Parsvottanasana
Intense Stretch

• Begin with your feet hips width apart, hands on your hips, and step forward about 3 feet with your right foot.
• Square your hips so the right hips draws back and the left comes slightly forwards.  Your hip bones (ASIS bones) should be pointing straight head.
• Press down into both heels as you draw the muscles of the leg upwards feeling the arches of your feet lift up.
• Inhale, root down into your back heel as you lift your torso away from your pelvis - crown of the head reaches for the sky and tailbone roots slightly downward.
• Exhale, begin to hinge at the hips while drawing your shoulder blades on to your back - keeping a nice straight spine.
• As the heart descends the tailbone lifts and the buttock flower open.
• Once you have gone as far as you can with a straight spine place your finger tips on both sides of your right foot and square your hips again by moving the right hip bone back and left hip forward until the sacrum is flat.
• Modification: If you have difficulty keeping a straight back, place a block on both sides of the front foot to bring the ground closer to you (see image below) or bend the right leg slightly and work with a straight back while trying to straighten the front leg.
• To deepen the posture, exhale and begin to bring your nose towards your shin while your shoulder blades stay on your back.
• To release: Bring your hands to your hips and draw your elbows towards each other behind your back.  Press down into both heels and come up with a straight spine rising from the back of your heart.  Repeat on other side.