Parsvakonasana, or Extended Side Angle Pose, is a fundamental yoga pose that stretches and strengthens your body.

What is Parsvakonasana?

Parsvakonasana, pronounced “parsh-vah-kon-ah-sah-nah,” translates to “Extended Side Angle Pose” in English. This pose is known for its ability to open up the hips, stretch the legs, and strengthen the core.

How to Do Parsvakonasana

Start in Mountain Pose (Tadasana): Stand tall with your feet together and arms by your sides. Take a few deep breaths to center yourself.

Step into Warrior II (Virabhadrasana II): Step your left foot back about 3-4 feet, turning it slightly outwards. Bend your right knee to a 90-degree angle, ensuring your knee is directly above your ankle. Extend your arms out to the sides at shoulder height, palms facing down.

Transition to Extended Side Angle Pose:

Lower your right arm, placing your elbow on your right knee or your hand on the floor outside your right foot.

Extend your left arm overhead, creating a straight line from your left foot to your fingertips. Your palm should face down.

Engage and Align:

Press firmly into both feet, ensuring your back foot is rooted into the mat.

Open your chest and rotate your torso slightly upwards.

Keep your gaze towards your top hand or down to the floor, whichever is comfortable for your neck.

Hold and Breathe:

Stay in the pose for 5-10 breaths, feeling the stretch along your side body.

To release, inhale and return to Warrior II. Then, step back to Mountain Pose.

Repeat on the Other Side: Switch the position of your feet and repeat the steps for the opposite side.

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Benefits of Parsvakonasana

Stretches and Strengthens:

Parsvakonasana deeply stretches the side body, hips, and hamstrings. It also strengthens the legs, knees, and ankles.

Improves Balance and Stability:

This pose enhances your balance and stability, helping you to build a strong core and improve overall coordination.

Boosts Flexibility:

Regular practice of Parsvakonasana increases flexibility in the legs, hips, and spine.

Enhances Digestion:

The twist and compression in this pose massage the abdominal organs, promoting better digestion and elimination.

Relieves Stress:

The focus on breath and alignment in Parsvakonasana can help reduce stress and anxiety, leaving you feeling more centered and calm.