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Half Lord of the Fishes II

This is an excerpt from Foundational Yoga Flow by Collette Ouseley-Moynan & Weston Carls.

About This Pose

This variation incorporates a deep spinal twist, a lotus leg, a straight leg, and more of a forward bend. As such, this variation offers more stretch for the hamstrings and less stretch for the glutes, while still strengthening the muscles along the spine and the obliques. Be careful with your knees when practicing any poses with a lotus leg. The knees tend to make up for any lack of mobility in the hips, so ensure you are adequately warmed up and never rush the entrance into the pose.

How To

• While seated with your legs stretched out in front of you, bring your right knee to your chest and place your right foot on the floor alongside the inner left thigh. Holding your right shin with both hands, allow your knee to fall out to the side. Slide your knee farther to the side before gently lifting the right ankle to rest on your left hip crease. Engage your left quadricep and flex the toes of your left foot toward your face.
• As you inhale, lengthen the spine and sit up tall.
• As you exhale, twist your rib cage to the left and hinge forward to catch your outer left foot with your right hand.
• Internally rotate your left upper arm as you reach behind your back and clasp your right upper thigh.
• Stay here and breathe as you slowly deepen the twist. Activate the deep muscles of the lateral hip to keep the right knee down.
• Gaze over your left shoulder.

More Excerpts From Foundational Yoga Flow

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