*If you can’t put your hands under your feet, bend your knees — this will ease the strain on your lower back Alternatively, keep your legs straight and just bring your hands as low down your legs as is comfortable.
This sideways stretch illustrates the importance of the bandhas in sustaining a standing posture without strain. Your back lengthens and your shoulders become free and wide.
Inhale, step or jump your feet one leg-length apart. making a quarter turn to your right as you do so (to face the long edge of your mat). At the same time, lift your arms to shoulder height. palms face down. Exhale, turn out your right foot and slightly turn in the toes of your left foot. Fold deeply into your right hip and take hold of your right toe with your first two fingers. Keep your legs long and strong, supporting your spine with the bandhas. Reach up with your left arm and roll open your chest. Turn your head to look at your upper thumb. Lengthen sideways — lift and roll back your right thigh and keep your left hip drawn back. Stay for five breaths. [nhale, come up, secure the bandhas. Bring your feet parallel. Exhale, repeat on your left side by turning out your left foot, turning your right toes in and folding deeply to your left. Stay for five breaths. Inhale, coure up and go straight into the next posture: Parivritta Trikonasana.
*If you can’t reach your toes without bending your front knee or folding your body forward a long way, a better option is to place your hand on your shin instead. Concentrate on keeping your chest open and in line with your right leg.
This sideways stretch illustrates the importance of the bandhas in sustaining a standing posture without strain. Your back lengthens and your shoulders become free and wide.
Inhale, step or jump your feet one leg-length apart. making a quarter turn to your right as you do so (to face the long edge of your mat). At the same time, lift your arms to shoulder height. palms face down. Exhale, turn out your right foot and slightly turn in the toes of your left foot. Fold deeply into your right hip and take hold of your right toe with your first two fingers. Keep your legs long and strong, supporting your spine with the bandhas. Reach up with your left arm and roll open your chest. Turn your head to look at your upper thumb. Lengthen sideways — lift and roll back your right thigh and keep your left hip drawn back. Stay for five breaths. [nhale, come up, secure the bandhas. Bring your feet parallel. Exhale, repeat on your left side by turning out your left foot, turning your right toes in and folding deeply to your left. Stay for five breaths. Inhale, coure up and go straight into the next posture: Parivritta Trikonasana.
*If you can’t reach your toes without bending your front knee or folding your body forward a long way, a better option is to place your hand on your shin instead. Concentrate on keeping your chest open and in line with your right leg.
