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.

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October 27, 2008 at 6:55 PM
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