Parsvottanasana (Intense Side Stretch Pose)
Parsvottanasana (Intense Side Stretch Pose) is a half-way Yoga pose between Trikonasana and Parivrtta Trikonasana, equal parts forward bend and balancing. As the name suggests Parsvottanasana is an intense stretch for the whole body. True, this is a rather challenging and complex Yoga pose, but it offers you an excellent opportunity to practice bending and balancing. This posture calls for quite a bit of concentration and balance. Just remember that, all the energy you put into all the other activities of life will be so much more if only you take time out to realign with your body and mind.
How to do Parsvottanasana
1. Start the pose standing in Tadasana (Mountain Pose). Exhale and step 2½ – 3 feet apart. Place your hands on your hips and rotate your right foot in 45 to 60 degrees to your left and your left foot 90 degrees out to your left. Align your left heel with your right heel. Firming your thighs, rotate your left thigh outward in such a way that the center of your left knee cap comes in line with the center of your left ankle.
2. With a deep exhalation, turn your upper body to your left, square the front of your pelvis as much as you with the front your mat. As you right hip point turns forward, press the head of your right femur back and ground your back heel.
3. Exhale and lean your upper body forward from your groins over your left leg. Stop when your torso becomes parallel to the floor. Press your palms into the mat on either side of your left foot. If you can’t touch the floor, you may support your hands on a pair of Yoga blocks or on a stool or chair.
4. Press the inner heel of your front foot and the base of your big toe actively into the mat then raise the inner groin of your front leg deep into your pelvis.
5. Hold your head and upper body parallel to the floor for a couple breaths then, if you are flexible enough, take your upper body nearer the top of your thigh. But take care not to round forward from your waist while doing this. Finally, your upper body will be resting down on your thigh.
6. Hold for 15 – 30 seconds then, to exit, rise up inhaling. Simultaneously, press actively through your back heel and first drag your coccyx down and then your pelvis. Then go to the other side.
Parsvottanasana Benefits
- Improves overall posture and balance, internal and external
- Stretches and strengthens the hips, hamstrings, shoulders, spine and wrists
- Stimulates the abdominal organs, thereby improving digestion
- Helps to calm the brain
Parsvottanasana Contraindications
- Those with a back injury or high BP had best avoid the full forward bend. Rather, practise Ardha Parsvottanasana (Half Side Stretch).
