Yoga_Journal_-_February_2016_USA_

42

february 2016

yogajournal.com

YOGAPEDIA

practice well

Modify Supta Padangusthasana

if needed to fi nd safe alignment for your body.

If your hamstrings are short or stiff ...

TRY using a belt around the foot of your lifted leg so you can reach

your foot without bending your leg. Wrap the strap around the arch

or ball of the top leg’s big toe. Grab a strap end in each hand, wrap-

ping the strap around your hands to help you pull on your foot. Soften

through your front body and release any tension in your shoulders.

Keep breathing through your nose.

STRENGTH IN LENGTH

One of the most popular yogic principles in

the Yoga Sutra is Sthira sukham asanam, often

interpreted as finding effort (strength) without

tension, as well as relaxation (ease) without

being dull, in every asana. One of the keys to

mastering this tricky duality is through lengthen-

ing and strengthening muscles. In most cases,

when a muscle is long, you have more leverage

to use it, bringing ease to poses. In the case of

Adho Mukha Svanasana (Downward-Facing

Dog Pose), lengthening and strengthening your

hamstrings through warm-up poses like

Reclining Hand-to-Big-Toe Pose will set off a

chain reaction through your body that can lead

to open shoulders and hips, and ultimately

spinal flexibility and mobility—one of

yoga’s ultimate goals.

If you experience a nagging pain along the

pelvic rim, lower back, or upper hip ...

TRY using two long straps. Loop both straps and place one around the

hip crease of your top leg and the foot of the bottom leg. Use the other

strap around the base of your skull and the foot of the top leg. This will

allow you to relax and hold your pelvis in a neutral position without

stressing the low back (many of us shift the pelvis when we stretch

our hamstrings, causing or aggravating sacroiliac-joint imbalance).

If you are looking for deep relaxation ...

TRY doing Reclining Hand-to-Big-Toe Pose in a doorway. This fully

supports the lifted leg and allows you to stretch it while relaxing

your shoulders and arms. Start with your hips at a doorframe,

one leg in the hall, the other bent into your chest. Slowly extend

your top (bent) leg along the doorframe.

Supta

Padangusthasana

modifi cations

Adho Mukha

Svanasana prep,

pages 44–45

Adho Mukha

Svanasana,

pages 46–47

Supta

Padangusthasana,

page 41