Parsva Balasana: Thread the Needle Pose

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Parsva balasana (PARS-va bah-LAHS-ah-nah) is a simple twist and gentle inversion that can warm up or calm down your body.

Sanskrit:

  • Parsva = turned
  • Bala = child
  • Asana = pose

Physical Benefits:

  • Twists the thoracic spine.
  • Gently compresses the muscles of the upper chest.
  • Stretches the upper and outer muscles of the shoulder.

Preparatory Poses:

  • Childs pose | Balasana
  • Table top |Bharmanasana
  • Cat pose | Marjariasana

Sequential Poses:

Counter Poses:

Adjustments/Modifications:

  • Place a blanket underneath your knees for extra cushion.
  • A similar stretch can be done in seated or standing by crossing one arm over your chest and hooking it with the opposite arm.
  • Place your forearm (rather than your shoulder) on the ground.

Step-By-Step:

  1. Begin in a neutral tabletop position with your hands and knees on your mat.
  2. Exhale to reach your right arm under your left arm.
  3. Lower your right shoulder and ear to the ground.
  4. Keep equal weight in your knees, feet straight out behind you.
  5. Hold for 5-10 breaths. Release back to table top, then repeat on the other side.

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Garudasana: Eagle Pose

ADJUSTMENTS    |     BENEFITS   |    SEQUENCING    |     SANSKRIT    |     STEPS

Eagle pose, or garudasana (gah-rue-DAHS-anna), requires a combination of balance, strength, and flexibility. A great stretch for your shoulders, upper back, and legs, garudasana creates space in your body physically, but also opens up space mentally. To sustain the posture, you must give it your full attention and commitment, drawing your mind to one singular point of focus.

Philosophy + Origin

Although commonly known as eagle pose, the word “garuda” in Sanskrit really refers to a great mythical bird, one with a golden body, white face, and red wings. The king of all birds, Garuda is the vehicle of choice for Lord Vishnu, who serves as the preserver and protector of humans and creation. Garuda is the bird who managed to obtain the elixir of immortality, soma, in order to save his mother Vinata from enslavement.

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