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This entry was posted on Aug 20, 2024 by Charlotte Bell.
Hen Canine Pose (Parsva Balasana) will not be one in every of yoga’s hottest poses, however this humble asana confers a stunning variety of advantages. Simply guessing, however its English title means that it was added to the asana canon someday throughout Britain’s occupation of India. It’s been a worthy addition. A number of years in the past, throughout my asana follow, I developed a vinyasa-type circulate that begins with Hen Canine Pose. As the inspiration of a Hen Canine Circulation, Parsva Balasana’s prospects are virtually countless.
On this publish, I’ll embody pictures and transient descriptions of every pose. There are already posts describing the primary two poses within the Hugger Mugger weblog. I’ll add hyperlinks to present you extra element. There are normal directions for the final three poses. However first, a reminder of the advantages of Hen Canine Pose.
Hen Canine Advantages
Right here’s why Hen Canine Pose needs to be part of your common asana routine:
- strengthens and stabilizes the core.
- stabilizes the low again.
- challenges, and subsequently will increase, your capability to stability.
- might promote stability between the precise and left lobes of your mind by means of the contralateral relationships between the legs and arms.
- a core strengthener that’s simpler in your again than crunches or sit-ups.
Learn how to Observe Hen Canine Circulation
- Start on arms and knees in Tabletop Pose (Bharmanasana) on a Yoga Mat. You would possibly wish to place a folded Yoga Blanket underneath your knees. In Hen Canine Circulation, you’ll be spending lots of time on one knee!
- Take a couple of breaths to settle into the pose.
Hen Canine Pose (Picture at High)
- Stretch your left leg again behind you.
- In case your stability feels secure, stretch your proper arm ahead.
- Take 3 to five breaths right here.
Hen Canine Variation
- Bend your left knee and attain your proper hand again towards your left foot.
- Both clutch your left foot, or in case your hand doesn’t attain, merely prolong your proper hand and left foot towards each other.
- Take 3 to five breaths.
Facet Plank Variation (Parsva Phalakasana)
- Launch the maintain of your left foot and return to Hen Canine Pose.
- Supported by your proper knee on the ground, rotate your physique to the precise so that you just’re dealing with straight forward, inserting your proper hand on the ground. Now you’re supported by your proper hand and proper knee.
- Prolong your left arm out together with your higher arm near your ear.
- Attain your left foot down into the ground to stretch your whole left facet.
- Take 3 to five breaths right here.
Facet Plank with Leg Raise
- Now raise your left leg up in order that it’s roughly parallel to the ground.
- Proceed to stretch your left arm out as you stretch your leg in the wrong way.
- In case your stability feels shaky, flip your proper toes underneath. That may create a bit extra stability.
- Take 3 to five breaths right here.
Add a Backbend to Facet Plank Pose
- Bend your left knee.
- Attain your left hand again and clutch the left foot.
- Press your left foot into your hand to stretch the entrance of the shoulder and chest.
- Take 3 to five breaths right here.
- Return to Tabletop Pose.
- Chill out for a couple of breaths in Little one’s Pose (Balasana) earlier than practising Hen Canine Circulation on the opposite facet.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Crimson Rock Rondo, whose DVD gained two Emmy awards.
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