Parsvottanasana / Pyramid Pose
(Block Variation)
- Place one block on the floor and step about 2 feet away
from the block. From Tadasana, step the left foot forward
to the block with the heel on the floor.
- The front foot points forward while the back foot can be
slightly turned outwards. For experienced practitioners,
the back foot can point forward as well. Keep both legs
straight.
- Square the hips and hold the waist. Lengthen the torso by
lifting the chest and roll the shoulders back.
- Inhale and on exhale, bend forward from the hips, reaching
the hands down to the floor. Keep the arms straight and
look forward to keep the back neutral.
- Hold the pose for a few breaths and slowly come out of the
pose by bending the front knee and pushing yourself up.
Ardha Hanumanasana
/ Half-split Pose (Wall Support)
- Sit facing the wall and extend the legs. Remember
the distance of where the sitting bones are.
- Kneel on the floor facing the wall, with the same
distance. For better balance, tuck the toes. Place
the fingertips or palms on the floor.
- Slowly extend the left foot, sliding the heel out
and straightening the leg until the toes and ball of
the foot rest on the wall. Adjust the distance of the
leg as needed.
- Keep the arms straight and lengthen the spine,
slowly resting the top of the head against the wall.
- Hold the pose for a few breaths and slowly come
out of the pose by bending the front knee and
pushing yourself up.
Parivrtta Hanumanasana / Revolved Front Split
Variation (Wall Support)
- Stand facing the wall and bring the left leg up - foot flat on the wall, slowly
raising the foot to about shoulder level. Ensure that the right leg on the
floor is straight and stable, while allowing the left leg on the wall to bend
slightly.
- Inhale and raise the right arm; on exhale, twist to the left and lock the right
elbow against the left thigh.
- Press the hands together and bring the thumbs to the chest.
- Broaden the shoulders and look towards the left shoulder.
- The stretch will be felt more in the lower leg, but focus on the twist. Hold
the pose for a few breaths; come out of the pose by releasing the hands and
slowly bring the top leg down.
