Parsvakonasana - Side Angle

SPINAL HEALTH
Parsvakonasana/Side Angle is one of the foundational poses of yoga that you will find in many yoga classes and sequences. It partners up well with Virabhadrasana II in a standing flow and is very invigorating for the spinal connective tissue. It creates space for the abdominal organs and work to reverse the effect of gravity on our spine. You might also notice after practising this sequence that you are able to breathe more freely through your day. It stretches the intercostal muscles between the ribs and helps deepen the breath and increases intervertebral space. The more lengthened our spine feels the better we are able to take a deep breath and more more fluidly.

The spinal cord runs down the centre of the spine. The nerves branch out between each vertebra and travel around the whole peripheral body to gather sensory information for the brain to process and send back motor information to cause voluntary and involuntary actions. For this signaling system to work well there needs to be healthy lubrication and space for the nerves to travel. Adding Parsvakonasana/Side Angle to your practice will help to maintain this information highway.

THE BENEFITS OF PARSVAKONASANA/SIDE ANGLE
Parsvakonasana/Side Angle stretches the shoulders, spine, inner groins, and glutes; and strengthens the glutes, quads, core hamstrings and shoulders. It has many benefits including aiding digestion, reducing menstrual cramps, stimulates abdominal organs, strengthens lungs and boosts circulation.

This pose is a very good pose to build awareness of the core being a 360 degree wrapping muscle rather than just the front of the body. The upper body is surprisingly heavy to hold at an angle. The full 360 core is working hard in this pose to carry the weight of the upper body. When you are in the pose sinch in at the full 360 waist like a strong corset. This is the transverse abdominis muscle whose main job is to contain the organs of the abdominal region and protect the spine against gravity. You will also feel the internal and external obliques working hard on the upper side of the body to stop your spine from collapsing sideways.

EXPLORING PARSVAKONASANA/SIDE ANGLE IN YOUR PRACTICE
The mini flow in the first row of the sequence targets all the areas you will need for Parsvakonasana/Side Angle – strengthening the glutes, core and shoulders; and stretching the shoulders, spine, groin and side body. On your first round take your time, scan down through your body and check your alignment in each pose. Then run through the flow two or three times with the breath.

Although strictly speaking Parsvakonasana/Side Angle is not a side bend there is certainly plenty of stretch in the upper side body and a lovely opening in the chest. This sequence has lots of side bends built into it to make sure your side body is ready to stretch open in the peak pose. Extension through the spine and lifting up out of the pelvic bowl will help you find space to hinge over the front leg.

For your first Parsvakonasana/Side Angle you will take your elbow to your knee. Press gently into the knee to help you open the chest and spin the bottom waist forward and the top waist back. To make sure your spine and core are working to hold the weight of your upper body try reaching the arm on the knee forward for a breath. For your second Parsvakonasana/Side Angle place your upper hand on the back of your head, press gently into your supporting elbow and circle your elbow and chest open.

ALIGNMENT CUES
This sequence prepares you for Parsvakonasana/Side Angle. There are two standing flows with your peak pose. If you want to extend your practice run through these two main flows twice. If you want to try a few different versions of Parsvakonasana/Side Angle have a look at my Instagram post.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here.

• Inhale, press into your feet to come up, open your hips to the side of the mat, front knee bent. Exhale hinge to your right from your hip joint. Place your right elbow on your right thigh, or place your right hand on a brick, or to the ground inside/outside your right foot.

• Extend your left arm up palm facing the front of your mat, reach your arm over your ear. Press into your nig toe and squeeze into the back of the hips. Lift the arches of your back food and lift the inner seams of your thighs.

• Draw your navel towards your spine. Bottom waist rolls forward, top waist rolls back, gaze under your upper arm.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Baddha Konasana - Bound Angle

SIT WITH WHATEVER COMES
Baddha Konasana/Bound Angle is also known as cobbler's pose, named after traditional Indian cobblers who sat in this pose when they worked. In Ayurveda traditions this pose is touted to be a pose that ‘destroys all disease’. Similar to Malasana it stimulates a healthy gut which has a strong link to our moods and emotional well-being. Stress leads to gut issues and similarly gut issues lead to stress. Baddha Konasana/Bound Angle stimulates the gut and releases happy hormones which relieves stress, tension and anxiety. When we are relaxed and stress free the body functions more efficiently and can concentrate on strengthening the immune system. So unbeknownst to them these cobblers were happily boosting their immune systems as they worked!

