Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga posture - Parsvottanasana
Translation: Intense Side Stretch Pose
Step the legs apart then step one leg out a little so they are hip
width apart and the distance between them looks similar to that shown
Interlock the fingers behind the back and extend the arms up and
stretch the shoulders back.
While in the posture lengthen through the belly and chest. This will
allow more space for breathing.
The hips are in good horizontal alignment when the legs are close.
Increasing the distance opens the hips and increases the stretch in many
areas especially in the lower back. The side of the body begins to look
and feel a little compressed when the distance between the legs is
increased too much. It gets harder to place the outside of the back legs
heel on the mat.
Balance is sometimes hard especially when entering the posture. Use the
pinky toe and the big toe for stabilizing the body when entering and while
Weight usually shifts on the surface area of the feet when this yoga
posture is entered. In the front foot the weight and forces will move
outwards. To prevent this rotate it inwards.
Push energy through the outer heel in the back foot. Weight usually moves to the inner front part of the back foot.
The hamstring muscles are stretched in the leading leg (the biceps femoris,
semitendinosus and the semimembranosus).
Anterior muscles in the shoulders are stretched.
Muscles in the lower back are stretched.
Falling Warrior Salute