Yoga Practice Name
Pārśvakonāsana (पार्श्वकोणासन)
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English Name
Side Angle Pose
Description and Steps
Description:
Pārśvakonāsana, or Extended Side Angle Pose, is a standing yoga pose that deeply stretches and strengthens the legs, hips, spine, and shoulders. It is designed to open the hips, stretch the sides of the body, and improve balance and flexibility. This pose also helps engage the core, creating strength in the body while simultaneously promoting calmness and focus.
Steps to Perform:
- Start in Tadasana (Mountain Pose): Begin by standing tall with your feet together, arms by your sides. Take a few breaths to ground yourself and align your posture.
- Step Wide: Step your feet about 3-4 feet apart. Keep your legs straight and strong, with the toes of your right foot pointing forward and the toes of your left foot turned out to a 90-degree angle.
- Bend the Right Knee: Inhale and bend your right knee so that your thigh becomes parallel to the floor, keeping your knee directly over your ankle. This is your foundation for the pose.
- Extend the Arms: While keeping the knee bent, extend your arms out to the sides, parallel to the floor, with palms facing down. Ensure your arms are in a straight line from fingertip to fingertip.
- Lengthen the Spine: As you exhale, lower your right forearm to rest on your right thigh. Simultaneously, extend your left arm over your head, bringing it parallel to the floor or, if possible, over the ear, creating a long line from the left foot to the left fingertips.
- Open the Chest: Keep the chest open and facing forward. Gently rotate the torso toward the left, ensuring that your left shoulder doesn’t collapse or round forward.
- Deepen the Stretch: With each inhale, lengthen the spine, and with each exhale, deepen the side stretch. Keep your legs strong and engaged, pressing through the feet and activating the thighs.
- Hold the Pose: Stay in the pose for 30 seconds to 1 minute, breathing deeply and maintaining the balance between engagement and relaxation.
- Return to Starting Position: To exit the pose, press firmly into your feet, straighten your right leg, and return to the standing position. Repeat on the other side.
General Benefits
- Stretches the Sides and Hips: The pose stretches the sides of the body, hips, and groins, helping to improve flexibility in these areas.
- Strengthens the Legs: Engages and strengthens the legs, particularly the quadriceps, hamstrings, and calves, by holding the bent knee position and maintaining stability.
- Opens the Chest and Shoulders: The arm positioning helps open the chest and shoulders, improving posture and increasing upper body flexibility.
- Improves Balance and Stability: The pose challenges balance and coordination, strengthening the core and legs to enhance overall stability.
- Stimulates Digestion: The deep stretch in the abdominal area stimulates the digestive system and massages the internal organs.
- Relieves Tension in the Neck and Shoulders: The extended arm helps release tension in the neck and shoulders while creating an opening in the side body.
- Improves Flexibility in the Spine: Encourages spinal flexibility by creating an extension through the spine, improving alignment and range of motion.
- Boosts Mental Focus and Clarity: The deep stretching and balance required in the pose enhance mental concentration, focus, and clarity.
- Opens the Hips and Groins: The external rotation of the legs and the depth of the side stretch help open the hips and groins, which can improve hip flexibility and reduce stiffness.
- Promotes Relaxation: The pose promotes relaxation in the body and mind, helping to reduce stress and anxiety by increasing body awareness and calming the nervous system.
Cautions-Limitations-Contraindications
Cautions:
- Knee Alignment: Ensure the bent knee does not extend beyond the ankle. Misalignment of the knee can lead to strain or injury. Keep the knee aligned with the toes.
- Lower Back Strain: People with lower back issues should avoid collapsing the torso forward or overextending the spine. Engage the core to protect the lower back and maintain a neutral spine.
- Neck Strain: Avoid excessive twisting of the neck, especially if you are looking up toward the extended hand. Keep the neck neutral and in line with the spine.
- Shoulder Tension: Ensure that the shoulder of the extended arm does not collapse or rotate inward. Keep the shoulder open and the arm engaged to prevent unnecessary tension in the shoulder joint.
Limitations:
- Hip Flexibility: If you have tight hips, it may be difficult to fully open the hips and lengthen the side of the body. Focus on working within your range of motion, and consider using props like a block under the lower hand for support.
- Balance Challenges: Those with poor balance or instability in the legs may find it challenging to hold the pose for long. Engage the core and use your breath to help maintain stability.
- Wrist Discomfort: If placing the hand on the floor is uncomfortable, you can use a block or adjust the position of the hand to alleviate strain.
- Limited Hamstring Flexibility: Tight hamstrings may affect your ability to keep the front leg straight while holding the pose. Work to lengthen the hamstrings gradually over time.
Contraindications:
- Severe Knee Problems: Individuals with knee injuries or conditions (such as ligament damage or knee arthritis) should avoid deep bending in the knee or modify the pose by using props or not going as deep into the bend.
- Lower Back Injuries: Those with herniated discs, sciatica, or severe lower back pain should approach this pose with caution or avoid it. Deep side stretches could exacerbate these conditions without proper support.
- Neck Injuries: If you have neck problems, especially cervical spine injuries, avoid looking up or excessively twisting the neck. Keep the neck in a neutral position.
- Shoulder Injuries: People with shoulder injuries or limitations should avoid extending the arm too far overhead. Use a modified arm position, such as keeping the hand on the thigh or hip.
- Pregnancy: Pregnant individuals should avoid deep bending and twisting in the lower back or abdomen. Consult a healthcare provider for safer variations if needed.
Complimentary Practice
- Tadasana (Mountain Pose) – For grounding and body awareness before or after the pose.
- Trikonasana (Triangle Pose) – Enhances lateral stretching and helps transition smoothly into side-bending poses.
- Virabhadrasana II (Warrior II Pose) – Strengthens legs and aligns the hips, a great prep for Pārśvakonāsana.
- Parivrtta Pārśvakonāsana (Revolved Side Angle Pose) – Offers a twist variation that deepens spinal mobility.
- Utthita Parsvottanasana (Extended Side Stretch Pose) – Stretches hamstrings and side body after deep leg engagement.
- Setu Bandhasana (Bridge Pose) – Counteracts the forward bending and opens the front body.
- Supta Baddha Konasana (Reclined Bound Angle Pose) – Restorative pose to release the hips post-practice.
- Savasana (Corpse Pose) – Final relaxation to absorb the benefits and calm the nervous system.
Similar Practices
1.Trikonāsana, 2.Utthita Hasta Pādāṅguṣṭhāsana, 3.Ardha Chandrāsana, 4.Vīrabhadrāsana II, 5.Parivrtta Pārśvakonāsana, 6.Skandāsana, 7.Anjaneyāsana
Practice Keynotes
- Ensure the front knee is bent at 90°, aligned directly over the ankle.
- Ground the back foot fully with the outer edge pressing into the mat.
- Keep the chest open and rotate the torso slightly upward without collapsing forward.
- Extend the top arm over the ear, creating a long line from the back heel to the fingertips.
- Engage the core and thighs to support balance and alignment.
- Gaze can be upward, sideways, or down depending on neck comfort.
- Use a block under the lower hand if needed to maintain proper alignment.
- Breathe deeply and evenly to sustain the pose and deepen the stretch.
