stay for

30 seconds to a minute. Return to Dandasana and repeat on the other side.

YOGAPEDIA

practice well

58

june 2017

yogajournal.com

Bharadvajasana II

modifi cations, page 54 Tolasana prep

Tolasana,

pages 6o–61

Bharadvajasana II,

page 53

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