How to do Intense Flank Stretch - Parsvottanasana

Begin standing on your mat with your your right foot forwards. Turn your left foot far enough in towards the mid-line for your hips to face forwards. In this pose your hips are square to the front and legs are straight. As you inhale, raise your arms and then as you exhale, fold forwards from your hips until your hands reach the mat or your shin. Check that you feel grounded in your back foot. Press down with the ball of your right foot. Release the right side of your pelvis backwards, and release the left side of your pelvis forwards. Take 5 breaths. Soften your right knee to come up and out of the pose.

Now step your left foot forwards and your right foot back. Turn your right foot far enough in towards the mid-line for your hips to face forwards. Again your hips are square to the front and legs are straight. As you inhale, raise your arms and then as you exhale, fold forwards from your hips until your hands reach the mat or your shin. Check that you feel grounded in your back foot. Press down with the ball of your left foot. Release the left side of your pelvis backwards, and release the right side of your pelvis forwards. Take 5 breaths. Now soften your left knee and come up.

Prayer position alternative

As a variation try this pose with the hands in prayer position behind your back.

Enjoy.