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

Once you've found a steady stance, place your hands on your hips and ask yourself whether or not your pelvis is squared to the wall in front of you. I'm willing to wager that your left hip is farther away from the wall than your right, with your belly drifting around toward the left. To correct this, rise up onto the toes of your back leg and draw your right hip toward the wall until the two sides of your pelvis face evenly forward. Maintain this evenness as you slowly lower your left heel back down to the ground.

When you are confident that your hips are level and balanced, extend your arms overhead and tilt forward from your pelvis until your hands rest on the wall above your head. Keep your spine spacious and expansive, forming a long line from the base of your spine all the way up through your hands. Deepen the crease at the top of your hips and continue lengthening enthusiastically through your pubic bone, navel, rib cage, and heart to the crown of your head. Invite your front body to feel expansive and buoyant.

Ask yourself: In the process of dipping forward, have you let your hips spin off-kilter toward the back leg, causing your spine to kink and your belly to laze around toward the right? If so, even out your pelvis by drawing your front left thigh firmly away from the wall while pressing your outer right hip forward.

When you have mastered this action, the two sides of your body from your hands to your tailbone will be balanced and even, and your navel will face directly forward. This means that a marble placed on the back of your head would roll straight down your spine to your tailbone, falling directly to the ground behind you instead of veering off course to the left or right.

Breathe deeply for several moments, enjoying the opportunity to stretch your legs and lengthen your spine. When you are ready to come out of the pose, step your back foot toward the wall, release your arms to your sides, and stand in Tadasana. Repeat this entire exploration on the second side, with your left leg forward and your right leg back.

Move to the Center of the Room
This modified Parsvottanasana done with a wall for support may be enough of a challenge for now. There is a lot to consider in this posture, and if you want to be precise about which parts of your body are moving and how, it is wise to proceed methodically and at a leisurely pace. Commit yourself to a slow and steady path that will allow you to see clearly every step of the way.

If you were able to maintain your composure while practicing Parsvottanasana at the wall, you can explore a more challenging version of this pose using blocks to support your hands. Stand in the center of the room with your legs together, toes facing forward. Step your left leg three to four feet behind and turn your left toes slightly out.

Position two blocks at their tallest height by each side of your front foot. Stand tall and steadily with both legs straight, making deep footprints in the earth and letting that grounding action rebound upward through your core. Lengthen your spine wholeheartedly toward the sky.

Page 1 2 3

See All Practice Articles »