Parsvakonasana — Extended Side Angle

Parsvakonasana — Extended Side Angle (पार्श्वकोणासन)

Parsvakonasana, from the Sanskrit parsva (side) and kona (angle), combines Warrior II strength with an intense lateral stretch. From the Warrior II lunge, the torso tilts and lengthens over the front thigh, creating a continuous line from the back foot to the upper hand's fingertips.

Therapeutic Benefits

• Complete lateral stretch — from back ankle to fingertips, the entire lateral chain is stretched.
• Leg strengthening — the lunge position demands sustained quadriceps and glute strength.
• Groin opening — the groin and adductors of the back side are deeply stretched.
• Abdominal stimulation — trunk rotation and lengthening massage internal organs.

Anatomy Involved

The front leg quadriceps maintains the lunge. Upper side intercostals, quadratus lumborum and obliques stretch their full length. The upper latissimus dorsi lengthens. Back leg adductors open. The upper arm's anterior deltoid and pectoralis major work in elevation.

Step-by-Step Instructions

Step 1 — Warrior II

Enter Virabhadrasana II with front knee at 90°. Stabilize the pose.

Step 2 — Trunk Tilt

Rest the forearm on the front thigh (accessible version) or place the hand on the floor inside the front foot (full version).

Step 3 — Upper Arm Extension

The upper arm extends diagonally overhead, biceps near the ear. Create an unbroken line from back foot to fingertips. Palm faces the floor.

Step 4 — Rotation and Gaze

Roll the upper shoulder back to open the chest. Turn the gaze toward the ceiling under the raised arm.

Breathing and Duration

Hold for 5 to 8 breaths per side. Inhale lengthens the lateral line, exhale deepens the rotation.

Contraindications

• Knee injury — reduce front leg flexion
• Shoulder pain — keep upper arm on hip
• Lateral disc herniation — avoid compression

Modifications

• Beginner: forearm on thigh, upper arm toward ceiling (not diagonal). Block under lower hand.
• Advanced: lower hand on floor outside front foot. Bind lower arm under thigh with upper arm behind back.

Target Audience

Parsvakonasana suits beginner to advanced practitioners with appropriate adaptations. Ideal to complement Warrior II work and develop functional lateral flexibility.