Featured Asana

Though this is generally considered an Intermediate pose, it is fun and empowering to practice. It makes one feel open and light. I recommend this pose as part of a regular practice, especially for women.

The First Time:
Stand beside a wall with your right foot about 4-6 inches from the wall. Place a block about 8-10 inches in front of your right foot (it should be below your shoulder joint when in the pose). Bend your right knee as you reach to place your right hand on the block. Lift the left leg. Use the wall for support by leaning the whole back side of your body against the wall and open (externally rotate) the left hip/leg as far as is comfortable. The left hand can rest on the left hip. If you are comfortable doing so, you can then straighten the right leg and then raise the left arm. Gaze is towards the floor to start. If your neck is comfortable, you can turn your gaze slowly up towards your left hand. Don’t worry if this left side of the body doesn’t touch the wall to begin with. If this is the case, then leave the left hand on the hip until your body is able to open more.

By practicing with the wall you can experience this sense of openness without having to struggle so hard with your balance. It gives you a good sense of the full expression of this pose without the wall.

The next stage: (without the wall support)
Again place a block about 8-10 inches in front of your right foot. Bend your right knee as you reach to place your hand on the block. Rest your left hand on your left hip. Inhaling, lift the left leg to hip height. Exhaling, straighten the right leg. Take a breath feeling grounded in the base leg. Continue to breath deeply, then activate your bandhas and open up the left hip/leg (externally rotate). Take a breath to feel stable here. With your next inhale lengthen the spine, exhaling rotate the chest/left shoulder open. If you are able to, open the chest/shoulder so it is parallel with the walls, only then lift the left hand above the nose. (It should feel like a natural extension of the pose.) Neck is long and neutral with the spine. Shoulders are relaxing away from the ears. Feel the energy flow from fingertips to fingertips. Breath. If you feel very balanced and stable, slowly lift your gaze half-way and then towards the left hand.

The next stage:(without block) If you are very comfortable with the previous stage using the block and have the appropriate flexibility, then you can try without the block. Fingertips or flat palm on the floor. (Eventually you may even balance here without the fingertips touching the floor!)

Hints: Build the pose from your base of support – the right foot. Feel the foot strongly rooting into the floor – try briefly lifting the toes which will ground the pad of the foot and also activate the quadriceps (this helps to avoid hyperextending the knee). Bring this stability up the leg activating the quadriceps while having an awareness of the lower leg energy. Feel as if the leg joints and bones are stacked effortlessly. Then broaden this stability to the upper body, core and left leg by -- activating your mula bandha and uddiyana bandha, externally rotating the left hip joint and leg, and dorsi-flexing the left foot. This creates a long, strong line along the top of the T. Finally lift the left hand above the nose feeling energy flow from fingertips to fingertips. Shoulders are relaxing away from the ears creating lots of space through the throat, neck and chest. It is really important to take this pose slowly, building upon each stable layer. Don’t rush the journey in and out of the pose. Try taking 5 breaths getting into the pose and then try to be in the pose for another 5 breaths, and 5 breaths coming back out.

Coming out of the pose: Reverse the pose by slowly lowering the gaze, then lowering the hand to the hip, rolling the hip towards the floor, lower the foot to the floor as you bend the right leg again. Come to standing (Tadasana). Pause…..Listen….Repeat on the other side.

Modifications: Using the wall and block as above.

Contraindications/Cautions: Contraindicated for sacroiliac misalignment. If you have any neck problems, don’t turn your head to look upward; continue looking down or straight ahead and keep both sides of the neck evenly long. Headache or migraine, low blood pressure, diarrhea, insomnia.

Benefits: Improves respiration and increases circulation in your chest and pelvis. It helps slow heavy menstrual bleeding, helps menstrual pain, and works for countering symptoms of PMS, fatigue, morning sickness and depression/anxiety/stress. Improves digestion. Strengthens the abdomen, ankles, thighs, buttocks, and spine. Stretches the groins, hamstrings, calves, shoulders, chest, and spine. Improves coordination and sense of balance.

Submitted from Gail Thompson. A certified SOYA Teacher for the Creston area.