From Tadasana, Move into Utthita Hasta Padasana, Parsva Hasta Padasana
Exhale bend the right knee over the right ankle.
Extend the torso and place the right palm on the outside of the right foot.
Press into the foot and extend the knee towards the pinky toe side of foot.
Press the outer knee into the inner arm.
Dynamically extend the left arm over head by the ear. The Chest, Hips, and Legs in one line.
Move the chest up and back.
Externally rotate arms and take inner shoulderblades into the back.
Press into the feet. Inhale extend back up into Parsva Hasta Padasana and Utthita Hasta Padasana
Repeat on the left side and return again to Tadasana.
This asana reduces fat around the waist and hips; it relieves sciatic and arthritic pains and helps digestion and elimination.
Use a block or a chair if it is difficult to reach the ground with your hand. Lean against a wall for support if it is too challenging to support your own body weight.
- Learn to keep the structure of the thoracic chest broad.
- Do not put dead weight on the bent leg.
- Outer edge of back foot presses into the mat.
- Tuck the right buttock in so that it remains in line with the outer right knee.
- Tighten the quadriceps and stretch the hamstrings.
- Stretch the entire side of the body from the outer foot to the fingertips through the armpit and wrist.
- Tuck the shoulderblades in. Turn the upper side of the torso upwards and backwards to expand the chest and so the posterior side of the body is one plane.
- Adjust the distance of the legs so that the front thigh is parallel to the floor. Adjust by moving the back leg back.
- Beginners can keep the tips of the fingers on the floor if stiff.