Parivrtta Hasta Padangusthasana: Revolved Hand to Big Toe Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Parivrtta hasta padangusthasana (par-ee-VRIT-tah HAS-ta pod-ang-goosh-TAHS-anna) is a balancing posture that asks for flexibility. Use props and modifications to make this challenging posture accessible from right where you are.
Philosophy + Origin
While the name of this pose is straightforward, many yoga teachers call it dancing Shiva, which opens up a whole new perspective for understanding parivrtta hasta padangusthasana. Traditional depictions of Nataraj, or dancing Shiva, show the arms and legs moving fluidly across the body, which is how the shape of this posture earned it its nickname. Shiva’s dance is often referred to as a cosmic dance of bliss, showing the universal cycles of creation and destruction, birth and death. Practicing dancing Shiva is a recognition of these cycles, and improves the ability to find balance and peace in the midst of eternal change.
ADJUSTMENTS/MODIFICATIONS:
- Place a strap around your lifted foot to create more space.
- Reach your back hand to a wall for extra support.
- Keep your gaze forward or to the side to help with balance.
- Keep your back hand on your hip for added stability.
STEP-BY-STEP:
- Begin standing at the top of your mat. Shift your weight into your right leg, pressing down through all four corners of the foot.
- Draw your left knee toward your chest. Loop your first and second finger of your right hand around your left big toe.
- Stand up tall. Lift your head up and drop your tailbone down.
- Place your left hand to your left hip, level your pelvis. Extend your left foot forward, pressing through your heel.
- Reach your right hand toward the back of your mat.
- Slowly start to move your gaze back towards your right hand.
- Hold this pose for 5-10 breaths before untwisting and slowly lowering the lifted leg down to the floor. Pause in standing for a few breaths before repeating on the other side.
PREPARATORY POSES:
- Revolved half moon | Parivrtta ardha chandrasana
- Revolved triangle pose | Parivrtta trikonasana
- Reclined hand to big toe pose | Supta hasta padangusthasana
SEQUENTIAL POSES:
- Tree pose | Vrksasana
- Dancers pose | Natarajasana
COUNTER POSES:
- Standing forward fold | Uttanasana
- Childs pose | Balasana
SANSKRIT:
- Parivrtta = revolved
- Hasta = hand
- Angustha = big toe
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens and lengthens leg muscles.
- Stretches deep gluteal muscles and outer hips.
- Improves balance.
ENERGETIC BENEFITS:
- Improves mental and emotional balance.
- Boosts confidence.
- Energizes and steadies the mind.
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Supta Virasana: Reclining Hero Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose!
Philosophy + Origin
In order to be a hero in the world, you first need to be a hero to yourself. This restorative posture reminds you to be your best so you can give your best to the world and community. Although not often celebrated, the quiet moments of rest and restoration are as vital to creating and sustaining the hero as more noticed, grand “heroic” gestures. As you take time to practice supta virasana, reflect on how making space for yourself in your day creates more space in every other aspect of your life. The more expansive you are, the more capable you are of being the hero the world needs you to be.
