ARDHA UPAVISTA KONASANA / SIDE WAYS STRETCH

The lateral sides of body are responsible for the opening of the rib cage & giving more space for the lungs to expand. It gives a good shape to the torso & also mobilizes the fat on the sides of the body.

Duration 30 seconds to 1 minute

Procedure

• Take a deep breath in and breathe out.
• Now fold your right leg at the back of left thigh.
• Stretch your left leg back at the ear level.
• Gently twist your spine towards the left foot.
• Stretch your arms forward towards the foot trying to embrace your foot with your palms, pulling the toes towards yourself.
• Gently bend down trying to bend your head to the knee.
• Push the right knee down left leg straight knee logged feet the stretch on the entire right side of the body.
• Gently lift your head up and arm up. Come straight up.
• Now change the side. Open up the right leg.
• Fold the left leg at base of right thigh & keep on pushing the right leg back at the ear level and repeat the same on

Benefits

Body

• Gives an excellent stretch to the lateral sides of the body.
• Good expansion of rib cage, increase lung capacity.
• Mobilize the fat deposits on the sides of the body.
• Strengthen the pelvic region & stretches the hamstrings.
• Massages the kidney, pancreas, spleen & liver.

Mind

• Makes the mind stable & relaxed.

Pranic

• Allow the prana to travel up in the higher astral centers.
• Activates the Vyayan Vaayu.
• Opens up the Anahata & Mooladhara chakra.

Contraindication

• Spinal injury, spondilytis.

Helps in

• Kidney malfunctioning, releasing compression of rib cage, diabetes, lymph drainage.

Key Points

• Make sure you do not twist the spine as you bend.
• Knees are on the floor all the time.
• Shoulders should be relaxed.