Extended Side Angle - Utthita Parsvakonasana

Try out this Asana with me?, Health Challenge Invite Utthita P?r?vako??sana

STEPS :

1. Stand facing the long side of your mat with your feet about a leg distance apart. 
2. Turn your right foot out so your toes are pointing to the short edge of the mat and turn your left toes in, about 45 degrees. You are looking for stability through both legs. 
3. As you exhale, bend your right knee, thigh parallel to the floor, knee above the ankle 
4. Take a deep inhale and firm your lower abdomen in and up. 
5. As you exhale, extend your body over the right leg, and bring your right arm down, either with your elbow on your right thigh or place your hand on the floor to the inside or the outside of the right foot – whatever feels right for your body. 
6. Reach your left arm over your head, next to the left ear,
7. Turn your palm so that you are bringing the little finger side of your hand to face the floor.
8. Extend from the outside of the left heel through the left fingertips and revolve the ribcage up towards the ceiling. If your neck allows it, you can look up from underneath the left armpit to the ceiling. 
9. Hold this pose anywhere from 5 to 15 breaths. 
10. To come out of this pose press actively into your feet, and on an inhalation strongly extend through the left arm as you come back up to straight. 
11. Reverse the direction of your feet to do the same pose on the other side. 

Benefits

• Helps in developing muscle endurance of the whole body
• provides therapeutic relief from issues like constipation, infertility, sciatica, menstrual discomfort, low back aches, osteoporosis, and obesity.
• stimulates the abdominal organs that help in enhancing the overall health.
• Stretches the Body
• Strengthens the Quadriceps

Who Can Do

Consult a doctor before beginning an exercise regime.