Yoga Journal USA – June 2017

80

june 2017

yogajournal.com

4 UTTHITA PARSVAKONASANA

Extended Side Angle Pose

Begin standing with a wide stance—your feet 2–4 feet

apart. Turn your left toes in about 30 degrees and rotate

your right leg and foot out 90 degrees. Bend your right

knee, making sure it doesn’t move past your ankle.

Bring your right forearm to your right thigh and assess

how the right side of your body and hips feel. If they

feel compressed, come out and try this:

A Create space on your right side by bringing your

right hand to the right side of your lower belly. Move

your belly a little to the left, keeping the right side

of your body long as you bring your right forearm

above your right knee. Release your belly. Next, roll

your left shoulder up and back and extend your left

arm alongside your left ear.

Use this practice tool to alleviate compression

between two parts of the body in a pose.

5 BALASANA Child’s Pose

Finally, return to Tabletop. Begin to sit your hips back toward your heels

as you walk your hands forward, coming into Child’s Pose. If your hips

don’t come down comfortably, if your belly feels compressed, or if you

feel a bit suffocated by your chest, try this:

A From Tabletop, place a block in front of you on a low setting. Take your

knees as wide as the mat, with your big toes touching each other. Begin

moving your hips back. Your belly will have more space now that your

legs are wider. Walk your arms forward and bring your forehead to the

block, which will allow for more room to breathe.

Use these practice tools to take your legs wider and support your breath

in other forward bends—both seated and standing.

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