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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Virabhadrasana II: Warrior II Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Warrior II, or virabhadrasana (veer-ah-bah-DRAHS-anna) II, is a strengthening pose that improves physical and mental endurance. Its ability to stretch your upper legs and ankles while also expanding your chest and shoulders makes it an essential foundational pose for most asana-based (pose-based) yoga practices.
Philosophy + Origin
While warrior II is a strong pose, it also requires balance and steadiness. Although many origin stories for virabhadrasana II describe the shape of the pose as the stance Virabhadra took as he drew his sword to remove the head of his enemy, any student who has practiced the pose will learn that, while fierce, there’s also a gentleness within the physical lines. The yogic philosophy of sthira sukha, or balancing effort with ease, can be applied when practicing warrior II. How can you harness your warrior spirit while not losing sight of your gentle spirit and your commitment to ahimsa, non-violence?
