Twisting Parsvottanasana or twisting one legged forward fold.
How To: From mountain take one step forward with left leg, and keeping both feet forward facing begin a forward fold keeping both legs straight. Come to a comfortable stretch. Hold for 3-5 breaths. Keep both feet planted and remember to push down with the heel of your back foot since it may want to come up. To go into a twisting parsvottanasana, plant your hands on the right side of your left foot and stabilize yourself. From here lift your right hand up to parallel keeping your gaze on the floor to help with balance. Once your have found your balance here begin to engage your core into a twist towards the right. You may need to keep your gaze on the floor for balance at first, but as you reach a point of balance, turn your head to align your spine. While doing this do not forget to keep your feet planted and legs straight. Once you have reached a comfortable twist hold for 3-5 breaths, and slowly come back to center. Now the other side, you may keep your hands on the right side of your front foot, or for a little bit deeper of a stretch and a harder difficulty balance wise move your hands to the left side of your front foot and plant. Lift left arm to parallel and find your center. It is super important to make sure you are well seated into your pelvis; keeping your legs straight and feet planted engage core and twist now to the left. You may keep your gaze on the floor for balance but once you have found your comfortable twist turn head to align spine. Hold again for 3-5 breaths and release twist bringing both hands back to the floor. Find your comfortable forward fold that you had in the beginning and make sure you are aligned before lifting head a torso back up slowly and standing both feet back together in mountain. This time step your right leg forward and begin the flow again on the other side.
-Stretches and opens the spine and chest
-Stretches the hips and hamstrings
-Stimulates the organs
-Tones and stretches the legs
-Helps to improve balance
-High blood pressure
Personal experience: With a home based practice I did not realize I was doing this pose wrong for a while. When standing up right my feet would both face forward, but as I would bend my back foot would slowly turn out to compensate for the increased balancing necessity. It was not until my balance became more advanced that I realized on my own that I was doing a completely different pose and have been working on fixing it. I find that twisting away from the front leg is always easier than twisting towards the front leg, but that is just me and my practice. Your results may vary.