PARIVRUTTA PARSVAKONASANA

STEPS :

1.Start in Tadasana: 

Stand with feet together, arms relaxed at your sides. 

2.Step Back: 

Step your right foot back, angling it slightly outward. 

3.Lunge: 

Bend your left knee, ensuring it's directly above the ankle. 

4.Twist: 

Rotate your torso to the left, bringing your right elbow to the outside of your left knee. 

5.Extend: 

Extend your left arm up towards the ceiling, creating a straight line from your foot to your fingertips. 

6.Look Up: 

Turn your head to gaze up at your left hand. 

7.Hold: 

Maintain the pose for several breaths, engaging your core and lengthening your spine. 

8.Release: 

Gently release the pose by bringing your torso back to center and stepping your right foot forward. 

9.Repeat: 

Repeat the steps on the opposite side. 

BENEFITS :

1.Strengthens the Legs and Glutes

Builds stability and endurance in the thighs, calves, and hips.

2.Improves Core Strength

Engages abdominal muscles and obliques through the twisting motion.

3.Enhances Spinal Flexibility

Deep twist improves spinal mobility and alignment.

4.Stimulates Digestive Organs

Compresses and massages abdominal organs, promoting digestion and detoxification.

5.Opens Chest and Shoulders

Expands the chest, improving lung capacity and posture.

6.Improves Balance and Concentration

Challenges body awareness, coordination, and focus.

7.Tones the Waist and Abdomen

Helps in trimming the waistline and firming abdominal muscles.

8.Detoxifies the Body

Aids in lymphatic drainage and circulation of fresh blood to internal organs.

9.Stretches Groin and Hip Flexors

Increases flexibility in the pelvic region, countering stiffness from sitting.

10.Relieves Mild Back Pain and Sciatica

Stretches and strengthens the lower back and hip areas.

CLINICAL IMPORTANCE :

1.Improves digestion

– Stimulates abdominal organs, enhancing bowel movements and metabolism.

2.Detoxifies the body

– Activates liver and spleen, promoting internal cleansing and lymphatic drainage.

3.Strengthens and aligns the spine

– Enhances spinal flexibility and corrects postural imbalances.

4.Improves lung capacity

– Opens the chest and encourages deep breathing, aiding respiratory health.

5.Supports joint and muscle health

– Strengthens legs, hips, and core; beneficial in musculoskeletal conditions.

6.Regulates metabolism

– Stimulates the pancreas and supports hormonal and metabolic functions.

7.Reduces stress and anxiety

– Promotes parasympathetic activation through mindful breathing.

8.Helps in managing lifestyle disorders

– Useful in early-stage diabetes, obesity, and digestive imbalances.