Intense Side Stretch Pose is challenging not only because of the intensity of the hamstring stretch, but also because (in the full pose) the position of the arms and hands are in Anjali Mudra behind the back. So this pose, actually a deep forward bend, not only gives a good stretch to the backs of the legs, but also to the chest, shoulders, forearms, and wrists. As the mudra is so difficult for most beginning students, the pose will be described with the hands on the floor here.

Parsvottanasana Instructions
- ekam
Inhale, stepping right foot back, hands into prayer behind the back
Dhristi: in the middle of the eyebrows (bhrumadhye)
- dve
Exhale, bending over right leg, chin to shin
Dhristi: to the nose (nasagre)
5 breaths, Parsvottanasana (right side)
Dhristi: to the nose (nasagre)
- trini
Inhale, square up
Dhristi: in the middle of the eyebrows (bhrumadhye)
- catvari
Inhale, turn to other side bending over left leg
Dhristi: to the nose (nasagre)
5 breaths, Parsvottanasana (left side)
Dhristi: to the nose (nasagre)
- panca
Inhale, square up
Dhristi: in the middle of the eyebrows (bhrumadhye)
Exhale, release arms, step feet together at front of the mat, Samasthitih
Dhristi: to the nose (nasagre)
Parsvottanasana Benefits
- Stretches the spine, shoulders and wrists (in the full pose), hips and hamstrings
- Relieves stiffness hip joints and muscles
- Stimulates and tones the abdominal organs
- Improves posture and sense of balance