Baddha Konasana/Bound Angle is a pose that is accessible for all but requires patience and for the ego checked at the door. Although most pose illustrations will show the knees on or close to the ground, in reality most practitioners will have their knees much further away from the ground. The pose starts the minute to move into it and finishes when you reach the point where you feel sensations. If you find you are getting frustrated by how high up your knees are, concentrate on a different element of the pose like what parts of your body are strengthening. This is not a pose to use strength to push the knees down. In my experience these muscles don’t appreciate undue force and can quite easily be overstretched. Most importantly be patient and appreciate what you can do in the pose.

THE BENEFITS OF BADDHA KONASANA/BOUND ANGLE
Baddha Konasana/Bound Angle is a strong inner thigh and groin stretch. These adductor muscles can often be very tight, particularly if you are a runner, and are often tighter in men. Baddha Konasana/Bound Angle is the perfect pose for gently softening this inner thigh tension. While the inner thighs are stretching the glutes at the back of the hips are strengthening in order to open the hips out. The muscles of the core and the spine are also working hard in tandem to keep your spine upright in this seated position.

In the category of health and wellness benefits Baddha Konasana/Bound Angle increases blood supply and tones the organs of the lower abdominals including the digestive system, reproductive organs and pelvic floor. It stimulates digestion, relieves constipation, menstrual cramps and sciatica.

EXPLORING BADDHA KONASANA/BOUND ANGLE IN YOUR PRACTICE
Journeying into Baddha Konasana/Bound Angle with awareness of the different areas that need to be prepared makes it easier to give it your best shot. As you run through the prep poses, notice if there are particular ones that you find more difficult, spend a bit more time on these poses and breathe deeply in them.

When in the pose use your arms, which are extended and holding onto your feet, as splints to rotate your pelvis into a stacked position and look for a lovely neutral spine with all its natural curves. If you find the pose bothers your knees, try pressing into the outer edge of your feet to prevent your feet from sickling and release some tension from the knee joint.

ALIGNMENT CUES
You will start to prepare yourself for Baddha Konasana/Bound Angle with some gentle inner groin stretching in your warm up. Lengthening up through the spine and lateral bends will help you to find a good strong spine in your peak pose. There will also be some variations of Baddha Konasana/Bound Angle for you to try.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From Dandasana, bend your knees out to the sides, bring the soles of the feet together and place your feet close to your sit bones.

• Hold onto the outer edge of your feet, release your legs out to the sides, press the soles of your feet together.

• Stretch your knees away and down towards the ground, hug your outer hips to the midline.

• Soften your shoulders away from your ears, broaden and expand the chest.

• Inhale, press down into your sit bones to lengthen up through your spine.

• Use your thumbs to open the soles of your feet out like a book, lengthen your inner thighs out to your knee creases, gaze forward.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Adho Mukha Vrksasana - Handstand

FACE YOUR FEARS
Full disclosure, I have a turbulent relationship with Adho Mukha Vrksasana/Handstand! I used to pop up into it without a care in the world, until one of my shoulders buckelled and I exited inelegantly in a heap on the floor with a new collection of bruises to more than just my ego. For many years after I’d break out in a cold sweat at the mention of handstands in classes, until recently I decided enough was enough. It was time to make peace with the pose, tackle my demons, and build strength and trust in my shoulders again.

THE BENEFITS OF ADHO MUKHA VRKSASANA/HANDSTAND
Inversions have become very popular, and for a wide variety of very good reasons too. Inversions aid circulation and help the heart do its job of bringing fresh oxygenated blood to the brain – which is very energising, improves focus and concentration, and reduces stress and anxiety. This boost in circulation flushes out toxins from all the systems of the body and allows it to work more efficiently and build a strong immune system. They are also beneficial for good digestion; building physical strength and stamina; increasing metabolism; regulating hormones; increasing spatial awareness and coordination. Quite an extensive list for a humble upside down pose!

