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Take Flight

Take a new approach to Bakasana and get yourself airborne with ease.

By Andrea Ferretti. Sequence by Natasha Rizopolos

Before You Begin

Sit in a simple cross-legged position with your torso and arms extended forward and a block beneath your forehead. Establish steady Ujjayi pPranayama (Victorious Breath). Stay for a minute or two, and then switch the cross of your legs. Fold forward again, sending your breath to your hips to help them warm up and open. Turn your attention inward by focusing on your breath and the point of contact between the block and your forehead.

Take two or three rounds each of Surya Namaskar A and B. Follow this with Virabhadrasana II (Warrior Pose II), holding for 10 to 12 breaths on each side; then come into Adho Mukha Svanasana (Downward-Facing Dog).

1. Parsvakonasana (Side Angle Pose)

Stand with your legs wide apart—right foot turned out, left foot turned slightly in—and your right leg bent at a 90-degree angle. Place a block behind your right foot and press down on it firmly with your whole hand. Reach your left arm toward the ceiling. Broaden across your collarbones and shoulder blades equally, releasing your shoulders away from your ears. Hold for 8 to10 breaths, and then come to Downward Dog and switch sides.

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Reader Comments

Fiona

Hey, I like the look of that sequence and want to try it out too.

Carmen

Thank you for this sequence! I'm excited to start practicing!

nathalie Decker

yes, I really believe we don't need all those pop-ups!!! I am already a subscriber as well.
thank you

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