Parvrita Janu Sirsasana

Continuing our exploration of hip and groin opening, this week we add Revolved Head of the Knee pose with is a seated twist, side bend and forward bend. 

---

Reclining Flow I
Supta Vinyasa I

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders

• Video instruction available

---

Spider Walking
Luta Calanasana
​
Lie on back with folded blanket under sacrum. Draw legs into happy baby pose either holding hands behind knees or reaching the arms inside the legs to hold the outside of the feet. Inhale and straighten the right leg. Exhale and come back into happy baby pose. Inhale and straighten the left leg. Exhale and come back into happy baby pose. Repeat for about a minute then release by bringing knees into the chest.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

---

Wag the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move right shoulder and hip together as you swing foot to the right. Inhale back to the center. Exhale move left shoulder and hip together as you cross right foot over the left shin. Inhale to center. 
Repeat 5-10 times each side with the breath.
Therapeutics: Builds postural strength laterally especially in the Quadratus Lumborum

• Video instruction availabl

---

Fire Hydrant

Begin on all fours. As you inhale lengthen the spine. As you exhale, draw the left knee up towards the left elbow as a dog does when visiting the fire hydrant. As you inhale, lengthen the left leg back and place the toes turned under on the floor to the outside of the right foot. Keep the shoulders, belly and hips square to the floor. 
Repeat 5-10 times each side with the breath.
Therapeutics: Builds postural strength laterally especially in the Quadratus Lumborum. ​

---

​Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.
Therapeutics: Stretches the side body and strengthens the shoulders.

---

Half Circle Twist
Parvrita Ardha Mandalasana

From Half Circle Pose (above) with the left leg extended, walk both hands around the the right so that your right hand is in front of the right knee. Then turn the torso to the left and bring the right arm over the shoulder.
Hold for 5 breaths per side.
Therapeutics: Twists the spine, massages the abdominal organs, creates space for the side body.

---

Gate Pose
Parighasana

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead and keep tail bone long. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Stretches side body, armpits and lower waist.

---

One-Legged Camel
Eka Pada Ustrasana

​Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Place a block to the outside of the left ankle and place left hand on block. Raise right arm overhead lift the front of the torso upwards as you release your shoulder blades and tailbone downwards. Hold 5-10 breaths then release and change sides.
Therapeutics: Stretches side body, armpits and lower waist.

---

Runner's Lunge
Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor. Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs.

---

---

Crescent Lunge 
Anjaynasana

Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Engage the belly and raise the torso up, sweeping the arms over the head. Lengthen from the back knee up through the fingertips as you lift the belly and heart and relax the shoulder blades down the back. Hold 5-10 breaths, then release to all fours and change sides.​
Variation I: Keep the back knee on the floor
Therapeutics: Stretches the front leg groin, front of the spine, and the back leg hip flexors. 

---

Downward Facing Dog
Adho Mukha Svanasana

​Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

---

Squat to Standing Forward Bend
Malasana to Uttanasana

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

---

Side Angle Pose
Parsvakonasana

Stand with feet wide apart. Turn right foot out 90 degrees and left foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to right knee or right hand to a block behind the right foot. Raise left arm overhead and stretch entire left side of body. Hold 5-10 breaths then release and change sides.
Therapeutics: Opens side body, chest and rib cage, strengthens legs

---

Head of the Knee Pose
Janu Sirasasana

Sit on floor with sole of the left foot on inside of right thigh with the right leg straight. Press right leg into floor and extend through ball of right foot. Inhale and sit up tall through front of chest. Exhale turn torso towards right leg and release forward from hips, keeping heart forward and shoulders relaxed. Hold up to 1 minute each side, then release.
Strap & Blanket Variation:  Sit on the edge of a folded blanket and wrap a strap around the ball of the extended leg foot to greater support.
Therapeutics: Stretches back of legs, hips and lower back

---

Revolved Head of the Knee Pose
Parvrita Janu Sirsasana
​
Sit with left leg straight and right foot on inside of left thigh. Inhale and sit up tall, begin twisting to right. Reach left arm towards inside of left foot and side bend over straight leg. Reach right softly over head. Hold for up to 1 minutes, then release and change sides.
Therapeutics: Opens hips and side waist, compresses abdominal organs

---

Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness

• Video instruction available