Yoga Journal USA — February 2018

YOGAJOURNAL.COM / 38 / FEBRUARY 2018

YOGAPEDIA
PRACTICE WELL

Stretch your hamstrings and hip fl exors in these

prep poses for Visvamitrasana.

UTTHAN PRISTHASANA Lizard Pose

BENEFITS Strengthens your adductors, hip fl exors, hamstrings, quad-

riceps, and pelvic fl oor; prepares your body for deeper hip openers.

INSTRUCTION From Down Dog, exhale and step your right foot for-

ward to the outside edge of your right hand. Press into the ball of your

left foot for a breath, reaching out through your left heel to stretch and

activate your left hip and groin muscles. Check that your right knee

is stacked over your right ankle. Distribute your weight evenly across

both hips. Then lower your hips slightly, and either stay here or take it

deeper by lowering down onto both forearms, maintaining lift in your

chin and chest. Hold for 5–10 breaths. (If you want an even deeper

PARIGHASANA Gate Pose

BENEFITS Stretches your lats, QL muscles (quadratus lumborum—

deep core muscles), intercostals, hamstrings, calves, and adductors;

encourages spinal elasticity; opens your shoulders; stimulates

abdominal organs.

INSTRUCTION From a seated position, extend your right leg forward.

Fold your left leg and place your left heel close to your left buttocks,

with your shin and the top of your left foot on the mat. Your thighs

should be in a right angle. Walk your arms forward as far as possible

so that you feel a stretch through your sides. Then reach your right

arm across your left knee, placing your hand on your knee, twisting

as you fold to the right side. On an inhalation, reach your left arm

overhead and toward your right foot—the goal is to place your hand

BADDHA UTTHITA PARSVAKONASANA

Bound Extended Side Angle Pose

BENEFITS Stretches your upper and lower trapezius (muscles that

run along your back and shoulders), pectoral and intercostal muscles

(chest muscles), and hamstrings. Strengthens your pelvic fl oor.

INSTRUCTION From Downward-Facing Dog, turn your left foot slightly

outward and step your right leg forward between your hands. Bend your

right knee so it is above your right ankle. Slowly work your right arm

underneath your right leg, keeping your leg at a 90-degree angle. Drop

your back heel and keep pressing the outer edge of your left foot into

the mat. Lift your left arm up, bend your left elbow, and reach behind

you. Clasp your left fi ngers or wrist with your right hand. (If you can’t yet

grasp your hands together, hold a strap.) Move your left shoulder back to

open your chest and shoulders. Widen your collarbones and keep your

stretch, begin to work your right shoulder under your right knee.

You can stay here for 5 breaths or extend your arms out to your

sides, staying strong and active in your legs and core.) Repeat on

the other side.

on your foot. You can stay here or bring your right arm to join your

left hand. Hold for 5–10 breaths. With each inhalation, open your

chest a little more, and with each exhale, twist toward the ceiling.

Exhale to release, then repeat on the other side.

chest open and lifting. Turn your head to look up at the ceiling with

a soft gaze. With each breath, try to lift your chest toward the ceil-

ing. Keep your legs engaged, and reach your tailbone toward your

left heel. Hold for 5–10 breaths. Repeat on the other side.