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Utthita Parsvakonasana - Extended Side Angle Pose


The name comes from the Sanskrit words "utthita" meaning "extended","parsva" meaning "side","kona" meaning "angle" and "asana" meaning "pose".
It involves using many essential muscle groups:legs,ankles,groin,chest,lungs,shoulders,spine,and the abdomen.
Benefits : Strengthens and stretches the legs, knees, and ankles
Stretches the groins, spine, waist, chest and lungs, and shoulders
Stimulates abdominal organs
Increases stamina
Improves digestion and aids elimination
Improves balance

Neck Pain - Keep your head in line with the spine, do not look over your shoulder.
Note: For Beginners - Instead of placing the hand on the floor, rest your forearm on the top of your bent-knee thigh. Avoid resting on the thigh and collapsing into the right shoulder. Encourage the length to move between right shoulder and neck and to lightly lift the upper body weight away from the bent-knee thigh.
Avoid doing this asana. Read this section carefully before you do it.
Headache
High or low blood pressure
Insomnia

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.Bend your right knee so that your calf and thigh form a right angle with your thigh parallel to the floor.Bring your right hand inside or outside the right foot and your left arm up toward the ceiling.Gaze up towards your left hand.
Step 1: Stand in Tadasana.On an exhalation, step or lightly jump your feet 3.5 to 4 feet apart.Raise your arms parallel to the floor and reach them actively out to the sides,palms down.
Step 2: Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle.
Step 3: Bend your right knee so that your calf and thigh form a right angle with your thigh parallel to the floor.
Avoid Step 4 : If you have neck problems look straight.
Step 4: Bring your right hand inside or outside the right foot, depending on which is more comfortable, and your left arm up toward the ceiling or over the left ear.
Step 5: Open your chest and make sure your left shoulder is aligned over your right shoulder and gaze up to the left fingers.
Step 6: Stay for 30 seconds to 1 minute.Inhale to come up and return to Tadasana.Repeat on the left side.


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