Yoga For You
Ray Madigan and Shelley Choy
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Utthita Parsvakonasana
Extended Side Angle » This asana falls into the clan known as standing asanas. Here, the hips and legs are stretched and strengthened, and the side of the body is given a good extension. Standing asanas are the foundation of our yoga practice and bring stability and balance to the whole being.
1) Stand with feet together.
2) Step or jump the feet 4 to 4 1/2 feet apart.
3) With the legs apart, point the feet, knees, trunk and head forward.
4) Turn the left toes a little in and turn the right leg out 90 degrees.
5) Extend the arms apart in line with the shoulders and stretch the arms to expand the chest.
6) Keep the left leg straight as you bend the right leg into a square. This is Virabhadrasana 2 (see previous columns on our Web site, manoayoga.com).
MANOA YOGA CENTER
Gary Higashida demonstrates the Extended Side Angle Pose, taking the hand to the floor behind his leg. If this is difficult, place a support such as a book or yoga block under the hand.
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7) Now, keeping the legs in this position, extend the right hand and take it to the floor outside the right ankle. Press the outer left foot firmly down as you work to keep the right knee above the right ankle. The right shin should be vertical to the floor. Do not bend past this point. If you feel compression in the right hip or you are straining to get your hand to the floor, put the right hand on a support such as a yoga block.
8) Keep the right knee pressing back against the right arm as you press the left foot down to find space in the pelvis, groins and inner legs.
9) Now press the right hand into the floor or block and straighten the arm fully. Roll the left shoulder back as you turn the chest and look up. Extend the left arm vertically from the shoulder and expand the chest. Take a couple of breaths through the nose, widening the chest as you work the arms.
10) Now turn the left arm so that the palm faces over the right leg. Inhale and press the left foot, exhale and extend the right arm over the ear. Check that the right arm is straight and in line with the trunk and legs. Turn the head and look up through the inside of the right arm.
11) Stay for a few breaths, then inhale, come up and repeat to the other side.
Ray Madigan and
Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit
www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.