Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Parsvottanasana
- Although Parsvottanasana is not known in hatha yoga it is very common in modern yoga asana and is practiced by people around the world. It is also known as the intense side stretch pose that is done in a standing position.
- Ideally, this asana begins from a person getting into a Tadasana and has many benefits. One of the primary benefits of this asana is known to be the strengthening of the lower back. Experts suggest that the Parshvottansana should not be ignored due to the benefits it has.
- Getting into a few preparatory and follow – up poses are advised for people to make the process easier. Although this asana has a few variations we look at the easier ways to do this in the following steps.
How To Do The Parsvottanasana?
- In order to master the Parsvottanasana you should adhere to the basic steps before you can choose to move on to the variations of this. This would allow for your body to practice the asana in a proper manner without having to push your body too much.
- Standing asanas such as these do not require for you to use a yoga mat or a fabric. However, if the surface or floor you practice is slippery you can choose to use a yoga mat for added grip with this asana.
- Once you are in a standing position either on your mat or otherwise you can choose to spread your legs to the width of the feet and hips. This should ideally be around 3 – 4 ft apart from each other. Remember to keep your legs straight.
- Your left foot should now be turned to an angle of 60 degrees towards the foot in the front. Both of your legs should still remain straight when you try to come to this position.
- Now, your back leg should be kept firmly on the ground while you turn your shoulders and hips in such a way that they are parallel to the top side of the mat you are using. Your hands should be on your waist when you are doing this.
- Moving to this part can be a little tricky for many people. Keeping your hands on your thighs you should begin to slide it down your legs while you still keep your legs straight.
- Now, you should bend your torso while you press your thighs backwards. This way your torso is elongated and is also pushed forward at the same time. Keeping your legs straight might be challenging but you can keep it the same way.
- If you require support as a beginner you can choose to use two blocks on the either sides of your feet where you can place your hands while moving it down from the thighs. However, if possible, you can choose to touch the ground with both the hands which might not be easy for beginners.
- Anyone who is in a position of comfort with the steps so far can try to bring their chest as close to their right thigh as possible. In case of discomfort, you can choose to bend your knees slightly so as to protect your hamstring.
- With practice you can stay in this position for 20 – 30 seconds with ease. Holding and maintaining this position should not be overdone for beginners.
- You can slowly and gently come out of this pose by lifting the spine of yours from the waist and high up. When doing this your hands can slowly retract the same way they went downward on to the normal position. Upon reaching the standing position you can take a few breaths to relax.
- Once you are ready again you can follow the same steps from 1 – 9 on the other side of the body and legs.
Often yoga instructors and gurus suggest that people ensure that they follow these simple steps to begin with. This gives them the flexibility that they want to further extend or try variations with the Parshvottanasana.
Benefits Of The Parsvottanasana
Apart from helping you relax with your mind the Parsvottanasana also helps your body in many ways. The stretch you do with this pose can help different parts of your body. We look at the main areas that are affected in a positive manner with this asana.
- This asana is said to have a very calming effect on your brain which helps you with day-to-day activities.
- The entire back of yours is stretched so well that it begins to function better than before when you had started practicing this asana on a regular basis.
- Your sense of balance increases and goes to a new high with this asana and you also get a better posture as you practice this regularly.
- Your hamstrings and the sides of your legs are strengthened to a great extent.
- Apart from improving digestion this asana also massages the stomach and liver and helps them function normally.
Precautions To Be Taken While Doing The Parsvottanasana
In order to be injury free, you should ensure that you practice the Parsvottanasana with adequate care. By not following the instructions or steps you risk the chances of injury by a great extent. Some common precautions to be followed are as follows:
- People suffering from illness in the abdomen, high blood pressure, hamstring problems, back problems, or injuries to the joints should avoid this asana.
- While pregnant women can practice the Parshvottanasana they should do so with the support of the wall. The same applies for people who find it difficult to balance while in this pose.
- Do not stretch yourself beyond your comfort zone as it might lead to injuries and sprains. Hamstring injuries are common when people try to stretch beyond their capacity.
- Seeking medical advice or advice from yoga experts and teachers may be a good choice for most people.
- This is to ensure they do not have any health conditions that might get complicated due to the practice of the Parsvottanasana.
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