ARDHA UPAVISTA KON ASANA

The Ardha Upavista Kon Asana or Side Way Stretch give required twist to body. The lateral sides of body are responsible for the opening of the rib cage and giving more space for the lungs to expand. It gives a good shape to the torso and also mobilizes the fat on the sides of the body.

TECHNIQUE

Ardha Upavista Kon Asana

Take a deep breath in 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 other side.

Make sure you do not twist the spine as you bend.

Knees are on the floor all the time.

Shoulders should be relaxed.

Duration 30 seconds to 1 minute

Avoid in Spinal injury and spondilytis.

BENEFITS

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 and liver.

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

Makes the mind stable and relaxed.

Allow the prana to travel up in the higher astral centers.

Activates the vayan vaayu.

Opens up the Anahata and mooladhara chakra.