Intensieve Zijwaartse Strekking Houding | Intense Side Stretch Pose
Stretches back of the legs & back
Improves flexibility in legs, hips & back
GETTING INTO THE POSE
From tadasana, take a big step back with the right foot with the heels aligned. Rotate the right foot diagonally forward.
Spread the toes and push the big toes into the mat for balance, pull the kneecaps up to activate the leg muscles. The legs are STRETCHED.
Keep the hips facing the front of the mat.
Activate the bandhas, navel in and up & place the hands on the hips.
Look forward and with your back straight, bend forward from the hips over your left leg. Nose goes towards the left toes.
Only when your entire upper body makes contact with your leg you relax the neck in line with your spine and bring your nose down to your shin.
Place the hands on either side of the left foot.
Shoulders away from ears.
Inhale: Make length between the back heel and the sitting bones, the front toes and the sitting bones & the sitting bones and the crown.
GETTING OUT OF THE POSE
Inhale: Push into the feet to stand up straight.
Exhale: step back into tadasana.
Uttanasana | Standing forward fold
Utthita trikonasana | Extended triangle pose
Virabhadrasana I | Warrior I pose
Hanumanasana | Split pose
Parsvottanasana namaskar | Parvottanasana with reverse praying pose