2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

EASTERN INTENSE STRETCH: ONE LEG STRAIGHT, ONE KNEE BENT
Foot to the Side
Half Eastern Intense Stretch Pose
Parshva Eka Pada Ardha Purvottanasana
(PAHRSH-vuh EY-kuh PUH-duh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Foot to the Side Reverse Table Top, Foot to the Side Half Reverse Plank and Foot to the Side Half Upward Plank
Pose
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Keep your hands on the
floor on the sides of your hips with fingertips pointing toward your feet. Engage your mula
bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale, bend your knees, and slide your feet toward your sitting bones. Keep your feet and knees
hip-width apart.
3. On the next exhale, press into your hands and feet and lift your sitting bones off the floor. Your
shoulders should be on top of your wrists, your knees on top of your ankles, and your torso and
thighs parallel to the floor.
4. Exhale, straighten your right leg, and bring it out to the side, flexing the toes of your right foot out
to the side. Hold the pose for at least 30, and up to 90, seconds in order to receive full benefits.
5. Inhale and bring your right leg back to the center in line with your left leg. Repeat on the other
side. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
6. Inhale and lower your hips to the floor, coming back to the starting position.
Modification: one knee bent, other leg straight out to the side, fingertips pointing to the heels
parshva = side
eka = one
pada = foot or leg
ardha = half
purva = east, the front of the body
ut = intense
tan = to stretch, to extend