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Yoga:

Parsvakonasana | Utthita Parsvakonasana (Extended side Angle) | Parsvakonasana Yoga

Turn one leg out and bend the knee over the ankle. From Uttanasana step one leg back and externally rotate it until the heel touches the mat. From the Downward Dog Pose step one leg forward between the hands. Anchor the left heel to the floor by lifting the inner left groin deep into the pelvis.

Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee aim the inner knee toward the little toe side of the foot. If possible, bring the right thigh parallel to the floor.

Start in Tadasana, Mountain Pose. Step or jump so that your feet are 4 to 4.5 feet apart. Your feet should be about one foot further wider apart than when you do Trikonasana, the intense triangle pose. Lift your arms so they are parallel with the floor. Position the palms facing the floor. Activate your arms now and maintain active arms throughout the pose. As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto the top of the right thigh. Press your right fingertips on the floor just outside of your right foot.

If your leg muscles are not yet long enough to bend the leg to a complete right angle, estimate where the knee would be if you could reach a right angle. If the knee is not directly over the ankle when the leg reaches a right angle then you need to adjust the distance between your legs. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.Firm your shoulder blades against the back ribs.

The outer edge of the straight left leg’s foot should stay pressed down on the floor. Help assure this by rolling the metatarsal bones on the top of the left foot towards the left outer edge of the foot. This will also help raise your left foot’s arch. Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor.Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Turn your head to look at the left arm.

There is a tendency for the bending knee to swing forward as the forward leg buttock moves backward. Observe the alignment of the bending leg as you descend making whatever minute adjustments are necessary so as to keep the leg aligned. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.

Parsvakonasana Yoga Benefits:

1.Increases stamina

2.Stimulates abdominal organs

3.Stretches the groins, spine, waist, chest and lungs, and shoulders

4.Strengthens and stretches the legs, knees, and ankles