Yoga Poses-Revolved Lateral Angle Poses

Revolved Lateral Angle Pose is one of the most common and attractive Standing Yoga Poses. Beginners who want to learn Yoga Poses can practice this Yoga Pose if they have enough flexibility and guidance from experienced instructor. It is considered as one of the most popular Yoga poses.

Intention

There are some Yoga Poses which has common intentions. Triangle Pose, Extended Side Angle Pose and Revolved Lateral Angle Pose are the Yoga Poses which have some common intentions including strengthening the feet, ankles and legs to support the torso and developing the quadriceps to strengthen and protect the knees.

• To lengthen and rotate the spine while creating a strong, stable foundation in the pelvis
• To strengthen the feet, ankles and legs to support the torso
• To develop the quadriceps to strengthen and protect the knees

Benefits

There are some Yoga Poses which have some common benefits. Triangle Pose, Extended Side Angle Pose and Revolved Lateral Angle Pose are some Yoga Poses which have some common benefits.

• Strengthens the feet, ankles and knees, creating strong active supported legs that are able to support the torso in complicated standing poses
• Develops the quadriceps, which protects and strengthens the knees, promoting balance in standing poses
• Increases the ability of the spine to rotate and the torso to twist
• Stretches tones and massages the inner organs of the torso
• Stretches and tones the muscles of the waist and back
• Releases tension in the muscles that support and move the spine
• Increases the ability of the torso to twist
• Assists in the digestion of food because tissue pumps are created in the intestines, increasing circulation

Contraindications

Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses.

• Injuries or inflammation of the ankles, knees or hips
• Unable to balance without support
• Avoided during menstruation
• High Blood pressure
• Migraines or stress headaches
• Final trimester of pregnancy
• Hiatus hernia
• Injured or inflammation of the neck

Teaching technique

1. Stand in Mountain Pose facing the side edge of the mat
2. Step the feet wide apart into a comfortable position
3. Stand on the ball of the left foot then push out through the inner heel of the right back foot until it is at a 15 degree angle
4. Create a vertical lateral line from the outer ankle to the knee, hip, shoulder and ear
5. Rotate the front right foot 90 degrees with the inner edge of this foot aligned with the inner arch of the back left foot
6. If the front knee does not align with the front right foot, release the front right foot and align it
7. with the front knee to protect the medial ligament
8. Activate Mula Bandha on the exhalation to promote stability in the pelvis and legs then activate
9. Uddiyana and Jalandhara Bandhas on the inhalation to lengthen, straighten and support the upper spine, thoracic and cervical
10. Inhale and raise the arms laterally in line with the shoulders with active palms to activate the triceps of the upper arm
11. Exhale bend the front knee and sink down into Warrior Pose 2 with the front thigh parallel to
12. the floor
13. Inhale push back into the inner heel of the back left foot and extend the right hand forward
14. extending and lengthening the lower right side of the torso
15. Exhale activate Mula Bandha to protect the sacroiliac joint of the pelvis, draw the navel towards
16. the spine and around to the right, beginning the twist.
17. Continue to twist the torso towards the right, the twist originating from the navel progressing to
18. the floating ribs, then the shoulders and lastly the chin, supporting this twist with the left forearm on the right knee
19. Inhale push back into the inner heel of the left foot and extend and lengthen the spine in the opposite direction, creating postural alignment with the pelvis and lower the left hand to the floor on the outer blade side of the font right foot
20. Hold Revolved Lateral Angle Pose using thoracic horizontal inhalation to open and expand the ribcage, to release tension in the muscles of the back and then exhale continue to rotate the torso towards the right up towards the ceiling using the space that the inhalation created
21. Exhale release the twist, then inhale raise the spine into a vertical position creating
22. Warrior Pose 2 then exhale straighten the front right leg into a standing position
23. Turn the feet to face the side edge of the mat, and then bring the feet together into Mountain Pose

Modifications

Most of the Yoga Poses have some modifications and one should know these modifications.

