Parsvottanasana ( Intense Side Stretch)

English Name-  Intense Side Stretch 

Sanskrit Name – Parsvottanasana

Step 1 : Stand in Tandasana position 

IMG_4106

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. 

IMG_4107

Step 3: Externally rotate your shoulder, bring your arms to the back, palms together in reverse namaste position

 

IMG_4108

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.

IMG_4109

Step 5: Inhale pull the tailbone down as you come up without rounding your back 

IMG_4110

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)

Leave a Reply

Your email address will not be published. Required fields are marked *