#intensesidestretchpose
Parsvottanasana (parsva=side, uttana=intense stretch)
• INHALE jump to the right, 3 feet apart, right foot parallel to the mat, left heel turned in.
• EXHALE hands in prayer behind the back, turn hips to the right and lift the kneecaps.
• INHALE look up, open your chest.
• EXHALE palms together, stretch out and then down -bending from the hips forward over your right leg. Bring your chin toward your shin. Pull right hip back, so hips are parallel. Lift your elbows.
• LOOK at the 2nd toe of the extended foot.
• HOLD for 5-8 breaths.
• INHALE come up.
• EXHALE turn hips to the left, reverse feet.
• INHALE open your chest, look up and back.
• EXHALE bend forward over your left leg. Hold for 5-8 breaths.
• INHALE come up.
• EXHALE to Samasthiti.
⚫️ Modification : instead of hands to prayer, hold elbows. To keep your spine straight you can stay half way down with head up.