Asana · Practise on your own
Parsvottanasana
Intense side stretch
Intense side stretch. A forward fold over one straight leg, palms pressed together behind the back.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- parsva = side, uttana = intense stretch, asana = seat or posture
- Family
- Standing forward bend
- Level
- Intermediate
- Gaze
- Nose
Take care
Keep a slight bend in the front knee if the hamstring pulls sharply. Go gently with wrist or shoulder injuries.
How it is done
- 1
Breathe in
Turn to the right with the feet a short stride apart, hips square to the front foot. Join the palms behind the back, or hold the elbows.
- 2
Breathe out
Fold over the front leg, chin toward the shin.
- 3
Breathe freely
Stay for five breaths. Inhale up, turn, and repeat on the left.
Holding it
Five breaths on each side.
Making it easier
Hold the opposite elbows behind the back, and place the hands on blocks either side of the front foot if needed.
What the tradition says it does
- Stretches the hamstrings
- Opens the shoulders and wrists
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review