Parsvottanasana, meaning intense side stretch, is exactly that.
Often times called pyramid, this standing yoga pose requires flexibility, strength, balance and concentration.
It calms the brain and the nervous system, while stretching the spine, shoulders, wrists, hips and hamstrings while strengthening the legs and core of the body.
The considerable core work within parsvottanasana improves digestion and elimination within the body.
To practice parsvottanasana, start in mountain pose and step back one metre.
Allow the heels of both feet to align with each other.
The front foot should face forward through the second toe, while the back foot should face out at a 45 to 60 degree angle.
Engage the thigh muscles on both of your legs, but allow the top of the thigh (where the thigh and the pelvis meet) to remain soft.
If you do not, the pelvis will jam slightly when moving into a forward bend, causing you to round from your lower back.
Press the balls of your front foot into the earth, while pressing the heel of the back foot into the earth.
Internally rotate your thighs, squaring your hips to the front.
Externally rotate your lower legs (shins) to maintain the inner and outer arches of your feet.
Inhale, placing the hands upon your hips or lifting the arms overhead, then exhale as you hinge at your hips.
As your pelvis rotates over the thigh bones, press your front thigh bone back into the hip socket while you lift your back sit bone up and forward.
This will allow your hips to remain square and level.
Lengthen your tailbone back and press your pubic bone back against the tailbone.
Lift your sternum up toward the back of your neck. Engage the muscles at the side of your body to draw your hipbones up toward your ribs.
Gently press your outer thighs in to further stabilize the legs and activate the core. Press your front big toe mound into the earth, while lifting your inner thigh muscles deep into your groins.
If you're comfortable, exhale and lengthen your abdomen toward your thighs, chest toward your knees, forehead toward your shins and place your hands upon your legs, or upon the earth, palms flat if possible.
Keep pressing your front thigh bone back and back sit bone up and forward to maintain pelvic neutrality.
Keep lengthening the tailbone back and pressing the pubic bone toward your tailbone. Maintain the lift of the sternum toward the back of the neck and the drawing of the hip bones towards the ribs.
Hold parsvottanasana for 30 seconds to a minute. Inhale, press through your feet and lift vertebra by vertebra to a flat-backed position again, the hinge up, stepping forward into mountain pose again.
If you are a little light-headed, stay at the flat-backed position for a few breaths before coming all the way up.
If you suffer from high blood pressure, do not raise your arms above your head or descend lower than 'flat-backed'.
If you suffer from impingement within the shoulder joint, do not raise your arms above your shoulder height.