Purvottanasana-Reversed Plank L4
Author: theholisticcare.com
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Position of Readiness:
Stand in Tadasana.

With an exhalation, step your feet about 4 feet apart. Put your hands on your hips. Turn your right foot out to the right 90 degrees and turn your left foot in slightly to the right. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle.
Exhale and turn your torso to the right until you’re facing directly out over the right leg; as you do this, lift your left heel off the floor and spin on the ball of the foot until the inner left foot is parallel to the inner right foot. Then exhale again and bend your right knee. If possible, bring the right thigh parallel to the floor. Keep your left leg active by pressing the thigh up toward the ceiling and extending strongly through the left heel. At the same time, resist the lift of the left thigh by pressing the tailbone toward the pubis.
With another exhale turn further to the right and lean the torso down, placing the left hand on the floor inside the right foot. Dig your right thumb into the right hip crease and push the thighbone down toward the floor. Firm the shoulder blades into the back ribs and lean the torso back slightly, away from the inner thigh. Stay in this position for a few breaths.

Benefits of Parivrtta Parsvakonasana

Strengthens and stretches the legs, knees, and ankles.
Stretches the groins, spine, chest and lungs, and shoulders.
Stimulates the abdominal organs.
Increases and builds stamina.
Improves digestion and aids in elimination.
Improves the balance.
Is of great therapeutic value in constipation, infertility, lower back pain, and sciatica.
Maintains a fresh circulation of blood to your abdominal organs.
Provides body with fresh oxygen and nutrients.
Improves balance.
Squeezes out body toxins with the twisting action.
Creates healthy spinal flexibility.

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