Parsvottanasana steps and benefits

Like every asana, Parsvottanasana also has many benefits. Some of them are -

• Stretches the spine, hips, shoulders, hamstrings and wrists.
• Strengthens the legs.
• Calms the mind.
• Stimulates the abdominal organs.
• Improves digestion.
• Increases sense of balance.
• Helps in reducing arthritis in the neck, shoulder, elbow, and wrist.
• Gives a good massage to the liver, spleen, and stomach.

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Before doing Parsvottanasana, you can do this asana, it will open your hamstrings, hips, and thighs adequately -

• Utthita Trikonasana or Extended Triangle Pose
• Parivrtta Trikonasana or Revolved Triangle Pose
• Utthita Parsvakonasana or Extended Angle Pose
• Parivrtta Parsvakonasana or Revolved Side Angle Pose
• Pranadha Padottanasana

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We are giving the method of doing Parsvottanasana in detail here, read it carefully -

• Stand in Tadasana. Join your hands behind your back in Namaskar posture.
• Inhale and open your legs 2.5 to 3 feet depending on your height.
• Turn your left foot inward 45 to 60 degrees, and turn your right foot outward 90 degrees. Align the right heel with the left heel.
• Slowly turn your torso 90 degrees to the right. After doing this, bend the torso forward. Keep in mind that you bend from the hip joints and not from the back joints.
• If possible, take your head towards your right foot. If this is not possible, then lean forward as much as possible.
• In total, inhale and exhale five times so that you can stay in the asana for 30 to 60 seconds. Gradually, as your strength and flexibility increase, you can increase the time - do not exceed 90 seconds.
• You can come out easily after breathing 5 times. To come out of the asana, inhale and come up lifting the head and back together, place the hands on the waist, and bring the legs back inside. End in Tadasana.
• After doing it on the right side, do all these steps on the left side too.

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• Those who have lower back pain or high blood pressure should not bend completely forward. Instead of bending completely forward, do this: Stand near a wall, then bend forward just enough so that your torso is parallel to the ground. After coming into this posture, rest your hands on the wall.

• Do not exert more force than your physical capacity.

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• Utthita Hasta Padangusthasana or Extended Hand-To-Big-Toe Pose
• Ardha Baddha Padmottanasana or Half Bound Lotus Standing Forward Bend
• Utkatasana (Utkatasana or Chair Pose)
• Virabhadrasana 1 (Virabhadrasana 1 or Warrior Pose 1)
• Virabhadrasana 2

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There can be no better option than yoga to stay physically and mentally healthy. The importance of yoga has also been mentioned in Indian texts and Ayurvedic texts. Doing yoga provides instant relief and if it is done regularly, any kind of physical and mental problem can be eradicated from its roots. Therefore, you should practice the Parsvottanasana mentioned here regularly and also keep in mind that in the beginning do it only under the supervision of a yoga trainer.

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This video shows how to do Parsvottanasana properly, watch it carefully and do it yourself -