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49. Parshvothanasana
Intense Side Stretch Pose
The intense side stretch pose or the Parsvottanasana of yoga is known to allow for certain modifications while performing this form of yoga which would include using a sandbag to allow for lifting of the heel.In Parsvottanasana, the pelvis rotates to face the front leg. I place this pose after Ardha Chandrasana to create continuity in the sequence. Later in the practice we rotate the pelvis further, so that this type of pose fits naturally in a sequence that moves from the pelvis facing forward, to turning to face the front leg, to rotating into a twisting pose such as Parivrtta Trikonasana. Turning the pelvis changes the orientation of the muscle fibers in the back-leg gluteals and front-leg hip flexors, activating the muscle from every direction. This illustrates how designing your yoga practice to have continuity yet change awakens muscle groups efficiently, making the whole of the practice greater than the sum of its parts.
"To begin with the intense side stretch pose, you should stand in the tadasana or Mountain pose of yoga and post exhaling lightly jump and place your feet between 3-5 feet apart. Thereafter, keep your hands firm on the hips on each side and turn the left foot 60 degrees to the right and the right foot 90 degrees out to the right. You should then place the right heel parallel to the left heel and by firming up your thighs try and turn the right thigh outwards. While doing so ensure that the knee cap center of the right knee is in alignment with the right ankle.Once this pose has been achieved, exhale and turn around your entire torso towards the right by moving the front of the pelvis towards the front portion of the yoga mat.Exhaling again, from the groin, let you upper body forward over your right leg and then place your fingertips on both sides of the right foot, to the ground. Thereafter , push the thighs backwards and by lengthening the upper body forward, lift using the upper part of the sternum While holding this pose, you should ensure to move the front leg hip towards the floor and in a direction away from the shoulder of that side as you continue to squeeze your outer thighs. The bottom of the big toe as well as the heel of the front foot should be firmly placed on the floor and then the front leg should be lifted deep to move towards the pelvis.The reafter you should hold your head and torso in alignment to the floor for 2-3 breath and then inhaling change the concentration to the left side. "
"In terms of therapeutic applications, the intense side stretch pose is very effective for treating flat feet. The benefits of the intense side stretch pose are:Helps in strengthening the legs Stimulation of the abdominal organs Stretching of the shoulders, spine, hamstrings, hips and wrists.Improves digestion, sense of balance and posture.Help in calming the brain. "
Those who are suffering from high blood pressure or from a back injury should avoid performing the full forward bend and should instead try the Ardha Parsvottanasana.
Parsvottanasana is a pose rotated half-way between Trikonasana and Parivrtta Trikonasana. If you remove the Sanskrit sandhi from its name, this pose is "Parsva Uttanasana" -- think of it in that way, as Uttanasana done 90 degrees to the side.

Ekapada Rajakapothasana
Laghu Vajrasana
Parirutha Janu Shrishasana
Karna Peedasana
Eka Pada Koundinyasana
Upavista Konasana
Purna Dhanurasana
Setu Banda Sarvangasana
Tripura Harasana

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