Cont…. /…
Bend your right knee, raise your right foot from the floor, and catch the ankle and lower leg with your hands. With your right arm inside your right thigh, lift your right foot to third-eye level. Shift your right hand to your calf, and lifting the leg higher, bring your right knee back and raise your knee and calf over and onto your shoulder. Keep hold of the lower right leg with both hands. Lift your chest upward away from your abdomen and take a couple of breaths. Now roll your outer right hip toward the floor, externally rotate your right thigh, and lift your leg so your right foot is above your head. Lean forward slightly, duck your head forward a bit, and pull your ankle behind your head. Then raise your head, pressing the back of your head into your ankle so that the weight of the leg on your shoulder is diminished. With your head and hands supporting your leg, turn your chest slightly toward the left and duck your right shoulder still farther under the leg. Keep pressing your head into your ankle; with your right thumb, roll your right calf back out of the way of your shoulder and pull your ankle behind your neck. As in the reclining preparation, you will probably need to hold your foot and leg with your hands for some time to keep your leg from slipping from behind your neck. Keep your inner ankle extended. As much as you can, try to lift your chest while you hold your leg with your hands. The pressure of the leg on your neck and back may be intense. New edges will appear, perhaps in your hamstring or your hip, or maybe in your back or your neck. Move with patience and awareness. Take your time. Keep your abdomen relaxed and breathe easy. Eventually, when you are able to move from a very hunched-over position to a nearly upright one, lift your chin so that your neck, with the help of your back muscles, is able to hold your leg and keep it from flying over your head. Gradually reduce the support of your hands on your leg, until you can rely solely on your back and neck. At that point, let go of your leg with your hands completely and join the palms in front of your chest in anjali mudra position. Liselie Soto © 2006-2010
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