English Name- Intense Side Stretch
Sanskrit Name – Parsvottanasana
Step 1 : Stand in Tandasana position
Step 2: Inhale step right leg back about 1 feet distance away from left leg. Right toes facing out 45 degress while left toes pointing forward. This is a narrow pose. Align your hips first followed by body and feet.
Step 3: Externally rotate your shoulder, bring your arms to the back, palms together in reverse namaste position
Step 4: Inhale, lengthen your boy and exhale, lean your torso forward over right leg, folding from your hips. Remember to relax your inner thigh if you find your hips slanting. Hands to be in line with toes. Remain for 5 deep ujjaya breathing.
Step 5: Inhale pull the tailbone down as you come up without rounding your back
Tips
1) Hold your elbows together if shoulders are too tight for reverse namaste position
2) Bend front knee slightly if you have tight hamstrings
Muscles Activated
1)Spine
2) Hamstrings
3) Quadriceps
4) Wrists
5) Shoulders
Physical Benefits
1)Strengthens legs and knees
2) Gives a good stretch to legs, hips, spine, shoulders and wrists
3) Opens your heart center, allowing for a higher breathing capacity
Mental Benefits
1) Improves body balance and invigorates abdominal organs for digestion
2) Calming, clears brain from outside thoughts/worries
Spiritual Benefits
1) Enhances the Anahata chakra
Precaution and Contraindication
High blood pressure and back injury – avoid folding all the way forward
Counterpose
Uttanasana
Mel (200hr Yoga TTC 07/14 weekend)