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

Visvamitrasana

A variation of this posture was featured in last month's Master Class by Shiva Rea. If you find it challenging and would like a more in-depth description of the pose, read about it in the April/May 2006 issue.

It's used in this sequence to open the inner and outer hips and lengthen the hamstrings. You'll also strengthen the arms and hands.

Come into Downward-Facing Dog and breathe freely through your nose. On an inhalation, step your right foot forward and around your right hand. Ultimately, the back of your right thigh should be on the back of the upper right arm. To get it there, hop your left foot toward your right hand a few inches to shorten your stride. Now exhale, bend the right knee, and pressing your right hand against the calf muscle, work your right shoulder underneath your right leg. Keep breathing and then place your right hand on the ground and turn your body to the left, pressing the left foot into the floor while straightening the left leg. Simultaneously, straighten the right leg and lift it off the ground. Finally, raise the left arm straight up vertically and turn your head to look up.

Breathe deeply for as long as you can. To come out, lower the left arm to your side first, then release the right leg and step into Downward Dog. Rest in Child's Pose and then repeat on the other side.

Kurmasana

Sit on the floor with your legs about two feet apart. Slowly move your legs wider, to about 60 degrees, and begin to bend forward with your back slightly rounded. Bend the knees and slide the arms underneath them with your palms facing down. The fronts of your shoulders should be on the floor. Slowly straighten both legs at the same time and place your forehead or your chin on the floor. Your knees should be near your armpits and the backs of your knees should be resting on the upper part of your triceps muscles. Take several steady, deep breaths. If possible, try to extend the legs so much that the heels lift off the floor.

To take it a step further, you can move into Supta Kurmasana (Reclining Tortoise Pose, not pictured). Starting from Kurmasana, turn the palms up to face the ceiling and move the arms back toward the hips. Bend the knees slightly and lift the shoulders and chest off the floor a few inches. From there, bend the elbows and reach the forearms behind your back to clasp your hands.

Walk your feet together one at a time and cross the right ankle over the left. Tuck the chin and place the head under the feet or just behind them with the forehead on the floor. Stay in the pose as long as you are able to breathe smoothly and deeply. If you crossed the right foot over the left, repeat the pose again, this time crossing the left over the right. This should keep the sacroiliac joints (the joints that connect the bottom of the spine to the pelvis) and the hip joints balanced.

Whichever version you are in, notice how this turtle-shaped pose can help bring the state of pratyahara into being. As you breathe deeply for 5 to 10 breaths, imagine that you are a tortoise retreating into your shell and withdraw all sensory perception. Feel your mind become soft and still with each exhalation.

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