DAY 14. (read to the end for your challenge today)
PARAVOTTANASANA (revolved side stretch/ reverse triangle)
This gives your hamstrings a powerful stretch and builds an awareness of the relationship between your lower back and your legs, and the way in which muscles in the front of your body can support your back. Revolved side stretch is a humbling posture for most of us – we cannot usually do it as well as we think we should!
1. Stand with your feet 90 – 120 cm (3 – 4 ft) apart. Turn your left foot out by 90 degrees and turn in your right foot. On an in-breath, swing your hips round to face over your left leg. Release your tailbone towards the floor and lift your lower abdominals so that your pelvis sits vertically on top of your legs. Lift and straighten your knees and thighs. Breathe in and raise your arms above your head.
2. On an out-breath softly fold forward from your hip sockets and place your hands on your shin, ankle or the floor – wherever is comfortable. Keep your knees straight and your hips parallel. Lengthen your spine and check that your neck and head are aligned. lift your ribs away from your hips. Breathe. Repeat on the other side.
*If your hamstrings are tight, fold forward 45 degrees instead of 90. Put your hands on your thighs. You can also use blocks to help raise you.
The aim of this posture is the correct alignment of your legs, pelvis and torso. Visualize your kidneys as a pair of weighing scales on your back, keeping you level. Don’t twist your torso.
Watch this video for more helpful tips. This shows an extended posture with one of your arms stretched out towards the sky rather than both arms down by your feet: https://www.youtube.com/watch?v=TgirXsKdVwI
Day 14 challenge:
We have learned 4 postures already! Let’s practice them all starting with our mountain pose. Are you feeling a change in the way you breathe into the poses you’ve been doing for a few days now? How does this new posture feel? We are using blocks to hold us up a bit...for now. What about you? Share in the comment box below.
All participants’ names will be entered in our 30 days of yoga with hipS-sister draw Oct. 1st.