Chook Canine Pose (Parsva Balasana) will not be certainly one of yoga’s hottest poses, however this humble asana confers a stunning variety of advantages. Simply guessing, however its English identify 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 observe, I developed a vinyasa-type movement that begins with Chook Canine Pose. As the inspiration of a Chook Canine Movement, Parsva Balasana’s prospects are virtually countless.

On this put up, I’ll embody photographs 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 offer you extra element. There are basic directions for the final three poses. However first, a reminder of the advantages of Chook Canine Pose.

Chook Canine Advantages

Right here’s why Chook 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 steadiness.
• might promote steadiness between the suitable and left lobes of your mind via the contralateral relationships between the legs and arms.
• a core strengthener that’s simpler in your again than crunches or sit-ups.

Observe Chook Canine Movement

• Start on palms and knees in Tabletop Pose (Bharmanasana) on a Yoga Mat. You would possibly need to place a folded Yoga Blanket underneath your knees. In Chook Canine Movement, you’ll be spending a whole lot of time on one knee!
• Take a number of breaths to settle into the pose.

Chook Canine Pose (Photograph at High)

• Stretch your left leg again behind you.
• In case your steadiness feels secure, stretch your proper arm ahead.
• Take 3 to five breaths right here.

Chook Canine Variation

• Bend your left knee and attain your proper hand again towards your left foot.
• Both seize 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.

Aspect Plank Variation (Parsva Phalakasana)

• Launch the maintain of your left foot and return to Chook Canine Pose.
• Supported by your proper knee on the ground, rotate your physique to the suitable 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 complete left facet.
• Take 3 to five breaths right here.

Aspect Plank with Leg Carry

• Now carry 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 steadiness 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 Aspect Plank Pose

• Bend your left knee.
• Attain your left hand again and seize 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 number of breaths in Youngster’s Pose (Balasana) earlier than working towards Chook Canine Movement on the opposite facet.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each printed 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 folks sextet Crimson Rock Rondo, whose DVD received two Emmy awards.