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Parsvottanasana - Intense Side Stretch Pose


The name comes from the Sanskrit words “Parsva” meaning “side” or “flank”,“Ut” meaning “intense”,“Tan” meaning “to stretch”,“Asana” meaning “pose”.It is also called as Pyramid Pose.It is a standing yoga posture that combines the benefits of three major movements:Forward bending,backward bending,and balancing.It requires intense focus and a very calm mind to balance and stay in correct alignment.
Benefits : Calms the brain
Stretches the spine,shoulders and wrists,hips,and hamstrings
Strengthens the legs
Stimulates the abdominal organs
Improves posture and sense of balance
Improves digestion

Do not come down into the final posture if you are suffering from any abdominal illnesses
Note: Beginners:If you find that you are too tight in the shoulders to have your hands in the reversed payer postion-hold your elbows instead or have your arms extended down towards the floor.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
back injury
high blood pressure
hamstring injury
knee injury

How to do this asana:

Stand straight.Separate your feet comfortably wide apart(about 31/2 to 4 ft).Turn your right foot out 90 degrees and left foot in by 45 degrees.Place your hands in reversed prayer position behind your back.As you inhale,expand your ribcage,and on the exhale,fold forward over your right leg,bringing your forehead to your shin.Hold your maximum position for 15 to 30 seconds.
Step 1: Stand straight.Separate your feet comfortably wide apart(about 31/2 to 4 ft).Turn your right foot out 90 degrees and left foot in by 45 degrees.
Step 2: Bring your arms behind you. Bend your elbows and touch your palms between your shoulder blades in a prayer position behind your back. Pull your elbows in to help keep your palms firmly together.
Step 3: As you inhale,expand your ribcage,and on the exhale,fold forward over your right leg,bringing your forehead to your shin.
Step 4: Pause here for a few breaths.If you have the flexibility,you can fold in deeply towards your right leg and bring your fingertips to the floor.Continue to keep your spine long.
Step 5: Hold your maximum position for 15 to 30 seconds.To release,press firmly through your back heel and slowly lift your torso.Release your arms and place your hands on your hips.Change the position of your feet,and repeat on the opposite side.


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