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2 Parsvottanasana
(Intense Stretch To The Side Pose):
Concave back with blocks variation. Raise the rear foot toes to
maintain a firmness of the back leg. Move the thighs back and
lengthen the trunk forward. Roll the upper arms out to concave the
upper back.
4 Paschima Namaskarasana
(Reverse Prayer Pose):
Paschima means ‘west’, while Namaskar is a greeting. Here the
Prayer position is on the back (west side of the body). If there is
resistance in the shoulders or wrists, swinging the arms will gain
more freedom. Don’t force. Roll the shoulders back, and spread the
chest. If possible, bring the palms together.
3 Parsvottanasana With Arms Down
From the concave back position, bend the elbows to the side to
spread the chest and release the head and trunk down.5 Paschima Namaskarasana Variation
If Paschima Namaskarasana is not available because of stiffness or
injury, try holding a wrist on the sacrum. Keep the arms bent. You
can still work on the external rotation of the upper arms, to lift and
expand the chest.om body