Utthita Parshvakonasany

1. Stand in .

2. On inspiration jump spread your legs to a distance of 120-130 cm Pull the hands apart. 

3. Turn right foot out at 90 °, and left a little inside. Squeeze your knees and hips. 

4. Bend right leg at the knee up until thigh and calf did not amount to a right angle. Right thigh - parallel to the floor, and lower leg - perpendicular. Inhale one or two times. 

5. Exhale and turn the body right. Put right hand on the floor beside the right foot. 

6. Pull the left hand over the ear, rotate the neck and look up. 

7. This final position. Breathe normally and stay in that position for 20-30 seconds, paying attention to the following points: 

(1) draw the inside of his right buttock to keep it in line with the outside of the right knee; 
(2) strain your quadriceps and stretch the hamstrings of the left leg; 
(3) draw the left armpit, biceps, wrist and elbow. The body of the left ankle to the left hand stiffly as a whole, so that no fluctuations; 
(4) Pull the scapula; rotate the left side of the torso up and back so that his chest was expanded and the back side of the body remained in the same plane. 

8. On the inhale raise your right hand from the floor and lift torso, keeping the right angle, right foot. Inhale. 

9. Inhale as you straighten your right knee and go into the situation. 

10. Repeat this same position in the left side, following all the instructions, but replacing the word "right" to "left".  

Special notes: 

(1) It is important to establish the correct distance between the legs, or a bent legs will not be the right angle. If the distance is too great, then we obtain an obtuse angle, and if it is too small, then the angle is acute. The distance should be chosen, respectively, the growth of man. When a posture is performed in the right direction, the distance is set by the left foot, which moves inside or push back, right foot in this case is fixed, and vice versa. Leg, which is already bent, for it is not used. 

(2) The left hand is facing the floor when you turn the left side up. 

(3) Beginners (if they have a lack of mobility) can keep on the floor of her fingertips.