• How to do Parsvakonasana (Extended Side Angle Pose)

    In this yoga tutorial, we will be discussing how to do parsvakonasana (extended side angle pose). This is a great pose for beginners because it helps to stretch the entire body. It also helps to improve flexibility and balance. This standing pose builds a sense of foundation through the centerline of your body. It energizes the whole spine and is wonderfully therapeutic.

    The best part about this pose is that it can be done virtually anywhere! All you need is a little bit of space to extend your arms and legs. Before we get started let’s look at some of the benefits of parsvakonasana.

    Benefits of parsvakonasana:

    • Stretches the entire side body
    • Stretches the groin and hamstring muscles
    • Improves general flexibility
    • Tones the thighs
    • Builds balance and stability
    • Strengthens the ankles
    • Strengthens the core
    • Energizes the spine
    • Therapeutic for the whole body

    Contraindications for parsvakonasana:

    There are a few contraindications for Parsvakonasana. Pregnant women should avoid this pose, as well as people who have knee injuries. Those with high blood pressure or migraine headaches should also avoid this pose.

    Now that we know a little bit about the benefits and contraindications of Parsvakonasana, let’s get started!

    Parsvakonasana tutorial:

    Start in mountain pose. Stand with your feet together, legs straight, and arms by your sides. Take a deep breath in.

    As you exhale, step your left foot back about four feet, then angle your left foot out to the side at a 45-degree angle.

    Bend your right knee. Stack your knee over your ankle. Don’t allow your knee to jut out beyond your toes. Ideally, you want your thigh to be parallel to the floor.

    Place your right forearm on your right thigh.

    Reach your left arm up by your ear.

    Your left leg is straight. Try to make a straight line from your left fingertips all the way down to your left foot.

    Your chest is open. Her shoulders are down your back. You’re strong through the legs.

    Look up at your left hand and hold for five breaths.

    I To come out of the pose, inhale and return to mountain pose. Step back to the left foot, and then repeat on the other side.

    That’s how you do Parsvakonasana! This pose is a great way to improve your balance and flexibility. It also helps to stretch the entire body. Watch this video with Kino to find out more about the pose.

  • Encyclopedia of Yoga: Utthita Parsvakonasana (Extended Side Angle Pose)

    This standing pose builds a sense of gravity, a sense of foundation through the center line. It tones up the legs, and energizes the whole spine. This is wonderfully therapeutic for when you feel low energy and you’re looking to stimulate the body. Sometimes can be treatment for headaches. If you notice yourself feeling a little bit dizzy, or woozy, this powerful standing pose can really help you bring yourself back into your center line.

    Your own leg length.

    Move the legs apart about the distance of your own leg’s length. If you were blessed with long, beautiful legs go ahead and use that full length of one of your legs. Start off with the feet parallel.

    Feel that solid foundation.

    Rotate the right hip externally, aligning the right heel with the left arch. Then dropping the right femur into the socket, bend your knee over the ankle. Keep the belly in. Feel that solid foundation through the legs. Drop the right forearm on the right, inner thigh. Press into your left heel.  Find that connection through the left side body. Make sure the knees aren’t past the toes.  If your knees are past the toes, you need a wider stance. Belly in. Sitting bones, heavy.

    Roll through the rotation.

    Probably the most important thing to think about is how you raise your arm. If you don’t roll the shoulder around, then when you raise the arms, you can hike the shoulder up. You always want to roll through the rotation. Practice that a couple times. Let your arms swing down. Root into the legs, and then roll through. Let that shoulder blade drop down and around.  That’s the rotation that you want. Belly in, maintaining the rotation, then you can open the side body.

    Root the heel.

    Even though we’re leaning to the right, the work happens on the left side.  You’re working by grounding into the left heel.  You can choose to stay right here and go no further.  If you feel it, you’re going to glide your torso down on the outside. Fingertips press into the ground. Root the heel of the left foot down. And then, if you feel it, flattening that right hand, rotating the right shoulder forward.  And gripping deeply into the inner body.

    Calm the mind.

    Feel a sense of pressure, and push, using the strength to ground the outer edge of your left heel. This foundational standing pose helps calm the mind, and keep you real grounded. Put in the work with five deep breaths, in all the standing poses, and you’ll be able to keep your center in every breath. I hope you keep the seed of faith and inspiration to do your practice, every day. Namaste.

    By Kino MacGregor

    Learn More poses from Kino on Omstars.com

    International yoga teacher, Kino MacGregor has over 20 years of experience in Ashtanga yoga & 18 years of experience in Vipassana Meditation. She is one of a select group of people to receive the certification to teach Ashtanga Yoga & practice into the Fifth Series of Ashtanga Yoga. With over 1 million followers on Instagram & over 500,000 subscribers on YouTube & Facebook, she spreads the message of yoga around the world. To Kino, yoga is more than making shapes. It is a daily ritual where people tune deeply into their spiritual center & experience the peace of the Eternal Divine. Her goal is to make the tools of traditional yoga accessible for all different sizes, shapes, ethnicities, & ages. She believes yoga is truly for everyone. Learn more from and connect with Kino on Instagram!