Secrets of Performing Parsvottanasana, Technique of Lateral Stretch Pose in Yoga, Benefits of the Asana

Parsvottanasana - yoga pose that involves deep stretching and working out the lateral surface of the body, as well as the back of the thigh.

Execution Technique

Step 1:

Stand in Tadasana . Exhale and spread your legs about 1 meter apart. Place your hands on your hips. Turn your right leg to the right by 90 degrees, and your left leg by approximately 45-60 degrees. Align your heels – they should be on the same line. Pull up your knees, hips, and turn your right hip outward so that your right knee is pointing directly to the right.

Step 2:

Inhale, lift your sternum, bend back slightly, and bring your hands behind your back, joining your palms behind your back in Anjali Mudra (Namaste gesture) at the level of the middle of the chest, fingers pointing upwards, little fingers pressed against the back. Press your palms together and pull your elbows back so that your chest does not compress.

Step 3:

Exhale and turn your torso to the right, turning not from the waist, but from the hip bones. Both hip bones after turning should face to the right. Keep your right leg strong, and press the entire surface of your foot to the floor. Twist the outer parts of your thighs inward, as if squeezing a block between your thighs. Imagine that both legs in this pose have grown into the floor, and the movement is performed only by the body, starting from the hip joints. Pull your shoulder blades together and pull them down, do not spread your folded palms.

Step 4:

On the next exhale, tilt your body forward, starting from the groin. Keep your back straight – lower your body parallel to the floor, do not spread your arms. Try to lay the entire front of the body on the leg in front and touch the knee with your chin. Press your hips back and lengthen your torso forward, rising through the upper part of the sternum.

Step 5:

Stay in the pose for 15-20 seconds (several breathing cycles).

Exiting the Pose

Inhale, lift your body, turn your legs and body 180 degrees and repeat the asana on the other side.

Asana Adjustment / Control Points

1. actively pull up your lower abdomen during the turn and tilt of the body;
2. constantly pull up your knees and hips – your legs should be straight;
3. do not turn your pelvis – it should face directly towards the turn;
4. actively press into the floor with the entire surface of your feet – do not shift your body weight forward;
5. if you cannot touch your head to your knee – do not bend your knees for this and do not round your back! With regular repetition of the asana, you will progress towards the goal.

Benefits

Contraindications

Preparatory Yoga Exercises

• Adho Mukha Shvanasana ;
• Baddha Konasana;
• Gomukhasana;
• Prasarita Padottanasana ;
• Supta Baddha Konasana;
• Uttthita Parsvakonasana ;
• Uttthita Trikonasana .

Advanced Practice

Twist your body more strongly towards the leg in front so that the conditional center line of the body is above the center line of the thigh.

Variations

Simplified Version

For those who suffer from rheumatism or for other reasons cannot fold their hands in the main variation or cannot generally put their hands behind their back, there are the following options for placing the hands:

• in the instructions above, replace step No. 2 – the position of the hands. Bring both hands behind your back at waist level and fold your forearms together. Grab each elbow with the opposite hand. When changing sides when performing the asana, also change the grip of your hands.
• if you cannot fold your hands behind your back at all or it is difficult for you to maintain balance, place your palms or fingers on both sides of the leg in front. In this variation, it will be easier for you to perform the stretching of the body.

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