Bound Revolved Side Angle Pose- Parivritta Baddha Parsvakonasana

Bound Revolved Side Angle Pose

  • Parivritta Baddha Parsvakonasana

Parivritta Baddha Parsvakonasana (Bound Revolved Side Angle Pose) is an intense variation of Parsvakonasana. This asana is not only challenging but is also a great chest opener. It requires better control on legs, hips, and hamstrings. Entire torso is strengthened and stretched by adding the twisted arms in the side angle pose. It also opens the shoulders, giving relief if your upper body is stiff. In Sanskrit, Parivritta means “Twisted”, Baddha means “Revolved”,  Parsva means “side”, kona means “angle” and asana meaning pose. Parivritta Parsvakonasana works on the Anahata Chakra, Manipura, Swadhistana Chakra and Mooladhara Chakra. 


Steps to do Bound Revolved Side Angle Pose / Parivritta Baddha Parsvakonasana

  • Stand in Tadasana.
  • Right foot far back. Inhale, stretch the hands, torso in line with legs.
  • Make sure your left foot is at 90 degrees angle and right foot 45 degrees .
  • Exhale, bend your right knee, twist the trunk towards left, take the left arm under thigh in a twist while the right arm is in a bind around the extended right leg.
  • Try keeping both your shoulders in a line. Keep breathing while in the posture.
  • Inhale, raise up, exhale and stand in Tadasana.
  • Repeat on the other side.

Tips for beginners

  • Pay attention to your back foot so that it can save you from any injury. Work on your hamstrings before you attempt the pose. 
  • You can use props to support your asana. Support your heel by placing it on a block, or a wall to help you maintain your balance.
  • Preparatory pose can be sethubandhasana, kapotasana, janu shirsasana and gomukhasana.

Benefits

  • Strengthens and stretches the legs, knees and ankles.
  • Stretches the groin, spine, chest and shoulders.
  • Stimulates abdominal organs.
  • Improves digestion.
  • Improves balance, helps in treating infertility, lower back ache, osteoporosis and sciatica.

Watch out for

  • Don't twist the neck in case of neck pain.
  • Avoid it if you have headache, migraine or insomnia.
  • In case of knee injury avoid this asana.

Variations

  • Parivritta Parsvakonasana can be combined with Trikonasana, Parivritta Trikonasana and all the Veerabhadrasana series for variations. 
  • Parivritta Parsvakonasana is a variation of Parsvakonasana.

   

Five Pointed Star Pose-Utthita Tadasana

Five Pointed Star Pose

  • Utthita Tadasana

In the Utthita Tadasana (five-pointed star pose), the body is arranged to resemble a star with the arms extended shoulder-width apart, the legs spread apart, and the head straight on the tailbone as if the body were perfectly woven into a string. The body's chakras are all greatly balanced by it. Yoga instructors can use this pose for element yoga as the prana flows like fluid inside, creating harmony with the cosmos and bringing out the shining star aura in the practitioner. Dancers and gymnasts can benefit from this pose because it promotes body balance. Since different five-pointed star poses can be created from this pose, it is regarded as a base pose. The five pointed star activates Swadhisthana chakra and Mooladhara chakra. 


Steps to do Five Pointed Star Pose / Utthita Tadasana

  • Stand on the side of the mat in Tadasana. Now take a wide gap between the feet by stretching the legs.
  • Make sure your toes are pointing sideways. Inhale, stretch the hands over the head, exhale, bending the knee keeping the thighs parallel to the mat.
  • Try bending the elbows bringing them in line with shoulders. .
  • Keep breathing while holding the pose. Don’t strain the neck.
  • Inhale, slowly come up to the center. Exhale & relax the hands, bring the legs together.

Tips for beginners

  • To maintain better balance, start your practice with wall support. 
  • Prepare your body by proper warm ups. 

Benefits

  • This pose opens and energises the body
  • Opens chest and shoulders
  • Improves the blood circulation and respiration.

