Intense Side Stretch Pose (Parsvottasana)
Sanskrit
English
Yoga Pose Type
Health Benefits
Improves: Bad posture, respiration, stress
Revitalizes: Thyroids, blood circulation
Stretches: Hamstrings, calves, quadriceps, gluteus maximus, pelvic floor muscles
Strengthens:
Psychological Benefits
What I Like About This Pose
What I love about Parsvottasana is the incredible feeling of my spine lengthening, as if it is releasing the tension of the day. I like to do this pose when I’m exhausted from sitting for hours. It resets my spine.
Intense Side Stretch Pose Step-By-Step
Breathing
Exhale: While bending forward and when turning your hips.
Inhale: When coming out of the pose.
Tip’s For Beginners
Keep an eye on your back foot. Pushing the outside of your back foot is very important to keep the pose stable. If you find it difficult to bring the palms of your hands together on your back, simply push your arms down to the floor.
Props
Shoulders: Roll back.
Hands: Place them on your hips.
Right foot: Turn 90° forward.
Left foot: Turn forward. Press the outside into the mat.
Tailbone: Push forward.
Hips: Keep them parallel to the front.
Right knee: Raise your kneecap.
Arms: Push towards the mat to lengthen the spine.
Dorsal spine: Press inwards. This will also help to lengthen the spine.
Bring your hands behind you with palms together and fingertips facing up. Hold for about 30 seconds. Release, inhale, come up and bring your legs together. Repeat on the other side.
Contraindications of Intense Side Stretch Pose
Avoid this pose if you have following issues.