Parsvottanasana is a steady, intense stretching yoga pose which extends the legs profoundly and enhances balance. Toes pointing up, hips squaring forward, move three to four feet apart from tadasana. The front leg’s heel is in line with the back leg’s arch. Hands are joined in a reverse prayer position behind the back, the upper body faces the same direction as your front foot. With an inhale, the upper body elongates; with an exhale, it extends over the front leg. Shoulders are pushed back, and the chest is open.
What is Parsvottanasana?
The name of Parsvottanasana is derived from the Sanskrit words parsva, which means “hand,” ut, which means “intense,” tan, which means “to stretch,” and asana, which means “position” or “posture.” In English, Parsvottanasana is also known as an intense side stretch pose or pyramid pose.
The eighth “limb” in yoga according to Patanjali is samadhi, which is the true experience of yogic liberation. To get there, you must first master the seven limbs that come before it. The first is yama, which is a collection of ethical rules to be practised. These values provide limits that eventually lead to samadhi, the absolute liberation. Setting a solid basis of alignment, as in parsvottanasana, teaches one to foster a sense of independence. This series provides the limits and patterns of balance and muscle motion that makes for a stable and deep release as well as more freedom of movement in this and many other positions.
How To Do An Intense Side Stretch Pose?
Take a seat in Tadasana. Step or lightly jump your feet 3 1/2 to 4 feet apart with an exhalation. Place your hands on your hips and relax. Turn right on your left foot at 45° to 60° and align your right foot straight pointing forward. Put the right and left heels together. Firm your thighs and turn your right leg outward so that the middle of the right knee cap and the middle of the right ankle are in line.
Exhale and tilt your body to the right, attempting to align the front of your pelvis with the front edge of your mat as much as possible. When the left hip points move, press the left femur head down to the back of the heel. Push your thighs inward, as if a block was squeezed between your thighs. Strengthen your scapula toward the floor and arch your back slightly against the back torso, and extend your collarbone toward the ground.
Lean the body from the neck on the right leg with another exhalation. When your body is parallel to the floor, you should come to a stop. On both sides of the right foot, press your fingertips to the floor. If you can touch the ground, hold your hands in a pair of blocks or on the folding chair seat. Lift through the top of the sternum, pressing the thighs back and lengthening the torso forward.
The front-leg hip lifts up toward the shoulder and swings to the side in this pose, shortening the front-leg side. Make sure the front leg hip is softened to the ground and away from the shoulder of the same hand as you press on with the outer thighs. Raise the inner groyne of the front leg deep into the pelvis, pressing the base of the big toe and the inner heel of the front foot tightly into the floor.
For a few breaths, keep your torso and head parallel to the floor. Then bring your front torso closer to the top of your thigh if you have the flexibility, but give it a turn from the waist. The long front torso will eventually rest on the thigh. Stay in your optimum position for 15 to 30 seconds, and then inhale by deliberately pushing the coccyx down through the heel and pulling it through the pelvis. Then proceed to the left
What is Pyramid Pose Yoga or Intense Side Stretch Pose or Parsvottanasana?
A pyramid pose is deep standing and stretches the spine, hamstrings, shoulders and hips, strengthening your legs. It also improves the balance and posture of the practitioner.
The pyramid pose is also called parsvottanasana by its Sanskrit name.
Intense Side Stretch Pose, also known as Parsvottanasana in Sanskrit, allows you to consciously ground your hands and feet. Balance, body awareness, and confidence are all encouraged by Parsvottanasana.
Beginner’s Tip for Pyramid Pose:
The hands and arms have their middle position, between the hands on the floor and the pressing behind the back of them. Cross your arms behind your back and parallel to your waist. With the other hand, grasp each elbow. Bring the right arm around behind the back first when the right leg is in front; bring the left arm around first when the left leg is in front.
Benefits of Parsvottanasana:
- Relaxes the mind
- Stretches the spine, shoulders, and wrists (in full pose), as well as the hips and hamstrings
- Strengthens legs
- Stimulates the abdominal organs
- Improves balance and posture
- Enhances digestion
Intentions And Primary Patterns:
The basis for Parsvottanasana is like the other basic standing positions. The way the feet are placed influences the stability of the pelvis and torso. How you base your hold on the ground affects how long you can create. The mula element is connected to your feet in this posture.
- Strengthening Muscles Around the Pelvis
This pose, which is similar to triangle or revolved triangle or side angle or revolved side angle, mainly contributes to the openness of the muscles around the hip joints, enabling the pelvis to move without any hassles. Whether you are looking for more effective motions for future yoga poses or just seeking for a better way of accessing functional movement in day to day life, pelvis movement is important. The pelvis connects our upper and lower halves and is located in the centre of our bodies. In this way, we have access to more free movement across the pelvic, both below and above.
You can practice balance by folding forward without using your hands. You must use your sense of body awareness — your internal sense of where you are in space — to fold forward and keep balance when your hands are tucked behind.
Safety And Preventive Measures:
If you have hip damage, knee, or ankle, avoid this pose. Consult your doctor or physiotherapist about your plans to find out what’s good. You can gently get out of the posture, if you feel any sharp pain.