Parshvotanasana, Parsvottanasana, Parshvottanasana or Pyramid Pose, Intense Side Stretch Pose is traditionally performed with hands in Anjali mudra behind your back. Parsva translates to side, ut to intense and tan meaning to stretch. Parshvottanasana is an intermediate forward fold asana which gives you a deep hip opener, stretch and works on both your balance, core and leg muscles.
Good to know: Often confused with Parsvakonasana as the names are very similar.
How to perform Parshvottanasana (Intense Side Stretch Pose)?
Begin in Tadasana (Mountain Pose) at the top of your mat.
Step your left foot back about 3-4 feet and ground the foot firmly on the mat with your toes pointing slightly outward.
Turn your left foot out to a 45-degree angle and align your left heel with your right heel.
Place your hands on your hips and square your hips to the front of your mat.
Inhale and lengthen your spine, and then exhale and fold forward over your right leg.
Place your fingertips or palms on the floor on either side of your right foot, or you can hold onto your ankle or shin if that feels more comfortable.
Draw your right hip back and your left hip forward to square your hips.
Lengthen your spine with each inhale, and deepen your fold with each exhale.
Stay in the pose for 5-10 breaths, and then come back up to Tadasana.
Repeat the pose on the other side, stepping your right foot back and folding over your left leg.
Some tips to keep in mind while performing the pose:
Keep your front knee over your ankle and press firmly into your back heel.
Engage your quadriceps and keep your leg muscles active.
Draw your belly button in toward your spine to engage your core.
Keep your neck long and gaze forward or down toward the ground.
Don't force the stretch - work at a comfortable level for your body.
Modifications
Hold your elbows or hands behind your back. Or modify by grabbing onto a strap och simply rest your hands on your hips with elbows facing backward when bending forward. Adjust the distance between your feet to practice your balance, with your back heel pressing against a wall.
Benefits
Stretches and strengthens spine, shoulders
Intense stretch on hips and legs (hamstrings)
Works on your balance
Lengthens the body
Calms your mind
Digestive system
Balance
Contraindications
Pregnancy
Seniors
Knee issues
Lower back
Ankle or knee
Shoulder issues
High blood pressure
Migraines
Chakras
Crown Chakra (Sahasrara Chakra)
Third Eye Chakra (Ajna Chakra)
Throat Chakra (Vishuddha Chakra)
Solar Plexus (Manipura Chakra)
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
Elements
Thought
Light
Ether
Fire
Water
Earth
Doshas
Vata
Pitta
Kapha
Dristhi
Down (leg)
*Atanjali mudra, also known as Namaste mudra.
History of Parshvottanasana (Intense Side Stretch Pose)
Parsvottanasana, also known as Intense Side Stretch Pose or Pyramid Pose, is an asana in hatha yoga. The word "Parsvottanasana" is derived from the Sanskrit words "parsva" which means "side," "uttana" which means "stretching," and "asana" which means "posture."
The pose is not mentioned in the ancient texts of Hatha yoga, such as the Hatha Yoga Pradipika or the Gheranda Samhita. However, it is believed to have been created by modern yoga pioneers, who drew inspiration from other standing forward bend postures.
Parsvottanasana is considered a challenging pose that requires strength, balance, and flexibility. It is often included in hatha and vinyasa yoga sequences, and it is typically practiced towards the end of a standing pose series.
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