For even though it can be an intense stretch it creates space in the chest and lungs... being very therapeutic for when I'm taking short shallow breaths (from stressing) or feeling constricte in my chest (from mental/physical congestion). Let me tell you... each time I'm in this posture I'm like "God, why does this 'hurt' so good." And, as I inhale back up to center I'm like, "Awww, wow that really hit the spot."
DOs & DON'Ts
Do have your feet together or hip width distance apart.
Do inhale and tone your thighs and lengthen upwards before exhaling to the side.
Do have both arms straight and reaching without locking elbows/
Do ground firmly in the opposite foot during your stretch.
Do take the opposite hip out to the opposite side during your stretch.
Do keep chest open to the front and/or rotating towards the sky for a little more in your stretch.
Do relax shoulders away from ears.
Do have your gaze forward or up.
Basically all the "don'ts" are the exact opposite of all the "do's". So, do try to engage each of these tips and enjoy creating space in you spine and body. Remember, "a long, healthy spine means a long, healthy life"... so "they" say. But hey, the saying sounds good to me so I'm all for it. Let's make our spine healthy and strong.
Grow With Your Flow,