Parsva Balasana: Thread the Needle Pose

Parsva Balasana: Thread the Needle Pose

Parsva balasana (PARS-va bah-LAHS-ah-nah) is a simple twist and gentle inversion that can warm up or calm down your body.

Sanskrit:

  • Parsva = turned
  • Bala = child
  • Asana = pose

Physical Benefits:

  • Twists the thoracic spine.
  • Gently compresses the muscles of the upper chest.
  • Stretches the upper and outer muscles of the shoulder.

Preparatory Poses:

  • Childs pose | Balasana
  • Table top |Bharmanasana
  • Cat pose | Marjariasana

Sequential Poses:

Counter Poses:

Adjustments/Modifications:

  • Place a blanket underneath your knees for extra cushion.
  • A similar stretch can be done in seated or standing by crossing one arm over your chest and hooking it with the opposite arm.
  • Place your forearm (rather than your shoulder) on the ground.

Step-By-Step:

  1. Begin in a neutral tabletop position with your hands and knees on your mat.
  2. Exhale to reach your right arm under your left arm.
  3. Lower your right shoulder and ear to the ground.
  4. Keep equal weight in your knees, feet straight out behind you.
  5. Hold for 5-10 breaths. Release back to table top, then repeat on the other side.

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Hanumanasana: Front Splits Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.

Philosophy + Origin

More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.

Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.

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