60
june 2017
yogajournal.com
Strengthen your arms and shoulders, fi re up
your core, and bring levity to your practice as
you move step by step into Tolasana.
Bharadvajasana II
modifi cations, page 54
Bharadvajasana II,
page 53
YOGAPEDIA
practice well
Benefits
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!
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