Zebra

How To Do And Teach Zebra Pose, Also Known As Intense Side Stretch 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).

Quick tips

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.

Marvellous modifications

If you have any pain with a pose or other limitations, it’s important to take off your Type A personality hat, put your Type B hat one on, and choose a gentle modification.

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.

Below are my top 12 modifications:

Blocks: Place hands on yoga blocks.

Bound Triangle: 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 II: Intense side stretch II pose.

Intense Side Stretch III: Intense side stretch III pose.

Pyramid: Pyramid pose.

Wall: Place hands against a wall.

Learn the Sanskrit

I think it’s important to spend a bit of time learning the Sanskrit name of the pose, even if you’re not a yoga teacher. Why bother? It’s easy! Here’s how to learn 101 Sanskrit poses in 101 minutes.

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.