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Vajraparsvakonasana

Samasthithi: Vajrasana.

Vajraparsvakonasana Pose
Steps and Asanasthithi:
Inhale lift yourself up into kneeling.
Exhale and bring your right leg out sideways into a 90 degree angle, foot pointing to the right.
Inhale, place your right forearm onto your right thigh and lift your left arm up, exhale bending to the side over the right ankle, bringing the left arm overhead and towards the right, twisting the neck to look at the center of the left palm.
Breathe in the asana sthithi for 5-7 breaths.
Inhaling come up to the centre.
Exhaling bring down the left arm side and come into samastiti.
Repeat the posture on the other side
Vision: towards the center of the opposite side palm

Benefits:
Increases circulation to lower extremities
Strengthens pelvic floor muscles
Strengthens lower back
Flexes muscles of the neck