(image from Tummee)

This month's pose is Twisted Wide Leg Fold. In Sanskrit--the original language of yoga--it's referred to as Parvartta ("revolved") Prasarita ("spread apart") Padottanasana ("pada" = foot/leg + "uttanasana" = intense forward stretch). You'll usually experience this pose during the main portion of your yoga class sequence. This pose offers a deep stretch in the legs, hips, and opens the shoulders with a spinal twist. Additionally, it can improve balance and stability in the legs, serving as the foundation in the pose.

Lessons

For the past 6 months, I've been pursuing the arduous task of buying my first home here in Baltimore. As I search for stability in my living situation and finances, this pose PERFECTLY represents the challenges I've faced. A balance of searching for solid ground while going through this long, stretched-out process that has many confusing twists and unexpected turns (iykyk). But if I can just keep my eye focused on the prize...

I choose to share this pose because as we reach into new territories of our journey, we need stability and balance just as much as we need an open mind and heart.

How To

Here are 5 steps to practice this pose:

1. Start in a wide-legged stance (feet separated past the shoulders) with toes pointed inwards

2. Bend forward at the hips and place your hands on the floor in the middle

3. Ground the edges of the feet into the floor for stability

4. Keeping the hips level, begin to twist the shoulders by extending one arm up as the other stays firmly grounded

5. Option to focus the gaze up at the hand above or eye level in the direction of the twist
   Breathe deep 3-5 breaths, then switch sides.

*Bonus Options* :

Place a block on the ground underneath the hand for more stability, support, and a less intense stretch

Keep a soft bend in the knees for a less intense stretch

Place the hand of the extended arm on the back of the pelvis to autocorrect the alignment of the hips

Benefits

• Stretches & strengthens the legs, core, back muscles, shoulders, and hips

• Alleviates stiffness and tension by improving flexibility and stability in the pelvis, hamstrings, shoulders, and low back

• Improves balance and concentration as the body is held in a suspended and active twist

Come practice this pose with us in the next yoga class!