Side angle poses such as Parsvakonasana and Trikonasana can be difficult when a yogi has back or joint problems - there is a lot of strain on the sacro-iliac joint and pelvis when coming into the full posture (ie bringing the hand to the floor or foot). Also with a scoliosis there is a danger of curving into the posture on the side of the convex curve, rather than stretching the spine out into a side bend.
However, side stretches are as important for stretching, strengthening and aligning the spine as more vertical postures so I am loathe to leave them out of a practice altogether - a modification is therefore called for!
Standing with the legs wide, the feet parrallel and the hands on the hips take a few moments to check in on your breath and your alignment. Then turn the right foot out and the left foot in slightly, lining up the heel of the right foot with the instep of the left. Square the shoulders back to the front.
On an inhale, bring the arms out to shoulder height, palms facing down.
Exhale - bend the right knee over the ankle and bring the right forearm on to the right thigh. Stretch the left arm, hand and fingers up to the ceiling, feeling the energy in the fingertips and drawing down through both feet equally.
As you inhale return to the starting position. Repeat 5 times holding the last one for 5 breaths.
If you want to you can then come to trikonasana from here by straightening the right leg as you inhale and bring the right hand on to the right shin (no lower). Turn the head to look up at the left hand if that feels OK on the neck and hold for 5 breaths.
To come out bend the right knee again and come into a Warrior 2. Take a breath here and on an inhale straighten the leg, release the hands to the hips and bring the feet to parrallel again.
Repeat to the other side, noticing any differences between one side and the other - especially if you have a scoliosis.
Finish with a gentle forward bend to release the lower back.
Namaste Yogis :)
Wednesday, 1 April 2009
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