Intense Side Stretch Pose (Parsvottanasana)

Intense Side Stretch Pose (Parsvottanasana) is taught to beginners, as well as in more advanced classes. 

The pose leads well into other classic standing poses such as Virabhadrasana I, II and III and Trikonasana.

Parsvottanasana works on several levels: as a forward bend, it is calming; as a standing pose it is strengthening.

This popular asana also helps loosen the hamstrings, open the hips, improve the balance and stretch the spine.

Pointers

• Begin in Mountain Pose (Tadasana). Step the right foot back so that it's around four feet away from the front foot - closer if you are a beginner. The hips and pelvis are square to the front, so the backwards foot turns in around 45-60 degrees.

• Spend a few moments grounding all four corners of both feet firmly into the mat - this will set the foundation of the pose.

• Either take the hands to prayer position (into Anjali Mudra), behind the back, or, to lighten, hook the hands in the elbows.

• On an inhale, look gently upwards and broaden across the sternum, opening into the front of the body.

• On an exhale, and hinging from the hips, lower the flat spine downwards, sinking the forehead towards the knee. Keep the length in the front of the body and the naval drawn in gently as you come forward.

• Keep the spine long, even if this means just falling forwards a little way. Drop the head, and use every exhale to encourage the chest further towards the knees.

Remember to....

Keep the hips square towards the front, and the back heel firmly pressing into the mat.

Rather than collapsing too much into the front knee, beginners can keep the front leg slightly bent.

Hold for at least five breaths. Come up with a flat spine and repeat on the other side.