It's a Wrap

In the deep forward bend Yoganidrasana, you wrap your limbs around your torso and hug in, which brings forth a state of inner stillness and calm.

By Nicki Doane with Eddie Modestini

The safest way to open the hips and lengthen the hamstrings is to consistently work on standing poses. It's also vital that you pay attention to your breath. If you find yourself gasping, holding your breath, or shaking during any of the poses in this sequence, then ease up. If, however, you sail through the first four poses with steadiness and ease, then you're probably ready to attempt Yoganidrasana. Remember, even though it takes a lot of effort to get into this pose, the only place you're trying to get is inside. You should feel comfortable, as though you could stay there for a while. Legend has it that the ancient yogis fell asleep in this pose. It may sound a little out there, but with patience and perseverance, anything is possible.

Before you begin

Don't make the mistake of going into Yoganidrasana cold. Start with Sun Salutations (A and B versions, five of each), and then stay in Adho Mukha Svanasana (Downward-Facing Dog) for 3 to 5 minutes, resting in Balasana (Child's Pose) when you need to. Next, do about 20 minutes of standing poses. Include Trikonasana (Triangle Pose), Ardha Chandrasana (Half Moon Pose) and Virabhadrasana I and II (Warrior I and II). By then you should be warm enough to try the following sequence. Breathe smoothly through your nose throughout the whole practice and rest in Child's Pose as often as you need to.

Parsvakonasana

In my opinion, this is one of the best standing postures ever. Almost everyone who comes to yoga has stiff hips in the beginning. When done correctly, Parsvakonasana safely opens the hips and elongates the adductors (the muscles along the inner thighs). It also stretches the whole side of the body, from the outer heel to the fingertips, creating space for the internal organs to move freely. Challenge yourself to stay in the pose for 20 to 30 breaths on each side, breathing smoothly and evenly through your nose. Do it 2 or 3 times for maximum effect.

Stand in the middle of your mat with your feet together. Inhale and step or jump your feet 4 to 5 feet apart. Exhale and turn your right leg out 90 degrees and move your left heel slightly to the left. Line up your feet heel to heel. Inhale and raise your arms to shoulder height. Exhale and bend your right leg to at least 90 degrees so that your right sitting bone lowers to the height of your right knee and your right thigh is parallel to the floor. Continue to breathe smoothly while you place your right hand on the floor on the inside of your right foot. If your hand doesn't reach the floor, place it either on your foot or on a block. Bend the right elbow slightly and use it to press your right knee back—but not too far back. At the same time tuck the right buttocks forward to open the hips. This action is extremely helpful for stretching the inner thigh, which is often short and tight. That said, flexible students should not overdo this action.

Next, place the right hand on the outside of the foot, stamp the left outer heel down as you reach through your straight left leg and extend your left arm over your ear. With the palm facing down, spin the thumb side of the hand up toward the ceiling. Breathe freely and evenly as you gaze up at your left hand. Inhale the torso up, then slowly straighten the right leg. Turn the right foot in, left foot out, and try this pose on the other side.

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