Intense Side Stretch Pose (Parsvottanasana)

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Video Duration:
1:00
  1. Begin in Tadasanaat the top of the mat
  2. Place hands at the hips and notice that the frontal hip bones are square to the front of the mat
  3. Observe also that the two sides of the waist are equally long –the side bodies are even
  4. Keeping the hips square and the hands at the hips, step the left foot back 3 ½ to 4 feet
  5. Line up heel to heel with the back foot at a 45-degree angle
  6. Having stepped back, notice what has changed with the pelvis
  7. 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
  8. Spin the left inner thigh back to roll the left outer hip forward
  9. Simultaneously press the left thigh bone back and drop anchor with the left heel
  10. On an inhale spread the arms out to the sides
  11. 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
  12. Externally rotate the shoulders by drawing the heads of the upper arms back and spinning the biceps towards the triceps
  13. Inhale, lengthen the spine and engage the quadriceps
  14. Exhale, hinge at the hips and begin to fold forward and down
  15. Reach the sternum away from the navel and keep the collar bones broad to maintain openness in the front body
  16. Keep rolling the heads of the upper arms back and up away from the floor as you descend the torso
  17. Continue pinning the right hip back and in to the midline while rolling the left hip forward and down
  18. Stay rooted through the right big toe mound and the left outer heel
  19. Hold for 5-10 breaths, then on an exhale to press down firmly with the feet
  20. With the next inhale use the strength of the legs to come up
  21. Step the left foot forward returning to Tadasana, and repeat on the other side

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