Parsva Dhanurasana - Side Bow

Parsva Dhanurasana try out with qifi

STEPS :

1. Lie flat on the stomach, chin on the floor, with the arms by the sides of the body and the legs straight and together.
2. With the knees apart, bend the legs at the knee, bringing the feet towards the buttocks.
3. Grasp the ankles from the outside with the arms straight, rolling the shoulder blades back and together to open the chest.
4. Lift the feet up and away from the buttocks. The action should lift the thighs and upper body off the floor so that only the lower abdomen or, if possible, the pelvis supports the entire body weight.
5. Keep the back, arms, and shoulders relaxed, only the leg muscles are active to hold the position.
6. Inhale and carefully shift the body weight to the right to roll onto the right side.
7. Hold the position for 10 – 20 seconds.
8. Shift the body weight back to the left to return to the central position.
9. Repeat the pose on the left side.
10. Slowly lower the legs back towards the buttocks, release the ankles back down to the floor.

Benefits

• Stretches the entire front of the body.
• opens the shoulders and chest (pectoral major/minor).
• At the same time, strengthens the back muscles.

Who Can Do