Parshvottanasana (Chin on the support stool) (Therapy)

The name derives from the words “Parsva” means “side”, “Uttana” means “intense extend-stretch-lengthening”, and “Asana” means seat or pose.

• Place a Yoga Stool on your yoga mat. Ensure that the Stool is stable and won’t slide and place a yoga blanket on top of it.

• Stand facing the Stool with your feet hip-width apart. Your toes should be pointing forward.

• Step your left foot back at a comfortable distance, keeping both feet in one line. The toes of your left foot should be pointing slightly outwards.

• Square your hips towards the front of the stool. Adjust your stance as needed to maintain hip alignment.

• Place your hands on the stool, gripping the top edge for support. Keep your arms straight and shoulders relaxed.

• Hinge at your hips and slowly fold forward over your right leg. Keep your spine long and chest open as you fold forward.

• Allow your chin to rest on the blanket placed over the Stool for support, depending on your comfort level.

• Hold the asana for 40-60 seconds, breathing deeply and evenly. Focus on lengthening through the spine and relaxing into the stretch.

• To come out of the pose, engage your core muscles and slowly lift your torso back up. Step your left foot forward to return to the starting position.

• Repeat the same procedure with other leg.

• Square your hips towards the front of the mat. This may involve rotating your left hip slightly forward and your right hip slightly back to ensure alignment.

• Firmly press down through the outer edge of your left foot and engage the muscles of your left thigh to stabilize the leg.

• Allowing the front knee to bend too much

• Lifting the back heel off the ground

• Avoid in case of high or low blood pressure

• Not to practice if suffering from Migraine

• Avoid in case of any injury or surgery in shoulders, Ankles, knees or hips