BADDHAKONASANA B
From Buddha Konasana A, exhale and fold forward bringing your chest and chin down toward the floor while keeping your back flat. Stay for five breaths. Inhale, lift up to sitting and look forward. Exhale, round your back and draw your head toward your feet making a deep curve in your spine Hold for five breaths. Inhale, sit up, lift your spine and look forward. Exhale and stretch out your legs before going into a vinyasa.
o Once again, sitting on a yoga block can be helpful if you find this pose difficult. Direct your attention to gently pressing your knees open and rounding your back forward; folding forward with a flat back will come with time and practice. Make sure that you fully engage your low abdominal muscles to help support your spine.
The lift and strength of your tower back are important in these two poses.
Don’t spread your legs out so widely that you lose the abdominal support for your spine.
Exhale, take your feet wide apart with your legs straight and your knees facing upward (they have a tendency to roll inward). Fold forward with your spine long and straight. Hold onto the outside edges of your feet with your hands. Inhale, lift your chest, look forward and lengthen your spine. Exhale, fold forward as deeply as possible and hold this position for five breaths. This is I.Jpavishw Konasana A. Inhale, lift into the next pose: lJpmrishta Konasana B.
o If you can’t reach your feet in Upavista Konasana A. hold onto your ankles or shins. If you find it difficult to legs to meet your hands.
straighten your legs in Upvisht Konasana B, hold your toes with your knees bent. Work on developing your balance and bandha control until your hamstrings loosen. If you can’t lift straight up into Upvisht Konasona B, sit upright with your arms extended outwards and lift your
Expand your chest and broaden your shoulders. Use the bandhas for support. Stay for five breaths. Exhale, let go of your feet, cross your ankles and bring your palms to the floor before going into a vinyasa.
From Buddha Konasana A, exhale and fold forward bringing your chest and chin down toward the floor while keeping your back flat. Stay for five breaths. Inhale, lift up to sitting and look forward. Exhale, round your back and draw your head toward your feet making a deep curve in your spine Hold for five breaths. Inhale, sit up, lift your spine and look forward. Exhale and stretch out your legs before going into a vinyasa.
o Once again, sitting on a yoga block can be helpful if you find this pose difficult. Direct your attention to gently pressing your knees open and rounding your back forward; folding forward with a flat back will come with time and practice. Make sure that you fully engage your low abdominal muscles to help support your spine.
The lift and strength of your tower back are important in these two poses.
Don’t spread your legs out so widely that you lose the abdominal support for your spine.
Exhale, take your feet wide apart with your legs straight and your knees facing upward (they have a tendency to roll inward). Fold forward with your spine long and straight. Hold onto the outside edges of your feet with your hands. Inhale, lift your chest, look forward and lengthen your spine. Exhale, fold forward as deeply as possible and hold this position for five breaths. This is I.Jpavishw Konasana A. Inhale, lift into the next pose: lJpmrishta Konasana B.
o If you can’t reach your feet in Upavista Konasana A. hold onto your ankles or shins. If you find it difficult to legs to meet your hands.
straighten your legs in Upvisht Konasana B, hold your toes with your knees bent. Work on developing your balance and bandha control until your hamstrings loosen. If you can’t lift straight up into Upvisht Konasona B, sit upright with your arms extended outwards and lift your
Expand your chest and broaden your shoulders. Use the bandhas for support. Stay for five breaths. Exhale, let go of your feet, cross your ankles and bring your palms to the floor before going into a vinyasa.
