For Beginners: Parsvottanasana (Intense Side Stretch Pose)

Equal parts balancing posture and forward bend, this pose promotes concentration and clarity of mind.

By Claudia Cummins

Yes, yoga strengthens our muscles, energizes our spirits, and calms our minds. One of its greatest gifts, however, is more profound: Yoga teaches us to see the truth of life more clearly. When we practice with intention and intelligence, we begin attending to details in our bodies and lives that we previously had overlooked or even misunderstood.

Why care about seeing clearly? As my wise mother likes to say, "When we are aware, we have a choice." When we see clearly what is going on within and around us, we are better equipped to make smart decisions and respond appropriately to the needs of the moment. Buddhist teacher Sylvia Boorstein puts it this way: "When we see clearly, we behave impeccably, out of love, on behalf of all creatures."

Parsvottanasana (Intense Side Stretch Pose) is a complex and challenging posture that offers an exceptional opportunity to practice the fine art of seeing clearly. Equal parts balancing posture and forward bend, this pose requires tremendous concentration and clarity of mind. It challenges us to recognize which areas of our bodies are holding steady and which are moving into action. In the process, it strengthens and stretches the legs, hips, and torso while offering the mind a chance to grow cool and steady.

Master the Fold
To prepare, let's explore a variation of Uttanasana (Standing Forward Bend) that incorporates some of the basics of Parsvottanasana. Stand in Tadasana (Mountain Pose) facing a wall, far enough away to accommodate the length of your arms and torso. Position your pelvis so your hip points are level and equidistant from the wall. Keep your feet together as you lift your arms overhead and fold forward from your hip joints, forming a deep crease at the tops of your thighs.

Press your hands into the wall at hip height, positioning them so that you form a long, straight line from your wrists all the way to your tailbone. (Your torso will form a 90-degree angle to your legs.) Allow your pelvis to maintain its symmetry while it tilts forward, with its left and right sides still the same distance from the wall. Breathe comfortably and invite your shoulders and hamstrings to settle into this delightfully refreshing stretch. After a few moments, reverse your movements and return to Tadasana.

Bring the Legs into Position
Now let's explore the same forward folding action at the wall, only this time with the legs in the scissored stance of Parsvottanasana. This small change in leg position changes the pose considerably, since the upper body is asked to remain symmetrical while the legs are required to move in a very different fashion. Believe me, seeing clearly which parts of the body are moving and which are still is not as simple as it sounds!

Stand facing the wall with your right foot three to six inches away from the baseboard, toes facing forward. Step the left leg three to four feet behind, coming into a stance that feels stable while still offering a good stretch for the legs and hips. Turn the left toes out just a bit. Stand firmly and with confidence, straightening your legs and gently hugging your leg muscles into your bones.

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