Doubled Butterfly / Namabhadrasana
Previous / Sitting Gallery / Next
Nama="bent down"
Progression
Begin in Bhadrasana. Bend your torso forward to 45º.
Progression
PART 2: Then bend further, as far as possible, elbows pressing your knees down.
Variation 1
Bring your feet forward, so your lower legs now make a 45º angle with your thighs. Bend and bring your forehead down to your toes. Ground palms well forward.
Variation 2
PART 1: Bring your feet farther forward, so the bend of the knees is 90º. Press your knees down with your hands. Bring your forehead down to your heels.
Variation 2
PART 2: Grasp your feet rather than pressing your knees.
Variation 2
PART 3: Ground your palms well out in front.
Variation 2
PART 4: Join hands behind your back.
Variation 2
PART 4: Clasp hands behind your back, raise your arms and skypoint.
Previous / Sitting Gallery / Next