Australian Yoga Journal — July 2017

84

july 2017

yogajournal.com.au

Benefit

Stretches and strengthens the muscles of the legs;

invigorates the abdominal organs while quieting and calming

the mind

Instruction

1 Sit in Staff Pose. Lean onto your left leg, bend your right

knee, and bring your calf and foot toward your left thigh.

2 Bring the centre of your right shin to the floor, and your calf

and foot to touch the right thigh and hip. Point your right toes

straight back and spread the ball of the foot so that all your

toenails touch the floor. Join the knees. Press your right knee,

outer calf, and thigh toward the floor. If your buttocks don’t

touch the floor, sit on a block or blanket. If your pelvis tilts to

the left, place a blanket under your left buttock.

3 Exhale, bend your left knee, and hold your left foot with

both hands. Keep your pelvis level, move your sacrum

forward, and lift your side ribs.

4 Lengthen your inner left calf from the knee toward the

ankle to extend the left leg upward. Tighten the left kneecap,

pull the left quadriceps muscle toward the hip, and stretch the

left hamstring from the buttock toward the knee. Roll your

outer left hip toward the floor, move it slightly forward,

and sit evenly on your sitting bones.

Powerfully stretch and strengthen your

legs and turn your consciousness inward as

you move step by step into Krounchasana.

1

2

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Triang Mukhaikapada Paschimottanasana

Three-Limbed Forward Bend

Benefit

Improves flexibility in the ankle, knee, and hip joints; tones the abdominal

muscles and organs

Instruction

Sit in Staff Pose. Bend your left leg at the knee, roll your calf out, and

place your leg in Hero Pose. Grip your right kneecap, press your right

thigh down, and keep your legs together. If your pelvis tilts to the right,

place a blanket under your right buttock. Inhale, raise your arms, and lean

forward. Catch your right foot and lift your chest to create a concave back.

If you are unable to reach your foot, use a strap. Exhale and bend forward,

keeping your weight on the bent knee. Bring your trunk close to your

legs. Hold 30–60 seconds. Inhale to sit up; switch sides.

Dandasana Staff Pose

Benefit

Stretches and tones the leg muscles; strengthens the hip joints;

strengthens the abdominal and spinal muscles

Instruction

Sit on the floor with your legs extended in front of you. If your

hamstrings are tight and your pelvis tilts backward, sit on a

blanket or two. Place your palms on the floor by your hips,

fingers pointed forward. Tighten your kneecaps, pull your

quadriceps muscles toward your groin, and press your thighs

and knees into the floor. Lift the sides of your body. Lift your

breastbone and move your shoulders back. Keep your hips,

shoulders, and head all in one line, perpendicular to the floor.