Parivrtta Hasta Padangusthasana: Revolved Hand to Big Toe Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Parivrtta hasta padangusthasana (par-ee-VRIT-tah HAS-ta pod-ang-goosh-TAHS-anna) is a balancing posture that asks for flexibility. Use props and modifications to make this challenging posture accessible from right where you are.
Philosophy + Origin
While the name of this pose is straightforward, many yoga teachers call it dancing Shiva, which opens up a whole new perspective for understanding parivrtta hasta padangusthasana. Traditional depictions of Nataraj, or dancing Shiva, show the arms and legs moving fluidly across the body, which is how the shape of this posture earned it its nickname. Shiva’s dance is often referred to as a cosmic dance of bliss, showing the universal cycles of creation and destruction, birth and death. Practicing dancing Shiva is a recognition of these cycles, and improves the ability to find balance and peace in the midst of eternal change.
ADJUSTMENTS/MODIFICATIONS:
- Place a strap around your lifted foot to create more space.
- Reach your back hand to a wall for extra support.
- Keep your gaze forward or to the side to help with balance.
- Keep your back hand on your hip for added stability.
STEP-BY-STEP:
- Begin standing at the top of your mat. Shift your weight into your right leg, pressing down through all four corners of the foot.
- Draw your left knee toward your chest. Loop your first and second finger of your right hand around your left big toe.
- Stand up tall. Lift your head up and drop your tailbone down.
- Place your left hand to your left hip, level your pelvis. Extend your left foot forward, pressing through your heel.
- Reach your right hand toward the back of your mat.
- Slowly start to move your gaze back towards your right hand.
- Hold this pose for 5-10 breaths before untwisting and slowly lowering the lifted leg down to the floor. Pause in standing for a few breaths before repeating on the other side.
PREPARATORY POSES:
- Revolved half moon | Parivrtta ardha chandrasana
- Revolved triangle pose | Parivrtta trikonasana
- Reclined hand to big toe pose | Supta hasta padangusthasana
SEQUENTIAL POSES:
- Tree pose | Vrksasana
- Dancers pose | Natarajasana
COUNTER POSES:
- Standing forward fold | Uttanasana
- Childs pose | Balasana
SANSKRIT:
- Parivrtta = revolved
- Hasta = hand
- Angustha = big toe
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens and lengthens leg muscles.
- Stretches deep gluteal muscles and outer hips.
- Improves balance.
ENERGETIC BENEFITS:
- Improves mental and emotional balance.
- Boosts confidence.
- Energizes and steadies the mind.
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Malasana: Squat Pose or Garland Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â CONTRAINDICATIONSÂ Â | Â Â MANTRAÂ Â | Â Â MUDRAÂ Â | Â Â PREP POSESÂ Â | Â Â SANSKRITÂ Â | Â Â STEPSÂ Â | Â Â TIPS
A great stretch for ankles and the lower back, Malasana (mahl-AH-sana), which is also referred to as Squat or Garland pose, opens the groin and tones the belly. While comfortable for some, Malasana can be difficult for others. Appropriate adjustments and modifications can help students enjoy the benefits of this posture while strengthening and opening the muscles needed to practice Malasana and other postures.
Philosophy + Origin
There are many beautiful attempts to defend the translation of Malasana as “Garland Pose.” While mala most commonly refers to a garland or rosary, many students have a difficult time understanding how this imagery applies to the pose. Some teachers argue that the shape of the body depicts the bead on a mala, or perhaps the arms look like a mala or garland hanging from the neck. Other teachers will use the story of how this posture is traditionally taken when receiving the gift of a garland from a spiritual teacher. While all very poetic, there’s another lesser-known understanding of Malasana that makes more sense. The word mala can also be translated as excrement. Considering the digestive benefits of this posture, it makes a lot more sense.
