英文：Side Forward Bend (Side Intense Stretch)

梵文：Parsvottanasana (Parshvottanasana)

1、Dristi: Padhayoragrai.

凝視點(diǎn)：腳趾。

2、Join the palms behind the back.

雙手背後合十。

3、Draw the shoulders and elbows back.

肩部和肘部向後伸展。

4、Press your palms firmly together with the little fingers aligned with your thoracic spine.

手掌緊緊互推，小指和胸椎成一條直線。

5、Keep your heels aligned.

兩個(gè)腳後跟保持在一條直線上。

6、Tailbone tucked in

收尾骨

7、Maintain square and level hips.

保持髖部水平端正。

8、Stretch the back

伸展背部

9、If you cannot fold the hands together behind the back, just grip the elbow or wrist.

如果你雙手不能在背後合十，就先互抱手肘或者握住手腕做該體式。

10、Benefits: 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. In the correct pose, the shoulders are drawn well back and this makes deep breathing easier.

功效：這個(gè)體式能夠緩解腿部和臀部肌肉的緊張和僵硬，使髖關(guān)節(jié)和脊椎骨更富有彈性。當(dāng)頭部放在膝蓋上，腹部器官也得到收縮和加強(qiáng)。在正確的體式中，肩部向後伸展，使得深度呼吸更為容易。