Benefits of Parsvakonasana and How to Do it By Dr. Ankit Sankhe

Introduction

In the post-covid-era, a lack of proper mental and physical efficiencies has underlined the need for daily exercise. In this digital age, people are turning towards Yoga exercises. Yoga has an ancient history in India, and its techniques and methods are meant for spiritual experiences. It promotes good health and brings in the healing power, and eases illnesses. Yoga is for everyone and can be practised in the comforts of your home. Yoga allows you to learn different body positions that might increase the sense of awareness and balance, helping in relaxation. In this blog, we bring a yoga pose, the Parsvakonasana pose. Let us learn the benefits of the Parsvakonasana pose, its technique and more.​¹​  

What is Parsvakonasana?

Parsvakonasana is a standing pose yoga. Parsvakonasana is derived from a Sanskrit term in which ‘Parsva’ means side or flank, ‘Kona’ means angle, and ‘Asana’ means pose. In the final position, the body forms a lateral angle; hence, it is called the side angle pose. The side angle pose yoga is classified as a basic lateral stretching pose with an asymmetrical standing position.​²​^,​³​ 

In Parsvakonasana yoga, the legs are kept wide apart, and the arms are stretched sideways. One knee is bent to make a right angle with thigh and calf, one hand is placed on the floor near the foot, and the upper arm is extended upward over the ear. The benefits of Parsvakonasana yoga might improve digestion and blood circulation and increase stamina. It may strengthen the spine, hips, thighs, ankles and knees.^4,5 

Parsvakonasana may include the following type: Parivrtta Baddha Parsvakonasana- In which ‘Parivrtta’ means twists or revolve, ‘Baddha’ means bound, ‘Parsva’ means side, ‘Kona’ means angle, and ‘Asana’ means pose, so is it also called the bound revolved side angle pose. The level of difficulty of Parivrtta Baddha Parsvakonasana is advanced and is classified as a rotated asymmetrical standing pose yoga. It is similar to Parsvakonasana; however, the position of the arms is reversed, which creates a twist in the core. 

How To Do It?

You may practise Tadasana (mountain posture) as a preparatory pose for Parsvakonasana.¹ Below are the Parsvakonasana steps that you may follow: 

• Stand straight in Tadasana posture. 
• Inhale and take a wide stance; spread your feet approximately one meter apart. 
• Turn your right foot at a 90-degree angle and your left foot slightly at a 60-degree angle towards the right side. 
• Bend your right knee till your thigh bone and calf forms a right angle and is parallel to the floor. 
• Exhale and bend towards your right side. Keep your right-hand palm on the floor near your right foot. 
• By opening the chest, bring your left hand over your left ear (over the head). Keep your thighs contracted and look up towards the left-hand position. 
• In the final position, your spine is kept straight, and your left foot is flat on the ground. Hold this side angle pose for 30-60 seconds with relaxed and steady breathing. 
• To return to the initial position, inhale and raise your trunk, lift your right hand from the floor, bring your left hand down and straighten your right leg. Repeat the same steps on each side. 
• If placing your right hand on the floor is difficult, you may try a variation. Place your right forearm on the top of your right thigh to get support.​^2,4,5​ 

If you have any of the following conditions, I suggest avoiding the Parsvakonasana pose: headache, high or low blood pressure levels, and insomnia. Parsvakonasana is known to stimulate blood circulation and may aggravate the above symptoms if not done properly or done aggressively.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Do You Know?

Here are a few fascinating trivia about the Parsvakonasana pose.⁶ 

• Parsvakonasana yoga may activate the Manipura chakra (solar plexus), which is situated in the naval region. Manipura chakra is the body’s energy and vitality centre and may increase our internal strength, confidence and courage. 
• The extended side yoga pose may also eliminate the feeling of fear and insecurity from the body. 

Benefits of Parsvakonasana:

Parsvakonasana is a stretching yoga pose that might simultaneously benefit different body parts. The following are the benefits of the Parsvakonasana yoga pose: 

1. Benefits of Parsvakonasana for Blood Circulation 

Parsvakonasana side angle pose may stretch your shoulders, back, spine, waist, groin and ankles. It may also strengthen your hips, thighs, knees, and ankles. This stretching and strengthening activity during the Parsvakonasana might help improve blood circulation in the entire body. It may also re-energise your whole body. So, if you are a person who works sitting most of the time, Parsvakonasana might benefit you.​¹​^,​⁵​ 

2. Benefits of Parsvakonasana for Back Pain 

Parsvakonasana yoga may relieve your back pain problems. People often complain about having back pain; one of the reasons may be their improper posture. A study by Abegunasekara et al. in 2022 suggests that by performing Parsvakonasana yoga, your spine and lower back are stretched and extended simultaneously. This might help to tone your spinal muscles as well as your back muscles.  Therefore, regular practice of  Parsvakonasana might improve your body posture and reduce backaches.​¹​^,​⁵ ​However, this pose will not cure your back pain, so please do not discontinue your regular medications and consult a doctor for the same. 

