Parsvottanasana (पार्श्वोत्तनासन)

Parsvottanasana (पार्श्वोत्तनासन), or Intense Side Stretch Pose, is a forward bend that combines a hamstring stretch with a gentle spinal twist. The name comes from the Sanskrit words “parsva” (side or flank), “uttana” (intense stretch), and “asana” (posture).

How to do Parsvottanasana

  1. Start in Mountain Pose (Tadasana) at the top of your mat.
  2. Step your left foot back about 3-4 feet, turning it out at a 45-degree angle. Your right foot should face forward. Align your hips to face the front of the mat.
  3. Interlace your fingers behind your back. As you fold forward, lift your clasped hands overhead, allowing them to fall toward the floor. Keep your arms straight and your palms pressed together or place your hands in reverse prayer position behind your back, or if that is too difficult, hold onto opposite elbows or place your hands on your hips.
  4. Inhale to lengthen your spine, and on the exhale, hinge at your hips to fold forward over your right leg.
  5. Keep your front leg straight, but avoid locking the knee. Your back leg should be strong and grounded.
  6. Fold as far as you can while keeping your back straight. The goal is to bring your torso parallel to the floor or rest your chin on your shin, but only if you can do so with a flat back.
  7. Hold the pose for 5-10 breaths.
  8. To release, inhale, and with a flat back, press through your front heel to lift your torso back to a standing position.
  9. Repeat on the other side.

Benefits of Parsvottanasana

  • Stretches and Strengthens: It provides an intense stretch for the hamstrings, calves, and hips while strengthening the legs, ankles, and core muscles.
  • Improves Flexibility: The deep forward bend helps to open the lower back and increase the elasticity of the hip joints and spine.
  • Enhances Balance and Focus: The asymmetrical nature of the pose challenges your balance and requires concentration, improving your mind-body connection.
  • Aids Digestion: The forward fold massages the abdominal organs, which can help stimulate digestion.
  • Calms the Mind: As a forward fold, it helps to soothe the nervous system and calm the mind.

Contraindications of Parsvottanasana

Avoid or modify this pose if you have:

  • Injuries:
    Any recent or chronic injuries in the ankles, knees, legs, hips, hamstrings, back, shoulders, or neck.
  • High Blood Pressure:
    The forward bend and inversion can cause a rush of blood to the head.
  • Dizziness or Vertigo:
    The change in blood flow and position can exacerbate these conditions.
  • Pregnancy:
    The abdominal pressure in the forward fold is not recommended for pregnant women.
  • Tight Hamstrings:
    Warm up thoroughly and consider bending the front knee or using blocks under your hands to avoid overstretching.

Anatomy (Muscles involved)

Parsvottanasana engages and stretches a wide range of muscles and joints:

Hamstrings:
On both legs, they are intensely stretched, especially on the front leg.

Gluteus and Hips:
 The pose helps to open the hips and release tension.

Spinal Muscles:
 The forward bend lengthens and strengthens the spine, improving posture.

Shoulders and Wrists:
 The reverse prayer hand position works to improve the flexibility and range of motion in the shoulder and wrist joints.