‘Parshava’ means side and ‘uttana’ means intense pull. Parshava Uttana asana deeply stretches the sides of the legs and trunk.
Organising the Pose:
- Stand in Tadasana
- Fold your palms behind your back and separate your legs 2 to 3 feet apart. Stand with the heels in one line and toes facing forward.
- Turn the right foot out 90 deg. and left foot in at 45 deg. Turn your trunk to the right. Inhale and reach back with your head.
- Exhaling bend forward with a long straight spine from the root of the back. Bring your chest to your right thigh and forehead to knee. This is Parshava Uttanasana. Hold for 10 -15 breaths.
- Come up return to position 2. Now turn your left foot in at 45 deg. Repeat the pose on the left side.
- Come up and return to position 2. Jump or step back to Tadasana.
DO’S:
- Engage your thigh muscles and tighten your knees.
- Draw the shoulders back and press the palms against each other.
DONT’S:
- Don’t bend your knee and try to bring it to your head. Instead bring your head to your knee.
BENEFITS:
- Corrects rounded shoulders.
- Increases the flexibility in the hip joints.
- Expands the lungs and develops the chest.
So, practice for 10 to 15 counts on either side. If you are unable to press your palms in namaskar mudra behind your back then just hold the opposite elbows and reach forward in the pose.
Namaste!
Neelanjana Bharadwaj- Yoga Expert