by Shri N. Elumalai, PhD Scholar (Yoga Science), MAHER
Parsva Tadasana Legs Crossed
(Standing Side Stretch Pose Legs Crossed)
Parsva Tadasana Legs Crossed or Standing Side Stretch Pose Legs Crossed is a variation of Tadasana (Mountain Pose), which is the foundation for most standing poses, with the upper body in a side bend. This asymmetrical pose is a creative way of lengthening the muscles of the side back and abdomen, having the lower body engaged with the crossing of the feet. The crossing of the feet ensures the complete stretch of the psoas muscles. Yoga teachers can include and teach this creative variation to anyone. In addition to this variation being a creative practice it also helps prepare the body for other creative poses.
STEPS
- First, stand in Tadasana, staying here for a couple of breaths.
- Inhale align with the feet apart in Tadasana Variation Feet Hip Wide (Mountain Pose Variation Feet Hip Wide).
- After a couple of breaths, cross the feet at the ankles, i.e., Cross the left leg over the right leg. Keep both feet firm on the mat.
- Inhale, raise the arms above your head and take a side bend towards the right side of the body. Hold the left wrist with the right palm and stretch the left arm as far as you can go.
- Keep the legs engaged with the knees pulled up and the core engaged with a slight tummy tuck. This supports the upper body to take the side bend without losing balance.
- While breathing here, there is a tendency to tilt forward, so consciously open the left shoulder outside and align the shoulders away from the ears.
- On breathing and every inhale take a deeper side bend to benefit from the pose, keeping the head and neck engaged and don’t drop the neck. Stay as per capacity and extend as per body capacity. Listen to your body.
- After holding the pose as per your capacity, slowly release the pose.
- Realign to Tadasana Variation Feet Hip Wide and practice it on the other side.
- Finally, after practicing both sides, relax in Dirga Pranayama Tadasana.
BENEFITS
Stretches Psoas Muscles: Maximizes flexibility in the hips.
Leg Muscle Toning: Strengthens posterior leg muscles like the plantaris and soleus.
Shin Engagement: Activates muscles and tendons around the shins and IT band.
Enhanced Stability: Improves overall stability and flexibility.
Reduces Hamstring Tightness: Alleviates tension in the hamstrings.
Increases Range of Motion: Decreases stiffness for better mobility in shoulders and hips.
Opens Intercostal Muscles: Expands chest cavity and improves respiration.
Boosts Circulation: Enhances blood flow for better cardiac health.
Spinal Flexion: Creates space between vertebrae, toning the spinal column.
Improved Alignment: Enhances posture and body alignment.
Total Body Toning: Strengthens the musculoskeletal, neuro, and circulatory systems.
Blood Flow Release: Oxygenates lower limbs after pose release.
Calms the Nerves: Tones the spine, promoting relaxation.
Energizing and Relaxing: Balances energy levels.
Pelvic Health: Tones the pubic area and supports organ function.
Mental Stability: Aids concentration and addresses spinal disorders.
Gentle for Seniors/Pregnant Women: Suitable with modifications and wall support.
Post-Delivery Use: Introduced after 6-8 weeks postpartum, aiding abdominal strength and reducing water retention.
LIMITATIONS
Students with injured ankle, knee, shoulder, wrist, vertigo, imbalance issues, and severe varicose veins, should avoid this practice.