Parsvottanasana (with hands in Reverse Namaskar)
This is an intermediate asymmetrical forward-bending standing pose that will focus on working the pelvic floor, lower leg muscles, subscapularis, teres minor, latissimus dorsi, rhomboids, lower, mid-, and upper trapezius. Stretching and lengthening will take place in the gluteus maxims, soleus and gastrocnemius, infraspinatus, teres minor, serratus anterior, anterior deltoids, pectorals major and minor, if the scapulae are adducted.
To get in to this intense side stretch with your hands in reverse prayer, you first need to stand in Tadasana. First stretch your arms around you back and place the palms together. This arm position is most easily done with the scapulae abducted. You then step your feet 3 1/2 to 4 feet apart and rest your hands on your hips. You will need to turn your left foot 45 to 60 degrees to the right and your right foot out to 90 degrees. The right heel should be aligned with the left heel.
Exhale as you rotate your torso to the right. Make sure the pelvis is squarely aligned. Press the left femur back and press down with your heel. Adduct your thighs.
Lean the torso forward from the groin and over the right leg. When the torso is parallel to the floor, press the thighs back and lengthen the torso forward, lifting through the top of the sternum. Maintain the reverse prayer position with the arms.
Make sure to soften the front-leg hip toward the ground and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot on to the floor and lift the inner groin of the front leg deep in to the pelvis. Hold, and switch sides.
This stretch is more intense on the hamstrings than Uttanasana because the position of the back leg directs more of the flexion into the hip joint, and spinal flexibility is less of an issue.