Parsva konasana (Side angle pose)
Name – Parsva konasana
English Name – Extended Side Angle Pose
Step by Step guide:
- Start in Tadasana (Mountain Pose).
- Step the feet wide apart, about 4-5 feet, turning the right foot out 90 degrees and the left foot in slightly.
- Exhale and bend the right knee, bringing the right thigh as parallel to the floor as possible, keeping the knee in line with the ankle.
- Stretch the left leg firmly, pressing the left heel into the floor.
- Extend the torso over the front (right) leg, hinging at the hips. Let the left hip release back.
- Ground the right hand on the mat beside the right ankle, or on a block if needed. Reach the left arm up towards the ceiling.
- Turn the head to gaze up at the left hand if comfortable. Hold for 5-8 breaths.
- Release back to Tadasana and repeat on the other side.
Modifications of Parsva konasana:
With a Chair/Wall:
- Stand sideways next to a chair or wall for support.
- Step the feet apart and ground the inner foot firmly.
- Bend the outer knee and lean the outer hip toward the chair/wall. Rest the outer hand on the chair seat or against the wall.
- Extend the inner arm overhead, keeping both sides of the waist long.
With a Block:
- Place a yoga block on the inside of the front foot.
- In the pose, bring the front hand to the block instead of the floor. This reduces the forward bend.
- The block can also be used under the back heel if the hamstring is tight.
Bound Angle Pose Variation:
- From Dandasana (Staff Pose), open the legs into a wide straddle.
- Bend one knee out to the side, placing that foot flat.
- Extend the same-side arm overhead and the opposite arm alongside the straight leg.
Other Modifications:
- Bend the back knee instead of keeping it straight.
- Micro-bend the back knee if hamstrings are tight.
- Use a strap around the front foot to avoid rounding the spine.
- Do the pose against a wall to avoid overarching the back
Benefits:
- Stretches hamstrings, calves, groin, spine
- Improves balance and stability
- Opens chest and shoulders
- Strengthens legs, core and back muscles
- Relieves mild back pain/sciatica
Contraindications:
- Injury to knees, hips or spine
- High or low blood pressure
- Pregnancy (modify with chair)
- Headache or insomnia (avoid extending head back
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