Parsvottanasana (Side Forward Bend ) |Parsvottanasana Yoga

Draw your right hip deeper into your body and rotate your left hip forward. Release your arms behind your back placing your palms together in reverse prayer position. Relax your shoulders down your back, moving your shoulder blades toward each other and lifting your heart. Hinge forward from your hips, especially your right one.

Hinge forward from your hips, especially your right one, reaching your arms out to the side like an airplane. Stop half way down lifting your sit bones and your heart. Rotate your torso to the right placing your left hand on your right shin, ankle or the floor. Your right arms should reach upward. Release your shoulders down your back.

Keep your sacrum square with the floor. To support your balance press into the soles of your feet. Both legs should be straight and strong.Begin standing with your feet together and arms by your sides.Step your left foot back about 3 to 3.5 feet and turn your left foot slightly to the left.If it is accessible to you, bring your hands behind your back and touch your palms so that they are facing each other.

Move them as high up the middle of your back as is comfortable. Another option is to clasp your wrists behind your back, or keep your arms at your sides.If balance is compromised, release the arms so that your fingertips gently touch the floor on both sides of the foot. If you cannot reach the floor, place them on your leg, without depending on the leg for support. You will need to bring your awareness into the lower back for support.

Breathe into the backs of the legs where you feel the stretch. Lengthen the spine, deepening the pose on your exhalation.To come out of the pose, inhale and roll the torso up starting from the base of the spine. When you are upright again, allow the breath to guide your reflection before stepping your feet together. Repeat on the other side.

Parsvottanasana Yoga Benefits:

1.Improves complexion, hair, eyes and cools the brain

2.Massages liver and stomach

3.Strengthens and tones abdomen; improves digestive system

4.Strengthens and stretches entire leg and back.

Malasana Pose | Yoga for Malasna | Malasna Yoga | Squatting Position

Its streets are currently being renovated, making it a much more attractive quarter. It’s one of the classic areas for partying the night away.Malasana also offers a nice moment of rest for the legs during intense Yoga sessions.Come to stand with the feet about mat’s width apart.Bend the knees, coming into a squat.

Try to find your balance in such a way that there is a stretching towards the pelvis and the upper back is stretched lengthwise as a result of the fact that the back is stretched towards the floor. If you lose any of these stretches, it means that your position is not well balanced.

This means that you hardly rest on your arms. As your ankles and your back begin to relax more, your heels will move more and more towards the ground.If you can’t do this pose with your heels flat on the floor, put a rolled up blanket under your heels for stability.The Malasana Squat is a great way on toning your thighs and increasing your hip flexibility while relaxing your pelvic floor all in preparation for the labor and birth of your child. Once in labor, the Malasana Squat can shorten your birth canal and employ the use of gravity to aid in delivery.

Squatting Position Benefits:

1.A highly effective, non invasive treatment for hemorrhoids, as shown by published clinical research.

2.Uses the thighs to support the colon and prevent straining. Chronic straining on the toilet can cause hernias, diverticulosis, and pelvic organ prolapse.

3.Relaxes the puborectalis muscle which normally chokes the rectum in order to maintain continence.

4.Securely seals the ileocecal valve, between the colon and the small intestine. In the conventional sitting position, this valve is unsupported and often leaks during evacuation, contaminating the small intestine.

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