 Step
by Step
Lie on your belly. Press your forearms
against the floor and lift your head and upper torso.
Bend your right knee and bring the heel toward the
same-side buttock. Then, supporting yourself on the
left forearm, reach back with your right hand and
clasp the inside of your foot. As you slowly rotate
your elbow toward the ceiling, slide your fingers
over the top of the foot and curl them over the toe
tips. The base of your palm should be pressing the
top of the foot.
To start press your foot toward the buttock; after
a while, if you have the flexibility, take the foot
slightly off to the side and press it toward the floor.
Be sure to keep your knee in line with your hip. Don't
push your foot too hard if it hurts your knee.
Square your shoulders with the front of the mat
and don't collapse into your left shoulder. Instead,
press down with your elbow to lift your chest.
Do Half Bhekasana on each side for the same length
of time, 30 seconds to two minutes. Once your thighs
and groins open enough, you can try the full pose-both
legs at the same time.
|
