Lateral Postures

Question 1

Anantasana

Answer 1

(Ah-nahn-tah-sa-nah)
Reclined side stretch (on your side with leg raised and hand on leg)

Question 2

Ardha Chandrasana

Answer 2

(Ard-hah Chan-drah-sah-nah)
Half moon

Question 3

Parivritta Janu Shirshasana

Answer 3

(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)

Question 4

Supta Parshva Padungushtasana

Answer 4

(Soup-tah Parsh-va Pah-dune-goosh-tah-sa-nah)
Reclined leg to the side stretch

Question 5

Parighasana

Answer 5

(Par-ee-gah-sa-nah)
Gate posture (kneeling)

Question 6

Parshvakonasana

Answer 6

(Parsh-vah-kone-ah-sa-nah)
Side angle posture

Question 7

Trikonasana

Answer 7

(Trick-own-ah-sa-nah)
Triangle

Question 8

Vashishtasana

Answer 8

(Va-sheesh-tan-sa-nah)
Side plank

Question 9

Definition of lateral postures

Answer 9

-always asymmetrical
-bending to side laterally (flexing spine into “c”)
-taking spine into lateral plane
-opening up body from midline outward asymmetrically

Question 10

Benefits of laterals

Answer 10

1. Physical
   -creates space in side body
   -strengthens
   -help build inhale
   -reveal & help resolve imbalances in body
2. Energetic
   -Brahmana and expansive

Question 11

Preparing for laterals

Answer 11

1. Stabilize/awaken abd/pelvis/legs
2. Show proper alignment of knee
3. Awaken back and sides of body
4. Simple lateral / forward / upper back bends

Question 12

Recovery for laterals

Answer 12

Symmetrical forward folds
(Wide leg FF, uttanasana)

Question 13

Key Actions for laterals

Answer 13

1. Stable foundation (openness in chest/side body)
2. Strong abdomen
3. Neutral pelvis alignment
4. Stabilizing rotation