• If you are unable to practice this asana, create personal confidence and postural integrity by practicing Warrior Pose 2 to develop the physical ability to be able to practice Revolved Lateral Angle Pose
• Place a chair underneath the front thigh to support the weight of a torso with the back of the chair in the direction that you wish to twist then use the leverage of the arms and hands holding the back of the chair to twist the spine and torso in that direction
• The knee of the back leg can be placed on the floor to create balance and stability in the asana while lunging forward creates a psoas stretch
• The heel of the back foot can be lifted, moving onto the ball of the foot to support the asana and modify the twist of the torso which will not be as intense
• The lower arm can be placed under the front thigh to reach around behind the back and clasp the upper arm, which is dropped down behind the back
• If extending the upper arm in lateral line with the torso is too intense, the arm can be lifted vertically towards the ceiling

Common Misalignments

• The arches and ankles of the feet are allowed to collapse
• The front foot is allowed to roll over onto the outer blade, lifting the inner arch and destroying the integrity of the ankle
• The stance is too narrow causing the knee to go forward of the front foot, overextending the front knee
• The front knee is allowed to rotate inward or outward so it is no longer above the front foot, losing its postural integrity
• The back knee is allowed to bend which removes the support of the back leg
• Mula Bandha is released, allowing the pelvis to tilt, losing its postural integrity with the lumbar spine Uddiyana Bandha is released, allowing the spine to curve forward, exaggerating the thoracic curve and allowing the front of the torso to slump
• Jalandharabandha is released, allowing the cervical spine and the head to come forward, losing its postural integrity and alignment with the thoracic spine
• Focus on Svadhisthana the element of Water that represents fluidity and resides in the physical body in the pelvis

Counter pose

Feet Wide Pose to release tension in the lower back, hamstrings and glutes. It is a mild inversion which calms the mind and central nervous system, lowers blood pressure and calms the breath.

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Benefits of Parighasana

Hatha yoga is a branch of yoga which deals with the physique and its movements strengthens, elongates and vitalizes each and every part of the body, removes illnesses and concentrates on the connection of inner and outer movements. Hatha yoga involves various yoga postures or asanas to be practiced in order to let the universal vital force or Prana to freely flow through your body and energize your Energy centers or Chakras. Parighasana or Gate Pose is one such Asana. Parighasana benefits are many. It demands the active participation of the whole body and provides special attention to the back part, the side parts and the abdominal organs of the body. Parighasana benefits include the energizing and invigorating of corresponding Chakras or the energy centers- the heart chakra, naval chakra and the Muladhara.

In order to practice parighasana you have to stretch and curve your whole torso, legs and hands. Thus the muscles of your back part, side parts and legs get stronger and healthier. Through strengthening and elongating the intercostals, the ribs, the abdominal organs and the hips it improves the respiratory system as well as the digestive system enormously; and gives you freedom from respiratory and digestive disorders or illnesses, like- asthma, cold and gastric diseases. Moreover it concentrates and energizes the lungs, liver and the kidneys and can cure the diseases related to them. Parighasanabenefits also include the improved spinal flexibility and strength.

Through stretching the legs completely Parighasana makes the hamstrings, ankles and groins stronger and flexible. Moreover the muscles of the hands and the arms are also stretched and strengthened.

To practice Gate pose and to enjoy parighasana benefits you have to follow some easy steps and have to appear like an arched gate. The steps are as follow-

At first, kneel down on the floor. If your knees are sensitive you can use soft mattress or low bolsters beneath them. Place your hands horizontally keeping the palms downwards.

Stretch your right leg by the side. Keep the sole of your right foot parallel to your left thigh while the kneecaps will face the ceiling. Your left thigh will be right beneath your left hip. Or you can keep the ball and the heel of your right foot touching the floor completely. If you are a beginner or have problems controlling your movements completely then it will be better for you to use something as a barrier or support to your stretched right foot.

After that, curve your torso towards the stretched right leg and rest the right palm on your sheen. At the same time raise your left hand upwards keeping the palm downwards and slowly keep on raising it ultimately curving it over the year and the head, while you right palms may touch the ankles.

Breathe slowly. Inhale while straightening up a little and bend deep while exhaling.

Now slowly come back to your kneeling down position again tracing back the steps until your hands are horizontal again. Now with an exhalation put your hands down to your sides.

Lastly, do the same on the other side- stretching your left leg this time and following the same breathing pattern. Keep on doing it on both sides as long as you are comfortable with and always remember not to overstrain yourself. Go steady and enjoy the Parighasana benefits.

