| This is the latest article in our yoga central series and | | | | toward the shoulder and swing out to the side, which |
| today we will be looking at a pose known as intense | | | | shortens the front-leg side. Make sure your soften |
| side stretch pose or Parsvottanasana. We will look at | | | | this hip towards the floor and away from the |
| how to properly carry out the pose, the benefits you | | | | shoulder. |
| can get from it and anything that you need to | | | | 5. Hold this pose for a short time with the body and |
| consider before beginning. Please read the entire | | | | head parallel to the floor. Then if you can bring the |
| article before trying the pose. | | | | body closer to the right leg. However don't bend |
| How to Carry Out the Pose | | | | from the waist to get this lowering. As you gain |
| We have put together instructions on how to carry | | | | experience you will get more flexible and be able to |
| out the pose correctly however there are also a | | | | rest the body on the right leg. Hold the pose for 15 |
| number of modifications that can be done to make | | | | to 30 seconds then come back to the middle with an |
| the pose easier as well as deeper. These | | | | inhalation and repeat for the other side. |
| modifications will be found lower in the article. | | | | Tips and Precautions |
| 1. Begin the pose by standing in mountain pose. As | | | | If you are suffering from any back problems or you |
| you exhale step your feet apart so that they are | | | | have high blood pressure then you should avoid the |
| around a metre apart. Place you hands on your hips | | | | forward bend in this pose. You can go through steps |
| and turn your right foot 90 degrees to the right so | | | | 1 and 2 as above buy make sure your practise it |
| that it is pointing out. At the same time also turn | | | | near a wall. Then when you bend forward parallel to |
| your left foot to the right, about 45 degrees. Make | | | | the floor you should place your hands on the wall and |
| sure the heels of both your feet are lined up and as | | | | press against it. |
| you exhale turn the right thigh out so the centre of | | | | To really get the maximum out of this pose when |
| the right knee cap is in line with the right ankle. | | | | you have lowered the torso you can place your |
| 2. Now exhale and turn the body towards the right | | | | hands together behind your back. However if you |
| and at the same time square the pelvis with the | | | | find this difficult at first you can cross your arms |
| front of your mat. As the left side of the hip turns | | | | behind your back and hold each elbow with the |
| you will need to press down with your left leg to | | | | opposite hand. |
| keep the left heel grounded. Also press the thighs | | | | Benefits and Focus |
| inwards as if you are holding a block between them. | | | | There are a large number of benefits to this pose |
| Press your shoulder blades against your back, | | | | and they include the fact that it can calm the brain as |
| lengthen the body and slightly arch your upper back. | | | | well as stretching out the spine, shoulders, wrists, |
| 3. As you exhale bend the body forward from the | | | | hips and hamstrings. This pose will also strengthen the |
| groins until it is parallel with the floor. Place your finger | | | | legs and stimulate the abdominal organs. Practising this |
| tips on the floor. If you cannot do this then rest your | | | | pose will help to improve your posture and your |
| hands on blocks either side of your right leg. Press | | | | balance as well as aiding your digestion. |
| the thighs back and lengthen the body forward. | | | | Therapeutically it can be beneficial for people with flat |
| 4. In this pose the front-leg hip tends to lift up | | | | feet. |