How to practise Side Angle Pose – Parsva Konasana
In this post, we explore the progression of Triangle Pose; if you still need to read the Triangle Pose post, follow the link.
Parsva Konasana is very similar. It has, however, added two more body actions;
the knee of the rotated leg is bent.
On the other side, the shoulder joint is turned out even further, with the arm reaching overhead to access the side body even more.
The first part of Parsva Konasana before you bend to the side you might recognise as Warrior 2. There are so many connections between the different asanas; it's truly astonishing.
The side angle pose has big movements. It opens the rotated leg's inner thighs (adductor muscles) and the opposite waist, ribcage, underarm, and arm. As a result, space is created throughout our entire body.
This is one reason why we should practise the pose regularly. The prolonged sitting or standing throughout our days makes us feel less spacious our body and adversely affects the quality of our breath.
Before we examine how to enter and exit the pose, let's check what we need to bear in mind.
What to look out for!
Our body moves as it does in Trikonasana; the torso bends to the side while one leg rotates.
In the side angle pose, we need to take the same care for positioning the pelvis. Remember, our pelvis is safest when we move it as one unit. If we pull one side in one and the other in a different direction, the sacroiliac joint (SI joint) can suffer a rather painful situation.
So, allow the pelvis side of the back leg to roll slightly forward over the back thigh.
We could be tempted to let the front leg take all the weight, but instead, we should keep the back leg active. When grounding through the outside edge of the back foot and the heel/midfoot of the front foot, the weight will be distributed over both legs equally. This will make it easier on the front leg (ankle, knee and hip) and brings an incredible feeling of integration into the pose, making us feel stronger and more stable.
The back arm rotates further out at the shoulder joint before it reaches far over to the front leg. This can be challenging for tight shoulders. If your shoulders feel tense, take the arm position of Trikonasana (an external rotation lifted to shoulder level). Then, slowly keep preparing your shoulders for the Parsva Konasasana position.
Follow the link below to a YouTube video which help to bring mobility and strength to the shoulder joints.
Just as in Trikonasana, the neck is another vulnerable area. Gravity pulls with full force when the head and neck are suspended mid-air. However, when the neck is strong and holds the heavy head easily, all is okay, and we might be comfortable looking up to the thumb.
If the neck muscles are weak or there are neck issues, it might be best to look down or keep the gaze straight.
As mentioned above, keeping the neck and head in line with the torso is vital.
Bearing all the above in mind …
How to practise Parsva Konasana
From Samastitihi, equal or balanced standing, we step out into a middle-wide stance.
Rotate out the right leg from the hip so the foot points away 90 degrees, with the knee pointing to the smaller toes, keeping the inner arch of the foot lifted.
Bent your knee to 90 degrees, maximum over the ankle, towards you is not a problem.
Move the left heel slightly away to create space for the pelvis to find its position.
With an in breath, lift the arms to shoulder level palms facing forward.
With an outbreath lean over the right leg. The arm leads up and then over to create length and avoid collapsing through the waist.
Place the hand on the thigh.
With the next in-breath, rotate your left arm further out so the palm faces upward; lift the arm towards the sky and with the outbreath overhead towards the right side.
Breathe in, draw both legs up into the hips and towards each other, and create a strong foundation.
Be mindful that the weight during the holding phase is distributed over both legs equally. The back leg is the anchor.
Breathe out, draw the navel gently back and rotate the thoracic spine (opposite the chest bone) to the right, like a barrel, stay long through the waist.
Keep lengthening through the spine, lower your chin slightly and take your gaze either down to your toe, straight ahead, or up towards your right thumb, what feels best for the neck.
Keep your neck and head in line with your torso.
Breathe slowly and deeply. Hold for 3 – 5 breaths or as long as your feel strong in the pose.
To exit, gently draw your navel back with an outbreath, press the floor away with your right foot, and let your left arm lift you powerfully.
Rotate your leg back and lower your arms.
Repeat to the left.
When you practise an asana, do you notice how it makes you feel and impacts your breath and mood?
What are the benefits of Sideangle Pose?
Apart from my observations, my default source for benefits is BKS Iyengar's Light on Yoga. He states that practising Parsva Konasana
tones the ankles, knees and thighs.
corrects defects in the calves and thighs.
develops the chest.
reduces fat around the waist and hips.
relieves sciatic and arthritic pain.
increases peristaltic activity and aids elimination.
I also checked in once more with T. Krishnamacharya's Yoga Makaranda. He mentioned unexpectedly impactful benefits for our digestion when suffering from too much heat and air (changes in Pitta & Vata dosha):
Benefit: As a result of this asana, the liver is cleaned and there will be an increase and strengthening of blood. Stomach pain, constipation, burning urine, tumours or boils caused by fever — such diseases will be destroyed. There will be clean proper blood circulation in the ligaments and nerves, and the blood flow will be vigorous. If people who suffer from violent stomach pain and flatulence practise this konasana along with pascimottanasana in the morning and evening daily for one month, the problem will fly away leaving no trace. In the beginning, it is enough to stay in this sthiti for even ten seconds. With practice, one can slowly increase the duration. Even those who are initially unable to do the asana properly must practise without hurrying, making the effort to gradually arrive at the proper sthiti. If they practise this, it will be possible to do the asana properly within 15 days.
He also mentioned something so important; the length of the breath should be equal, and the breath should flow slowly. If the breathing is quick, this asana will not yield these benefits.
You may remember that Patanjali introduced us to the concept of 'Sthira sukham asanam. The asana or pose needs to be strong and comfortable at the same time. If it is uncomfortable, the breath will show this, as it is impossible to keep the breath steady when we are uneasy. So we must develop each pose with patience to gain strength and ease simultaneously.
Conclusion
Another excellent pose for us to explore, practise and master, with many benefits for the body's structure and digestion.
When you study Yoga, you notice that our digestion and aiding it plays a vital role in Yoga, as this will keep us healthy.
This pose works well all year round; now, during the winter months, even more so, deep abdominal breathing supports focus and circulation. If you feel pretty spacy in your mind, focus on the legs and the contact with the ground underneath your feet to create a solid physical and mental foundation.
Enjoy your practice.
Please email me with questions and share your experience with this beautiful asana.