POSE NO: 10
OUTLINE OF THE CONTENT:
- STEP BY STEP INSTRUCTION
- TRY IT OUT
- Seated side pose- Strengthens the spine
- Seated side pose-Strengthens the core muscles
- Seated side pose-Stretches the side torso muscles – obliques, intercostal, and serratus anterior, which are often underworked and tense.
- seated side pose-Since one side of the body is bent and the other is extended, this pose stimulates the organs in two ways.
- seated side pose-By activating and lengthening the side core muscles which we often forget to target in our workouts, this pose may help to improve your awareness of your posture and improve your postural habit over time.
- Seated side pose-Targets the lymph nodes in the armpit and the lymphatic organ,.
- Releases tension in the ribs
Step by Step instruction seated side bend pose:
- Sit on one or two folded blankets, with your legs straight out in front of you.
- Draw your right leg in and then your left leg to come into a cross legged position.
- If your hips are tight or if you have any knee pain, roll a couple of blankets and place them underneath your hips and/or knees to support you. Also, you can try sitting on one or two more blankets to further elevate your seat.
- Allow your hands to fall into whatever position feels naturally right.
- Feel the connection between your feet, legs, sit bones and the floor.
- As you inhale, lengthen the spine up nice and tall.
- Draw the shoulders gently down the back and feel your heart expand.
- Bring the crown of your head in line with your hips and bring your chin parallel to the floor. Place your right hand on the floor and simultaneously extend the left arm upward towards your left ear.
- Exhale and side bend to the right.
- If possible, keep your gaze on your left hand as you take 5-10 breaths in this position.
- To come out, take an inhalation and return back to center with both hands resting on the knees.
- Place your left hand on the floor and simultaneously extend the right arm upward towards your right ear.
- Exhale and side bend to the left.
- If possible, keep your gaze on your right hand as you take 5-10 breaths in this position.
- Return back to center and rest both hands on the knees
precaution of parsva sukhasana:
- It is best to learn any yoga posture, including Parsva Sukhasana, under the supervision of a live Yoga teacher. This way, the teacher can help correct alignment which will decrease the chances of you developing faulty or harmful habits in your Yoga practice.
- Please consult a physician before you begin any exercise practice, including Yoga.
Contraindications for Parsva Sukhasana:
- recent knee replacement surgery
- recent shoulder surgery
- severe back pain
- severe shoulder pain
- severe neck pain
- severe arthritis in the knees