BENGALURU : Parsvottanasan means an intense side stretch. This Yogasan is unique – the intense back bend followed by the intense forward bend in this side-facing, wide-leg stance requires balance, strength and flexibility.
STEPS:
1. Stand upright and join your hands behind you in Namaskar Mudra. First, bring the tips of your fingers together near the lower back then move the hands upwards towards the upper back joining the digits of fingers followed by palm and wrist.
2. Take a wide step to the side with your right foot and turn right toes out clockwise at 90 degrees and left toes in the same direction at 60-70 degrees.
3. Next turn the upper body to face right. Take four counts to do so keeping shoulders on either side of right knee and adjust the position of the hands in the upper back.
4. Make sure both knees are straight. Now, inhale and bend backwards as far back as possible. The hands pressing into the upper-back will push the sternum upwards and the reclining action will stretch the ribs and also the abdomen. Make sure the shoulders remain on either side of the right knee. Feel a horizontal expansion in the right side of your chest. Experience that the twisting movement of your torso will also move your hip joints on either side of the right knee.
5. Hold the stretch and perfect it while you breathe normal.
6. At the next possible exhalation bend forward from the hip taking your face towards your right knee all the while lengthening your back and neck and keeping both knees straight. Move your chin, nose or forehead towards the right knee/shin. Again breathe normal as you hold and maintain shoulders on either side of the knee. After a point of time the forward bend is aided by gravity and that lengthens the 30-45 seconds we hold the pose. Enjoy the play of antagonistic muscles- there are many deliverables from Parsvottanasan.
Recommended frequency is once or twice weekly
Come back to standing with an inhalation and bend backwards once again to complete the posture on this side. (TIP: When you are coming up you should bend the right knee slightly for the safety of your knee joint.)
Come back to the neutral position and switch your feet.
Repeat the sequence on the other side substituting left for right.
Enjoy the play of antagonistic muscles at every step- there are many deliverables from Parsvottanasan. Recommended frequency is once or twice weekly.
BENEFITS:
The chest gets an intense widening initiated by the twisting movement of the shoulder. The folded hands in the upper back in Namaskar mudra press the chest upwards. The wrist and forearms get a nice stretch. The opening of the ribs, heart and lungs is intense and progressive. The hip joint too opens up. The abdomen gets a wonderful haul in the back bending position and an equally powerful contraction in the forward bend. The back and thighs feel the opposing forces of stretching and contraction.
Anshu Vyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru.
Email: bodysculpting.yogatherapy@gmail.comYou Tube: Anshu Vyas Yoga 365
