Parsva Balasana: Thread the Needle Pose
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:
- Puppy pose | Uttana shishosana
- Eagle pose | Garudasana
- Cow face pose | Gomukhasana
Counter Poses:
- Downward facing dog | Adho mukha svanasana
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:
- Begin in a neutral tabletop position with your hands and knees on your mat.
- Exhale to reach your right arm under your left arm.
- Lower your right shoulder and ear to the ground.
- Keep equal weight in your knees, feet straight out behind you.
- Hold for 5-10 breaths. Release back to table top, then repeat on the other side.
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About the Author
Viparita Virabhadrasana: Reverse Warrior Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
In viparita virabhadrasana (VIP-uh-REE-tuh veer-uh-buh-DRAHS-uh-nuh), experience a member of the “warrior” family with an incredible opening in the side of the torso as well as the stretching the legs. By giving the side of your heart an opportunity to shine (as a side bend rather than a back bend), this posture offers all sorts of positive vibes, including a boost of self-esteem and perseverance.
Philosophy + Origin
The general definition of a warrior is someone who “engages in warfare,” which conjures up images of battlefields, weapons, and violence. The power of reverse warrior is to “turn around” this imagery to think about warriorship in different contexts. The idea of a peaceful warrior, or even a light warrior, is used in yoga to remind students that showing up with love and intention in day-to-day life is just as important, if not more so. When practicing reverse warrior, ask yourself to consider definitions or beliefs in your life from another perspective. There are two sides to each coin, and the better you know both sides, the better prepared you will be to live your life with steadiness, grace, and ease.
