All about the side angle pose - Parsvakonasana The yoga exercise Parsvakonasana is one of the most popular, and when practiced regularly, it leads to better balance and stability. In Sanskrit, Parsva means flank or side, and kona means corner or angle - which is why the exercise is also called angled pose in German. The exercise can be used as a follow-up to Utthita Trikonasana, the extended triangle . Beginners in particular will find that you need a certain amount of flexibility to be able to hold Parsvakonasana for longer periods without your back becoming hunched. In our brief overview, we'll tell you everything about the beneficial effects of Parsvakonasana. In our step-by-step instructions, we'll also show you how you can easily practice Parsvakonasana at home on your yoga mat .
How does Parsvakonasana actually work?
This exercise will open and strengthen you, affecting not only your entire shoulder area but also the muscles of your stomach, chest, and hips. Your sense of balance will improve, and all twisting poses have a positive effect on your metabolism—in other words, your digestion will also be boosted! However, those with high or low blood pressure should only perform this exercise under the guidance of an experienced yoga instructor , and pregnant women should avoid it altogether.
Instructions for Parsvakonasana
Stand sideways on your yoga mat with a wide straddle. Align your feet parallel, approximately one leg's length apart. Now turn your left foot inward at a 30° angle, while simultaneously turning your right foot outward at a 90° angle toward the beginning of your yoga mat. Make sure your heels are now in line. Thrust your left hip joint forward – at the same time, your upper body should also be aligned forward.
Now contract the anal sphincter muscles – this activation will ensure that your tailbone gently rolls inward. At the same time, your hips will begin to rotate slightly inward to the left. Now it's your turn to focus your feet: By lowering the outer edge of your right foot, you create the necessary stability. At the same time, your right knee becomes active, and your right foot provides the necessary counterweight. Now bring your arms to shoulder height without hunching your shoulders – then stretch your arms forward and backward simultaneously.
Almost there : Bend your right knee over your right heel to form a right angle. Then, extend your right arm forward, creating plenty of length in your upper body without hunching over. Finally, place your right elbow on your right knee and extend your left arm along your left side, past your ear, and over your head. You are now in the final position and remain here for five to ten breaths.
Those with more experience in yoga can also vary between Utthita Parsvakonasana (Side Angle Pose) and Revolved Side Angle Pose (Parivritta Parsvakonasana), which is a bit more challenging. To do this, press down your back heel and place your left hand on the inside of your right foot, directly under your left shoulder. Then stretch your right arm up toward the ceiling and pull it over your head.
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