Gate Pose: an introduction

Normally our front side of the body gets all the attention in our day to day life but the back part and the sides remain ignored and unattended. The best thing about yoga is that it gives attention to every portion of your body along side of giving importance on every aspect of your consciousness. And for this purpose various yoga postures are there which give comprehensive amount of focus on our ignored back and flank part of the body. Parighasan or Gate Pose is one such posture.

To practice Gate pose you have to follow an easy seven step way and have to appear like an arched gate. The steps are as follow

At first, kneel down on the floor. If your knees are sensitive you can use soft mattress or low bolsters beneath them. Place your hands horizontally keeping the palms downwards.

Then stretch and straighten your right leg to your right side and place your heel in line with your left knee keeping the kneecap facing the ceiling. You can keep your sole parallel to you left thigh or you may keep the ball or toes of your foot touching the ground. Keep the left knee right beneath your left hip.

After that, curve your torso towards the stretched right leg and rest the right palm on your sheen. At the same time raise your left hand upwards keeping the palm downwards and slowly keep on raising it ultimately curving it over the year and the head, while you right palms may touch the ankles.

Breathe slowly. Inhale while straightening up a little and bend deep while exhaling.

Stay in that position according to your ease.

When you are finished slowly exhale and come back gradually to your normal through retracing the steps. First erect your torso again to make your hands horizontal again while exhalation. Inhale and take back your right leg to its former kneeling position- beneath the hips. Exhale and put your hands down by the side of your body.

Lastly, do the same on the other side- stretching your left leg this time and following the same breathing pattern. Keep on doing it on both sides as long as you are comfortable with and always remember not to overstrain yourself.

There are many benefits of practicing Gate pose. It is very much helpful for the muscles of the sides and backs for getting stronger and more flexible. Through stretching and concentrating on the intercostals it enables the lungs to perform better and deepens the breaths. Thus Gate pose can very easily cope with any type of respiratory disorders like- asthma, colds etc. Moreover it stretches, strengthens and concentrates on the spine, liver and other abdominal organs and improves digestive system and enables the lungs, liver and the kidneys to perform better.

While practicing any yoga posture always remain calm and serene. Concentrate on your inner physical and mental movements. Focus on peace and bliss. Breathe slowly and smoothly. Breathing should be naturally flowing and free. Try to feel the energies or Prana flowing in an out of your body along with your breaths. Concentrate on your Chakras or the energy centers to feel the Prana flowing through them. During Gate pose specially feel the heart opening to the Universal Force. 

An introduction to Parighasana

Parigha means an arched beam or structure with which a wooden or iron gate can be adjusted. So, parighasana is a yoga posture, which involves you to pose like a gate using your whole body. Generally in our daily life our front part of the body gets all the attention and our back and side parts of the physique remains unattended. But yoga is such a discipline which ignores nothing. Everything and every aspect are of the same importance to it. In this regard Yoga has some very effective postures which give attention to our ignored back and side part of the body. One such posture is Parighasana.

Parighasana is an advanced sort of pose which demands some preparatory poses to be practiced before applying Parighasana. Poses like- Adho Mukha Svanasana, Baddha Konasana, Prasarita Padottanasana, Supta Padangusthasana, Upavistha Konasana, Utthita Parsvakonasana, Utthita Trikonasana,Virasana are very effectual for this purpose.

Steps of practicing Parighasana Yoga Pose:

• Kneel down on the floor. Put your hands horizontally. Keep the palms downwards facing the floor. Be calm and collected. If you have sensitive knees then it would be better for you to use a soft mattress or bolster.
• Stretch your right leg by the side. Keep the sole of your right foot parallel to your left thigh while the kneecaps will face the ceiling. Your left thigh will be right beneath your left hip. Or you can keep the ball and the heel of your right foot touching the floor completely. If you are a beginner or have problems controlling your movements completely then it will be better for you to use something as a barrier or support to your stretched right foot.
• Reach for the right sheen with your right hand and let the palms rest on your sheen.
• Uplift your left hand and turn them around- above your ears and head.
• With each exhalation deepen the curve of your torso a little more and with each inhalation grow a little straighter. Keep being in that fashion as long as you are comfortable with it.
• Now slowly come back to your kneeling down position again tracing back the steps until your hands are horizontal again. Now with an exhalation put your hands down to your sides.
• Now do the same on your other side. This time by stretching you left foot and bending to your left.

