Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga posture - Parsva Dandasana
Translation: Side Staff Pose
Enter this pose from Downward Facing Staff pose. Rotate the body and align
the hips and shoulders vertically. Use the top legs foot to stabilize the pose
and point the other foot.
Placing the foot on the mat is essential in this pose. Quite often
it is done with the feet together like in Tadasana (shown in the pictures
below). Placing one foot flat on the mat provides stabilization in this
posture and is good for this reason but it also creates a bow energy that runs
up the outer edge of the hip. It allows weight and force to be shifted on the
palm of the hand so that it is more evenly distributed and lessens the forces
moving downward on the hand reducing the pressure on the wrist.
Another of the arm strengtheners this pose also tones the shoulders and
other major muscles such as the serratus anterior, the trapezius, rhomboids and
levator scapulae, deltoids muscles, the scapular muscles and rotator cuffs which
is made up of four muscles the supraspinatus, infraspinatus, subscapularis,
and teres minor. This pose increases strength, balance and stability by
developing many arm muscles, including the tricep, biceps and many muscles in
the forearms. The shoulder muscles are strengthened and also muscles in the
chest. These are pectoralis major in the chest and lower down in the torso the
Pelvic muscles are also strengthened when the tailbone is
tucked in to prevent lordosis inward curve of the lumbar spine.
Below you can see 2 easier variations. In one the foot is flat on the mat
pointed outwards. The other knee is on the mat supporting. There is a slight
curve on the body. (This is intentional. Observe how the weight and force falls
upon the wrist more evenly. Quite often an equal length along the sides of the
torso is encouraged.)