We complete our study of twists with a bit of a balance – Pasasana. If you have trouble with balances, get a folded blanket ready. We’ll tell you a modification after we explain the traditional pose. Let’s begin.
Doing the Pose:
1. Stand in tadasana, and squat down with your heels on the floor and your feet together.
2. Exhale and turn to the right, placing your right hand on the floor beside your right hip, fingers cupped on the floor.
3. Bring your left arm in front of your right knee.
4. Bend your left arm up, palm forward, and press the upper arm against the right thigh to help bring the left side forward.
5. If you are a beginner, stay here. Breathe normally.
6. If you are a more advanced student, proceed toward the final pose. Begin by moving your left side closer to your legs, revolving your abdomen toward the right.
7. Take the left armpit and bring it in front of the right knee, hooking it. Bring your left hand back and, swinging your right arm behind you, clasp your hands together.
8. Turn your gaze over your right shoulder. Breathe normally.
9. To come out, unclasp your hands and set your buttocks down. Extend your legs into dandasana for a few moments to release the knees.
10. Repeat on the left side.
Variation:
If you are having trouble balancing, or bringing your heels down on the floor, take a rolled blanket and place them under the heels. This will help you to focus on the twist portion of the pose.
Benefits:
This pose offers and excellent stretch to the thighs, spine and ankles. It helps indigestion, gas, and menstrual discomfort. It relieves mild back, shoulder and neck tension. It opens the chest and shoulders and relieves sciatica.
That’s it for twists! Check back next week, when we begin our study of restorative poses – they’re crucial during the busy, stressful holiday season.
November 22nd 2010