South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

Description: Come to Tadasana (mountain pose) in the middle of the mat, facing the long edge of your mat and descend onto your knees. Place a folded blanket under your knees. Balancing on your left knee extend the right leg out to the side with the right foot parallel to the short edge of the mat. The sole of the foot should be firmly anchored into the mat. The knee on the extended leg will be facing forwards towards the long edge of your mat. (A stronger alternative is to point the toes in plantar flexion towards the short edge of your mat. In this position the knee will be facing up towards the ceiling. You should still have your foot firmly planted on the mat).

Raise the left hand above the head, palm facing to the right, and slowly bend the torso to the right over the extended leg. Slide the right hand along the right leg as the torso extends over it. Let the left arm stretch over the head towards the right side. Palms of the right and left hands should face each other. Breathe into the pose and incrementally extend the pose from your minimum edge into your maximum edge.

Hold briefly, breathing smoothly and rhythmically.

To come out of the pose, engage the abdominal muscles and inhale to raise the left arm up, and bring the torso to an upright position. Exhale the left arm down to your side and return the right leg in beside the left leg, to a vertical kneeling position.

Balancing on your right knee extend the left leg out to the side and repeat the above process on the opposite side.

Counter Pose: Kneel to face the front of the mat and release into Child’s Pose.

You may also roll onto your back into Apanasana to release any tension in the spine.

Benefits: This pose is a lateral stretch to the spine, a hip opener and a side bend extension – stretching the side body from the hips right up into the shoulder area. It trims the waist and expands the intercostal muscles in the rib cage area, allowing for more effective breathing.

Cautions: Be sure to hold your neck where it is happy. Always hold the neck in line with the spine, not allowing it to drop down out of alignment. Choose the most comfortable position for your neck…You can look down towards the knee, or straight ahead, or challenge it more by looking up towards the ceiling.

Those with osteoporosis, weak back muscles or tight groin or hamstring muscles should move slowly into the pose, and only into their “minimum edge” or their first area of resistance. Pregnant women should avoid this stretch or do it with reduced vigour as explained below.

Modifications: For those with extreme hypertension, soften the amount of energy you put into the stretch. If bending to the right, rest the right forearm on the thigh, offering more support for the torso. Keep the left hand on the hip instead of raising the left arm overhead.