Parshva Upavistha Konasana
Technique of execution:

  1. Sit in Upavistha Conasanu (Tilt forward from the sitting position with widely divergent legs), but do not lean forward.
  2. The position of the pelvis should be such that the crotch is directed to the floor, the pelvis should not fall back to the coccyx, or forward, to the pubic bone.
  3. If the pelvis falls on the rump, sit on the pedestal.
  4. Place the right hand behind the tailbone, and the left hand in front of the pelvis.
  5. Turn to the right, resisting the left thigh.
  6. On exhalation, descend to the right leg and grab the foot.
  7. Draw in the left side of the back, turn the stomach from left to right.
  8. Move forward the diaphragm and sternum, give the left ribs to the right, and the left hypochondrium to the right knee.
  9. Feel how the left side extends from the pelvis to the ribs.
  10. On an exhalation, bend over, keeping your left leg from the floor.
  11. Hold in a pose for one minute, then follow it in the opposite direction.
  12. Perform the asana in both directions 2 times.

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