While practicing this any yoga pose breathing should be smooth and regular. Your inner poise should be reflected through your breathing. It should not be mechanical; rather it will be free and in harmony with your movements- inner and outer. But keep in your mind that you must not over strain yourself in any way. Go steady.

Apart from inner developments there are many outer physical benefits of Parighasana.Through stretching, elongating and strengthening the intercostals, lungs and liver it improves the respiratory system. So it is very helpful to those who have respiratory problems, like- asthma, cold etc. Moreover this yoga pose concentrates on the whole body thus strengthens knee hamstrings, hips, abdominal muscles and organs, like- kidneys. Thus it also improves our digestive system and makes our spine more strong and flexible.

Yoga Poses-Extended Side Angle Pose

Extended Side Angle Pose is one of the most common and attractive Standing Yoga Poses. Beginners who want to learn Yoga Poses can practice this Yoga Pose if they have enough flexibility and guidance from experienced instructor. It is considered as one of the easiest Yoga poses.

Intention

There are some Yoga Poses which has common intentions. Warrior Poses, Triangle Pose and Extended Side Angle Pose are the Yoga Poses which have some common intentions including strengthening the feet, ankles, legs, knees and hips.

• To create a lateral stretch by lengthening the upper torso, stretching in opposite directions releasing tension in the obliques, latissimus dorsi, quadratus lumborum, serratus posterior inferior, and serratus anterior
• To strengthen the feet, ankles, legs, knees and hips
• To create a strong, stable, controlled foundation for the torso

Benefits

There are some Yoga Poses which have some common benefits. Warrior Poses, Triangle Pose and Extended Side Angle Pose are some Yoga Poses which have some common benefits.

• Strengthens the quadriceps of the legs and promotes strong standing balance
• Releases tension laterally in the internal and external obliques, latissimus dorsi, quadrates lumborum, serratus posterior inferior, intercostals and serratus anterior
• Stretches and tones the abdominal organs laterally
• Releases tension in the intercostals; expands and opens the ribcage naturally increasing the volume of the breath
• Activates the tendons in the feet, the arches of the feet and the ankles as they support the weight of the lunging torso which lies above the front leg
• Increases awareness of the importance of the position of the scapulas and corrects misalignments of the shoulders

Contraindications

Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses.

• Injuries or inflammation of the hip, knee or ankles
• Injured or inflamed hamstrings
• Unable to balance without support
• Strong Mula Bandha activation during menstruation
• High Blood pressure
• Migraines or stress headaches
• During the last month of pregnancy it is advised to avoid wide legged standing asanas due to the strain created in the pelvic floor

Teaching technique

1. Stand in Mountain pose facing the side edge of your mat
2. Step the feet wide apart then stand on the ball of the left foot and push through the inner heel until the foot is at a 15 degree angle
3. Create a vertical lateral line from the anklebone to the knee to the hip to the shoulder to the ear
4. Rotate the right front foot 90 degrees with the line of the inner foot aligned with the centre of the inner arch of the back left foot
5. If the front knee does not align with the front right foot release the right foot and align it with the front knee to protect the medial ligament
6. Activate Mula Bandha on the exhalation to promote stability of the pelvis and the legs and then activate Uddiyana Bandha and Jalandhara Bandha on the inhalation to lengthen, straighten and support the thoracic and cervical spine
7. Inhale raise and extend the arms laterally at shoulder height with active palms to activate the triceps then exhale bend the front knee and sink down into Warrior Pose 2 with the front thigh parallel to the ground
8. Inhale push back into the inner heel of the left foot and extend the right hand forwards extending and lengthening the lower right side of the torso
9. Exhale and lower the torso towards the floor placing the right hand on the floor beside the outer blade of the front right foot
10. Inhale push back into the inner heel of the left foot extending the leg and then lower the left arm towards the head and extend it in the opposite direction to the leg creating a linear straight line from the outer ankle to the knee to the hip to the shoulder to the elbow to the wrist to the
11. fingers
12. Hold Extended Side Angle Pose using thoracic horizontal inhalation to expand and open the ribcage creating space and then exhale continue to rotate the torso towards the ceiling using the space that the inhalation created
13. Inhale raise the spine into a vertical position creating Warrior Pose 2 then exhale straighten the front right leg into a standing position and bring the feet together into Mountain pose

Modifications

Most of the Yoga Poses have some modifications and one should know these modifications.

