Uttita Parsva Konasana [ Parsva Bheda ] Extended Side Angle Pose [ Lateral ]

 Uttita Parsva Konasana [ Parsva Bheda ] 

Steps:

1. Stand in Samastithi.

2.  From Samastithi, take a wide step. Turn your left foot slightly turned out.

3. Inhale and lift your hands by the sides.

4. Exhale and bend laterally and keep your palms outside the left foot (aligned) and raise the right    hand up (stretch) and look at the raised palm.

 5. Inhale, bend your right hand at the shoulder, 

 so that your biceps touch your ears.

Coming out of Asana: 

Exhale and raise your hands back again. Inhale and come back to the standing position. Exhale drop your hands down and feet together.

Repeat on the other side.

Variation

     l

Classification:

     -  Lateral

     -  Standing

     -  Dynamic / Stay

     -  Asymmetrical

Focus:

     -  Abdomen

     -  Hips

     -  Spine

     -  Knees

Variation

Modifications:

     -  If you can't keep your hands down by your foot, you can place your elbows on your thighs.

Variations:

     -  If you are flexible enough, you bring the respective hand underneath the thighs, bring the other hand behind the back, lock the fingers and look up.

Modification

Benefits:

       -  adequate stretch for the toes, ankles, knees, calves, hips and entire leg region.

       -  improves digestion

       -  abdominal organs are stimulated

       -  stamina is increased