Extended Side Angle Pose
relieves stiffness in legs, hip muscles, wrists, necks, shoulders, elbows and makes hip joints and spine elastic
while the head is resting on knees the abdominal organs are contracted and tones
removes stiffness in wrists
corrects round and drooping shoulders
deep breathing easier in full pose
calms the brain
How to get into Parsvottanasana
Stand in Tadasana, Place hands on hips. Extend the arms over the head, turn the arms out, sweep the arms around as you bend the elbows bring the palms together with fingers pointing up towards the neck, into Paschima Namaskarasana. Expand the chest and lift the sternum.
Jump feet 3 1/2 feet apart. Turn right foot 90 degrees to the right and turn the left foot all the way in, as you turn the torso facing to the front leg. Breath.
Look up towards the ceiling, lengthening the torso away from the hips and lengthen the front spine over the front leg maintaining a straight spine and extend torso parallel to the floor. Look forwards.
Extend spine down the leg, bringing stomach to the thigh, chest to knee, and chin to shin. Look towards the foot.
Use a wall with the heel of the back foot against the wall, for balance stability
Place hands on waist and bring the elbows back behind the torso as you open the chest.
Hold elbows or wrists behind torso if your hands will not come into Paschima Namaskarasana
Place hands on the ground or on blocks on either side of the front foot.
This pose can be done in phases as your hamstrings start to open and you can extend the torso over the leg.
Phase 1- Extend torso towards the ceiling, lengthening the torso away from the hips and extend the spine upwards
Phase 2- lengthen the torso parallel to the floor, hands either on hips or on either side of the foot, concave the back.
Phase 3 - extend torso over the front leg resting the head on the leg. As in picture