Watch out for

  • Avoid practicing this pose if you have injury in legs, neck, arms and shoulders.
  • If you have lower back problems then perform according to your flexibility, capacity and comfort level.
  • High or Low BP patients avoid this pose.

Variations

  • Place the hands on the hips for a better variation.
  • Using a yoga strap will add intensity.

   

Goddess Pose-Utkata Konasana

Goddess Pose

  • Utkata Konasana

Goddess Pose (Utkata Konasana) energizes and warms the entire body, especially the lower body. It stretches the inner groin, inner legs, and chest while strengthening the legs, glutes, calves, ankles, and spine. It is a very calming and grounding hip opener that releases emotional tension, eases stress and tension, helps with digestion, and relieves tension. The Goddess Pose opens up the pelvis and strengthens the pelvic floor, this pose is very beneficial for pregnant women.The Utkata Konasana works on the Muladhara Chakra, Swadhishtana Chakra and Manipura Chakra


Steps to do Goddess Pose/  Utkata Konasana

  • Stand on the side of the mat in Tadasana. Now take a wide gap between the feet by stretching the legs.
  • Make sure your toes are pointing sideways. Inhale, stretch the hands over the head, exhale, bending the knee keeping the thighs parallel to the mat.
  • Try bending the elbows bringing them in line with shoulders. .
  • Keep breathing while holding the pose. Don’t strain the neck.
  • Inhale, slowly come up to the center. Exhale & relax the hands, bring the legs together.

Tips for beginners

  • Try to keep your thighs parallel to the mat. 
  • To maintain better balance, start your practice with wall support. 
  • Prepare your body by proper warm ups. 
  • Malasana, Utkatasana, Uttanasana and Baddha Konasana are preparatory poses that will help.

Benefits

  • This pose stretches the backs of the legs – Hamstrings, calves, glutes and lower back.
  • It helps to open up the hips.
  • Stretches the shoulders, chest and spine.
  • Also relaxes the body and calms the mind.
  • Very good for lower abdomen

Watch out for

  • Avoid practicing this pose if you have injury in legs, neck, arms and shoulders.
  • If you have lower back problems then perform according to your flexibility, capacity and comfort level.
  • High or Low BP patients avoid this pose.

Variations

  • Kashtatakshasana and Parivritta Utkata Konasana are intense variations for the Goddess Pose. 

   

   

Humble Warrior Pose-Baddha Veerabhadrasana

Humble Warrior Pose

  • Baddha Veerabhadrasana

Baddha Veerabhadrasana (Humble Warrior Pose) is one of the yoga asanas that falls in the intermediate category. This is also one of the asanas in the series of warrior poses. The Baddha Veerabhadrasana can be a challenging pose for beginners. This asana stimulates the nervous system and also the abdominal muscles. Baddha veerabhadrasana helps in strengthening the legs and ankles.The humble warrior pose works on Vishuddhi Chakra, Manipura Chakra, Swadhistana Chakra and Muladhara Chakra.


Steps to do Humble Warrior Pose /  Baddha Veerabhadrasana

  • Begin in Warrior I stance with the right leg back.
  • Interlace your fingers behind the back. Inhale to expand the chest and lungs. Stretch the hands back.
  • As you exhale, continue to keep the chest open and gently bow forward.
  • Inhale and come back up. Exhale and relax.

Tips for beginners

  • Practice Warrior I and Warrior II poses thoroughly to gain balance on the mat.  
  • Regular practice of Gomukhasana and yoga mudrasana will help in flexibility and strengthening of arms and shoulders.

Benefits

  • Strengthens your thighs, ankles, and the feet.
  • Opens up your hips and shoulders

Watch out for

  • Knee injuries –be on the toes on the leg that is behind.

  • Avoid if you have lower back injuries

  • Shoulder injuries - modify arm position by clasping elbows

Variations

  • Humble warrior pose is a variation of Veerabhadrasana I and Veerabhadrasana II. 
  • You can hold your palms in namaskara instead of interlocking the palms. 
  • Use of props like chair or partner support can decrease or increase intensity of asana.