Welcome back to Olotita’s Yoga Series for building or maintaining an at home Yoga practice.

Today is Video #14 in the Yoga Asana Series.  It is the next yoga tutorial of standing yoga postures, and today we look at Pārśvottānāsana, or Intense Sideways Stretch Pose (aka Pyramid Posture).


View this video on Olotita’s Youtube Channel. www.youtube.com/olotita


At the beginning of today’s video, I’ll show you several arm positions for you to work with, so don’t worry if you cannot take your hands behind your back and turn your hands upward and press them together between your shoulder blades!  I’ll give you a couple ways to work with the hand position of this posture, to work to be able to do the full expression over time.

Once we look at a few arm position variations, we will move through this posture three different times, looking three different modifications.  First I’ll demonstrate and guide you through a beginners variation to help you create a solid foundation.  Then, I’ll demonstrate and guide you through a slightly more advanced version of the first modification and then the advanced version or full expression of the posture.

No matter what variation you take, keep in mind that this posture demands that you balance most of your body weight over your front straight leg.  Guys, that’s not easy no matter who you are.  So be mindful of grounding your feet into the earth by pressing your front foot down into the ground and forward and at the same time press your back foot down into the earth and backwards at the same time.  This will fully activate your limbs, turn on the muscles in your legs and glutes, and help you maintain balance as you take your entire upper body over your front leg.

I highly recommend watching the video all the way through the first time before you practice along, so you can take note of all the tips I offer for creating a solid grounded body position throughout the posture and its transitions. These tutorial videos are here to help you go a little deeper in your understanding of the body mechanics of the movements, and your own body in space. This Yoga Asana Series walks the student through the postures of the Ashtanga Yoga Primary Series in a safe and tangible fashion.


If you are new to this Yoga Series, welcome!  I’ve conveniently numbered all prior videos so you can start at the very beginning, with Yoga Asana Series Video #1.  This way, you can work at your own pace, from the comfort of your home, to begin practicing and applying these tutorials in your life.  Videos 1, 2, 4, 6, 7, 8 ,9, 11, 12 and today’s video #14 are all Yoga tutorial videos for you to dig deeper into one or several postures.  Videos 3, 5, 10 and 13 are guided practice videos similar to a led or guided yoga class.  The purpose of the practice along guided videos is for you to pull it all together into a flowing asana practice session.  Use these videos however they will best serve you.  And keep pouring into your personal well, keep it full so you can live your best life now.


New videos in the series are added each week, to help you continue to safely build up your daily at home Ashtanga Yoga practice.  See Links below for Yoga Asana Series Videos #1-13

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If you want to join me in person I offer classes in Orlando weekly and will be leading a Yoga Retreat through Turkey October 1-15, 2022.

Click Link above to learn more about 2022’s Turkey Retreat.

I am a level II authorized Ashtanga Yoga teacher and I am passionate about sharing these teachings with all who wish to learn.

I hope you find this video series helpful to you in creating or maintaining your at home yoga practice!


Yoga Series Video 1: The Foundation – Breathing, Bandhas, Drishti and Sun Salutation A

Yoga Series Video 2: Introduction to Ashtanga Yoga Finishing Sequence


Yoga Series Video 3: PRACTICE YOGA WITH KRISTA: Sun Salutation A & Modified Finishing Sequence


Yoga Series Video 4: Sun Salutation B

Yoga Series Video 5: PRACTICE Sun Salutation A & B and modified Finishing Sequence with Krista Shirley 

Yoga Series Video 6: How to Hold Your Spine in Space 

Yoga Asana Series – Video 7 – Standing Postures: Padangusthasana and Pada Hastasana 

Yoga Asana Series – Video 8: Standing Postures – Utthita Trikoṇāsana and Parivr̥tta Trikoṇāsana 

Yoga Asana Series – Video 9: Standing Postures – Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana

Yoga Asana Series – Video 10: GUIDED PRACTICE: Sun Salutation A & B through Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana with Modified Finishing Sequence

Yoga Asana Series – Video 11: Standing Postures – Prasārita Pādottānāsana A-D

Yoga Asana Series – Video 12: Tensegrity

Yoga Asana Series – Video 13: GUIDED PRACTICE: Sun Salutation A & B through Prasarita Padottanasana A-D with Modified Finishing Sequence

Start A Yoga Practice at Home:

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What Krista is doing to re-gain function after tragedy


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