Yoga with Yuni - Intense side stretch (Parsvottanasana) | Escape Haven

Yoga with Yuni – Intense side stretch (Parsvottanasana)

Parsvottanasana is an amazing yoga posture for all joints! By targeting your ankles, wrists, elbows and shoulder joints, you’ll prepare yourself for more intense poses throughout your practice. If practiced regularly, you can avoid arthritic problems later in life!

This intense side stretch relaxes your calf muscles, strengthens your legs and your back muscles. The pose addresses digestive disorders as it works on the abdominal organs and stimulates their functions, moving blood around the body and targeting the stomach. It also improves oxygen flow to the brain and helps to heighten concentration levels while relaxing the mind.


Here’s a step-by-step instruction on how to correctly carry out Intense Side Stretch pose – Enjoy!


1. Stand in Tadasana (Mountain Pose). With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

2. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your shoulder blades against your back torso, lengthen your tail bone toward the floor, and arch your upper back slightly.

3. With another exhalation, lean the torso forward from the groin over the right leg. Stop when the torso is parallel to the floor. Press your fingertips to the floor on either side of the right foot. If it isn’’t possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thighs back and lengthen the torso forward, lifting through the top of the breastbone.

4. In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.

5. Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but don’’t round forward from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the tailbone first down and then into the pelvis.

6. Repeat on your left side.

Give Intense Side Stretch a go and let us know what you think!

At our Bali yoga retreat, we practice all different kinds of yoga positions. Visit our website for more yoga with Yuni.

Instruction from

Escape Haven Bali Retreat, supporting women on year making wellness experiences.

We invite you to come and experience for yourself our award winning Bali yoga retreat. If it’s time to fill up your cup and shrug off all the roles that you wear and all the balls you juggle in your busy life, we’d love to pamper you. From transformational yoga and meditation classes, to exhilarating surf lessons in the warm waters of Bali, fun fitness in our tropical gardens to restorative healing and pampering sessions, how much or little you do is all up to you.

Take a look at some of our wellbeing retreat packages and luxury Bali retreat accommodation options. We’d love to hear from you and host you here in paradise soon.

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