LEVEL
AdvancedAnatomy
Arms, Back, Hips, ShouldersPose Type
Arm Balance, Hip OpenerSanskrit
Parsva Bhuja Dandasana (pars-vah bhuu-jah dahn-DAHS-anna) parsva = side, flank bhuja = arm, shoulder danda = staff
BENEFITS
- Challenges and improves balance
- Tones the abdominal organs
- Strengthens the shoulders, arms, and back
- Opens the hips
- Tones the legs
- Boosts confidence and inner strength
CONTRAINDICATIONS
- Pregnancy
- Wrist, shoulder, or low back injuries
HOW TO
- Stand in Tadasana (Mountain pose). Cross your right ankle just above your left knee and flex your foot.
- Lower into a squat, balancing on your left toes. Bring your fingertips to the floor.
- Twist your upper body to the left. Position the arch of your right foot against the back of your right arm. Place your palms on the floor to your left, shoulder-width apart.
- Bend your elbows and shift your bodyweight into your hands. Extend your left leg to the right and draw your elbows together.
- Balance in the pose for several breaths. Exhale and bend your left leg, then slowly release the pose. Change sides.
MODIFY OR REPLACE
Alternatives:
Modifications:
- Place a pillow underneath your head to relieve the fear of falling.
SEQUENCING TIPS
Before:
- Bound Angle pose (Baddha Konasana)
- Pigeon pose (Kapotasana)
- Crow pose (Bakasana)
- Side Crow pose (Parsva Bakasana)
After:
- Gorilla pose (Padahastasana)
- Garland pose (Malasana)
TEACHING CUES
- Activate your core.
- Powerfully reach your bottom leg out to the side.
VARIATIONS
- Find grace and mindfulness coming into and out of the pose.
WATCH OUT FOR
- Hands too wide or too narrow