• If you are unable to do this asana, create personal confidence and postural integrity by practicing
• Warrior Pose 2 to develop the physical ability to be able to practice Extended Side Angle Pose
• If the quadriceps are unable to support the weight of the torso in a position where the femur is parallel to the floor bend the knee less so the femur is at a 45 degree angle to the floor
• If this pose becomes unstable and you are unable to balance rest the elbow and forearm on the front thigh to support the weight of the torso and improve balance
• If you are unable to extend the upper arm in line with the torso then extend the arm towards the ceiling as in Triangle Pose
• If you are unable to extend the lower arm behind the front knee - hand to the floor beside the outer blade of the foot, bring the lower arm in front of the front knee and place the hand on the floor beside the inner arch of the foot
• If the pelvis tilts creating lordosis of the lumbar spine, reactivate Mula Bandha and rise up until the pelvis and spine realign creating postural integrity
• If the hips are tight and unable to rotate enough, roll the front knee forward keeping the lateral vertical line of the back leg, ankle to knee to hip to shoulder to ear to elbow to wrists to fingers in line, push the front knee back with the front arm to open the front hip and increase its range of movement
• If the lower hand does not easily reach the floor use a block to bring the floor to the hand so that the arm can be active

Common Misalignments

• The inner arches of the feet and ankles are allowed to collapse
• The front foot is allowed to roll over onto the outer blade lifting the inner arch and destroying the integrity of the ankle
• The stance is too narrow causing the knee to go forward over the front foot, overextending the front knee
• The front knee is allowed to rotate inward or outward so it is no longer above the front foot, losing its postural integrity
• Unaware of scapular position, allowing them to become winged, elevated or protracted scapulas
• Knees and feet are not aligned, front knee in line with the second and third toes creating stress in the knee joint.
• Pelvis is allowed to rotate and twist out of the lateral vertical alignment of ankle, knee, hip, shoulder and ear
• Mula Bandha is released and the buttocks allowed to push back posteriorly exaggerating the lumbar curve and creating lordosis
• Lower torso is collapsed so the spine curves downward losing its postural integrity and alignment with the pelvis
• The back foot is allowed soften and collapse losing its connection with the floor instead of pushing through the inner heel to create a strong foundation for the torso and the upper arm

Counter pose

• Feet Wide Pose to release tension in the lower back, hamstrings and glutes
• It is a mild inversion, calms the mind and central nervous system, lowers the blood pressure and calms the breath
• Uddiyana and Jalandhara Bandhas are released and the upper spine allowed to curve exaggerating the thoracic curve

The neck is shortened and the cervical curve exaggerated so that the chin can move further towards the ceiling.

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Yoga Poses- Warrior Pose II

Warrior Yoga Poses are some of the most common and attractive Standing Yoga Poses. Beginners who want to learn Yoga Poses can practice this Yoga Pose if they have enough flexibility and guidance from experienced instructor as it is not considered as one of the easiest Yoga poses.

Intention

There are some Yoga Poses which has common intentions. Warrior Pose I, Warrior Pose II and Lord Shiva's Pose are the Yoga Poses which have some common intentions including Strengthening, toning and shaping the legs, promoting balance and  increasing flexibility.

• To create a strong vital warrior pose that demonstrates the inner warrior within with strength, stability and balance which lengthens the spine and opens the chest.

Benefits

There are some Yoga Poses which have some common benefits. Warrior Pose I, Warrior Pose II and Lord Shiva's Pose are some Yoga Poses which have some common benefits.

• Strengthens and tones the legs and promotes balance
• Develops stamina and strength
• Increases the range of movement in the hips
• Relieves menstrual pain
• Expands and opens the ribcage, increasing the volume of the breath
• Lengthens the spine and tones the muscles of the back
• Strengthens, tones and reduces the waist line
• Develops the postural alignment of the feet and ankles
• Relieves lower back pain

Contraindications

Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses.

