60

june 2017

yogajournal.com

Strengthen your arms and shoulders, fi re up

your core, and bring levity to your practice as

you move step by step into Tolasana.

Bharadvajasana II

modifi cations, page 54

Bharadvajasana II,

page 53

YOGAPEDIA

practice well

Benefits

Strengthens hands, wrists,

arms, and shoulders; brings

awareness, alignment, and

strength to your abdominal

area; creates a sense of

lightness, confidence, and fun

Instruction

1 Sit in Dandasana. Place your

right hand inside your right

knee, rolling it out to the side.

Lean forward and carefully

place your right foot at your left

hip crease in Ardha Padmasana.

Extend your inner groin to your

inner knee, roll your inner knee

toward your outer knee, and

draw your outer knee toward

your outer hip.

2 Relax your left leg and place

your left hand inside your knee,

bending it to the side. Lean

forward, grab your left heel,

and very carefully bring your

left leg on top of your right leg,

placing the heel at your right

hip crease and externally

rotating your left thigh. Relax

your feet and allow the soles

to face up. If possible, draw

in your outer thighs, bringing

your knees closer together.

3 Bring your hands to the floor

beside your hips. Spread your

fingers and palms on the floor

to create a good foundation. To

prepare for liftoff, draw the sides

of your navel back toward your

spine and lean forward slightly.

Now comes the moment you’ve

been waiting for!

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