1
Reverse Prayer
Stand tall and bring your palms together behind your back, fingers pointing up between the shoulder blades. If this is not available, hold opposite elbows behind your back.
How to do Intense Side Stretch (Parsvottanasana)
2
Step and Turn
Step your left foot back about 1 metre. Turn the back foot in about 45–60° and square your hips to the front of the mat.
3
Lift the Chest
Inhale and lift your chest, drawing the shoulders back and lengthening the spine.
4
Fold Forward
Exhale and hinge forward from the hips over the front leg, keeping both legs straight and the hips level.
5
Hold and Breathe
Lengthen the chin towards the shin and gaze towards the front toes. Hold for 5 breaths, then inhale to come up and repeat on the other side.
✅ Benefits
- Deeply lengthens the hamstrings and calves
- Opens the chest and the front of the shoulders
- Stretches the wrists and forearms
- Improves balance and hip alignment
🌿 Wellness Support
- A way to ease tightness in the back of the legs
- A pose that many people find steadying and quietening
⚠️ Precautions
- Stop if you feel pain in the hamstrings, lower back, wrists or shoulders
- Hold opposite elbows behind the back if reverse prayer strains the wrists
- Bend the front knee slightly or shorten the stance if the hamstrings are tight
- Come up slowly to avoid feeling light-headed
🩺 Check With a Healthcare Professional First If You Have
- A recent hamstring or lower back injury
- A wrist or shoulder injury (hold the elbows instead)
- High or low blood pressure (avoid holding the head low for long)
- Pregnancy — keep the fold shallow and check with your doctor or midwife
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