Parsvottanasana (Intense Side Stretch Pose)

<h2> Parsvottanasana. Intense Side Stretch Pose</h2>

Parsva means «side» or «flank», uttana - «intense stretch». In this pose the sides of the chest are stretched intensely.

Parsvottanasana in brief

1. Stand in Tadasana (Mountain Pose).
2. Join the palms behind the back, fingers pointing down towards the waist. Turn the hands inwards and raise both palms up so that they come above the middle of the back of the ribcage. Keep the fingers at the level of the shoulder blades, pointing upwards.
3. Press the palms into each other and draw the elbows back so that the ribcage does not collapse. Broaden the chest and lift the breastbone.
4. On an inhalation, jump the feet about one metre apart. Stay in this position for a while, breathing normally.
5. Turn the right leg out 90° and the left foot inwards. At the same time turn the torso to the right.
6. Extend the head back, stay in this position for a while and take a few breaths in and out.
7. On an exhalation, lift the head up, extend the spine, bend the torso forward and touch the knee with the head. Do not bend the right knee as you bend to the right.
8. This is the final position. Breathing normally, stay here for 20-30 seconds, paying attention to the following points:
      (1) the centre of the torso should be over the centre of the hips;
      (2) keep the legs firm, extend the spine towards the head;
      (3) broaden the chest and maintain that position;
      (4) keep both hip bones parallel;
      (5) rotate the left side of the abdomen to the right, moving the navel towards the centre of the thigh.
9. Inhale and raise the torso back to the previous position. Do not take the head back.
10. Turn the right foot inwards and the torso to face forward, as in position 4.
11. Now repeat the pose to the left side, turning the left leg and the torso to the left.
12. Perform the asana to the left side and return to Tadasana.

Particular points:

(1) For those who suffer from rheumatism, the position shown in fig.12 may prove difficult. They may keep the arms crossed behind the back (fig.13).
(2) Draw the abdomen up and broaden the ribcage.
(3) At first you will not be able to touch the knee. Do not tense the diaphragm and do not compress the chest and the waist, but extend towards the head.
(4) With every exhalation extend the spinal column from the navel towards the chin and try to go further down beyond the knee.
(5) Those who cannot do Parsvottanasana with the hands joined behind the back, or those who cannot keep their balance, may place the palms or the fingers on either side of the right foot, and vice versa. It is then easy to bend and extend the torso. Learn gradually to join the hands behind the back.
Contraindications: hamstring injuries, lower back injuries, inflammation of the sciatic nerve

A detailed description of Parsvottanasana

Parsvottanasana (Intense Side Stretch)- is a fairly difficult pose, but it gives us an excellent opportunity to master the art of clear perception. The full version of the asana, in which the hands are taken behind the back and joined in Namaste (the prayer gesture), - is at once a forward bend and a balancing pose, and it demands real concentration and clarity of mind. To do the pose correctly it is important to understand which parts of the body need to be held in a particular position and which - need to be set in motion. On the physical level the asana strengthens and lengthens the muscles of the legs, the pelvis and the torso, and on the psychological level - it calms the mind.
Before you move on to learning Parsvottanasana, do a variation of Uttanasana (Standing Forward Bend). Stand in Tadasana (Mountain Pose) facing a wall one metre away from the skirting board, feet together. Level the pelvis - the hip joints are symmetrical and equally distant from the wall. Extend the arms overhead and bend forward, making the movement from the hip joints.

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incorrect 
Do not push the right hip forward - it will throw the pelvis out of level
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incorrect 
Do not lift the head - it will compress the neck
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incorrect 
Do not round the back
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The crease between the front of the thighs and the pelvis should be deep. Press the palms into the wall at the level of the hip joints. The arms continue the line of the torso, which in turn forms a right angle with the legs. See that the left and right sides of the pelvis are symmetrical. Breathe calmly. Feel the muscles of the shoulders and the backs of the thighs lengthening. Stay in the pose for several breath cycles.

