Side-Angle Pose

Side-Angle pose, or Parsvakonasana, combines elements of Warrior II and Triangle and creates a lovely stretch along the flank of the torso. This week we will open the side-chest and groins to enable comfort in the posture.

watch class

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Straddle with Strap

Lie on the back with folded blanket under sacrum, the knees bent, and feet on the floor. Draw both knees into the chest and place center of strap across both soles of the feet. Then extend the legs straight up towards the ceiling, keeping the low back on the floor. Hold ends of straps loosely in hands and pull strap tight against feet. As you inhale, widen legs and slide feet along strap until you are in a wide-legged straddle. Then exhale and pull on strap and close the legs. Repeat 5-10 times with the breath. 
Therapeutics: Strengthens and stretches hip adductors and abductors.

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Spider Walking
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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.

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Half Happy Baby Pose
Ardha Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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Seated Lateral Bend

Begin seated cross-legged and place the left hand on the floor beside the hip. Inhale and raise the right arm diagonally across the body and reach it overhead to the left. Bend the left elbow towards the body and keep that shoulder released down the back to help support the weight of the body. Keep both sit bones grounded into the floor. Exhale and return to the center. Repeat to both sides 5-10 times with the breath.
Therapeutics: Opens side rib cage and facilitates breath throughout the torso. Gently warms up the low back and shoulders.

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Upavistha Parsvanjaynasana
Wide-Legged Side Lunge

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor. 
Variation I: Inhale and extend the spine, then exhale and bend left knee and lean torso towards the inner left thigh as you extend strongly out through the straight right leg. Inhale as you come back to center and exhale to the second side. Repeat 3-5 times and then hold for a few breaths each side. 
Variation II: While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.
Therapeutics: Stretches the groins, inner thighs, adductors and abductors.

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Warrior II
Virabhadrasana II 

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Strengthens legs and increases balance

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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 right 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

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Reclining Bound Angle Pose
Supta Baddha Konasana 

Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lie back over bolster and place blanket under head. Rest 5-15 minutes, then release
Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm