Parsvottanasana!!!!!

Step by Step:

From Tadasana step your left leg back 3.5 to 4 feet (1 meter approximately). Keep your hips facing the front of your mat. Right foot pointing forward, left foot turned out about 45 degrees.

Line your knees up with the center of your ankles, pressing the outside of your left foot actively into the floor, engage your legs by pulling up the knee caps and thighs into the hips.

Place your hands in reversed prayer position behind your back.

Make sure that your hips are squared with the mat.

Inhale, lengthen your body. Exhale gently. Hinging from the hips, lean your torso forward over the right leg. Rolling the left thigh inward, while keeping your right hip back. Stop when your torso is parallel to the floor.

If your spine is still straight you can continue to fold over the right leg, bringing your belly towards your thighs, keeping your spine as long as possible. Your gaze is to the foot.

If your back begins to round, stop half way and take a few breaths.

Hold the pose for 5-10 breaths, than change side.

To come out actively push through the back heel engage the core and pull the tailbone down as you come up with a straight back.

Beginners Tips:

If you find that you are too tight in the shoulders to have your hands in the reversed payer postion - hold your elbows instead or have your arms extended down towards the floor.

If your hamstrings are tight you can bend the front leg slightly.

If your back heel lifts, practice with the heel pressed to the wall.

Benefits:

Stretches the legs, hips, spine, shoulders and wrists.

Strengthens the legs and knees.

Improves balance and digestion.

Stimulates the abdominal organs and digestion.

Calms the mind.

Watch out for....

The hip of the front leg can lift up towards the shoulder and swing out to the side, which shortens the side of the front leg. Soften the hip towards the earth to avoid this tendency.

Don't round forward from the waist. Keep the back extended and hinge from the hips

If you have a back injury or high blood pressure avoid the full expression of this pose. You can keep your torso parallel with the floor.

Pose Alterations/Advancements:

Follow the beginners tips if the full expresson is too difficult.

Remember to firmly engage the muscles on the front of the thighs and the hip flexors to protect the hamstrings.

To advance this pose rotate the torso and bring your midline down over the midline of the front of the thigh.