Anantasana
(Ah-nahn-tah-sa-nah)
Reclined side stretch (on your side with leg raised and hand on leg)
Ardha Chandrasana
(Ard-hah Chan-drah-sah-nah)
Half moon
Parivritta Janu Shirshasana
(Par-eve-vree-tah Jaw-new Sheer-sha-sa-nah)
Revolved head to knee posture
(seated with one leg long/other bent with foot against inner thigh)
Supta Parshva Padungushtasana
(Soup-tah Parsh-va Pah-dune-goosh-tah-sa-nah)
Reclined leg to the side stretch
Parighasana
(Par-ee-gah-sa-nah)
Gate posture (kneeling)
Parshvakonasana
(Parsh-vah-kone-ah-sa-nah)
Side angle posture
Trikonasana
(Trick-own-ah-sa-nah)
Triangle
Vashishtasana
(Va-sheesh-tan-sa-nah)
Side plank
Definition of lateral postures
-always asymmetrical
-bending to side laterally (flexing spine into “c”)
-taking spine into lateral plane
-opening up body from midline outward asymmetrically
Benefits of laterals
- Physical
-creates space in side body
-strengthens
-help build inhale
-reveal & help resolve imbalances in body - Energetic
-Brahmana and expansive
Preparing for laterals
- Stabilize/awaken abd/pelvis/legs
- Show proper alignment of knee
- Awaken back and sides of body
- Simple lateral / forward / upper back bends
Recovery for laterals
Symmetrical forward folds
(Wide leg FF, uttanasana)
Key Actions for laterals
- Stable foundation (openness in chest/side body)
- Strong abdomen
- Neutral pelvis alignment
- Stabilizing rotation
