Bhakti Flow Yoga by Rusty Wells

Author:Rusty Wells
Language: eng
Format: epub
Publisher: Shambhala Publications

INTENSE SIDE STRETCH POSE (PARSVOTTANASANA)

Getting In

•Start in Mountain Pose (Tadasana).

•Move your hands into reverse prayer position by bending your elbows behind your back and drawing your hands toward the center. Tilt your torso forward for a moment to increase the flexibility in your arms. Turn your palms to face each other, and bring the fingers and then the palms together in prayer position. With your fingers pointing toward the sky, gently slide your hands up between your shoulder blades.

•Inhale and step your left foot, staggered, behind you about three or four feet. Like the last pose, keep your feet about hip-width apart, not “on a tightrope.”

•Turn your left foot out to a 45-degree angle, with your left heel pressing down into the floor.

•Square your hips toward the front of the mat.

•Wiggle your spine and shoulders to release any tension. As you inhale, lengthen and lift your spine. Keep your shoulders relaxed.

•Fold forward over your legs until your torso is just parallel to the floor. Press your heels down into the floor and keep moving your hips back, maintaining a long spine. Press your hands closer together behind you, opening your chest.

•Continue to bend forward until your chest is resting on your thigh.

•Direct your gaze toward the toes of your right foot. If that is uncomfortable for your neck, keep your neck long and gaze down toward your right leg.

•Breathe deeply. Hold for 5 to 10 breaths or longer.

•To release, reverse back to Mountain Pose. Reverse legs and repeat on the other side.

Key Actions

•Use your core as you come back up, lifting your chest and adding a slight backbend. Activating your core maintains life in the pose. Press your back heel away from your torso. Make sure both hips are drawn back as well.

•Lower halfway down until your chest is parallel to the floor. It can be a lot more challenging and exhilarating to hold here for a few breaths, keeping everything activated while drawing length into your spine. After a few breaths, determine whether or not you would benefit from folding deeper into the pose, always maintaining a strong core in order to protect your lower back.

•When you lean too much to one side, the pose becomes vulnerable. Develop strength in this pose by creating a long, beautiful line, not only through your spine, but also through both sides of your body.

•Let the hip of your back leg drop down to experience a really good hamstring stretch while protecting the side of your lower back through solid alignment. If you are not allowing for a good hamstring stretch, you are in the wrong pose. There is no denying that this is a leg-strengthening exercise. While your spine, hips, core, shoulders, and wrists are all working in this pose, your leg muscles have to be the strongest and the most comprehensively engaged.

Modifications

•Beginner: If you can keep your hands in reverse prayer position, great. Otherwise, place your hands wherever necessary to retain support for your breath and alignment. You might try placing them on your hips.

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