3. Benefits of Parsvakonasana for Abdominal Organs 

The extended side angle pose might boost the functions of the abdominal organs. Regularly practising the Parsvakonasana yoga, your abdominal organs may get massaged, stimulating the functions of the digestive system. This might relieve digestive problems like constipation, generally seen in the first trimester of pregnancy.² However, consult your OB/GYN before practising Parsvakonasana during pregnancy to avoid complications. 

4. Benefits of Parsvakonasana for Lungs  

Parsvakonasana might enhance the function of the lungs. While performing the side angle pose, your chest and lungs are expanded, which might help increase your lung capacity. This lateral stretching pose might also boost your endurance and stamina.^2,5 Practising Parsvakonasana will not get rid of the issues you may be facing with the respiratory system. So, kindly seek a professional opinion and practise the pose under expert supervision. 

Other Benefits of Parsvakonasana 

• The extended side angle yoga pose helps to stretch your lower back and legs, which might help reduce the intensity of pain in sciatica (nerve pain that runs from the lower back to the buttock, thigh and leg).​⁵​ 
• Parsvakonasana may help strengthen the legs and reduce the swelling of the feet during pregnancy.²    
• As Parsvakonasana stretches the hips, it might help to reduce fat from the hip regions.​¹​^,​⁵​ 

Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, one should not rely on yoga alone to treat any condition. Instead, consult a qualified physician who can assess the situation correctly and advise accordingly. Furthermore, it is essential to practise yoga under the supervision of a professional trainer to avoid injuries.  

The Parsvakonasana position is believed to stimulate the body’s energy. Stimulation of the boldily energy leading to a state of being wide-awake. As a result, I suggest folks who have insomnia to avoid it at night.

Dr. Rajeev Singh, BAMS

Risks of Exercise:

Parsvakonasana yoga pose should be practiced with precautions, and the risk may include the following: 

• Those with high or low blood pressure problems must avoid Parsvakonasana yoga or practise it under the supervision of a trainer to avoid any injury.​⁵​ 
• Individuals with knee injuries should not practise extended side angle yoga as it puts pressure on the knees. Therefore, practise it only after the wound heals or consult a physician.​⁵​ 
• People having neck injuries, headaches, migraines, vertigo or motion sickness should not practise side angle pose; it might cause dizziness or increase further complications.​⁵​ 
• Parsvakonasana practice for pregnancy and menstruation might be safe.​²​ However, practise it under the guidance of a yoga trainer. 

With the guidance of a yoga trainer, you can assess and analyse the risk factors and continue to practise Parsvakonasana with precautions.  

Conclusion:

Parsvakonasana yoga is a standing yoga pose in which one keeps their legs wide apart and arms stretched out. One knee is bent at a right angle, one hand is placed on the floor near the foot and the upper arm of the opposite hand is stretched upward over the ear. The benefits of Parsvakonasana yoga might improve lung capacity, blood circulation and digestion. It may also increase the body’s endurance and stamina. In addition, it may stretch and strengthen the spine, hips, thighs, ankles and knees. However, practice the Parsvakonasana pose with the assistance of a trained yoga teacher for better results. 

Frequently Asked Questions (FAQs)

References:

1. Abegunasekara N., Gopal U. Biomechanics of Spine and Effect of Yogic Postures in Back pain. Intern J for Resea Tren and Innov. 2020;7(7):1302–8. Available from: https://www.researchgate.net/publication/362283790_Biomechanics_of_Spine_and_Effect_of_Yogic_Postures_in_Back_pain 
2. Yoga for Pregnant Ladies. Ministry of Women and Child Development, Government of India. p. 1–44. Available from:http://www.icdsbih.gov.in/PoshanAbhiyan/Guideline/YogaGuideline/Yoga_for_Pregnant_Ladies_English.pdf 
3. Kaminoff L, Matthews A, Ellis S. Yoga Anatomy. United States of America: United Graphics; 2007.p. 1-223. Available from: https://samadhiyogaashram.com/pdf/LeslieKaminoffYogaAnatomyzliborg-200817-225010.pdf 
4. Tewari P. Yoga Asanas for Backache. J Yoga & Physio. 2019;7(2):26–32. Available from: https://juniperpublishers.com/jyp/pdf/JYP.MS.ID.555708.pdf 
5. Healey L., Kumar P. Yoga Therapy| Diabetes and its Prevention. 2014. 1–83 p. Available from: https://pranayoga.co.in/asana/wp-content/uploads/Yoga-for-Type-2-Diabetes-pranayoga.pdf 
6. What is Parsvakonasana? – Definition from Yogapedia [Internet]. [cited 2022 Nov 1]. Available from: https://www.yogapedia.com/definition/6483/parsvakonasana 

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