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Parsvakonasana

parsvakonasana

Parsvakonasana (Side Angle Pose)

Benefits:

  • Tones ankles, knees, and thighs
  • Corrects defects in calves and thighs
  • Develops chest and reduces waist/hip fat
  • Relieves sciatic and arthritic pains
  • Increases peristaltic activity and aids elimination

Contraindications:

  • High blood pressure and migraine
  • Avoid with weak heart or joints
  • Avoid with injured hip/leg

Preparation for Practice

  • Side stretches
  • Forward and backward bends
  • Hip rotation
  • Cat and cow
  • Frog stretch
  • Butterfly pose
  • Surya Namaskar
  • Prasarita Padottanasana
  • Trikonasana

Verbal Cues

  • Stance: 4 to 4.5 feet
  • Right foot sideways 90 degrees to right
  • Left foot turn inwards to right
  • Right palm outside right foot, fingers on the floor
  • Armpits of right hand attached to right thighs
  • Left hand stretched over ears, palm facing down
  • Knee and ankle in straight line (knee not beyond ankle)
  • Back leg strong and straight with kneecaps pulled up
  • Shoulders relaxed away from the ears
  • Chest lifted towards the ceiling
  • hips pushed forward
  • Back heel down
  • Counter Posture: left side

Anatomy

Spine: Mild Flexion

Shoulder: Abduction

Neck: Flexion

Elbow: Extension

Joint Actions:

  • Hip:
    • Front Hip: Flexion
    • Back Hip: Extension and External Rotaions
  • Knee: Front knee flexion, Back knee Extension
  • Ankle: Dorsiflexion (Both)

Agonist and Antagonist:

  • Agonist: Iliopsoas, Rectus Abdominis, Right Hamstring, Left Quadriceps
  • Antagonist: Glutes, Erector Spinae, Left Hamstring, Left Quadriceps

Starting Position

  • Stand in Tadasana
  • Inhale deeply and jump to spread legs 4-4.5 feet apart
  • Raise arms sideways at shoulder level, palms down
  • Exhale, turn right foot 90° right, left foot slightly right
  • Keep left leg stretched and knee tightened
  • Bend right knee to 90° angle (thigh parallel to floor)

Variations & Modifications

  • Hand on block
  • Upper arm on the hip
  • Using a chair
  • Down forearm on thighs
  • Half bound pose
Vrksasana (Tree Pose)

Benefits:

  • Improves posture.
  • Strengthens the ankles.
  • Tones the leg muscles.
  • Aligns the knee joint.
  • Gives a sense of balance and poise.

Contraindications:

  • Balance issues: People with poor balance may find this pose difficult and frustrating, risking falls or injury, especially without proper support.
  • Knee strain: If the lifted foot is pressed against the standing leg’s knee joint, it can put undue pressure on the knee and lead to strain or injury.
  • Ankle or foot pain: Those with weak or injured ankles may experience discomfort or instability.
  • Hip problems: The external rotation of the hip can be problematic for people with tight or injured hips.
  • Not ideal during certain conditions: Tree Pose may not be recommended for people with vertigo, low blood pressure, or recent leg or hip surgeries.
  • Mental frustration: Holding the balance can be mentally challenging, especially for beginners, potentially leading to stress instead of relaxation.

Preparation:

  • Warm-up first: Start with some gentle stretches and warm-ups to get your body ready (hip openers, hamstring stretches, ankle mobility).
  • Engage the core: Core strengthening exercises.
  • Spread your toes and press down evenly through the four corners of your foot to create a strong base.

Verbal Cues:

  • Lift your right foot and place the right heel at the root of the left thigh. The toes should point downward. Rest the foot firmly on the left thigh.
  • Balance on the left leg: Keep your left leg strong and thighs engaged. Look at one point.
  • Raise the arms and join the palms.
  • Stay in this position for a few seconds. Breathe deeply and maintain stability.
  • Release the pose: Lower your arms and separate your palms. Slowly straighten the right leg and return to Tadasana (Mountain Pose).
  • Repeat on the other side: Stand on your right leg. Place the left foot at the root of the right thigh. Hold the pose for the same amount of time. Return to Tadasana and relax.

Counter Posture: Repeat on the other leg.

Anatomy:

  • Spine: Neutral.
  • Shoulder: Adduction.
  • Neck: Neutral.
  • Elbow: Extension.

Joint Actions:

  • Hip: External rotation.
  • Knee: Neutral.
  • Ankle: Dorsiflexion.

Agonist and Antagonist:

  • Agonist:
    • Bend leg: Hamstrings.
    • Standing leg: Quadriceps, Glutes, Rectus Abdominis.
  • Antagonist:
    • Bend leg: Quadriceps, Glutes.
    • Standing leg: Hamstrings, Iliopsoas.

Starting Position:

  • Feet hip distance apart.
  • Chest lifted.
  • Shoulders rolled back.

Variations & Modifications:

  • Use the support of a wall or chair.