In this year-long Rediff.com fitness series, rediffGURU Pushpa R will teach you how to do a different yoga asana every week.
As the number of asanas increase, she will also create a fitness schedule for you using these asanas.
This week, let's learn to do Parshvakonasana.
- Yoga-related questions? Ask rediffGURU Pushpa R HERE.
Asana 4: Parshvakonasana, Grace and strength in every stretch
What if one pose could blend strength, flexibility and grace while grounding your mind and energising your body?
Enter Parshvakonasana, the Extended Side Angle Pose -- a dynamic asana that challenges and rewards in equal measure.
How to do the Parshvakonasana
Begin in Tadasana: Stand tall with feet together, arms relaxed by your sides.
Step wide: Spread your legs about 3-4 feet apart.
Position your feet: Turn your right foot out at 90 degrees and slightly angle your left foot inward.
Bend your front knee: Lower your right knee until it's directly above your ankle, forming a 90-degree angle.
Reach and extend: Place your right hand on the ground or on a block near your right foot. Extend your left arm overhead, forming a straight line from fingertips to foot.
Engage your core: Lengthen your spine, open your chest. Breathe deeply, evenly.
Repeat on the other side: Hold for 15 to 30 seconds on each side.
Benefits of Parshvakonasana
Strengthens legs and core: Builds endurance and stability.
Improves flexibility: Stretches the hips, groin, spine and shoulders.
Boosts posture: Aligns and strengthens the spine.
Energises the body: Increases blood flow and activates key muscle groups.
Cultivates focus: Sharpens concentration and mindfulness.
Special instructions
Who should avoid?
If you have severe knee, shoulder or hip injuries, approach this pose cautiously or skip it entirely.
Variations
Older adults: Use a block or wall support to reduce strain.
Kids: Encourage them to reach for an imaginary star to make it fun and engaging.
Pregnant women: Avoid deep bends. Opt for a gentle variation with reduced intensity.
- Yoga-related questions? Ask rediffGURU Pushpa R HERE.
Pushpa R, founder of Radiant Yoga Vibes, is an expert in yoga, meditation and mindfulness. She holds a master's degree in yoga for human excellence.
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