COURTESY MANOA YOGA CENTER
Work to keep the abdomen from moving forward while breathing deeply in the Paschima Baddha Hastasana pose.
Paschima Baddha Hastasana
(Back Bound Hand Pose) »
"Paschima" means the west or back side of the body. In this pose, the arms are bound behind the back. Regular practice brings freedom of movement to the shoulders and arms and opens the chest.
Stand with feet together and arms extended to the sides of the body. Keep the elbows straight. Roll the shoulders back and down and spreading the collarbones. Rotate the arms out so that the palms face forward. Take a few breaths as you move the shoulder blades down and into the body.
Exhaling, take the right arm behind the back and clasp the left elbow. If this is too difficult, hold the forearm or wrist. With practice, flexibility will improve.
Clasp the right elbow, wrist or forearm with the left hand.
Now lift the chest, spreading the collarbones. Pull the shoulder blades down and into the body, rolling the arms out. Breathe deeply, keeping the lower back long. Do not push the abdomen forward. After a minute, repeat, taking the left arm behind the body first.
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.