April 2019: Parivrtta Parsvokonasana

Parivrtta Parsvokonasana
(Revolved Side Angle pose)

Steps:

1. Set up for crescent lunge with right foot forward and the front knee at a right angle. Keep the front thigh parallel to the floor and the knee directly over the ankle and in line with the second toe.

2. With an inhale emphasize the length of the torso, energetically reaching the hands to the ceiling.

3. With an exhale draw the palms together in Anjali Mudra (prayer hands) at the center of the sternum and begin to tilt the torso forward maintaining length.

4. Press the back leg straight and re-lengthen from the back heal to the crown of the head. Twisting bring the bottom arm outside of the front knee.

5. As soon as the arm is hooked, recommit to lengthening the torso.

6. Use inhales to lengthen and exhales to twist; spinning the bottom ribs forward and top ribs up. The sternum extends forward as the back heel presses back. The front hip pins back and into the midline as the back femur presses to the ceiling.

7. Hands can stay in Anjali Mudra at the center of the sternum or the arms can open out; top arm reaching to the ceiling and bottom hand coming towards the floor.

8. Hold for 5-8 breaths, release to Adho Mukha Svanasan (down dog) and repeat on the other side.