POSTURE:

The word “utthita” is derived from a Sanskrit word “extended”, “parsva” meaning “side” or “flank”,

“kona” means “angle” and “asana” meaning “posture” or “seat”.

STEPS TO BE FOLLOWED:

• Stand straight with your legs together.
• Now keep your legs apart (3-4 feet wide), your feet pointing your right and both the hands on your

hips.

• Bend your right knee such that your knee is exactly above the ankle, shin bone making 90 degrees

to the mat.

• Place your right elbow on the right thigh, inhaling lift your left hand above your head and look at

your left palm.

• Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
• Now keep your hands beside your body, straighten your right knee, get your legs together and

relax.

• Repeat it on opposite side.

BENEFITS:

• It helps in relieving low back pain, sciatica.
• It helps in increasing stamina.
• It helps in stimulating abdominal organs.
• It helps in strengthening legs, knees and ankles.
• It helps in stretching the groins, waist, chest, lungs and shoulders.

CONTRA-INDICATIONS:

• Headache, Migrane, Insomnia, Hypertension.

DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.