Parsvottanasana:
Pyramid Pose | Intense Stretch

(parsh-voh-tahn-AHS-anna)
parsva = side, flank
ut = intense
tan = to stretch or extend.

One of our beloved Fearless Diamond/Fluid Soul Series top ten postures. A balancing posture and very deep hip/ hamstring stretcher.

The energy that is created from this standing posture often leads us into a complete balancing posture, which is one reason why we often move from Paravita Trikonasana into the half moon or one of the other full balancing postures from Parsvottanasana.

You will find that most of the time this posture is taught from an upright standing position as the picture indicates, but Parvottanasana is much safer to do from the ground and if you move up into the posture slowly with great presence of mind.

1. Start in Cat/Cow position and step forward with your right foot to the right side of your mat so that you have a wide stance, possibly as wide as your mat! Your left knee is still on your mat with the toes of your back foot curled under your heel.

2. Now, with an inhale, lift your knee off the ground and stake your foot (left) onto the mat. Your ankle will be at an angle but both feet will now be on the ground. You will have a width to your stance which is a MUCH safer stance than both heels along the same line.

3. Start to use your feet to move your torso in the same direction as your front leg.
You do not have to lock your front leg in straight! And use blocks under your hands if necessary.

4. As your hips and legs start to open up you will be able to safely/organically move your torso along side of your front leg and move your back leg over so that both of your heels will eventually be along the same line.

This is a very basic outline of how to work with this posture! There are many more details to consider but this should keep it safe so you can perform this beautiful posture for many years to come.

Side Note:
If you have a back injury or high blood pressure please practice this posture with a qualified teacher.

To Deepen the Pose:

A. Move the torso directly over the front leg.
B. Place the hands to the hip or in reverse prayer (Anjali Mudra) behind the back.
C. Place both heels along the same center line, all toes facing straight ahead, create intense inner-thigh strength with the feet and lift the floating ribs off the iliac crest.

Modifications and Props:
Blocks to place your hands on.
Use a wedge to support a lifted back heel.

YogaDean

The Yoga Mandiram™ (YM) was founded in 2001 as a sanctuary for those interested in using the wisdom of yoga to illuminate the universal spiritual principles of life, and greatly alleviate unnecessary pain and stress. We are a semi-private, single room yoga shala that specializes in giving personal attention to each student. Our classes, workshops and retreats all include teaching the student how to meditate and enjoy moving the body with the breath (vinyasa) in a safe, life-affirming fashion. The use of yoga props, mantra (chanting), educational videos and literature is common place in our classes. Based in the Raja Yoga tradition, we also use pranayama, mudra, drishti and bandha in our practice. We are not politically associated with any other style of yoga but enjoy the company and friendship of many different styles here at the Shala. The Shala is kept at a comfortable room tempeature of 24 ºC (75 ºF). The Yoga Mandiram is blessed with a spectacular view of the ocean including some of the world's most hypnotizing sunsets, fantastic restaurants and North County's unparalleled Seaside Market. All within walking distance of the Yoga Mandiram, the beach and our spectacular Glen Park. Dennis Dean is the founder and director of the Yoga Mandiram, with over 30 years of passionate teaching experience. In addition to his knowledge and teaching skills, he is known for his sense of humor, open heart and great hugs. The Yoga Mandiram is the forth yoga shala Dennis has built and the third that he has owned. The Yoga Mandiram™ (YM) was founded in 2001 as a sanctuary for those interested in using the wisdom of yoga to illuminate the universal spiritual principles of life, and greatly alleviate unnecessary pain and stress. We are a semi-private, single room yoga shala that specializes in giving personal attention to each student. Our classes, workshops and retreats all include teaching the student how to meditate and enjoy moving the body with the breath (vinyasa) in a safe, life-affirming fashion. The use of yoga props, mantra (chanting), educational videos and literature is common place in our classes. Based in the Raja Yoga tradition, we also use pranayama, mudra, drishti and bandha in our practice. We are not politically associated with any other style of yoga but enjoy the company and friendship of many different styles here at the Shala. The Shala is kept at a comfortable room tempeature of 24 ºC (75 ºF). The Yoga Mandiram is blessed with a spectacular view of the ocean including some of the world's most hypnotizing sunsets, fantastic restaurants and North County's unparalleled Seaside Market. All within walking distance of the Yoga Mandiram, the beach and our spectacular Glen Park. Dennis Dean is the founder and director of the Yoga Mandiram, with over 30 years of passionate teaching experience. In addition to his knowledge and teaching skills, he is known for his sense of humor, open heart and great hugs. The Yoga Mandiram is the forth yoga shala Dennis has built and the third that he has owned.

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