Intense chest stretch Pose (Parsvottanasana) – 6 Benefits

What is Intense chest stretch Pose (Parsvottanasana)

• This asana gives an intense stretch to your chest. Parsva means “side” or “flank” in Sanskrit, while uttana indicates the great intensity of the final stretch.
• Regular practice of Parsvottanasana stimulates and tones the kidneys, an effect you can feel once you are comfortable in the final pose.

Benefits of Intense chest stretch Pose

1. Cools the brain and soothes the nerves
2. Relieves arthritis of the neck, shoulders, elbows, and wrists
3. Strengthens the abdominal organs
4. Improves digestion
5. Tones the liver and spleen
6. Reduces menstrual pain

How to do Intense chest stretch Pose – Step by step Instructions

Step 1

• Stand in Tadasana.
• Loosen your arms by turning them inside and out several times.
• Join your fingertips together behind your back, with your fingers pointing down, toward your feet.
• Then rotate your wrists, until your fingers point to the ceiling.
• BEGINNERS If joining your palms is too difficult, take your arms behind your back, bend your elbows and rest each palm on the opposite elbow.

Step 2

• Move your joined palms up to the middle of your back.
• The little fingers of each hand should touch your back.
• Then, move your hands up your back until they rest between your shoulder blades.
• Press your fingers together. Press your palms together by pushing your elbows inward.
• This will help to push your shoulders back and expand your chest even further.

Step 3

• Inhale and jump up, landing with your feet about 4 ft (1.2 m) apart.
• If your legs feel overstretched or uncomfortably close together, adjust the distance accordingly.
• When you feel that your body weight is distributed equally—and comfortably—on both legs, you have the distance right.
• Pause for a few seconds and exhale slowly.

Step 4

• Inhale, and turn your right foot 90° to the right.
• Turn the left foot 75-80° to the right.
• At the same time, rotate to the right from the waist and hips.
• Ensure that your torso faces front and is in line with your right leg.
• Rest your weight on the heel of your right foot.
• Tighten your right knee and extend your chest, waist, and hips.
• Then, tilt your head and chest back and look up at the ceiling, making sure that you do not strain your throat.
• Press your palms to your back—do not allow them to slide down.

Step 5

• Exhale, extend the spine, and bend forward from the top of both your thighs.
• As you bend, lead with your sternum and do not allow your right knee to bend as you come forward.
• Take care to bend equally from both sides of the waist.
• Rest your chin on your right knee.
• Stay in the pose for 20-30 seconds. Breathe evenly.
• BEGINNERS If you find the final stretch difficult, then place your palms on the floor on either side of the right foot. Take care to stretch your back and neck gradually.

Contraindications of Parsvottanasana

1. High blood pressure
2. Cardiac condition
3. Dysentery
4. Abdominal hernia

Cautions

• If you have high blood pressure or a cardiac condition, omit Step 4.
• If you have dysentery or an abdominal hernia, practice this asana up to Step 4.