Yoga Journal

How to move from Parsvottanasana to Hanumanasana


Parsva = Side · Ut = Intense (or superiority in power) Tan = Stretch · Asana = Pose

Intense Side Stretch Pose

BENEFITS Stretches your hamstrings; tones your gluteus medius (outer hip muscles); teaches important alignment principles and actions for maintaining a balanced pelvis


1 Stand in Tadasana (Mountain Pose) facing the front edge of your mat with your hands at your hips. Keep your pelvis square to the wall in front of you with the two sides of your torso equally long. Step your right foot back about 4 feet. Place it at a 45-degree angle, and line up your heels (or widen your stance if you have trouble balancing or squaring your hips).

2 Root down with your left big-toe mound as you pin your left outer hip back and in toward your right heel. Pull up with your right inner arch, and press your right femur back as you spin your inner thigh back.

3 Spread your arms out wide to your sides, and bring your palms together behind your back. Inhale, lengthen your spine, and draw the heads of your upper arms back.

4 Engage your quadriceps by pulling your kneecaps up, but don’t lock your knees. Exhale, hinge forward at your hips, and extend out over your front thigh.

Imagine a bird’s-eye view of yourself. Are the two sides of your waist equally long? Is your sacrum (the flat triangular plate at the base of your spine) parallel to the floor? You want to maintain

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