Get into the pose: **right side** Starting with the legs in Prasarita Padottanasana (without bending forward) 3 1/2-4 feet gap. Turn the right foot forward, having heel to arch alignment with the left foot. Beginners or tight hips, heel to toe alignment. Arms out wide, palms facing down, parallel to the floor. On an inhale, reach strong with the right arm bending into the right hip, keeping hips square. Once you cannot reach anymore, exhale and place right hand on the ground/block, without bending into the right side of the torso. Using your right arm as a anchor to open up your chest, lift the left arm, making a straight line with both arms. Tilt head to the side to look up at the left arm.
Breathing: Inhale reach to the side, flexing the hip of the side you’re leaning to. While still reaching exhale to have an “open chain” movement, created by the arms. In pose: use abdominal/diaphragmatic breathing, to open up the chest. Utilize your lower lungs to your advantage of opening though the rib/chest area. Inhale to return, with open arms.
😇 Spiritual: Manipura chakra- people who suffer from sluggishness, diabetes, and indigestion; need to try to feel energy that is radiating from this region.
👉Beginners: use assistants from instructor, to bend deeper in hip. If instructor is not available use the wall, keeping hips parallel to the wall. Make sure you’re bending from the hip joint and NOT the torso.
👉Advanced/intermediate: keeping hips square, keep in line with the proper alignment of the body. Toes up, focusing on engaging the quadriceps.
👍 Physical: Make sure not to hyperextend the front knee. Creates balance, strengthens, and tones the entire body. Stretches the open trunk side, as well as tones the muscles of the trunk in the side of the flexing hip, in final position. Strengthens the pelvic region and tones reproductive organs. Do not strain and do not bend forward in an effort to achieve the final position in which the hand reaches the floor.
Bandhas: 🔸 Uddiyana: aids in all abdominal diseases, constipation, increases in heat in abdominal area, and good for women after pregnancy.
🔸 Moola: helps to awaken kundalini, increase heat in the body, good for pregnant women, helps releasing tension form lower part of the body, and also helps aid in cancer patients.
Benefits: stimulates the nervous system, alleviates the nervous depression, and improves malfunctions of the digestive system.
👎neck problems ->keep neck looking forward/not up
Reverse Triangle (Parivrtta Trikonasana): counter pose
Get into the pose: **right side** coming out of Triangle pose (Utthita Trikonasana), inhale to lift your torso, keeping the right leg straight. With an exhale, use the left hand to guide you back using your left thigh (left leg engaged) and tip back slowly, keeping the right arm straight, palm facing down, and over the head.
Advanced: elongate thought the right fingertips and bend your left elbow while arching the back through the chest to deepen through the left side.
Benefits: stretching though the right side body, reliving the contracted right hip.
Awareness: make sure you’re not hyper-bending in your front leg, keeping a micro bend (building muscles). Keeping the right side body lifted, making an arch shape from the right side of your torso to your right arm. Always keeping hips square.
Baba Balaknath Temple Street
Upper Tapovan, Laxman Jhula Road
Rishikesh, Uttarakhand, India