pah-ree-VRIT-tah SOOR-yah yahn-TRAHS-ah-nah
An advanced seated pose that combines a deep hip opener, hamstring stretch, and spinal twist. It requires significant flexibility and focus, offering a beautiful expression of opening.
Sit with one leg bent and the other leg hooked over your shoulder.
Hold your lifted foot with the opposite hand.
Slowly straighten your lifted leg and twist your torso to look under your arm.
Keep both sit-bones grounded on the floor.
Stay tall and long through your spine.
Use your bottom hand on the floor for balance.
Open your chest and look upward through your arm.
Reach through your heel to fully stretch the leg.
Deeply stretches the hamstrings and hips.
Improves spinal flexibility through the twist.
Opens the shoulders and side body.
Cultivates patience and dedication.
Encourages a sense of direction and clarity.
Use a strap around your foot if you cannot reach it comfortably with your hand, allowing you to maintain a long spine.
Sit on a folded blanket to help tilt your pelvis forward and keep your back straight.
Help the student hook their leg higher on the shoulder and guide the arm under the leg.
Be very careful with the shoulder and hamstring; do not push beyond their limit.
Stretch your leg out and twist.
Reach your leg long like a compass needle, opening your body to the side with a calm breath.