Intense Side Stretch Pose (Sanskrit: Pārśvottānāsana / पार्श्वोत्तानासना)
In Sanskrit, the word ‘Parsva’ means ‘flank or side’ and ‘Uttana’ means an ‘intense stretch’. So, Parsvottanasana (Pārśvottānāsana) means an intense side stretch, whereas the side refers to the side of your chest. This pose is also known as the Pyramid Pose. It’s a forward bend that requires us to balance our body on our two stretched legs while we try to touch our head to our knees or shin area.
Instructions for Doing the Intense Side Stretch Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Inhale deeply and extend your body forward. Join your palms behind you back (fingers pointing towards the ceiling) and draw your shoulders backward. Your hands should be placed in the middle of your back.
- With an inhalation, jump and spread your legs apart sideways. Maintain a 3 to 4 feet distance between your feet. Stay in this position for a few seconds.
- Again with an inhalation, turn your torso towards your right at a 90-degree angle, keeping your toes and heels in line with your torso. Turn your left foot approx 80 degrees towards the right as well. Keep both your legs properly stretched and lock your knees and throw your head back.
- Exhale and bend your torso forward by gently placing your head on your right knee. Try to touch your nose, then lips, and then chin on your right knee.
- Hold this position for about 20 to 30 seconds, breathing normally, without any jerks.
- Now, very slowly, and gently move your head and torso towards your left knee by swinging your torso from your hips. At the same time, turn your left foot towards your left side at a 90-degree angle while turning your right foot approx 80 degrees towards your left as well.
- Again, throw your trunk and head backward in a single swinging motion, without bending your right leg.
- Exhale, and bend your torso forward, this time resting your head on your left knee.
- Hold for another 20 to 30 seconds and then bring your head to the center while bringing your feet towards their original position as well (pointing towards the front). Gently and consciously raise your torso up.
- Jump back to step 1’s position (Tadasana), release your hands, and relax.
Benefits of Doing Parsvottanasana
- This asana increases the flexibility of your spine and legs. It works on your hip, thigh, knee, and ankles along with your spine and abdominal muscles. It makes your core strong and stimulates your vital organs.
- Parsvottanasana is a wonderful pose for posture correction. It mobilizes your wrists and elbows and helps correct round or droopy shoulders.
- This pose also helps you calm your mind and increases your sense of balance and coordination.
- Since this asana stimulates the reproductive organs as well, it can be practiced to reduce the symptoms of menstrual cramps and menopause.
Precautions
- Do not practice this pose if you have high BP or a serious back or shoulder injury.
- Pregnant or menstruating women should also avoid this pose.