Standing Asanas


Intense Side Stretch Pose


Meaning: parsvo = side / uttana = intense stretching

Table of content

Spinal Movements:


Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Step the right foot back and come into Virabhadrasana- I (Warrior -I). Lower the rear heel down, placing the rear foot at 45 degrees. Align the heels. Straighten the right leg and square your hips toward your left foot (using hands if needed). Roll the shoulders backward, open the chest, and bring the hands behind the back into Namaste Mudra (Prayer Seal). Exhale. Inhaling, lengthen your torso. Exhaling, bend forward from the hips (keeping hips square and spine straight) until your torso is parallel to the floor. Hold for a few moments to allow your body to adjust. Inhale. Exhaling, bend forward towards the left leg, and bring your head as close to knee as possible. Relax the spine and neck, and activate your abdomen to bring your chin to your knee. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, straighten your spine back up parallel to the floor. Exhale. Inhaling, raise torso back to an upright position. Gently release the hands. Inhaling, bend the front knee slightly. Exhaling, step back into a standing position. Inhale, exhale, and relax. Repeat on the other side.


  • Keep the front heel in-line with the rear heel. For stability, keep the weight of the body on the rear leg and press down onto the outer edge of the rear foot.
  • Keep the hips square and the spine straight, without hunching.
  • If your knees have hypermobility, bend the knees slightly in this pose to avoid injury.

Awareness Spiritual:



If you have a herniated (slipped) disc, or chronic/serious knee problems.

Be careful

If you have lower back pain or high blood pressure.



  • Stretches the shoulders, wrists, spine, chest, hips, and hamstrings.
  • Lengthens the spine.
  • Strengthens the abdomen and legs.
  • Relieves stiffness in shoulders and back.
  • Stimulates abdominal organs.
  • Improves digestion.
  • Improves body posture and balance.


Helps to reduce the symptoms of sciatica of neck, shoulder, elbow and wrists.


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