Parshvottanasana (Intense-side-stretch)

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Parshvottanasana (Pārśvottānāsana) = Intense-side-stretch

Dṛṣṭi: nāsāgre = to the nose

Face the right side and place the right foot about wrist distance in front.

Turn the left foot so that it is pointing towards the right, and so the hips are facing the right, along with the body.

Inhale and bring the arms up to the sides and then behind the back. Exhale and either hold the elbows (first position) or bring the hands together into a reverse prayer.

Inhale and lift the chest up to lengthen the spine.

Exhale and fold forwards from the hips whilst keeping the chest lifting.

Hold where the back is still straight and gaze to the nose (or big toe).

Dip the chin if there is any strain on the neck.

Hold for three breaths and then on the inhale slowly come up and out.

Repeat with the left foot forwards.