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

Reversed pose of the side angle / Parivritta Parshvakonasna

Performance and alignment of the asana:

Performance of the asana begin with Tadasana.

Take a step or jump back with one foot. Feet are parallel to each other, legs should be straight and at a distance of about 120-135 cm. Stretch your arms out to the sides in line with your shoulders, palms look down.

Turn your right foot 90 degrees to the right and your left foot 45-60 degrees inward. Heels are on the same line. Both feet must be pressed into the floor.

Pull up the kneecap of your left leg.  Bend your right leg at the knee until the hip and shin form a straight angle. Right hip is parallel to the floor. Knee should not extend beyond the toes of the right foot.

As you exhale, turn your body and left leg so that your left hand is above your right knee. You need to press your left armpit to the outside of your right knee and lower your left palm to the outside of the right foot.

Twist your spine to the right. Turn your body to the right and extend your left arm diagonally up over your head along your right ear.

Focus your eyes on the outstretched right arm.

Take 5 deep breaths.

The asana is performed similarly for the left side.

After the completion return in Tadasana with Tadasana.

Typical error:

- hips are not squared

- knee extends beyond toes of the bent leg


Hind leg. Instead of pushing feet into the floor, you can put back leg on the toes with lifting the heel up. In addition, there is an option with the knee of the back leg lowered down to the floor.

Arms. The first variation - one hand grabs the other under the bent front leg. The second – hands in "Namaste" in front of the chest, with the elbow of the left hand resting on the outside of the right knee.

Use blocks. You can use a block and put it under your palm, which is pressed into the floor.

Positive effects:

- opens the thoracic region

- strengthens thighs and knees

- stretches spine, thighs, calf muscles, shoulders

- helps digestion, promotes excretion processes

- improves blood circulation in the spine

- improves the sense of balance


- problems with knees and shoulders

- pregnancy

- dizziness