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Intense Side Stretch Pose
Intense Side Stretch Pose

Intense Side Stretch Pose

Parsvottanasana (pars-voh-tahn-AHS-anna)

Intense Side Stretch Pose

Benefits of Intense Side Stretch Pose

  • Stretches hamstrings and quadriceps muscle
  • Lengthens the tailbone
  • Corrects posture
  • Engages muscles of the abdomen and of the lower back
  • Promotes body awareness

Summary of Intense Side Stretch Pose

Intense Side Stretch Pose, or Parsvottanasana, is a beautiful balancing, stretching as well as strengthening pose. It demands awareness and synchronized breathing from the practitioner so it also serves as a wonderful calming practice. It is great whenever one needs a deep, whole body stretch with an emphasis put on the hamstrings and the core.

Intense Side Stretch Pose
Intense Side Stretch Pose

INTENSE SIDE STRETCH POSE Tutorial

Intense Side Stretch Pose

1.) Begin in tabletop position.

Intense Side Stretch Pose

2.) Press back into Downward Facing Dog.

Intense Side Stretch Pose

3.) Lift your right leg up to the sky.

Intense Side Stretch Pose

4.) On an exhale, place your right foot between your hands, shift your back foot to a 45-degree angle.

Intense Side Stretch Pose

5.) Slowly rise up, straightening your front leg and squaring your hips.

Intense Side Stretch Pose

6.) Fold forward over your right front leg, placing your palms on the mat on either side of your right foot, try to close the gap between your chest and your upper thigh.

Intense Side Stretch Pose

7.) Hold this position for up to 30 seconds. To exit, simply press back into Downward Facing Dog.

Intense Side Stretch Pose
Intense Side Stretch Pose

Health Benefits of Intense Side Stretch Pose

INTENSE SIDE STRETCH POSE For stretching

The Intense Side Stretch Pose generally stretches and expands the whole body, especially the hips, hamstrings, the quadriceps muscle and the spine. It is a perfect way to prepare for deeper hip stretches.

INTENSE SIDE STRETCH POSE For posture

The Intense Side Stretch Pose grounds and lengthens the tailbone as well as the spine, promoting their healthy setting while expanding the chest. It nurtures a proper posture.

INTENSE SIDE STRETCH POSE For body awareness

To perform the pose, you need focus and a lot of awareness to maintain the needed balance. At the same time, you have to synchronize your breathing pattern which gives an additional calming and soothing effect.

Contraindications & Cautions

  • Advanced pregnancy
  • Leg injury
  • Pain in the lower back or in the neck, causing pain
  • High blood pressure

Modifications & Deepening the Pose

Intense Side Stretch Pose to open the shoulders & the chest more

If you would like to open up and create more space in the shoulders and the chest, providing a deeper stretch to them, this variation is for you. Simply reach your arms backwards, bend them at the elbows, the palms of the hands facing each other. Move the palms of the hands towards each other and as upwards toward your neck as you can until they touch each other as if during a prayer. It offers a great opening for the shoulders and the rest of the upper body.

Intense Side Stretch Pose for those with back problems

If you feel like your lower back muscles are not strong enough for this pose and you cannot freely perform the bending forward correctly, use two blocks analogically on both sides of the anterior leg. You can adjust them just right to your needs. This way, you won’t injure your spine while still giving your hips a proper stretch.

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