Side angle pose

Parsvakonasana

Stand with the feet wider than shoulder width apart and keep the legs straight.
Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees.
Roll the right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
Reach the arms actively out to the sides of the body at shoulder height.
Bend the right knee over the right ankle, so that the shin is perpendicular to the floor. Work towards having the thigh parallel to the floor.
Bend from the hip joint and extend the torso to the right directly over the right leg.
Rotate the torso to the left and keep the two sides of the waist equally long.
Rest the right hand on the shin, ankle or the floor.
Stretch the left arm towards the ceiling.
Keep the head in a neutral position or turn it to gaze at the left arm.
Stay in this pose for up to 1 minute.
To release, press the back heel into the floor and reach the torso up to the centre then straighten the bent knee.
Reverse the feet and repeat for the same duration to the left.
Practice up to 5 rounds.

Breathing

Inhale while raising the arms and stretching forward.
Exhale while bending the front knee and lowering the body over the leg.
Breath naturally while holding the pose.
Inhale while raising the body to the vertical position and straightening the leg.
Exhale while releasing the arms to beside the body.

Awareness

Contraindications

Benefits

Strengthens and stretches the legs, knees and ankles.
Increases flexibility in the groins, spine, waist, chest and lungs and shoulders.
Stimulates abdominal organs.
Increases stamina.

Practice note

If feeling unstable in this position, rest the forearm on the top of the bent-knee thigh.

Progression

Extend the raised arm over the head, alongside the ear until it’s parallel with the floor.
If comfortable in the neck, gaze at the hand.