Parśvottanāsana

Pārśva means side.  Uttana means intense stretch.  In this āsana side of the chest is stretched intensely.

Technique:
  • Stand in Tāḍāsana.
  • Breathe in deeply and join the palms at the lower back.
  • Breathe out, adopt namaskara mudra with fingers pointing upwards.
  • Push the hands upwards so that the fingers are at the level of shoulder blades.  
  • Breathe in and spread legs sideways 3 to 3.5 feet apart . 
  • Breathe out while staying in this position.
  • While breathing in slowly, turn the trunk to the right and simultaneously turn the right foot sideways 90o to the right.
  • Turn the left foot 75o to 80o to the right.  Keep your both legs tight at the knee.
  • Bend the trunk backwards and look upwards and stay here for a few seconds.
  • Breathe out and bend the trunk forward and rest the head on the right knee.
  • Stretch your back until your chin rest beyond the right knee.
  • Hold this pose from 20 to 30 seconds with normal breathing.

Picture
  • Breathe in deeply, slowly move the head and trunk towards left knee with out straightening the trunk at the same time turn the left foot 90o towards left and right foot 75o to 80o towards left.
  • Now raise the trunk and head as far back as you can with out bending the legs and stay here for a few seconds.
  • Breathe out and bend the trunk forward and rest the head on the left knee. 
  • Stretch your back until your chin rest beyond the left knee.  
  • Hold this pose from 20 to 30 seconds with normal breathing.
  • Breathing in move the head to the center, bring back your feet to the original position then raise the trunk up.
  • Breathe out and jump back to Tāḍāsana releasing hands from the back.
  • If you cannot manage namaskara mudra on your back just grip one hand’s wrist with the other hand and follow the same process.

Effects:
  • This āsana improves the abdominal organs.
  • Corrects round and drooping shoulders.
  • Relieves stiffness in the legs, hip muscles, wrists and makes hip joints and spine elastic.