Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas
Being in the posture: basic work- Shift the weight on the outer left foot and
right heel. - Move the left hip forwards and the right hip
backwards. - Gently play with the rotation of your pelvis until
the central line of your trunk is exactly in line
with the front leg. - Lengthen from your lower abdomen to your
sternum. - Move your elbows backwards and upwards,
towards the ceiling. - Lengthen your spine and the back of your head.
- Breathe naturally.
Being in the posture: refined work- Lift the inner arch of your left foot; resist from
the outer ankle to keep the ankle joint stable. - Pull the left kneecap into the left upper thigh
and move the left inner thigh backwards. - Keep your right big toe stretched and firmly on
the floor; keep the right ankles stable, the right
kneecap pulled upwards; slightly externally
rotate the right thigh. - Slightly turn your abdomen towards the right
thigh.
5. Inhaling, lengthen your thorax and the front of
your spine; exhaling, bend further down and
lengthen the back of your spine.
6. Relax from your neck to the back of your head.
Finishing the posture
With an inhalation lift your trunk upright, turn your
feet parallel, and turn your pelvis and trunk to the
center. If necessary relax your arms. Perform to the
left side. After finishing both sides come back to
Tā āsana, and stay calm for a few breaths.Suggestions for modifications using
props
• To help the alignment put a belt on the floor; have
the front foot close to the belt on one side and the
rear foot close to the belt on the other side.
• Rest your hands on bricks or on a higher
support if you need it (Figure 7.22).Variations
If it is not possible to fold your palms on your back,
you can practice Pārśvottānāsana:
• with the hands holding your elbows on your back
• with the back of your hands together, the
fingers pointing upwards.Figure 7.21Figure 7.22