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Parsvottanasana

पार्श्वोत्तनासनम् / Intense Side Stretch Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from parsva (पार्श्वो) meaning side, ut (ुत) meaning intense, tan ( तन) meaning to extend and asana (आसन) meaning posture or seat.

Benefits
  • Aids in reducing BMI and obesity.
  • Aids in increasing the body strength and stability.
  • Aids in cardiorespiratory fitness.
  • Improves breathing.
  • Improves mental health.
  • May help to reduce high blood pressure.
  • Relieves stiffness in joints and muscles.
  • Reduces stiffness in the back, hips wrist etc.
  • Stretches the hamstrings and lower back
  • Strength, stability and flexibility.
  • Contracts and tones abdominal muscles and enhances digestion.
  • Helps in alleviating thyroid imbalances.
Steps to perform the Asana: Parsvottanasana
  • From Tadasana position jump and spread the legs apart sideways 3 to 4 feet.
  • Keep your feet rooted to the ground, while your spine should be lengthened and core engaged.
  • Keeping your hips facing the front of your mat, turn the right foot 90 degrees sideways to the right, keeping the heels and toes in a line with the trunk;
  • Now turn the left foot with the leg 75 degrees to the right and keep the left foot stretched out and kneecaps tight. Make sure your knees point in the same direction as your toes.
  • Now gently take your hands to the back and place your hands in reverse prayer. Stop before your back begins to round.
  • Inhale as you lengthen your spine and exhale as you fold forward from the hips.
  • Roll your left thigh inward, while keeping your right hip back.
  • To exit the pose, inhale and use the strength of your legs to come up.
  • Release your arms and step your feet together, returning to Mountain Pose.
Common Misalignments / (Mistakes)
  • Helps in alleviating thyroid imbalances.
Contraindication / Cautions
  • Avoid in case of any back injury or surgery.
  • Avoid during pregnancy.
  • If you are suffering from High Blood Pressure.
  • Avoid if suffering from Sciatica.
  • Avoid if you have dizziness.
Additional Details :
  • Another Name of AsanaPyramid pose
Asana Video :
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