PARSVA UTTANASANA 2

Description

PARSVA UTTANASANA 2 Asana group: standing poses, forward bends Translation of the name from Sanskrit: • parshva — side; • uttana — intensive stretch. 1. Setup Starting position: Tadasana, the feet together. With an exhale fold forward and place the palms on the mat in front of the feet. Shift the weight slightly onto the right foot and bring the left foot to the outside of the left hand, then place the left hand behind the left foot and the right hand in front, catching the left ankle. Keep the hips level and the spine long. Breathe evenly. Then change the side. 2. Simplified and advanced variations Simplified variations: • keep both hands on the mat and bend the knees; • hold the shin instead of the ankle. Advanced variations: • straighten the standing leg fully and deepen the twist. 3. Injury prevention Keep the hips level. Do not force the shoulder. Fold with a long spine and slightly bent knees. Come up slowly.

Effects

• flexibility
• balance