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Restorative yoga poses and hatha yoga stretches

English name: Reversed Side Angle Pose
Sanskrit name: Parivrtta Parsvakonasana

Difficulty level: Intermediate

Technique

1. Stand with the feet about 1.5 meters apart.
2. Turn the right foot 90 degrees to the right and let the left foot trun slightly in towards the right.
3. Bend the right leg until the thigh is parallel to the floor, with the knee directly over the ankle. Keep the left leg straight and extended from the hip.
4. Twist the upper body until the left shoulder comes over the right thigh and the left palm is touching the ground.
5. Continue to twist the upper body so that the right shoulder is above the left shoulder. Straighten the right arm keeping it close to the right ear.
6. Hold the pose for 1 minute or as long as possible.
7. Repeat the pose to the left side.

Breathing

• Exhale while twisting the upper body into the pose.
• Breathe slow and deeply in the final position.

Benefits

• Anatomical - Opens the hips, strengthens the thigh muscles and ankle. Tones back muscles, straightens the spine and aligns disks to help relieve back pain. Increase blood flow to the lower back healing soft tissue damage in this area.
• Digestive - Massages the digestive organs, brings extra blood to this area and helps clear the colon.

Notes

• Keep the back straight throughout the pose to give an even twist and avoid injury.
• Make sure that the knee of the bend leg does not come past the ankle of that leg.
• Make sure that the ankle of the straight leg remains pushed into the ground otherwise the twist is lost.