Parsvottanasana | Intensieve Zijwaartse Strekking Houding | Intense Side Stretch Pose

  • Stretches back of the legs & back

  • Improves stability

  • Improves flexibility in legs, hips & back

  • Strengthens legs

 

Contraindications
  • -

GETTING INTO THE POSE
  • From tadasana, take a big step back with the right foot with the heels aligned. Rotate the right foot diagonally forward.

  • Spread the toes and push the big toes into the mat for balance, pull the kneecaps up to activate the leg muscles. The legs are STRETCHED.

  • Keep the hips facing the front of the mat.

  • Activate the bandhas, navel in and up & place the hands on the hips.

  • Look forward and with your back straight, bend forward from the hips over your left leg. Nose goes towards the left toes.

  • Only when your entire upper body makes contact with your leg you relax the neck in line with your spine and bring your nose down to your shin.

  • Place the hands on either side of the left foot.

  • Elbows back.

  • Shoulders away from ears.

BREATH
  • Inhale: Make length between the back heel and the sitting bones, the front toes and the sitting bones & the sitting bones and the crown.

GETTING OUT OF THE POSE
  • Inhale: Stand up straight.

  • Exhale: step back into tadasana.

PREPARATORY POSES
SUBSEQUENT POSES
  • Hanumanasana | Split pose

  • Parsvottanasana namaskar | Parvottanasana with reverse praying pose

REPLACEMENT POSES
  • Utthita trikonasana | Extended triangle pose

  • Virabhadrasana I | Warrior I pose