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Purvottanasana

February 12, 2019October 10, 2019by The Balanced Yogiin asana, Yin, Yoga, yoga asana, Yoga TherapyTags Apanasana, Ayurveda, Knees to Chest pose, Peggy Breeze, The Balanced Yogi, Yoga, Yoga Asana, Yoga Therapy

 

INTENSE STRETCH TO THE FRONT OF THE BODY

Purvottanasana

(POOR-vo-tan-AHS-anna)

Purva = east, front of body
ud = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Tana = stretched
Uttana = intense stretch, straight, straightened
asana = Posture
Purvottanasana = Intense-Stretch-of-front-of-body

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Steps

  1. Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.
  2. Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular.
  3. Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your back torso to support the lift of your chest.
  4. Without compressing the back of your neck, slowly drop your head back.
  5. Hold for 30 seconds, then sit back down in Dandasana with an exhale.

Modifications and Props

Practice with a chair support: Sit near the front edge of the seat and wrap your hands around the back edge. Inhale to lift your pelvis, then extend each leg with an inhale.

Variations:

You can always start with the knees bent in reverse table and then extend the legs out one at a time.

Benefits:

Strengthens the arms, wrists and legs; Stretches the shoulders, chest, and front ankles

Contraindications:

Wrist injury; With a neck injury, support the head on a wall or chair seat

0SphinxBhujangasana

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About author

The Balanced Yogi

Peggy Breeze (The Balanced Yogi)

Peggy Breeze has an extensive background in Ayurveda, Yoga Asana, Yoga Therapy, Meditation, Anatomy and Physiology, Nutrition, Pilates, and Exercise Science. For over 18 years, she has taught adults and teens in group settings, wellness programs, and privately as well as presented wellness programs to corporations and businesses. Her approach to health and wellness stems from Yoga and Ayurvedic Philosophy. Peggy owns The Balanced Yogi, an integrated health practice in Plano, Texas. Subscribe to her blogs at www.thebalancedyogi.com or call her to schedule a consultation at 972-658-1600.

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