The Primary Series :: Standing Asanas

VIII PARSVOTTANASANA

• INTENSE SIDE STRETCH POSTURE

Parsva=side Uttana=intense stretch

1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90

degrees) left heel turned in (left foot at a 45-60 degree angle).

2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps.

3. Inhale, look up, open chest.

4. Exhale, press palms together not clasping thumbs or fingers, stretch out

and then down, bend from the hips forward over right leg, bring chin

toward shin. Pull right hip back so hips are parallel, lift elbows.

Drishti: 2nd toe of extended foot.

Hold for 5-8 breaths.

5. Inhale, come up.

6. Exhale, turn hips to left, reverse feet.

7. Inhale, open chest, look up and back.

8. Exhale, bend forward over left leg. Hold 5-8 breaths.

9. Inhale, come up.

10. Exhale, hop to Samasthiti.

Modified posture: hold elbows behind back instead of hands in prayer, stay at

half way down position with head up, spine straight.

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