This is a pose that I have not “mastered” yet, but I love practicing it and so I wanted to share it with you. Parsvottanasana provides an intense hamstring stretch, so please make sure that you have warmed up your body before you do this pose. Always approach with mindfulness. It is very easy to overstretch yourself in this pose.
Benefits of Parsvottanasana:
strengthens the lower body
stretches the hamstrings
creates length in the spine
promotes healthy digestion
traditional variation provides a slight inversion
FOR CLASSES WITH THIS POSE CLICK HERE.
Start in Tadasana with the feet hips width apart. Step your right foot straight back with all ten toes facing forward (my form isn’t 100% perfect in the photo). Press firmly into all four corners of the feet. Keep a soft bend in your knees. Engage your inner thigh muscles. Square the hips toward the front of your mat. You may feel the sensation of the left hip pulling back as the right hip moves forward. Create length in your spine, feeling the tailbone lengthen from the crown of your head. Hinge at your hips, keeping the spine tall, and fold forward over the front leg. Reach the fingertips toward the floor, either straight underneath the shoulders or you can flip the arms around so that the fingertips reach behind you. Dip the chin slightly to create length in the back of your neck. Hold for ten deep breaths, then practice on the opposite side.
KEY POINTS TO REMEMBER:
Place the feet hips width apart, then step straight back
Square the hips
Keep the spine tall
ADDING PROPS: BLOCKS UNDER THE HANDS
If folding all the way forward and placing the hands on the floor is putting stress on your body, try adding blocks under the hands. This will help you to create length in your spine and will lessen the intensity of the stretch.
VARIATION: HALF PYRAMID
To come into this pose, start in low lunge (anjaneyasana) with your fingertips on the floor or with the hands on blocks. Shift your hips backwards so that they’re stacked over the back knee. Straighten the front leg and flex the foot. Remember to keep your hips squared toward the front of your mat. Hold for ten deep breaths and then practice on the opposite side.
VARIATION: SEATED IN A CHAIR
For this variation, you will also need two yoga blocks. Start by sitting at the edge of the chair with the feet flat on the floor. Set the blocks on either side of your legs. Straighten the left leg in front of you and flex the foot so that the heel is on the floor. Increase the bend of the right knee so that the ball of the foot rests on the floor underneath your seat. Lengthen your tailbone away from the crown of your head. Relax the shoulders. Hinge at the hips and fold forward. Bring your hands on top of the blocks, adjusting the height as needed. The hands should be underneath your shoulders. Dip the chin and lengthen the back of the neck. Hold for ten deep breaths, then practice on the opposite side.
KEY POINTS TO REMEMBER
Flex the front foot
Keep the spine tall
Hands underneath the shoulders
Keep the neck long by dipping the chin
HOW DID IT GO?
If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.