Start in Mountain. Step feet out wide. Hands on hips. Turn left foot in 45 degrees to right. Right foot out to 90 degrees. Align right heel with left heel. Rotate torso to right. Square front of pelvis with front edge of mat. Lean torso forward over right leg. Stop when torso parallel to floor. Bring hands behind back. Bring front torso close to thigh. Repeat on left side.
Stretches spine, wrists, hips, hams. Strengthens legs, abs.
Palms to wall. Hands on chair. Back heel pressed to wall.
Back injury. High blood pressure.
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How To Do And Teach Intense Side Stretch III Pose (Parsvottanasana)
Lesson plan with Intense Side Stretch Pose
Most yoga teachers would add this pose to their Yin yoga lesson plans because it’s a deep stretch that can be passively held for 30 seconds or more.
You’d also find the pose in advanced yoga classes, with experienced yogis, because it is an “intense” stretch.
It’s not a pose I would give to beginners. I’d give them modifications of the pose, so they can build up to it over 6 or 10 weeks (most yoga teachers teach classes in 6 or 10-week chunks).
|Heel||Line up heel to heel with your back foot at a 45-degree angle.|
|Hinge||Hinge at your hips when folding forward.|
|Hips Square||Be aware that your frontal hipbones are square to the front of the mat.|
|Openness||Feel your sternum (breastbone at the center of your chest) gliding away from your navel to open your front body.|
|Spine||Lengthen your spine, and engage your quads.|
Visualizing the pose has been proven to help get you deeper into the pose.
Ask your health care team if you are unsure of what you cannot do with your particular health challenges. Seek a qualified yoga teacher or yoga therapist for one-to-one sessions to help you individually adapt the pose for safety.
|Blocks||Place hands on yoga blocks.|
|Bound Triangle Pose||Bound triangle pose.|
|Chair||Sit on a chair and fold forward as you would in Intense Side Stretch.|
|Dolphin I||Dolphin with leg up with strap pose.|
|Dolphin II||Dolphin with strap pose.|
|Downward Facing Dog||Downward facing dog with knee to nose pose.|
|Half Monkey||Half monkey pose.|
|Intense Side Stretch I||Intense side stretch I pose.|
|Intense Side Stretch III||Intense side stretch III pose.|
|Intense Side Stretch II||Pyramid pose.|
|Wall||Place hands against a wall.|
Learn the Sanskrit
|Parsvottanasana||Parsh-voh-tahn-AHS-anna||Parsva = side
Ut = intense
Tan = stretch
Asana = pose
Be aware of the precautions
|Back pain or injuries||The spine gets a strong workout in this pose. So if you have any back pain or injuries, it’s best to avoid this pose. There are lots of really good modifications (gentle forward bends) you can practice instead including: halfway lift I pose, halfway lift II pose, and halfway lift III pose.|
|Disc bulging or herniation||Use a gentle modification where you don’t have to round your spine forward into spinal flexion.|
|Hernia||Avoid if you have a hernia.|
|Hip replacement||Avoid if you’ve had a hip replacement.|
|SI dysfunction||Avoid if you have SI dysfunction.|
|Tears||Avoid if you have a hamstring or groin tear.|