2019-02-01_Australian_Yoga_Journal

YOGAPEDIA

your practice

50

february/march 2019

yogajournal.com.au

PHOTOS: JEFF NELSON; MODEL: AMY IPPOLITI; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: ASHLEY SMITH; CLOTHING: PR

Supta Padangusthasana to

Ardha Chandra Chapasana

How to Move From

By Amy Ippoliti

Sup

Our Pro Model and teacher Amy Ippoliti aims to bring ancient wisdom to modern yogis, both on and off the mat, while sharing her passion for conservation.

A pioneer of yoga education, she cofounded 90 Monkeys, an online and in-person school for yoga teachers. Ippoliti has been studying yoga philosophy,

vinyasa, and alignment. based asana since she was 16 and leads trainings and workshops worldwide. Learn more at amyippoliti.com and @amyippoliti.

DON’T flatten your

lumbar curve or press

your lower spine into t

mat. Doing so reduces

the stretch in your

hamstrings and may

cause a flattening of yo

lumbar spine over time

which is unhealthy for

your lower back.

DON’T perform the

pose with your top l

bent, which minim

the stretch in your

hamstrings. Instead

move your leg awa

from your chest un

you can straighten

comfortably.

.

Instruction

1 Lie on your back with your legs together,

feet flexed, as if standing in Tadasana

(Mountain Pose). Breathe steadily.

2 Anchor your inner thighs toward the

floor; arch your lower back away from the

floor—enough so that you can pass your

hand under the small of your back.

3 Without flattening the curve in your

lower back, bend your left knee and lift it

into your chest. Hold your left thigh with

both hands clasped near your knee.

4 Start to straighten your left leg toward

the ceiling. If it trembles, or if you can’t

straighten it easily, use a strap around the

arch of your foot and position your leg

farther away from your upper body so

you can straighten your leg without strain

(see this and additional modifications on

next page. Keep the muscles in both legs

engaged and strong.

5 Test your hamstring flexibility by drawing

your leg closer to your chest, keeping it

straight while maintaining a natural lumbar

curve in your lower back. If your back starts

to flatten, you’ve reached your edge and

should back off slightly. Hold this pose for

5 breaths, and then slowly release your left

leg to the floor; repeat on the other side.

Benefit

Safely opens your hamstrings and releases your lower

back when performed with a healthy lumbar curve

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Supta = Reclining · Pada = Foot

Angusta = Big toe · Asana = Pose

Reclining Hand-to-Big Toe Pose