The enhanced side stretch Parsvottanasana is a standing position that stretches your upper body, bends from your pelvis to the front, and stretches your legs.
The whole back will feel.
“Parsva” means the side; “Uttana” consists of “ut”=strong and “tan”=stretch.
People with tight hamstrings, weak back muscles and tight hips will have difficulty in practice.
Focus less on your limits and more on what you can do.
Each pose feels different every day.
Instead of arching your back, bend forward from your hips and extend your spine.
Detailed interpretation of asana starts with hands on hips.
Step back with your right foot.
Turn your back foot outward 45 to 60 degrees.
The pelvis is aligned parallel to the front.
Inhale to lengthen the flank and the entire front of the torso.
Put your hands behind your back in prayer, exhale, and stretch your spine forward.
Close your eyes and take 8 to 10 breaths in the forward bend.
Then release your hands and place them on your hips.
Inhale, lift your body back to Mountain Pose, and change sides to practice asana.
The benefits are to stretch your hamstring, erector and trapezius muscles, stimulate the Achilles tendon, adductor and calf muscles to open your chest and increase the range of shoulder activity, relieve the tension of leg and hip muscles, strengthen the lower back and legs, relieve the stiffness of wrists, stimulate abdominal organs and promote digestion, improve posture and balance, activate the parasympathetic nervous system, and calm your mind, People with intervertebral disc herniation, hypertension, headache or migraine should carefully practice the following techniques to help you correctly practice the enhanced side extension: foot: three points of the sole of the foot touch the ground evenly, activate the transverse and longitudinal arches, and the foundation is the key to balance.
Stable foundation: Actively push the outer edge of the rear foot into the ground.
Strong legs: Straighten your legs and pull your kneecaps up.
Distance between legs: the distance between feet is about one meter.
Usually the distance between the legs is too small.
Hip level: consciously pull back the outer hip of the front leg, and gently start the hip of the back leg.
Align hips parallel to the front.
Straight back: The natural back sag, leaning the pelvis forward, creates the length from the bottom of the spine to the head.
Change of posture: semi reinforced side stretching: keep your back straight and your upper body parallel to the ground.
You can place your hands on your pelvis to strengthen your lower back.
Or on the calf.
Grasp your elbows: Difficulty closing your hands behind your back? Can grab your elbow or wrist.
Arm Variant: Put your hands together behind your back.
Keep your arms extended over your head.
Keep your shoulders away from your ears.
Dynamic exercise: switch back and forth dynamically between half forward bend and full forward bend.
Associated with breathing.
Inhale, lift into a straight back, exhale into a forward bend.
Two yoga bricks are used as accessories: whether it is a half forward bend or a full forward bend, placing two yoga bricks creates space.
Practice against the wall: face the wall.
Stretch your arms and press your palms against the wall shoulder high.
Practice the semi reinforced side stretch.
Stretch your arms and push your hands against the wall.
Foot against wall: If the tendon on the foot is too short to let the heel fall to the ground, lean the heel against the wall for support…
