Parsvottanasana
Intense Side Stretch · పార్శ్వోత్తానాసనం
Intermediate Standing asanas · నిలబడి చేసే ఆసనాలు
⏱ Hold / repeat: 20–30 seconds each side · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- Stand with the right foot forward and the left foot back, hips facing front.
- Hands on the hips or palms together behind the back.
- Lengthen up, then fold forward over the front leg with a long spine.
- Breathe, come up, switch sides.
🌬️ Breathing: Inhale to lengthen, exhale to fold.
✅ Benefits
- Stretches the hamstrings
- Improves balance
- Opens the shoulders (with hands behind)
❌ Common mistakes
- Rounding the back
- Hips twisting
⚠️ Avoid it, or take care, if
- Hamstring injury
- Uncontrolled high blood pressure
🪑 Easier versions
- Hands on blocks
- Shorter stance
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Standing asanas
Tadasana Urdhva Hastasana Tiryaka Tadasana Katichakrasana Trikonasana Parivrtta Trikonasana Virabhadrasana I Virabhadrasana II Utkatasana Utthita Parsvakonasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
