In Sanskrit, “parsva” means side or flank, “kona” means angle and “asana” means yoga pose.
Begin with the standing pose of Tadasana, or the Mountain Pose. Exhale and place your feet spaced around 4 feet apart from each other. With your palms facing downwards, lift your arms aligned to the ground below. Bend your left foot inwards and the right foot perpendicular to it. The centre of right ankle should be aligned with center of the right kneecap. Now start with rotation of your torso to the left.
While exhaling, bend the right knee over your right ankle to make your shin perpendicular to the ground. Similarly do the previous step with the left leg. Finally your right thigh should be aligned to the ground.
Reach out with your left arm to the ceiling while exhaling, and bring it to the back of your ear with palm facing downwards while inhaling. Now increase the length of the full left side of your body, starting from stretching of the left heel to that of the left fingertips. You should be looking towards your left arm in this position.
Rest your torso’s right side closely on your right thigh. Press the floor with your right arm as you stretch on the left. Insert your right knee into your right armpit, and actively push here in this pose.
Remain in this position from 30 to 60 seconds. Gracefully exit by inhaling and slowly coming up. You may now alternate your legs and repeat the procedure for the other leg. Exit finally by returning to Tadasana.
Extended Side Angle Variations can offer the following important benefits when it is executed regularly:
For newcomers to yoga, Parsvakonasana is an amazing yoga pose to focus on various body parts like legs, groins, ankles, chest, lungs, shoulders and spine at once. If you are new to this yoga pose and unable to keep your back anchored to the ground, you may use the following tip. Simply brace the back heel against a vertical wall and imagine that you are pushing that wall away.
For advanced users or yogis, Extended Side Angle Variations give many benefits in the form of increased immunity against various diseases like constipation, backache, sciatica and menstrual discomfort. You may deepen the yoga pose by placing your lower arm in the front of your bent knee thigh. This results in further stretching of your groin.
Avoid this pose in all circumstances or better ask your yoga teacher first, if you suffer from the following conditions or ailments:
Enjoy the stretch in your back as you relax out of the Extended Side Angle Variations.