South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

This asana is a lovely upper back and spine release that also provides a nice stretch for the outer hip. I’ve never had a student that didn’t love this pose! I usually sequence this pose closer to the end of a class so that they can really relax into it. Hold for one minute or 5 breaths.

Alignment Tips
Begin with arms outstretched at shoulder height, backs of the palms resting into the floor. Knees hug into chest and as you exhale allow knees to move to the right. Keep knees together to enlist core support as you lower legs to floor (or lower knees to a bolster if student is very tight). The top knee can be drawn down with the opposite hand for a deeper stretch in the outer hip. To complete the pose the gaze turns toward outstretched fingertips (away from the direction the knees are turning)

Modifications
Legs can be kept straight for a deeper hip stretch. Twist can be done over a cylindrical bolster to open the sides of the waist more (this is a deep one). And if the student is very tight and can’t keep the upper back and shoulders down with the legs twisted to the side, then the legs should be supported on a stack of blankets or a bolster so that they can open the upper back.

Submitted from Natalie Rousseau. Natalie is a graduate of the SOYA Teacher Training and teaches Yoga for Surfers in Tofino, BC.