Showing posts with label Utthita Parsvakonasana. Show all posts
Showing posts with label Utthita Parsvakonasana. Show all posts

Yoga Asanas For Stress Relief - Utthita Parsvakonasana - Intense Side Stretch






    This asana is a variant of the classic posture and is done against a wall with a block under the lowered 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 the posture without causing strain or damage. 



    PROPS - A WALL AND A WOODEN BLOCK


    • Using a wall to support you decreases tiredness, allows you to maintain the pose 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. 



    BENEFITS 

    • Corrects shoulder and shoulder blade misalignment 

    • Relieves backache and neck sprains 

    • Softens the hip joint and spinal column 

    • Strengthens the legs and knees, especially the hamstring muscles 

    • Stretches and tones the abdominal and pelvic organs 

    • Stimulates digestion by relieving gastritis, acidity, and flatulence 



    PRECAUTIONS


    • If you suffer stress-related headaches, a migraine, osteoarthritis of the knees, rheumatic fever, varicose veins, low blood pressure, chronic fatigue syndrome, diarrhoea, psoriasis, insomnia, depression, or bulimia, you should avoid this asana. 
    • During menstruation, premenstrual stress, or leukorrhoea, 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. 



    INSTRUCTIONS



    1. Stand in Tadasana, with your heels and buttocks touching the wall. 

     

    • Place the block behind your right foot on the floor.  

    • Take a deep breath and stretch your feet 1 meter (3.5 feet) 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, pulling your thigh down until your calf is at right angles to the floor, and press the outside edge of your left foot firmly on the floor.  

    • Stretch your left arm away from your shoulder on the left side. 

     

    3. Place your right hand on the block as you bend to the right. 

     

    • 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. 

     

    4. Stretch from the left ankle to the left wrist in a continuous motion. 

     

    • Grasp the floor with your outside left foot.  

    • Extend your spine towards 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.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.



    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.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.



      Chair Yoga - Utthita Parsvakonasana


      Utthita Parsvakonasana is a variation of  Parsvakonasana. 


      Buttock on the seat is the first variation. 



      • The chair can be utilized to support the buttock of the front leg, just like in Virabhadrasana II. 
      • This has comparable benefits and allows you to focus on the stretch while reducing the burden. Rolling the chest up is made easier by gripping the chair in front of you. 
      • Rolling the upper shoulder back is made easier by gripping the chair from behind (left shoulder in and ). 
      • The chair also aids with chest elevation. Another alternative is to turn the chair around and place the front leg underneath the backrest. 
      • When doing the position on the right (as in ), the chair supports the right armpit, which helps to keep the right waist length (which tends to shrink in this pose). 



      Foot on the inverted chair (variation 2) 



      • The front leg's foot is elevated and placed on the sloped surface of the inverted chair in this variant.
      •  Utthita Trikonasana gives instructions on how to use the chair and the implications of this modification.


      You may also want to read more about Chair Yoga here.

      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.