Technique for Parsvottanasana (Intense Stretch To The Side Pose)

First of all, you have to warm up the muscles of your legs, hips, back, shoulders and wrists carefully and deeply. When you get into the pose, you need to do slowly, straighten your spine, suck your belly in, fold down from the hips first, and then the back, chest, neck and chin, rotate the shoulders, open the chest, squeeze the arms, bum and thighs, lift the tail bone up to fold down deeper. Make sure that hips are square.

The gluteus medius, gluteus maximus, vastus lateralis, biceps femoris, semitendinosus, gastrocnemius, soleus, biceps brachii, triceps brachii, brachialis, brachioradialis, extensor retinaculum, rectus abdominis, deltoid, trapzius and pectoralis major are muscles to strengthen or stretch.

Possible Limitations for this pose:

– The spine is not straight, the chest isn’t opened, the arms are unsqueeze and the shoulders are in curve.

Variations for this pose:

– Squeeze arms, open chest, suck belly in, lengthen spine and lift tail bone up to come to the pose easier and more perfect. Keep breathing.