When you are strong in Warrior II you can progress slowly towards this position.In the description of Warrior II you will find an added side bend. Work with this variation until you can take the finger to the floor.
Taking Warrior position, inhale and stretch one arm down past the knee and touch the fingers to the floor. The other arm to begin with is reaching straight upwards, fingers outstretched. You should form a nice line though both of the extended arms. Do not allow the top shoulder to fall inwards, it is important to keep the chest open. Turn the top hand away from you and bend the elbow, letting the arm gently move behind the back. When flexibility allows, place the hand on the thigh (as shown in the photograph). The gaze is upward yet if this is uncomfortable on the neck, gaze forwards or slightly down. To reach the full position, lift the lower hand off the floor, take it behind the bent leg, release the other hand from the thigh and hold the hands together. Feels great! Keep breathing steadily and return by reversing the position. Repeat to the other side.
REASONS TO DO BOUND EXTENDED SIDE ANGLE/BADDHA UTTHITA PARSVAKONASANA:
Strenthens the legs, knees, ankles and groin area, tones the waist, opens the chest and shoulders. Will improve stamina also.
Yes, I know it’s a long name! However this pose is so worth it. Chances are you will not care very much for it in the beginning but as your strength and flexibility increase you will feel amazing in this pose and will come to love it!
*This asana is not for mothers with children under 6 months of age. To build upto this pose if you are a mother with a younger baby or if you just need to build the flexibility, practice lifting one leg whilst lying on your back with one knee bent up with the foot flat on the floor. As you feel the muscles lengthening, you can lower the support leg so it lies flat along the floor.
Stand with both feet together and lift one leg by bending the knee and taking hold of the foot with a firm grip. If you cannot get the foot, take hold of the ankle. Keep the supporting leg straight. Just practice this until you have mastered it as it is more difficult than it sounds!
When you are ready, begin to extend the lifted leg away from you, aiming eventually to get the leg out to a right angle with the knee straight (and don’t be discouraged at first if you don’t get very far). If the leg can straighten, begin to bend the body forwards towards the leg, bending the elbows.
REASONS TO DO HEAD TO KNEES/DANDAYAMANA-JANUSHIRASANA:
Strengthens abdominals and thighs, improves flexibility in the hamstrings and spine and tests balance and concentration.
