PARSVA UTKATASANA

Standing Asanas

Difficulty:

Description

PARSVA UTKATASANA Asana group: standing poses, twists Translation of the name from Sanskrit: • parshva — side; • utkata — intense, powerful. 1. Setup Starting position: Utkatasana. Bring the palms together in front of the chest. With an exhale, turn the torso to the right and place the left elbow on the outside of the right thigh. Press the elbow against the thigh and turn further, keeping the hips square and the knees together. The spine is long, the abdomen engaged. Breathe evenly. Then change the side. 2. Simplified and advanced variations Simplified variations: • reduce the depth of the squat; • keep the hands in prayer without pressing the elbow. Advanced variations: • deepen the squat and the twist, bringing the palms together and twisting more. 3. Injury prevention Keep the knees together and the hips level. Turn from the chest, not the lower back. Do not let the knees collapse inward. Keep the lower back long.

Effects

flexibility
balance
strength