Uttitha Parsvakonasana A & B: The Steps
UTTHITA PARSVAKONASANA A (5 MOVEMENTS)
- EKAM: Inhale, extending dramatically to the right with arms outstretched. Let’s pretend you’re auditioning for an interpretive dance.
- DVE: Exhale as the right hand lowers and the left arm reaches upward to the heavens. Don’t fall over now.
- TRINI: Inhale, returning to a lofty upright position with feet and arms parallel. Feel like a superhero yet?
- CATVARI: Exhale as the left hand lowers and the right arm ambitiously reaches up.
- PANCA: Inhale, rising back to that perfectly imperfect upright human posture.
UTTHITA PARSVAKONASANA B (5 MOVEMENTS)
- EKAM: Inhale, arms extended out like a human scarecrow, but glamorously.
- DVE: Exhale, twist and lower the left hand. Just twist it out, no biggie.
- TRINI: Inhale, arms parallel, standing as upright as the Tower of Pisa on a vacation day.
- CATVARI: Exhale, twisting with the right hand lowered as if you’re reaching for a penny you dropped.
- PANCA: Inhale, returning to the vertical position and exhaling into Samasthiti. Sigh of relief here, feel free.
Anatomy of Utthita Parsvakonasana
Ah, Utthita Parsvakonasana, where you smoothly transition from Warrior II into an Extended Lateral Angle Pose. Remember your body’s training as a spear thrower? Now, complete that beautiful imaginary spear throw with a lateral flex. Just picture the back arm pretending to have importance as it stretches overhead, creating a dramatic full stretch along the upper side. The back foot’s job is no waltz either; it rotates inward while the front foot turns outward, leading the whole charge. Knees play the gracious chaperone, with the torso bending admirably over the front thigh. Shoulders and pelvis, constantly warring for sovereignty, communicate through your mighty spine.
Breathwork steals the show here; the Ujjayi breath should be your soundtrack, as it completes the sequence with rhythmic ocean waves.
Basic Joint Positions
- Back foot turns in, about 30 degrees of mood.
- Front foot turns out a bold 90 degrees, setting the stage.
- The back knee straightens. Impressive, isn’t it?
- The trunk flexes and rotates upward, thankful for gravity’s sporadic kindness.
- Lower shoulder abducts while the upper arm reaches overhead. What a team!
Steps for Execution
Engage the abdominals and hip flexors like they owe you rent, bending the torso over the leg at front. That back foot? Nail it into the floor like it’s auditioning for stability. While you proceed, integrate actions like connecting the upper arm with the outer knee for gracious leverage, ensuring proper alignment and counteractive stability throughout this marvelous spectacle of a pose.
PARIVRTTA PARSVAKONASANA
Parivrtta Parsvakonasana, or Revolving Lateral Angle Pose, is where you harmonize a twist and a stand. It’s like they’re performing the tango on your spine. Shoulders and pelvis act in opposition, creating a dance of twisty brilliance. Anchoring the upper arm into the thigh generates power for that torso to pivot, while the back leg sensationally externally rotates.
As with our warrior quests, this pose keeps the front hip and knee working together while the back extends gallantly in contrast. Proper stabilization relies on a coordinated effort—limbs and core harmonizing like a makeshift orchestra playing your yoga symphony. With this skeletal interplay, you allow for dynamic movement along the spinal axis and beyond.
Basic Joint Positions
- Back foot rotates in a glorious 90 degrees.
- Front hip and knee join forces in a 90-degree angle harmony.
- Wrist extends, while elbows flex as if questioning their existence.
- Shoulders abduct as the cervical spine rotates with big ambitions.
Preparation Steps
We start with a humble lunge, maintaining back knee to the floor for balance, which feels a lot like yoga limbo. Engage those abdominals to spin the torso, pressing the elbow against the knee—it’s an elaborate handshake of sorts. As flexibility improves, up the ante towards a full pose while emphasizing stability in hips and torso like you’re preparing to break into a yoga jobs market.
Execution Steps
Activate proficient muscle groups through personalized yoga choreography. This harmonious extravaganza fosters stability while enhancing muscle conditions, ultimately improving your overall Parivrtta Parsvakonasana experience.
Summary
By expertly engaging and relaxing the right muscles—from the torso to the legs—you contribute to a symphony of dynamic flexibility and strength, creating an awe-inspiring ballet in both Utthita Parsvakonasana and Parivrtta Parsvakonasana.
For more sardonic yoga knowledge, please visit: Ashtanga Study Guide: The Count.