A variation of Parsvottanasana

Now do a variation of Parsvottanasana. Stand facing the wall. Place the right foot 8-15 cm from the skirting board, toes pointing forward. Step the left leg back so that the distance between the feet is about one metre. Turn the left foot slightly out. Stand firmly and confidently, drawing the kneecaps up. You should feel the muscles of the legs and pelvis lengthening. Place the palms on the hips. Feel what position the pelvis is in. Most likely its left side is further from the wall than the right, and the abdomen is turned to the left. To correct this, lift the left heel off the floor and draw the left side of the pelvis towards the wall until the pelvis is level. Then lower the left heel to the floor.
 
Extend the arms up and bend forward, making the movement from the hip joints. Press the palms into the wall above the level of the head. The arms and the torso extend in one line from the tailbone to the palms. Broaden the back. Deepen the crease between the front of the right thigh and the pelvis. Extend forward from the lower abdomen towards the crown of the head, lengthening the area of the navel and the ribcage. Feel the front of the torso broadening. When you do Parsvottanasana to the right, the pelvis may shift towards the left leg, and the torso and abdomen - towards the right. In that case draw the front of the left thigh away from the wall, and the outer part of the right side of the pelvis, on the contrary, towards the wall.
Then the right and left sides of the body will be symmetrical, and the navel - will face directly forward towards the wall in front of you. The body should be so level that if a pearl were placed on the back of the head it would roll along the spine to the tailbone and drop onto the floor right beneath you. Take several deep breaths in and out, feeling the legs extend and the spine lengthen. To come out of the pose, step the left leg forward and lower the arms alongside the torso. Do the pose to the other side.

Using props in Parsvottanasana

If your position in Parsvottanasana at the wall is stable enough, you can try the version of the pose with blocks. Stand in Tadasana at the front edge of the mat and set the blocks on their narrow edge on either side of the feet. Step the left leg back one metre from the right. Turn the left foot slightly out. Straighten the legs at the knees and press the feet into the floor. Once you feel steady, extend the torso upwards. Place the palms on the hips and level the pelvis just as you did in the previous variation. On an inhalation lift the area of the heart towards the ceiling. On an exhalation bend forward from the hip joints. Come into the pose without hurrying and observe the work of the whole body: the leg muscles are toned, the knees are drawn up, the pelvis is level, the spine is lengthening.
Lower the palms onto the blocks, fingers “looking” forward. If the back rounds in this position, place the hands on the hips. Do not rush things: as the body becomes more supple, you will be able to bend deeper. Press the palms into the blocks, feeling how this action makes the arms stronger and keeps the ribcage from “falling” towards the floor. Direct the tailbone towards the left foot. To keep the pelvis level, actively engage the right side of the body. Lengthen the front of the torso from the pelvis to the crown of the head. 
The road is mastered by the one who walks it
Once you have mastered the pose with blocks, move on to the variation in which the hands press into the floor. See that the right and left sides of the body are symmetrical and lengthen evenly. The back should be completely flat. Breathe calmly. Stay in the pose for several breath cycles and then come into Tadasana. As soon as you have mastered this version, you can go on to an even harder one: once bent forward, take the arms behind the back, catch hold of the elbows and lower the ribcage towards the shin. This is not so simple - it takes strength and flexibility. Do not give up, and in time it will come. (Yoga Journal)

The effects of practising Parsvottanasana

Parsvottanasana is especially good for arthritis and stiffness in the neck, shoulders, elbows and wrists, and for a hunched upper back. This asana removes stiffness in the legs and the pelvic muscles and gives suppleness to the pelvic joints and the spine. When the head rests on the knee, the abdominal organs are compressed and toned. The wrists gain freedom of movement and their stiffness disappears. The pose also corrects rounded and dropped shoulders. When the pose is done correctly the shoulders are drawn well back, which promotes deep breathing. It calms the mind and develops balance and stamina.