Parshvottanasana D (Intense Side Stretch)

Parshvottanasana D

Parshvottanasana D  (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 interlink the fingers.

Inhale and lift the chest up to lengthen the spine.

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

Bring the hands and arms up and over towards the floor and over the head.

Aim to relax the shoulders.

Hold where the back is still straight and gaze to the nose (or big toe). Eventually bring the forehead to the shin or the chin to the shin (without any strain on the neck).

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.