Intense Side Stretch Yoga Pose

Intense Side Stretch Yoga Pose is a standing, forward bend pose that targets the hamstrings and quads and is ideal for yogis and yoginis at a beginner level.

muladhara – the root chakra
related poses
How To Do Intense Side Stretch Yoga Pose
  1. Begin by entering the Mountain Pose (Tadasana), standing up straight with your feet together and your arms loose at your sides. Exhale and jump or step your feet about 3 to four feet apart.
  2. Turn your left foot about 60 degrees in and your right foot about 90 degrees out. Make sure your heels are aligned and your right thigh is turned outward so that your right kneecap and your right ankle are aligned.
  3. Turn your hips to the right so that your whole torso rotates to the right.
  4. Exhale and start to bend your torso forward from your groins until you can press your fingers into the ground on either side of your right leg. Your hands should be directly below your shoulders and your torso should be parallel to the ground. Make sure your back does not round. Hold this positions for a few breaths.
  5. If you can, bend forward so that your torso is closer to or resting on your right thigh.
  6. Hold for 15 to 30 seconds. Switch sides and repeat.
  • Breathe deeply through each step.
  • If you have a history of back injuries or blood pressure problems, consult a doctor or instructor before attempting this pose.

If you cannot touch the ground with your hands, use yoga blocks to shorten the distance.
Your back heel should not lift off the ground. If you cannot stop if from lifting, try the pose with your back heel pressed against a wall.

Stretches & Strengthens

All Muscles: Hamstrings, calves, hips, shoulders, spine, wrists

Target Muscles: Hamstrings, calves, shoulders

Health Benefits of Intense Side Stretch Yoga Pose
  • Calms the mind.
  • Stimulates your internal organs.
  • May improve posture, balance and digestion.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



parsva: side, near, proximate
uttana: stretched out, spread out
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?