Friday, October 2, 2009



Extended Side Angle

This is a good pose to practice both Mula
and Uddiyana Bandha: toward the end of the exhale, contract the perineum and draw your navel to the spine. Utthita parsvakonsanana also releases the neck and shoulders, and trims the waist. Hold the full pose for five to eight breaths, and then repeat on the left side.

1 With the feet wide apart and the toes pointing forward, place your hands on your hips. Inhaling, turn the right foot out 90° and turn the left foot slightly inward. Extend the arms out to the sides and parallel to the floor with the palms facing downward. Gaze at your right middle finger.

2 Exhaling, bend your right knee so it is directly over the right ankle and forms a 90° angle with the right thigh. Place your right hand, palm down, on the floor to the outside of your right foot. Rest your left hand on your hip. Gaze at the ceiling.

3 Continue exhaling as you extend your left arm over the left ear into the full pose. Stretch out through your fingertips to elongate the arm and create a straight line from the outer edge of the left foot through to the fingers. Firm the buttocks to draw in the sacrum. Turn your head toward your armpit and gaze at the center of your left palm. Hold the pose for five to eight breaths. Inhale to return to step 1, and repeat on the other side. Then jump back to the top of the mat and prepare to jump out to the side ready for the next pose.

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