Vyaghrasana: Tiger Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Vyaghrasana is a great core-strengthening pose in preparation for your practice. Lift your belly and hover opposite arm and leg to feel the foundational core strengthening for balancing and back bending poses.
ADJUSTMENTS/MODIFICATIONS:
- Blanket: For tender knees, place a blanket on the ground to add extra cushion.
- Wrist adjustment: For tender wrists, place your fist on the ground rather than a flat palm.
- Balance challenge: Lift and extend the corresponding arm and leg rather than the opposite.
STEP-BY-STEP:
- Begin in table top pose in the center of your mat, with hips directly over knees and shoulders over wrists.
- Keep your gaze down, neck in a neutral position.
- Shift your weight to your left hand and slowly extend your right hand forward, thumb toward the ceiling.
- Lift your naval up away from the ground and extend your right leg behind you, starting with toes touching the ground.
- Gently lift your right toes off the ground, extending the ball mound of your foot behind you.
- Draw your shoulder blades down your back and keep your hips level.
- Hold for 3-5 breaths then return to table top. Repeat on the other side.
PREPARATORY POSES:
- Table pose | Bharmanasana
- Cat pose | Marjarasana
- Cow pose | Bitilasana
SEQUENTIAL POSES:
- Plank pose | Phalakasana
- Tree pose | Vrksasana
- Camel pose | Ustrasana
COUNTER POSES:
- Childs pose | Balasana
SANSKRIT:
- Vyaghra = tiger
- Asana = pose
PHYSICAL BENEFITS:
- Stabilizes core muscles
- Prepares the body for backbends
- Can help improve balance
ENERGETIC BENEFITS:
- Can help improve mental focus
- Thought to engage the solar plexus chakra
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Parsvottanasana: Intense Side Stretch Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
From lengthening the spine to stretching the legs to calming the mind, there’s a little bit of everything in parsvottanasana (parsh-voh-tahn-AHS-ah-nah) Also known as intense side stretch pose or pyramid pose, this shape is helpful for finding balance while stretching hamstrings.
Parsvottanasana requires a combination of flexibility, strength, and patience. With the help of props such as blocks or a wall, this pose becomes accessible for everyone.
ADJUSTMENTS/MODIFICATIONS:
- Blocks: Place hands on blocks to help keep the torso long.
- Wall: Place hands on a wall in front of you to work on strengthening the muscles of the back.
- Heart opening variation: Take the hands in reverse prayer position behind the back to stretch and open your shoulders and chest while also challenging your balance. If reverse prayer isn’t accessible, you can still bring the arms behind the back, reaching for opposite elbows instead.
- Adjust your stance: If the back heel is lifted off of the floor, shorten the stance so you can push through the heel to activate the back leg. For more stability, widen your stance.
