The sequence so far has not done a great deal to prepare you for this half-lotus position — avoid it if it causes discomfort in your knees. If you can’t catch your foot with your hand behind your back, just hold it with your nearest hand. Alternatively, place your foot on your inner thigh and, instead of folding forward, stay standing for five breaths.
Come into Utkatasonci using the vinyasa shown in the above pictures.
From down-facing dog pose (see above) inhale and jump or step your feet between your hands. Bend your knees, drop your hips, keep the bandhas engaged. lift your torso and take your arms over your head, palms together. Feel a strong upward thrust of your body from your waist and a lengthening or downward movement in your hips. Stay here for five breaths. Move through a vinyasa (see pages 70—73) to come into the next pose: Virabhadhrsana A.
Come into Utkatasonci using the vinyasa shown in the above pictures.
From down-facing dog pose (see above) inhale and jump or step your feet between your hands. Bend your knees, drop your hips, keep the bandhas engaged. lift your torso and take your arms over your head, palms together. Feel a strong upward thrust of your body from your waist and a lengthening or downward movement in your hips. Stay here for five breaths. Move through a vinyasa (see pages 70—73) to come into the next pose: Virabhadhrsana A.
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