The flank stretch - Yoga standing poseThe technical terms for the flank stretch are Parshva uttanasana, Parshvottanasana or Utthita parshva konasana, where Parshva means "side" or "flank", Uttana means "intense stretch" and Asana means "resting posture".
Parshva uttanasana stretches the pelvis and opens the abdominal area to give your body and mind freedom and lightness.
In this asana, you learn, like in hardly any other exercise, to balance the elements and keep them in equilibrium.
The effect
- Strengthening the spine and joints
- Elimination of lower back pain
- Strengthening the abdominal muscles
- Massage of the abdominal organs (spleen, liver, pancreas, ...)
- Removal of blockages in the abdominal cavity
- Improve blood flow to the neck and head
- Reduction of fat and cellulite on hips and legs
- Elimination of mood swings and heaviness of mind
- Calming the senses
- Help with migraines and insomnia
The exercise
Stand in Tadasana (Mountain Pose) and place your hands behind your back in Namaste. Keep your hands tightly clasped and raise them as high as possible, so that the angle at the wrists is no less than 90 degrees. Press the edges of your hands firmly against your spine, and press your wrists firmly together. Next, widen your collarbones by rotating your upper arms outward, then lower your elbows and bring them closer together.
Now spread your legs about one meter wide and point your feet straight forward with the outer edges. Turn your left foot inward 60 to 70 degrees and your right leg outward 90 degrees, so that your inner heels are in line. Now anchor your left foot in the outer edge with your inner ankle raised and your heel firmly in the floor, move the inner edge of your left leg back, rolling your left outer hip forward. While the outer edge of your right foot is lowered, use the resistance in the outer edge to bring your inner heel and toes firmly to the floor. The right groin and hip stretch back. Now your pelvis is parallel and, maintaining your balance, stretch your legs back, lower your tailbone and lift your abdominal wall, sternum and head. As you continue, keep your feet grounded, extend both legs back, and stretch your body with long sides and your navel over your right leg. Keep your sternum and chin lifted, your hands firmly pressed behind you, your collarbones wide, and your elbows up.
In the final step, from grounded feet, extend both groins, thighs, knees, and shins back, while bringing your navel and sternum well above your leg. Lower your chin as low as possible onto your shin and rest your forehead on the shin.
The implementation
You start with 30 seconds per side and can stay in the pose for up to a minute or longer. It's important that you perform the exercise for the same amount of time on both sides each time. You end Parshva uttanasana by keeping your hands in Namaste and returning to Tadasana. Only then do you release your hands and remove them from your back.
This asana places great demands on your sense of balance and coordination. Therefore, you should remain completely neutral in your senses. During the pose, relax the front part of your brain to maintain contact with your back leg and your pressed hands behind your back. Allow your breath to flow calmly.
Flank stretching - tips for problems
If you're having trouble getting into Parshva Uttanasana right away, you can practice it with a raised leg and a chair for your hands and arms. The raised leg allows you to straighten your leg more easily while keeping your belly relaxed. Raised arms help you develop a sense of the length of your sides.
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