Side angle extension type (Figure 8, Figure 9)

Difficulty coefficient 4

Parsva means edge. Kona means horn. This pose is an extension of the side angle.

Achievement method:

1. mountain standing (figure 1). Inhale deeply and jump 4-4.5 feet apart (about 120- 135 cm). Raise your arms horizontally, with your shoulders flat and your palms facing down (Figure 3).

2. While exhaling slowly, turn your right foot 90 degrees to the right, turn your left foot slightly to the right, extend your left leg outward, and straighten your knees. Bend the right leg until the thigh and calf are at right angles and the right thigh is parallel to the ground.

3. The palm of the right hand is close to the ground on this side of the right foot, and the right armpit is close to the outside of the right knee. Extend your left arm completely through your left ear and keep your head up (Figures 8 and 9, which are the rear views of the other side).

4. The waist and hamstrings should be stretched straight. The chest, buttocks and legs should be in a straight line, so the chest should be extended upward and backward. Stretch every part of the body, focusing on the back of the whole body, especially the spine. Stretch the spine until you feel that all the vertebrae and ribs are fully stretched, and even the skin of your whole body is stretched.

5. Keep this posture for half a minute to one minute and take a deep breath evenly. Inhale and leave your right hand off the ground.

6. Inhale, straighten your right leg, raise your arm and return to the position of +0 in step 65438.

7. Exhale and repeat steps 2 to 5 on the left.

8. Breathe back to Yamanashi (Figure 1).

Efficacy:

This pose can strengthen ankles, knees and thighs. It can correct the defects of legs and thighs, strengthen the chest, reduce the fat in the waist and buttocks, relieve sciatica and joint pain, and increase gastrointestinal peristalsis and promote excretion.