8th pose.
Parsvakonasana.Stand in tadasana. Jump so that your feet are three to four feet apart. Both feet should be parallel to each other. Rotate the left foot by 90*, toes pointing to the left. The heel of the right foot rotates 45* to the right. Do not hyperextend the left leg at the knee. Exhale, extending your arms to the side, palms facing the floor. Inhale and open the rib cage. Exhale and bend your left leg at the knee. The lower part of your leg should be perpendicular to the floor. Drop the buttock bone down until the upper part of your leg is parallel to the floor. Extending your left arm descend the torso laterally onto your left side. Try to place your left palm onto the floor behind the left leg. Extend the right hand, palm down, so that the whole right side is in one straight line. Rotate your torso upwards so that the full chest faces forward. Rotate the right hip to the rear and look up at the outstretched hand from under the right armpit. The shoulder blades move towards each other opening the center of the chest. Tightening the quadriceps and the gluteus muscles, draw the abdomen in. Stretch the whole torso laterally from the right hip to the right shoulder and equally from the left hip to the left shoulder. Pushing the left hip forward, rotate the right hip upwards and towards the rear. The weight of the whole body should be distributed equally on the inner and the outer feet. The weight of the whole body should be equally distributed on both the feet. The Chest, the temples and the groin should face the front. Stay!!! Inhale and come up. Take the feet in and jump into tadasana. Repeat on the right side. |
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