Saturday, October 3, 2009

PARSVOTTANASANA POSTURE IN DYNAMIC YOGA

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PARSVOTTANASANA

Forward Bend to Side

In Sanskrit parsva means "to the side," while uttana means "intense stretch." The pressure of your hands on the back while they are in the reverse prayer position helps straighten the spine. This Dynamic yoga pose also releases tension in the shoulders and opens up the chest, allowing you to stretch deeply over the forward leg. This, in turn, stretches the hamstring of the forward leg. Hold the pose for five to eight breaths, and then repeat on the left side of the body.

1 With feet wide apart and toes pointing forward, place your hands on your hips. Inhaling, turn the right foot and the pelvis to face the end of the mat. The left foot will turn in to accommodate the pelvic rotation.

2 Exhaling, place the hands together in the inverted prayer position, resting the little fingers on the spine. Keep the shoulders drawn down the back.

ALTERNATIVE

If you find it difficult to bring the palms of your hands together behind your back, place the backs of your hands on your lower back.

3 Inhaling, lift up the sternum, stretch both sides of your body, and slightly arch the lower back. Gaze toward open the ceiling. Do not overarch the back.

4 Exhaling fold forward over your right leg into the full pose. Gaze toward the big toe. Hold 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 out to the side for the next pose.

ARDHA CHANDRASANA POSTURE IN DYNAMIC YOGA

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ARDHA CHANDRASANA

Half Moon

The shape of the body in this Dynamic yoga pose resembles the outline of a half moon, and in Sanskrit ardha means "half" and Chandra means "moon." This asana is excellent for improving your balance and concentration, and it also tones the lower back muscles. If you find it difficult to balance, place your back against a wall for stability. Hold the pose for five to eight breaths on the right side of the body, and then repeat on the left.

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

2 Exhaling, bend your right knee and place the right fingertips on the floor in front and a little to the outside of the right foot. Shift more weight onto the right foot and rest the left arm on the torso. Gaze down at your right hand.

3 Continue exhaling as you shift all the weight onto the right foot and lift the left leg until it is parallel to the floor. Raise the left arm and point toward the ceiling. Extend the spine and the back of the neck. Hold for five to eight breaths. Inhale to return to step 1, and repeat on the other side. Jump out to the side ready for the next pose.


ALTERNATIVE


If you are unable to reach the floor with your right hand without bending your right leg, place your hand on a block and keep the standing leg straight. Align your right wrist with your shoulder, and your left arm with your right. Gaze up at your left thumb.

 
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