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1)
Krounchasana (Heron Posture)
Start by sitting on the floor in a Seated Staff posture.
Bend your right knee off to the side, drawing the sole of
the right foot towards the right thigh, pointing straight
back. Lean slightly towards you left side and take your left
thumb to the top of your calf muscles and rolling them
towards the left and down towards the heel. Sitting erect
again begin to pres down through the left sitting bone; keep
the weight distributed evenly between both buttocks. Bend
the left knee and slowly bring it towards the trunk. Hold
the left heel with both hands and begin to straighten the
left leg vertically, on the inhale. While lengthen the leg
and it centered, use your hands to press down on the heel.
Lighting from the tailbone, curve in the lower back, slowly
draw your chin and the left shin towards even other without
rounding the back or collapsing the chest. Gradually release
the leg down and come back to you staff posture.
Suggestive
Props: Yoga Straps around the ball of your foot allowing
the leg to extend and allowing the spine to lengthen out
without having it curled in. Folded towel or blanket; to
raise your resting hip lifted for added knee support.
2)
Ubhaya
Padangusthasana (Double Toe Hold)
Come
to your seated staff pose, bend the knees and bring the
heels towards your buttocks. Wrap your big toes with the
thumbs and forefingers or grasp your heels. As you exhale,
begin to straighten out your legs upwards and extending them
through your heels. Keep the sitting bones drawn towards the
floor pulling your abs, towards your spine. Keep the ribs
lifted and not collapsing into the belly. Draw the lower
back in, spine lengthens, while lifting your chest towards
your knees.
Suggestive
Props: Yoga Straps around the ball of your feet allowing the
legs to extend and to keep the spine lengthen without having
it curled in. Folded towel or blanket lower back support. |
