February Pose of the Month - Purvottanasana

Purvottanasana - Intense Stretch to East Side of Body

Purva means East.  In this pose it means the whole front of the body - as Mr.Iyengar writes from forehead to the toes.  Uttana means intense stretch, so the anterior side of the body is lengthened and stretched, as well as strengthening the arms, wrists, shoulders and spine.

 Begin in Dandasana, sitting evenly on sit bones, and extend legs out.  Keep the legs straight and firm and the chest lifting and open.

In this variation the hands are brought onto blocks behind the hips with fingers pointing forward.
Inhale and lift and open chest further, keep shoulders away from ears and legs firm.

On same inhalation press into hands, draw tailbone up and lift hips off the floor and press feet into the floor keeping legs straight.  If feet don't press to floor use a foam block to press the toes into.
Bring the head back opening the throat. 
Stay for a few breaths, breathing normally.  Continue to press the tailbone and hips up.  Engage the quadriceps muscles and firmly draw the kneecaps up.  Feel the whole back body lifting up.
Exhale, and release back down to Dandasana.

If you can do the pose without the blocks.

All ages can even enjoy the benefits of yoga!

Salamba Purvottanasana - Supported Stretch to the East Side of the Body

In this pose I have placed a mat near a wall.  Two chairs are then arranged with one near the wall and another on the mat to prevent them from slipping.
Another mat has been put onto the chairs so the bolsters don't slip.
Two bolsters have then been stacked with a slight stagger between them.
I have used a folded blanket to support the back of the head and neck.

Sit on the edge of the bolster and then gently recline back.  Keep the legs straight, outer thighs rolling in and feet pressing into the floor.  A strap can even be used around the upper thighs to keep the legs from rolling out.  As the outer shoulders release down and away from the ears, keep the abdomen relaxed and soft, as well as the face and throat.

Here I have just raised the arms overhead and grasped the elbows to help lengthen and elongate the torso further.

Benefits:

Strengthens the wrists, ankles, arms, spine and shoulders, as well as stretching and expanding the chest fully.

This pose benefits the internal and reproductive organs, as well as the diaphragm and heart.

Cautions:

Watch if have wrist or shoulder issues. 

Namaste.

Pamela Nelson

www.plnyoga.vpweb.com