EXPLORING ADHO MUKHA VRKSASANA/HANDSTAND IN YOUR PRACTICE
Prep and practice is key when building up to poses like Adho Mukha Vrksasana/Handstand. Similar to headstand, strong shoulders and core are essential to the pose. I find spending a bit of time lengthening out the hamstrings help in getting you into a good set up position for kicking up. The two areas that haunted me the most were – trusting that my shoulders would stop me from buckelling forward, and having sufficient grounding in my hands to swing up from. So I devised a propped Adho Mukha Vrksasana/Handstand method to support me while I tackled these fears. The set up gradually builds you up towards the full pose. The props can be removed one at a time, as you find comfort in each step, while building strength in your shoulders and core.

ALIGNMENT CUES
Approach this sequence with no expectation or self judgement. Adho Mukha Vrksasana/Handstand is a difficult pose for most, so be kind to yourself and expect to invest a bit of time if it is your first attempt at Adho Mukha Vrksasana/Handstand.

Have a read of the tips below and either print out the sequence or save it onto your device:

HOW TO USE PROPS FOR ADHO MUKHA VRKSASANA/HANDSTAND
Start from the beginning, set up and remove props to find the level you are most comfortable working with. You will need a bolster, two bricks (bricks are chunky) and two blocks (blocks are the flat ones):

• Set your yoga mat up short end to the wall. Place your two bricks perpendicular to the wall, just narrower than shoulder width, on their mid height,. Place your bolster on top of the two bricks. Place your two blocks to the left side of your mat under where your leg foot will be. These will help lift your pelvis up higher when you are getting ready to kick up.

• Place your hands on your mat just under the bolster, shoulder width apart, so that the bolster supports your shoulders. Press down evenly through your hands, grip the ground and lengthen up through your arms to your shoulders.

• Walk your feet in towards your hands as far as you can to a narrow Downward Dog and stack your shoulders over the heels of your hands. Let your head reach down towards the bolser but try to not use the support of the bolster. Think of it as your fail safe.

• Bend your left leg, lift your right leg up as high and straight as you can. Reach your pelvis forward towards the wall.

• Send all your energy to your bent leg and spring your right leg up overhead, follow quickly with the left leg, reach your legs up high, draw your navel towards your spine.

• Hug your outer hips and inner thighs to midline, press through the balls of your feet. To come down, lower your right legs down first and carefully place your left foot down if you have used the stacked blocks.

• When you are comfortable kicking with this setup remove one block and try again; then the second block; then reduce the height of the bricks to their lowest; then progress to ‘How to handstand with a wall’

HOW TO USE A WALL FOR ADHO MUKHA VRKSASANA/HANDSTAND
When you’re ready to move on to full handstand stay at the wall until you are very comfortable with kicking up and balancing without the support of the wall.

• Set your yoga mat up short end to the wall. Place your hands on your mat shoulder width apart, wrists parallel about 6 inches away from the wall. Press down evenly through your hands, grip the ground and lengthen up through your arms to your shoulders.

• Gaze to the ground between your hands, walk your feet in towards your hands as far as you can to a narrow Downward Dog position and stack your shoulders over the heels of your hands.

• Bend your left leg, lift your right leg up as high and straight as you can. Reach your pelvis forward towards the wall.

• Send all your energy to your bent leg and spring your right leg up overhead, follow quickly with the left leg, reach your legs up high, draw your navel towards your spine.

• Hug your outer hips and inner thighs to midline, press through the balls of your feet. To come down, lower your legs one at a time.

TIPS
Below are some extra tips to help you along the way.

• Incorporate lots of Dolphin pose into your practice to build strength and stamina in your shoulders.

• If you’ve just gone to a hip opening class try out your handstand practice when you get home. You’ll notice you can find your narrow Downward Dog easier which is half the battle to lifting your hips up over your shoulders.

• Handstand kick up position is harder work on the shoulders than hanging out in handstand. Get into position and move promptly into your handstand before fatigue or the ‘I can’t’ mindset starts kicking in.

• Run through your prep with your teacher and get as much tips and feedback on where you might be resisting in your kick up.

• If you are new to handstands practice with the guidance of a yoga teacher before you incorporate them into a home practice.

• Avoid practicing headstand if you have a back injury, neck injury, shoulder injury, high blood pressure, glaucoma, sinus infection or it’s your time of the month.

• Handstands are definitely a tricky pose for most people. Prepare to build some handstand drills into your everyday practice if you really want to get with the handstand vibes!

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru