Parsvottanasana
(intense side stretch pose)
(parsh-voh-tahn-AHS-anna)
parsva = side, flank
ut = intense
tan = to stretch or extend
As the name suggests this pose is an intense stretch for the entire body. Our legs secure us firmly to the ground as our spine falls forward calling upon balance and concentration while promoting inner calm. Parsvottanasana is equal parts balancing posture and forward bend. Parsvottanasana is a pose half-way between Trikonasana and Parivrtta Trikonasana. If the mudra is too difficult, one can hold the elbows behind the back. Alternately, hands can be on the floor on either side of the front foot to gain leverage in raising the tailbone. Take the feet hip width distance apart to allow more room for the hips as well as for an easier balance.
Benefits
Strengthens and stretches entire leg and back, strengthens
and tones abdomen; improves digestive system. Massages
liver and stomach. Improves complexion, hair, eyes and
cools the brain.
Variation
The full version of this pose is performed with the
hands behind the back in Anjali Mudra, a hand position
sometimes called Pristanjali Mudra (prish-TOHN-jolly;
prishta = “the back, the rear of anything”),
or sometimes Paschima Namaskar (posh-EE-mah nam-AHS-car;
pashima = “west”; namaskar = “to greet
or salute”).
Stand in Tadasana with the hands in Anjali Mudra in front of the heart.
Bend your knees slightly and round your back, hunching
your shoulders. Exhale, inwardly rotate your arms and
sweep them around behind your back. Press the palms
together with the thumbs resting on your sacrum, so
the fingers point toward the floor. First turn the wrists
so the fingers point toward the sacrum, then continue
turning until the fingers point toward your head. Your
pinkies will now press against your back torso. Slide
your hands up your back, lifting and opening your chest
as you do. If you can, position the hands between the
scapulas, with the pinkies pressing firmly against the
spine. Keep the palms spreading together as much as
possible. Roll the front shoulders up and back, and
lengthen down from the back armpits through the elbows
toward the floor. Bend front leg, lift back leg, straighten
front leg, hold for 10 breaths, return and repeat on
opposite side.
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