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Description
If you are suffering from arthritis, don't try any other option except for the Parshvottanasana (Intense Side Stretch Pose).
How to:
Position yourself in Tadasana. While exhaling, lightly jump or place your feet at a distance of 3.5 to 4 feet. Now place your hands on your hips and turn your left-foot towards the right at a forty-five to sixty degree angle and your right-foot to the right perpendicularly. Proceed to align your right heel along with your left heel. Remember to keep your thighs firm and move your right-thigh outward, such that the centre of your right-knee-cap is in accordance with the centre of your right ankle.
Exhale and turn your torso onto the right. As your left-hip turns forward, push the head of the left femur towards the back heel. Now press your outer thighs inwards and place your scapulas firmer against your back torso. Then, lengthen the coccyx towards the ground and arch the upper torso slightly backwards.
Exhale again and stretch your torso forward over your right leg. Then stop while your torso is parallel to the ground. Press your fingertips to the ground on both sides of your right foot. Proceed to press your thighs back and lengthen your torso forward by lifting it through the top of the sternum.
Make sure that you move your hip towards the ground and slightly away from the shoulder on that side while squeezing your outer thighs. Next, press your large toe and front foot's inner heel into the ground. Now raise the leg's inner portion deep into the pelvis.
Next, hold your head and chest parallel to the ground for few breaths. Retain this pose for fifteen to thirty seconds and get up while breathing in, by pushing actively through the back heel. Now drag your coccyx into the ground first and then into the pelvis.
Finally, do this on the left side too.
Let's now look into the functional part of this beginner yoga pose.
An important functionality of the arms in Parshavottanasana is to assist in opening up the upper chest. This is attained by pushing your elbows down along with moving them towards one another. Make sure that you keep your torso as much open as you can throughout this yoga pose.
Benefits
Parshavottanasana offers several benefits of yoga such as:
Provides calming effect on your spirit, body, and mind
Acts as a shoulder opener
Increases flexibility of wrists, elbows, shoulders, and neck and helps those suffering with arthritis
Contraindications
If you are suffering from high-blood pressure or back injury, avoid full-forward bend, as a replacement for this do the 'Ardha Parshvottanasana'.
Photo
LINKS:
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