Inverted Side Angle Pose
1. Take Tadasana.
2. Inhale and jump legs apart and arms to the sides. The legs should be 2.5–3 times wider than the shoulders, arms extended horizontally.
3. Rotate your right foot 90 degrees to the right and your left foot 45-60 degrees to the right.
4. Bend the right leg at the knee so that the thigh is parallel to the floor and the calf is perpendicular to the floor.
5. Exhale, turn to the right and place the left palm on the floor outside the right foot. The left armpit should lie on the outside of the right knee.
6. Raise your right hand up, look at the thumb of your right hand. Do not bend the left leg at the knee.
7. Straining your back, raise your right arm so that it is in the same plane with the legs and body. Provide maximum tension in the shoulders and back.
8. Maintain the pose for up to 1 minute, breathing evenly. Concentrate attention on the back.
9. Relax the tension, inhale and straighten the torso, and then the leg. Turn the feet to the left and repeat the asana in the other direction.
10. After completing the pose, inhale, straighten, unfold your feet straight, exhale and jump back to Tadasana.
This is a rather difficult posture, it provides excellent breast expansion, abdominal organ renewal, and reduction of body fat. Stiffness in the back, shoulders, legs and neck disappears, the spine becomes elastic.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”