• Sacroiliac injury or inflammation
• High blood pressure
• Injuries or inflammation of the ankles, knees or hips
• Inability to balance
• Groin injuries or inflammations
• Migraines or stress headaches
• Strong Mula Bandha during menstruation
• Injured or inflamed neck

Teaching technique

1. Stand in Mountain Pose facing the side edge of the mat
2. Step the feet wide apart then stand on the ball of the left foot and push back through the inner heel until it is at a 15 degree angle to the side of the mat
3. Create a lateral vertical line from the right ankle, to knee, to hip, to shoulder to the right ear
4. Rotate the right foot parallel to the side edge of the mat with the inner edge of the foot aligned with the centre of the arch of the back left foot
5. If the front knee does not align with the front foot release the front right foot and align it with the front right knee to protect the medial ligament
6. Activate Mula Bandha on the exhalation to promote stability of the pelvis and legs then activate
7. Uddiyana and Jalandhara Bandhas on the inhalation to lengthen, straighten and support the thoracic and cervical spine
8. Inhale raise and extend the arms laterally to shoulder height with active palms to activate the triceps then exhale bend the front right knee and sink down into Warrior Pose 2 with the front right thigh parallel to the ground
9. Inhale push back into the inner heel of the back left foot to stabilize the asana and contract the quadriceps to support the weight of this asana
10. Hold Warrior Pose 2 inhale using thoracic horizontal breathing to expand and open the ribcage to create space and extend the spine towards the ceiling then exhale activate Mula Bandha to stabilize the pelvis and the legs then sink deeper into this asana keeping the front knee in a vertical position over the right ankle
11. Inhale straighten the front right leg and raise the arm laterally over the head pressing the palms together, turn the feet to face the side edge of the mat and then exhale lower the arms laterally to the sides of the body
12. Step the feet together into Mountain Pose

Modifications

Most of the Yoga Poses have some modifications and one should know these modifications.

• If you are unable to support the weight of the torso in a position where the front thigh is parallel to the floor shorten the stance and bend the knee less so the front thigh is at a 45 degree angle
• The seat of a chair can be placed under the front thigh to support the weight of the torso and allow you to practice pushing back through the back leg to straighten it to stabilize Warrior Pose
• If the extended arms are too intense for the shoulders the elbows are bent and the hands placed on the hips
• The arms can be used in this asana to create Eagle arms facing forward towards the edge of the mat
• If the back heel is lifting, losing the foundation of the floor, the back heel can be lifted and placed against a wall to practice using this leg strongly to create stability and balance in this asana
• Practice against a wall to check postural integration and alignment of pelvis and torso
• Stretch away from the front leg arching the spine laterally raising the front arm over the head creating a lateral line from the front of the front foot to the bent front knee to the shoulder to the elbow, wrist and hand and lower the back arm laterally to place the hand on the side of the rear lower leg

Common misalignments

• The inner arches of the feet and ankles are allowed to collapse
• The front foot is allowed to roll over onto the outer blade lifting the inner arch of the foot and destroying the postural integrity of the ankle
• The stance is too short and the knee is allowed to go past the ankle, overextending the front knee
• The front knee is allowed to rotate inward or outward so it is no longer above the front foot, losing its vertical postural integrity
• The back knee is allowed to bend losing the postural integrity of the vertical lateral line from the ankle to the hip
• The rear hip is allowed to come forward twisting the pelvis losing its alignment with the lumbar spine
• Different lateral lengths in the sides of the torso causing the body to lean backwards or forwards so the spine and torso are not vertical
• Not aware of the position of the scapulas allowing them to wing, elevate or protract
• Hands soft not active and alive, causing the triceps of the upper arms to sag
• Mula Bandha is released and the buttocks allowed to push back exaggerating the lumbar curve
• creating lordosis Uddiyana and Jalandhara Bandhas are released and the upper spine allowed to curve forward exaggerating the thoracic curve of the spine and the chin juts forward
• The back foot is allowed to soften, the inner arch collapses, the foot loses its active connection with the floor and cannot be a strong foundation for the back leg to stabilize the asana

Counterpose

• Feet Wide Pose to release tension in the lower back, hamstrings, hips and glutes

• A mild inversion it calms the mind and the central nervous system, lowers the blood pressure and calms the breath.

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