Australian_Yoga_Journal_October_2017

84

october 2017

yogajournal.com.au

Benefit

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!

ti

Strengthen your arms and shoulders, fi re up your core,

and bring levity to your practice as you move

step by step into Tolasana.

1

2

3

Janu Sirsasana Head-of-the-Knee Pose

Benefit

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 abdomen 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

Benefit

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.