Yoga Journal Singapore — April-May 2017

30

april / may 2017

yogajournal.com.sg

YOGAPEDIA

rti ll

Stretch your hamstrings and tone

your abdominals in these prep poses

for Krounchasana.

Powerfully stretch and strengthen your legs

and turn your consciousness inward as you

movestep by stepinto Krounchasana.

Supta Padangusthasana Reclining Hand-to-Big-Toe

Pose, variation

Virasana

modifications,

page 29

Virasana,

page 28

Benefits

Stretches the hamstrings; strengthens the abdomen; increases hip

flexibility

Instruction

Lie on your back with both knees bent, heels near your sitting bones. Raise

your left knee toward your chest and catch your left foot with both hands.

Extend your left leg upward, stretching your hamstring from the buttock to

the knee, and draw your quadriceps muscles from the knee toward the hip.

If you can’t straighten your leg while holding your foot with your hands,

loop a strap around your foot. Tighten your kneecap and press your femur

toward the back of your thigh. Maintain that action as you pull your leg

toward your torso. Exhale, lift your trunk, and bring your forehead toward

your shin. Stay here for 15–20 seconds, with normal breathing. Lie back,

release your left leg, and change sides.

Benefits

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 center 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.