Parsva means side or flank. Uttana (ut =intense, and tan= to extend,
stretch, lengthen) means an intense stretch. The name implies a pose
in which the side of the chest is stretched intensely.

Technique

Stand in Tadasana. Inhale deeply and stretch the body
forward.

Join the palms behind the back and draw the shoulders and elbows
back.

Exhale, turn the wrists and bring both palms up above the middle
of the back of the chest, the fingers at the level of the shoulderblades. You are doing ‘namaste’ (the Indian gesture of respect by folding the hands) with your hands behind your back.

Inhale and with a jump spread the legs apart sideways 3 to 3and half feet.
Stay in this position and exhale.

Inhale and turn the trunk to the right. Turn the right foot 90
degrees sideways to the right keeping the toes and heel in a line
with the trunk; turn the left foot with the leg 75 to 8o degrees to the
right and keep the left foot stretched out and the leg tightened at the
knee. Throw the head back.

Exhale, bend the trunk forward and rest the head on the right knee.
Stretch the back and gradually extend the neck until the nose, then
the lips and lastly the chin touch and then rest beyond the right knee.
Tighten both the legs by pulling the knee-caps up.

Stay in the pose from 20 seconds to half a minute with normal breathing. Then slowly move the head and trunk towards the left knee by swinging the trunk round the hips. At the same time turn the left foot 90 degrees towards the left and the right foot 75 to 8o degrees to the left. Now raise the trunk and head as far back as you can, without bending the right leg. This movement should be done with one inhalation.

Exhale, bend the trunk forward, rest the head on the left knee and
gradually extend the chin beyond the left knee by stretching the neck
as in position 6.

After holding the pose from 20 seconds to half a minute with
normal breathing, inhale, move the head to the centre and the feet to
their original position so that the toes point forward. Then raise the
trunk up.

Exhale and jump back to Tadasana, releasing the hands
from the back.

If you cannot fold the hands together behind the back, just grip the
wrist and follow the above techniqe.

Effects

This asana relieves stiffness in the legs and hip muscles and makes
the hip joints and spine elastic. While the head is resting on the knees,
the abdominal organs are contracted and toned. The wrists move freely
and any stiffness there disappears. The posture also corrects round and
drooping shoulders. In the correct pose, the shoulders are drawn well
back and this makes deep breathing easier.