We continue today with another standing pose that requires a deep bend – Parsvottanasana.

Parsvottanasana – Intense Side Stretch Pose

Parsva means sideways, and uttan means extended. Please note that the picture shows the arms in a different position than how we’ll be doing the pose.

Doing the Pose:

1. Stand in Tadasana (see last Monday’s post for instruction.)

2. Inhale deeply, and on the exhale, jump or step your feet 4-5′ apart (depending on your height.) Raise your arms and extend them straight from your shoulders, palms facing down.

3. Extend your trunk and open your chest by bringing your shoulder blades back and down toward your tailbone. On an exhalation, reach your arms behind your back and press your palms together, fingers facing up. Bring the pinky side of your hands up your back as close to in between your shoulder blades as you can. If this is too difficult or painful, simply grasp your elbows behind your back.

4. Turn your left foot about 60 degrees to the right and rotate your right leg 90 degrees so that the knee, foot and thigh all point directly to the right. Check to make sure your feet are in line with one another, and that your weight is evenly distributed across each foot.

5. Turn your hips, torso and head so that they are all facing right. On an inhalation, extend the hips, waist and chest up, and reach the head back with the gaze toward the ceiling.

6. On an exhalation, bring the torso down toward the right leg, keeping the slight arch in the back the previous step created. Rest your head on your shin.

7. To come out of the pose, bring your torso up into a standing position and release your arms. Step or jump your feet back into Tadasana.

Tip: If you are feeling tightness in your wrists after this pose, reach your hands out straight in front of you, palms up. Point your fingers toward your body, like you are waving hello to yourself. This will stretch the wrist muscles and eleviate any pain or tightness.

Benefits:

This pose calms the brain, stretches the spine, shoulders and wrists (when the palms meet behind the back); it improves posture, helps create a better sense of balance and improves digestion.

Tomorrow we continue our study with Virabhadrasana I – Warrior Pose 1.

We continue our study of standing poses today with Utthita Parsvaknasana. This is the fourth pose in our series this week.

Utthita Parsvaknasana - Extended Side-Angle Pose

Utthita means extended, parsva means sideways and kona means angle. This pose offers a long stretch of the side torso.

Doing the Pose:

1. Stand in Tadasana (see Monday’s post for instruction.)

2. Inhale deeply, and on the exhale, jump or step your feet 4-5′ apart (depending on your height.) Raise your arms and extend them straight from your shoulders, palms facing down.

3. Turn your left foot 15 degrees to the right and rotate your right leg 90 degrees so that the knee, foot and thigh all point directly to the right. Check to make sure your feet are in line with one another, and that your weight is evenly distributed across each foot.

4. Bend the knee of the right leg until the thigh and the calf form a right angle, with the right thigh parallel to the floor.

5. Stretch arms out to either side, and with an exhalation, bring your right hand down and place it behind your right foot (or on a block). Your armpit should touch your knee.

5. Extend the left hand over your left ear and stretch toward the right.

6. Stretch your torso and left leg to create a long, continuous line of your body. Turn your head to face the ceiling.

6. To come out, reach with your left hand and bring yourself back up to a standing position. Straighten the knee. On an exhale, jump your hands and feet back into tadasana.

7. Repeat the above steps on the left side.

Benefits:

Some of the benefits of Parivrtta Trikonasana include: relief from sciatica and arthritis; reduces abdominal fat; strengthens and stretches the legs, knees, and ankles; helps with menstrual pain, lower back pain and infertility.

Tomorrow we discuss Parivrtta Parsvaknasana – revolved side angle pose. Stay tuned!