Dear yogis !

I offer you a series of articles devoted to the analysis of the core, in my opinion, asanas in Hatha yoga.

My partner PinkyYogi will help you visualize these poses :)

Description of poses will include :

1. All asanas are grouped according to the positions in which they are performed (standing, sitting, lying on your back, hand balances, forward bends, back bends, etc.). Each asana will have a separate article.

2. Each article will reflect:

- name of the pose in English/Sanskrit,

- performance and alignment of asana,

- typical errors,

- modifications,

- positive effects,

- contraindications.

Standing poses

Intense stretching pose / Parshvattanasana

Performance and alignment of the asana:

Performance of the asana begin with Tadasana.

We stretch out the whole body, connect the palms behind the back. We pull the shoulders back, move the palms connected in Namaste up the back until the fingers are at the level of the upper edges of the shoulder blades.

Make a jump and put feet about 1 meter apart.

Turn the body to the right, right foot and leg to 90 degrees to the right, left foot and leg - 80 degrees inwards.

Heels are on the same line, knees are straight and taut.

Do with a straight back forward bend, try to lower head on your right knee, stretch your back, lengthen your neck, moving your chin down.

Typical errors:

- back foot is not deployed

- hips are not squared

- deflection in the back

- neck is not in line with the body


Instead of joining hands together in Namaste behind the back, you can grab behind the elbow, which are bent 90 degrees. Left hand grabs right elbow, right palm to left elbow. You can also extend your arms up over your head parallel to each other and lower them with straight arms.

Positive effects:

- strengthens knees, thighs, back and core muscles, shoulders

- stretching muscles of the thighs, back, shoulders and wrists

- corrects slouching

- increases the functional activity of the abdominal cavity


- sore knees and thighs

- back problems