Master Parshvakonasana: Step-by-Step Extended Side Angle Pose

Parshvakonasana, also known as Utthita Parshvakonasana, translates from Sanskrit as "Extended Side Angle Pose." It is performed on both the right and left sides. Remember, any asana practice should always begin with a proper warm-up to prepare your body.

To prepare for Parshvakonasana, practice the following poses:

• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana I and II (Warrior Pose I and II)
• Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)

Parshvakonasana offers a wealth of benefits for the body and mind.

• Strengthens the knees, thighs, and ankles.
• Opens and strengthens the chest and shoulders.
• Helps to release tension and create openness in the hip joints.
• Aids digestion and improves intestinal function.

This asana activates the Manipura chakra—the energy center located in the solar plexus. For a balanced practice, it's recommended to pair it with Parivrtta Parshvakonasana (Revolved Side Angle Pose).

1. From Virabhadrasana II (Warrior II), lower your front arm to the floor and place your palm beside your front foot. Your fingers should point forward.
2. Your front thigh should be parallel to the floor, with the shin perpendicular to it.
3. Keep the knee of your back leg engaged and straight. Your torso and back leg should form one long, diagonal line.
4. As you lengthen your torso, rotate your chest open toward the ceiling.
5. Focus on creating length through your spine and the entire side of your body.
6. Hold this pose for 5–7 complete breath cycles.

• Press both feet firmly and evenly into the floor.
• Keep your chest open toward the ceiling, with your gaze directed upward.
• Avoid letting your hips lift up, which can break the long, clean line of your extended side.
• Your back leg should remain active, not relaxed; keep the kneecap lifted and engaged.
• Ensure the angle in your bent knee is not acute (less than 90 degrees).
• Your front knee should be stacked directly over your ankle, with your shin perpendicular to the floor.

If placing your hand on the floor isn't accessible yet:

• Use a yoga block under your hand for support.
• Rest your elbow or forearm on the thigh of your bent leg.

1. Place your palm on the floor on the inside of your foot. Gently press your shoulder into your knee and your knee back into your shoulder. This variation deepens the stretch in the groin and strengthens the inner thigh muscles.
2. For a bind, thread your lower arm under your thigh and bring your top arm behind your back. Clasp your hands or wrists behind you, continuing to rotate your chest toward the ceiling.

• Neck injuries (if you have a neck issue, keep your gaze neutral or down instead of looking up).
• Spinal injuries.
• Acute stages of internal organ disorders.
• Insomnia or acute nervous system disorders.
• Headaches or migraines.
• High or low blood pressure.
• Pregnancy.
• Recent abdominal surgery.

Parshvakonasana can be practiced as a standalone pose or as part of a broader yoga sequence. Extended Side Angle Pose effectively prepares the body for more advanced asanas, such as Samakonasana, Visvamitrasana, and Parivrtta Upavistha Konasana. If you find this pose challenging, don't hesitate to seek guidance from an experienced yoga teacher.