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Pyramid Pose/ Intense Stretch Pose (Parsvottanasana)
- [pars-vo-tahn-ahhs-anna]
As the name suggests this pose is an intense
stretch for the entire body. Our legs secure us firmly to
the ground as our spine falls forward calling upon balance
and concentration while promoting inner calm.
- Standing in Tadasana, turn your right foot out
slightly. Then, step the left leg forward so that your stance
is fairly wide, yet comfortable. If you feel too wide or too
close, adjust your stance. You will be looking over your left
leg, your hips squared with the left leg.
- Take the arms behind the back holding onto your
forearms. Stand here for a few cycles of breath to gain a sense
of balance, root your legs into the ground and to feel the stretch
in the legs.
- Inhale deeply while lifting the chest and looking
upward, being careful not to strain the neck. Begin to exhale
while bending forward, leading with the chest. Come down toward
your left leg and tuck your chin in towards your chest, when
you reach your limit. Concentrate and hold, while breathing
fluidly.
- If balance is compromised, release the arms
so that your fingertips gently touch the floor on both sides
of the foot. If you cannot reach the floor, place them on your
leg, without depending on the leg for support. You will need
to bring your awareness into the lower back for support.
- Breathe into the backs of the legs where you
feel the stretch. Lengthen the spine, deepening the pose on
your exhalation.
- To come out of the pose, inhale and roll the
torso up starting from the base of the spine. When you are upright
again, allow the breath to guide your reflection before stepping
your feet together. Repeat on the other side.
Benefits:
- Strengthens and stretches entire leg and back
- Strengthens and tones abdomen; improves digestive
system
- Massages liver and stomach
- Improves complexion, hair, eyes and cools the
brain
Cautionary Notes/Modifications:
- Adjust your back foot
to accommodate the rotation toward your forward leg.
- Variation: clasp hands behind the back and
extend the arms away from you as you fold forward
- Before descending the
torso, open the shoulders, lengthen the spine as you look
upward starting at about 45 degrees, (more if your neck
is strong and uncompromised) coming into a back bend.
- Do not come down into
the final posture if you are suffering from any abdominal
illnesses
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