AustralianYogaJournal-May2018

80

may/june 2018

yogajournal.com.au

YOGAPEDIA

r r ti

Strengthen your legs and cor

with theseprep posesfor U

Upavistha Konasana Wide-Angle Seated Forward Bend

Benefit

Increases mobility and circulation in your pelvis; stretches your

hamstrings; lengthens your sides.

Instruction A

From Down Dog, exhale and step (or jump) forward to sit down. Straighten

your legs and flex your feet. Open your straight legs away from one another

with toes and knees pointing up. Reach forward to grab the outsides of your feet

(bring your legs slightly closer if needed). Lift your torso, straighten your arms,

draw the outer edges of your feet back, and ground through your outer knees,

thighs, and hips. At the same time, press through the inside edges of your ankles

and feet. On an exhalation, move your torso forward and down toward the floor.

Relax your neck. If your head rests on the floor, reach your chin forward and gaze

down your nose. Hold for at least 5 breaths. On an inhalation, lengthen your torso

away from the floor. On an exhalation, release your feet and sit up. Proceed to B.

Instruction B

Sit tall with your arms outstretched, and lean back slightly until you feel your low

belly engage. Inhale, and lift straight legs up to straight arms, grabbing the outside

edges of your feet—or slightly bend your knees to connect your hands to your feet,

then slowly extend your legs. Keep your legs wide, lift your chest, point your toes,

and begin to gaze up. Keep drawing your waist in, breathing up into your chest.

Again, hold for at least 5 breaths.

Parsvottanasana Intense Side Stretch Pose

Benefit

Tones your waist; stretches and strengthens your legs from feet to hips.

Instruction

Stand in Samasthiti (Equal Standing Posture). Lift the arches of your feet,

spread the balls of your feet, and ground your heels. Lift your knees,

thigh muscles, pelvic floor, low belly, and chest. Take your arms in

reverse prayer (or grab opposite elbows behind your back). Inhale, and

step your right foot behind you (about 3 feet). Turn on your heels to face

the back of your mat. Point your right foot straight out in front, and turn

your back foot out 60–90 degrees. Square your hips over your right leg.

Exhale, and fold at your hips, bringing your head toward your right

knee. Gaze at your knee until your head is connected to your leg; once

Supta Padangusthasana

Reclining Hand-to-Big Toe Pose

Benefit

Strengthens your legs and abdominals; improves circulation

in your legs, abdomen, pelvis, and spine.

Instruction

From Down Dog, exhale and step (or jump) forward to sit down.

Straighten your legs, and lie on your back. Squeeze your legs

together, and point your toes. Draw your navel toward your spine.

Rest your right hand on your right thigh. Inhale and lift your left leg

to meet your left hand. Flex your left foot; hold your left big toe with

your second and third fingers and thumb. Exhale, and lift your head

contact is made, gaze at your ankle or big toe. Lengthen your

sides and relax your neck. Hold for at least 5 breaths. Inhale to lift

your torso, and pivot to the left on your heels to switch sides.

and chest to your left leg. Try to draw in at your waist. Hold for

at least 5 breaths. On an inhalation, lower your head. On an

exhalation, lower your leg. Repeat on the other side.

A

B