KIRAN ATMA: Extensive Lateral Stretch
Showing posts with label Extensive Lateral Stretch. Show all posts
Showing posts with label Extensive Lateral Stretch. Show all posts

Yoga Asanas For Stress Relief - Utthita Parsvakonasana - Extensive Lateral Stretch



    Utthita Parsvakonasana is a variation of Utthita Parsvakonasana. This asana takes on the form of an intense side stretch with a lot of tension. 


    • This variation is done against a wall with a block below the lowering hand. 
    • In the final posture of this asana, it is common to sink down on the bent leg. 
    • Using the appropriate props prevents this and allows for more flexibility in modifications. 




    BENEFITS


    • Misalignment of the shoulders and shoulder blades is corrected. 
    • Backache and neck strains are relieved. 
    • It lubricates the hip joint and the spinal column. 
    • Legs and knees are strengthened, especially the hamstring muscles. 
    • The stomach and pelvic organs are stretched and toned. 
    • Relief from gastritis, acidity, and flatulence stimulates digestion.
    • Aids in the relief of menstruation problems. 



    PRECAUTIONS


    • If you suffer stress-related headaches, migraines, osteoarthritis of the knees, rheumatic fever, varicose veins, low blood pressure, chronic fatigue syndrome, diarrhea, psoriasis, sleeplessness, depression, or bulimia, you should not perform this asana. 
    • During menstruation, premenstrual stress, or leukorrhea, avoid this position. 
    • If you have heavy or irregular periods, practice throughout the remainder of the month, avoiding menstruation days. 
    • Look up momentarily in the last position if you have cervical spondylosis. 
    • Those suffering from hypertension should take a glance at the ground. 



    PROPS - A WOODEN BLOCK AND A WALL 


    • The wall's support relieves tiredness, allows you to maintain the position for longer, and aligns your neck and head properly. 
    • Under the lowering hand, a wooden block is put at a proper height. 
    • This is beneficial to individuals who have a stiff back or have difficulty reaching the floor. 
    • It also aids in maintaining the pose's stability. 



    INSTRUCTIONS


    1 In Tadasana, lean against a wall with your buttocks contacting it. 

     

      • Place the block behind your right foot on the floor. 
      • Take a deep breath and stretch your feet 3.5 feet (1 meter) apart. 
      • Make sure your right foot is parallel to the wall by turning it out to the right. 

     

    2 Make a small rightward turn with your left foot. 

     

      • Bend your right knee and push your thigh down until your calf is at right angles to the floor, pressing the outside edge of your left foot firmly on the floor. 
      • Stretch your left arm away from your shoulder on the left side. 

    3. Bend your right hand to the palm of your right hand, on and put the block. 

     

      • The palm of the left arm should face front as you stretch it up. 
      • Rotate the arm to the left and bring it up to your ear. 
      • Your left thumb should be pressed against the wall. 
      • Look at your left arm as you turn your head. Stretch from the left ankle to the left wrist in a continuous motion. 
      • Grasp the floor with your outside left foot. 
      • Extend your spine toward your head and move your shoulder blades into your body. 
      • For 30 seconds, stay in this position. 
      • On the opposite side, repeat the position.



    You may also want to try out some more Yoga Asanas For Stress Relief Here.


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