Parsvakonasana (पार्श्वकोणासन)

Yoga Practice Name

English Name

Extended Side Angle Pose

Description and Steps

Description of Parsvakonasana:

Parsvakonasana, also known as Extended Side Angle Pose, is a deep stretching and strengthening yoga pose that targets the lower body, particularly the legs, hips, and spine. It also stretches the upper body, chest, and arms, while promoting balance and stability. This asana opens the hips and strengthens the legs, making it a great pose for improving flexibility and endurance. It can also enhance mental focus and clarity.

Steps to Perform:

1. Start in Tadasana (Mountain Pose):

Stand tall with your feet hip-width apart.
Engage your thighs, lift your chest, and relax your shoulders.
Ground down through your feet and lengthen through your spine.

2. Step Your Feet Wide Apart:

Step your feet wide apart, approximately 3 to 4 feet, depending on your body size and flexibility.
Turn your right foot outward 90 degrees, aligning the heel of the right foot with the arch of your left foot.
Turn your left foot slightly inward (about 45 degrees).

3. Bend Your Right Knee:

Inhale and extend your arms out to the sides, parallel to the floor, with your palms facing down.
Exhale and bend your right knee deeply so that the thigh is parallel to the floor and your knee is directly over the ankle.
Ensure your left leg is straight and strong.

4. Lower Your Right Hand to the Ground or a Block:

Inhale and lengthen through your spine. As you exhale, lower your right hand to the floor next to your right foot, or place it on a block if reaching the floor is difficult.
Keep your right thigh engaged and avoid collapsing your right side.

General Benefits

Strengthens the Legs: The pose strengthens the quadriceps, calves, hamstrings, and hip muscles, particularly the legs' outer muscles.
Improves Flexibility in the Hips and Groins: It stretches the inner thighs, groins, and hips, improving hip flexibility and mobility.
Opens the Chest and Shoulders: By extending the arms and rotating the torso, Parsvakonasana opens the chest and shoulders, improving posture and releasing tension.
Stimulates the Abdominal Organs: The pose massages and tones the abdominal organs, enhancing digestion and detoxification.
Increases Stability and Balance: The strong engagement of the legs and core enhances balance and stability.
Improves Mental Focus: This asana requires mental clarity and concentration to maintain the pose, which can help in developing better focus.

Cautions-Limitations-Contraindications

Knee Issues: If you have knee problems, especially in the front knee, avoid bending the knee deeply. Use a block for support and don’t strain the knee.
Hip Injuries: If you have hip injuries, perform the pose with caution. Avoid overextending and listen to your body.
Lower Back Issues: Avoid over-rotating the torso and keep the spine long to prevent straining the lower back. Engage the core to support the back.
Neck Issues: If you have neck pain, avoid looking upward. Keep your head neutral and gaze straight ahead or downward.
Pregnancy: Pregnant women should avoid deep twisting and should modify the pose by keeping the torso more upright. A block may also be used for support under the hand.

Complimentary Practice

Adho Mukha Svanasana (Downward-Facing Dog)
Trikonasana (Triangle Pose)
Virabhadrasana II (Warrior II Pose)

Similar Practices

1.Utthita Trikonasana, 2.Parsvottanasana, 3.Virabhadrasana I

Practice Keynotes

Engage the Core: Keep your core muscles engaged to stabilize the torso and maintain balance.
Keep the Spine Long: Avoid collapsing your chest and always focus on lengthening your spine, especially when extending your arms.
Align the Knee: Make sure the bent knee does not extend beyond the ankle to avoid putting strain on the knee joint.