intense side stretch

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Benefits:

• Increases hip mobility
• Lengthen through the back of the front leg​

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Cues:

• Starts in Warrior One 
• On an inhale bring your right leg towards straight keeping the spine long 
• On an exhale leading with the chest keeping your spine long fold forward at the hips 

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Common Errors:

• The front knee is locked in an extended position
• The spine is rounded as you fold forward
  
• The back foot is not grounded properly
  

Modifications:

• To make the pose less intense you can:
  • Put a greater bend in the front knee
  • Shorten the length between the two feet
  • Place your hands on blocks on either side of the front leg

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Cautions:

• Knee pain
• Hip pain
  
• Back pain
  

Alternative Poses:

• Standing forward fold
• Seated forward fold
• Single leg seated forward fold​

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Anatomy

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Lengthening:

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Strengthening:

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