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Intense Side Stretch Pose (Parsvottanasana)
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- Begin in Tadasanaat the top of the mat
- Place hands at the hips and notice that the frontal hip bones are square to the front of the mat
- Observe also that the two sides of the waist are equally long –the side bodies are even
- Keeping the hips square and the hands at the hips, step the left foot back 3 ½ to 4 feet
- Line up heel to heel with the back foot at a 45-degree angle
- Having stepped back, notice what has changed with the pelvis
- To recreate the squared pelvis from Tadasana, root down with the right big toe mound while pinning the right outer hip back and in towards the left heel
- Spin the left inner thigh back to roll the left outer hip forward
- Simultaneously press the left thigh bone back and drop anchor with the left heel
- On an inhale spread the arms out to the sides
- On an exhale internally rotate the arms, bend the elbows and bring the palms together behind the back; press the whole of each hand together
- Externally rotate the shoulders by drawing the heads of the upper arms back and spinning the biceps towards the triceps
- Inhale, lengthen the spine and engage the quadriceps
- Exhale, hinge at the hips and begin to fold forward and down
- Reach the sternum away from the navel and keep the collar bones broad to maintain openness in the front body
- Keep rolling the heads of the upper arms back and up away from the floor as you descend the torso
- Continue pinning the right hip back and in to the midline while rolling the left hip forward and down
- Stay rooted through the right big toe mound and the left outer heel
- Hold for 5-10 breaths, then on an exhale to press down firmly with the feet
- With the next inhale use the strength of the legs to come up
- Step the left foot forward returning to Tadasana, and repeat on the other side