Parsvottanasana

Also known as pyramid pose or side forward bend, Parsvottanasana offers the calming effects of a forward bend and the centering and clarity of a balancing pose, but most likely, the first thing you will notice when you practice this pose is the intense stretch to the hamstrings of the front leg. I like to think of it this way: the hamstrings are the teacher in this pose.

Often times, when we feel a stretching sensation, particularly in the hamstrings, our first reaction is to “run away” from the intensity. We do this in a few ways. One way is by rounding the back and shoulders and lowering the upper body to avoid the hamstring stretch. Another way we get around the stretch is by bending the knees so that we can fold the upper body down more. However, to get the most out of this pose, keep the legs straight and the upper body extended (think flat back) and only lower to the point where you feel the stretch in the hamstrings and stay there (and breathe!). This means you might not come down as far but you are no longer avoiding the tightness and intensity. You are transforming it.

Mindfulness and the breath are key here. Hold your full pose and continue with a slow, steady breath for 20-30 seconds noticing the tendencies to either bend the knees or round the back. Then inhale to come up. Repeat on the other side.

More Tips:

Your foundation is important. Feet are 3-3 1/2 feet apart with the back foot at 45 degrees and your front toes and knee cap facing directly forward. Also, the heels line up front to back in a straight line. Firm your quadriceps.

Square your hips to the front. You might notice, as is common in standing poses, that when you step one leg forward the hip on that side wants to follow the leg forward. This is normal and even desirable in some poses. However, in Parsvottanasana it can have the effect of shortening that side of the torso and creating a twist in the spine (not what we’re going for here). Bring the hip back so that it lines up with the other hip from the side and both sides of the torso are equal in length.

The legs are straight however you don’t want hyper-extend the knee joint. Be especially mindful of the front knee and think about softening the back of the knee. Bringing weight more into the ball of the front foot will help this.

There are lots of options for arm positions. These options include: hands on hips, holding your elbows behind you, hands in reverse prayer position, or fingers interlaced with extended arms behind you (as pictured above) for a deep shoulder and wrist stretch. Also, you can simply place your finger tips on the floor or your hands on blocks. With some of these arm variations you might notice that your shoulders want to round forward. Lift your shoulders up away from your mat. Keep you neck long and extend through heart and the crown of your head.

Please practice safely, have fun and feel free to post any questions below!

Author Lindsay Fields is a yoga teacher and blogger currently residing  in Asheville, NC.  You can find out more about Lindsay and her love of the sweatier variaties of hatha yoga by visiting LindsayFields.com.

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