Parsvottanasana (Intense Side Stretch Pose) and modifications explained

Yoga

How to practice: Parsvottanasana (Intense Side Stretch Pose)

By: Delight Yoga

Six simple Fundamental Asanas (postures) build the foundation of an Astanga Vinyasa Yoga practice. They are often called “standing positions” because they are composed of six relatively easy standing asanas. Parsvottanasana is the sixth of these fundamental postures.

The six fundamental postures are right at the beginning of every Astanga Yoga practice. No matter how advanced you are, after five rounds of Surya Namaskara A and B, you start with these postures. Here, you carry the rhythm you have set up in Surya Namaskara A & B in a flow from asana to asana. With this solid basis, you are perfectly prepared to enter whichever series you are practising.

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.

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Parsvottanasana Instructions

ekam

Inhale, stepping right foot back, hands into prayer behind the back

Dhristi: in the middle of the eyebrows (bhrumadhye)

Exhale, bending over right leg, chin to shin