The Primary Series : Standing Asanas 5 & 6

V UTTHITA PARSVAKONASANA • EXTENDED SIDE ANGLE POSE

Utthita=extended Parsva=side Kona=angle

1. Inhale, jump to right, approximately 4 ft apart, arms out to the sides, left heel turned in, right foot parallel to edge of mat.

2. Exhale, bend right knee over right ankle, extend right arm out as far as possible before placing it on floor outside of the right foot, either palm or finger tips, keep the pelvis tucked, open chest toward ceiling, press right knee into right arm and push on floor with back foot, feeling of being drawn and quartered.

Drishti: palm of left hand.

Hold for 5-8 breaths.

3. Inhale, come up.

4. Exhale down to other side, repeat 1-3.

Modified posture: right elbow on right knee instead of hand to floor, back

knee on the floor if necessary.

VI PARIVRITTA PARSVAKONASANA • REVOLVING SIDE ANGLE POSE

Parivrita=revolved Parsva=side Kona=angle

1. Exhale, turn to right bending right knee directly over right ankle. Bring left elbow on the outside of right knee and place hands in prayer, spiraling chest open to ceiling looking skyward. Use breath to move deeper into the posture lifting belly off of thigh. To revolve even more fully into the posture (level 2 of the pose as indicated in the drawing), reach left arm underneath right thigh and clasp wrist of right arm, always opening chest and lengthening into the twist.To extend into the full traditional pose, place your left hand to the floor outside of your right foot and spiral your right arm over your right ear.

Drishti: sky.

Hold for 5-8 breaths

2. Inhale, come up.

3. Exhale to other side, repeat 1-2.

Modified posture: back knee on the floor.

Samasthiti.

Comments

Hyderabadiz said…
Thanks for the bright light you brought to our Blog. Your blogs offer gr8 help to create a quality life style.Wish you more blogging spirit.

Keep up.
October 27, 2008 at 6:55 PM
Post a Comment

Popular posts from this blog

Asanas

Image
Asana is not a particular posture, but a state. Within the word asana itself are the connotations of strength and firmness, as well as the connotations of pleasantness and comfort. This is the balance we are trying to achieve, strength and flexibility, not only in the physical postures, but also in our mental state. Take The Ambition Out Of It Everybody is unique and their progression in yoga is going to look differently than the person next to them. It is important to allow the asanas to arise out of an internal place rather than some externally imposed idea of what the posture should look like. As long as you are working at your peak, combining breath, bandhas, and movement, and you are gaining that internal sense of stretching and strengthening, you are exactly where you needto be. In the beginning, the physical aspects of the postures will affect you the most. In time, and as you progress, you will become more aware of the flow of prana, life force, moving through your
Read more

The Primary Series : Standing Asanas

Image
XII VIRABHADRASANA A-B • WARRIOR Vira=hero A From downward dog, Adho Mukha Svanasana 1. Inhale, step right foot forward between hands, bend right knee to 90 degrees, square the hips, press back heel and outside of foot into floor, as you lift arms up over head, palms together, gaze upward and really emphasize mula bandha. Drishti: thumbs. Hold for 5-8 breaths. 2. Inhale, straighten right leg, come up and turn around to other side, bend left knee, arms up over head. Virabhdrasana A, left side 5-8 breaths. B 9. Inhale, keep the trunk straight, a feeling of being pulled from four directions, revolve hips open to right, arms out to sides looking over middle finger of left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside of back foot into floor. Drishti: tip of middle finger. Hold for 5-8 breaths. 10. Inhale, come up, straighten legs, revolve around to other side, bend right knee over right ankle, Virabhadrasana B, right sid
Read more

The Primary Series : Sitting Postures

Image
XIV PA SCHIMOTTANASANA A-C • INTENSE WEST STRETCH OR SITTING FORWARD BEND Paschima=west Uttana=intense stretch A 1. Inhale, arms up, look up to thumbs. 2. Exhale, bend forward, hold onto big toes with middle and index fingers. 3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye. 4. Exhale, bend forward, pulling elbows out to sides to help bring chest to thighs, then nose to knees. (In A, B, and C pull shoulder blades back down the spine as the arms stretch forward to create oppositional pull.) Drishti: nose. Hold for 5-8 breaths. Modified posture: hands to ankles or shins, look up, spine straight. B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold around sides of feet. 2. Exhale, bend forward, go a little deeper into the posture and bring chin to knees, elbows should be above the ground out to the side, not touching the floor, feet flexed. Drishti: nose. Hold for 5-8 breaths.. C 1. Inhale, head up,
Read more