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 the 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, Migraine, Insomnia, Hypertension.

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