How to Assume the Intense West Stretch in Yoga

The Intense West Stretch is considered the foremost of all the asanas as it is a stretch that involves the entire back of the body, running from the feet all the way up to the head. It is believed that this pose affects the very life force that flows through our main energy channel. As you stretch your body from your neck down to your heels, the Intense West Stretch, or Pashchimottanasana, stimulates your digestive, nervous and endocrine systems.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing
• Yoga strap (optional)

Sit on Your Mat

1. Take your place on the mat and sit in Staff, or Dandasana, with your legs fully extended out in front of you and your arms hanging to your sides.

2. Exhale and bend at the hips and reach forward with your arms, extending out from the shoulders to the tips of your fingers.

3. Take hold of your feet, wrapping the fingers of your right hand around the sole of your right foot and the fingers of your left hand around the sole of your left foot.

4. Inhale: Press your fingers into the soles of your feet and pull your arms back. At the same time, push your legs further out straight, resisting the pull. While you pull with your arms and push with your legs, lift your upper body slightly and open your chest.

5. Exhale: Bring your torso down closer to your legs, continuing to bend at the hips. During this bend, lengthen your spine from the base of your neck down through your tailbone.

6. Allow your head to fall forward until you are able to rest your chin on your legs. Hold this position, breathing slowly and deeply, for 30 to 60 seconds.

7. Inhale and come out of the pose, bending at the hips and keeping the length in your spine.

8. Exhale: Return to Staff and move into your next pose.

Tips & Warnings

• If you’re unable to bring your hands to the soles of your feet, employ the use of a yoga strap to fully realize the stretch. Simply wrap the strap around the bottom of your feet before fully engaging into the pose.
• People who suffer from leg, hip, shoulder or back injury should avoid the Intense West Stretch.

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