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Yoga:

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.