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48. Parshva Konasana
Side Angle Stretch
"Parshva means ""flank"" or ""side"" and kona means ""angle"" - hence, parshvakonasana means side angle stretch. This pose tones your legs, strengthens your knees, and lengthens your spine. It relieves back pain and sciatica problems, and stretches and strengthens the hips and stomach."
"1. Stand with your feet three to four feet apart. Point your left foot forward and turn your right foot out.
2. Bend your right knee into a right angle with the floor and lean into the stretch so that the right side of your body moves toward the top of your right thigh and your right hand reaches toward the ground beside your right foot. DonŐt worry about touching the floor with your hand. Concentrate on the side stretch of your body.
3. Stretch your left arm over your head so that it forms a relatively straight line with your left leg and torso. Your left palm should face downward. Look up toward your arm and feel the stretch from your toes into your fingertips. Breathe deeply.
4. Return to the mountain pose, then repeat on the other side.
5. The side angle stretch feels amazing first thing in the morning when your muscles really need a good stretch to wake up fully. "
1. Practicing this asana helps to reduce the fat at the waist. This helps to give strength to the thighs.
2. Helps to cure arthritic pains.
3. This helps to cure shoulder pain and chest pain.
4. It helps to provide sharpness the eyes.
5. This exercise helps to give good body shape and good body structure.
6. The extended side angle stretches the side of the body. However it is a pose that involves all the muscles in the body.
7. The Groin and shoulders are stretched. The muscles around the hip of the leading leg are stretched and toned. The gluteal muscles are toned and the muscles around the lateral lower abdomen are stretched. Toward the lower back the quadratus lumborum a big muscle that runs along the top of the pelvis and attaches to the bones in the spine is significantly stretched.
8. The shoulders muscles such as the rotator cuff and closer to the spine the rhomboideus major and minor get a good stretch. Muscles in the shoulders and neck are toned such as the upper trapezius muscles and the levator scapulae. Arm muscles are also toned. The latissimus dorsi is stretched. This is a big muscle that attaches to many bones in the spine (from the sacrum to the lower shoulders) and gathers beside the ribs to attach to the humerus.
1. In the side angle stretch, be careful not to overextend your bent knee. It should be at or nearly at a right angle to the floor. Also, donŐt let your back leg flop. Keep it active by pushing down on your back heel. If you donŐt like the smell of your armpit as you look up against your arm, well É change deodorants! (Hey, at least youŐre working up a sweat!)
2. Both feet have a tendency to Evert (Pronate). This means that all the weight falls onto the inside of the feet. This happens especially in the back leg. Try to get the pinky toes to the mat. To do this you must engage the Tibialis posterior and Tibialis anterior.

Mayurasana I
Ekapada Rajakapothasana
Urdhvamuka Paschimothanasana
Eka Pada Koundinyasana
Purna Dhanurasana
Mayurasana II
Parshva Konasana
Shalabhasana II
Purna Chakrasana
Dwi pada Shirshasana

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