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Parsvotanasana is a standing forward fold which challenges the hips and the hamstrings as well as our balance.
Intense side stretch….hmmm intrigued? Parsvotanasana has never been an easy pose for me, reason being it can be difficult for those of us with tight hamstrings. This challenging standing forward fold helps to bring stability and balance to the body and the mind. Sometimes called pyramid pose, a name which emphasizes the pose’s powerful foundation and strength.
Hi and Welcome to your Journey into Yoga! I’m Avery Rich and am so happy to have you along for the ride!
Intense side stretch….hmmm intrigued? Parsvotanasana has never been an easy pose for me, reason being it can be difficult for those of us with tight hamstrings. This challenging standing forward fold helps to bring stability and balance to the body and the mind. Sometimes called the pyramid pose, which emphasizes the pose’s powerful foundation and strength.
{ok, I hear challenging and difficult? Why should I even bother with this pose??}
There’s a wonderful saying in yoga that I am reminded of “The yoga pose that you dislike the most is probably the one you need the most.” It’s true, I am less likely, as many people are to lean into those yoga poses that we find difficult or challenging. especially one which challenges flexibility. They can be difficult and expose areas in the body that have limits and hold tension. Parsvotanasana is definitely a pose that gets me thinking “why are the backs of my legs so tight? “So yes, it challenges me, but avoiding these types of poses does not do us any favours. Sometimes we need to lean into poses that we find difficult, because in them we just may find exactly what our bodies and minds need.
Parsvotanasana, sometimes called the pyramid pose, a name which emphasizes the powerful foundation and strength of this posture. The benefits of this pose are numerous: it stretches the legs, hips, spine, shoulders and wrists. Perhaps surprisingly, this posture is also a body strengthener, in that it helps to strengthen the legs and core. But wait, there’s more !!! In addition to helping improve flexibility and help strengthen the body this pose also helps to improve balance. And just when you thought that was the end of the parsvotanasana benefit story, this posture also is known to help improve digestion. So much more than just an “intense side stretch”:
When this pose comes up in a class, I remind myself that leaning into poses that challenge us us important. Think about a time in your life when you conquered a fear OR tried something you were afraid to do OR EVEN took a risk? How did you feel after you challenged yourself? Probably pretty good right? When we take a risk or try things outside of our comfort zones that’s how we grow, and it often feels really good when we move past a fear or challenging situation.
So whether or not this pose challenges you physically or mentally, try it! I promise I will give you many modifications so you are able to experience it in a comfortable way. Here we go!
Let’s begin by standing straight with your feet firm about shoulder distance apart. Your arms can just be in a relaxed position on either side of your body. Next, take a deep breath and sweep your arms behind you, eve tally joining your palms behind your back. If you find this hand position challenging, you can grab opposite wrists or forearms behind your back. As promised lots of options. Stretch your shoulders slightly back. Breathe out and, with a deep breath, step your left leg back, about 3 feet-ish, as you step that foot back, you are going to want to turn the toes of your left foot slightly out, like 20 degrees (so a slight turn out). Your hips should both be facing forward. Now, Inhale and folding forward from the hips bring your head and neck down imagining that you are trying to touch your node to your knee. In my body this is definitely imagines as I cannot touch my nose to my knee, not even close…but allow his interaction just to give you a guideline as to the friction your head should be moving in in the pose.
Some options - you can keep your hands behind your back or you are welcome to bring your hands down to the floor, to some yoga blocks, or even to a chair! Let’s stay here for 8 breaths. As you take an inhale press firmly into your feet and then draw your body back up and step your back foot forward. let’s move to the second side - Stretch your shoulders slightly back. Breathe out and, with a deep breath, step your right leg back, about 3 feet-ish, as you step that foot back, you are going to want to turn the toes of your right foot slightly out, like 20 degrees (so a slight turn out. Your hips should both be facing forward. Now, Inhale and folding forward from the hips bring your head and neck down imagining that you are trying to touch your node to your knee. Same options for your hands as we saw in side one…Let’s stay here for 8 breaths. As you take an inhale press firmly into your feet and then draw your body back up and step your back foot forward. Stand upright for a few deep breaths just letting the body settle.
As usual, if a savasana is calling your name, movie into one now. Otherwise, if you are ready to end your journey into yoga today, i thank you for including me and look forward to continuing this wonderful adventure with you next time. until then!
