With a balance between freedom and stability, Parsvottanasana yoga is a forward-bending yoga posture. This asana is the final pose of the Ashtanga Vinyasa style of yoga, which is a very important yoga posture among all the yoga asanas.

In fact, Parsvottanasana is a particularly challenging side stretch that requires strength, stability, presence, and patience to perform.

Parsvottanasana Meaning

This posture is also known as the Intense Side Stretch Pose in English. It is also popular by the name Pyramid Pose because it resembles a pyramid.

The name comes from the Sanskrit root where Parsvameans “side,” Ut, means “intense,” Tanmeans “to stretch” and asana means “yoga pose” or “posture.” Parsvottanasana may also be referred to as an intense side stretch pose.

By doing Parsvottanasana, the spine is flexible and brings balance to the body, and calms the mind. This asana massages the internal organ and strengthens the spine, hamstrings, and legs. Along with stimulating the reproductive organs, it also helps in reducing the symptoms of menstruation and menopause.

The Intense Side Stretch Pose is an excellent asana relatively easy to perform and can be done by all, from child to young. This asana must be practiced with the other yoga asanas.

Parsvottanasana Quick Facts

Sanskrit Name: Parsvottanasana
Pronunciation: Parsh-voh-tahn-AHS-anna
Meaning: Parsva – Side, Uttana – Intense stretch, Asana – Pose or Posture
Other Name: Intense Side Stretch Pose, Parsvottanasana, Pyramid Pose, Single Leg Forward Bend, Parsvattanasana, Parsva Uttanasana
Pose Position: Standing Forward Bend
Pose Level: Intermediate
Targets: Lower Body
Focusing Chakras: Crown Chakra (Sahasrara Chakra) , Throat Chakra (Vishuddha Chakra) , Solar Plexus (Manipura Chakra)
Stretches: spine, shoulders, wrists, hips, and hamstrings
Strengthens: legs and improves posture

Let us look at how to do the Intense Side Stretch Pose as well as different steps to change it up.

Pyramid Pose: Step-by-step instructions

Seeing the benefits of Parsvottanasana Yoga, every person wants to do this yoga. Here we are giving some steps to do this asana, you can easily do this yoga by following it.

  • To perform the practice of this asana, you should first spread a yoga mat and come to it in Tadasana (Mountain Pose) yoga posture, that is, you stand upright on the yoga mat.
  • Now slowly move both your hands behind your back and join the two hands together in the prayer position, ie Reverse Prayer Pose.
  • To get into the state in this Yogaasana, now you have to first come to the position of Virabhadrasana Yoga, for this, you take a deep breath and keep the right foot forward 45 to 60 degrees.
  • After doing this, tilt your head forward.
  • Now tilt your torso towards the right foot until your chest and head are completely on the right foot.
  • You stay in this posture for a few seconds.
  • Keep in mind that according to your ability, instead of bending from the back joint, you bend from the hips.
  • Breathe in 5 to 7 times and then exhale. By doing this you can stay in this posture for 50 seconds. After this, you can increase the time slowly, but keep in mind that it should not be more than 90 seconds.
  • After a few seconds, while breathing in, stand up straight with your head and torso above your feet.
  • Now repeat the same process with the left foot, the time limit should be equal to the right foot.
  • Finally, after doing this with both feet, bring your two hands in front and then come to your initial state.

Beginner’s Tips

If you are just starting a yoga practice, you may have some difficulty in moving both hands behind the back or in Reverse Prayer Pose. while doing the Parsvottottasana Yoga posture because your hands are not flexible enough. For this, do not carry your both hands behind your back and keep them parallel to the waist. Also, you can hold each elbow with the opposite hand. A beginner may also have difficulty bending down completely, so you can do it easily with practice.

Preparatory Poses

Follow Up Poses

Benefits Of Parsvottanasana (Intense Side Stretch Pose)

  • Practicing Parsvottanasana properly helps to overcome many disorders of the body.
  • The breathing pattern of this asana relieves tension and keeps the brain calm. Apart from this, this asana also helps in relieving depression, migraine, and irritability.
  • Stretches all the muscles found on the surface of the body and increases blood flow to the nervous system and makes it energized.
  • It is beneficial for those who sit for long hours. This asana helps strengthen the reed bone. Its regular practice relieves the stiffness of your spine, neck, and back.
  • Traditionally, this yoga poses not only stretches but also strengthens the hips, legs, abdomen, knees, palms, and ankles.
  • It also stimulates reproductive organs along with helps in reducing the symptoms of menstruation and menopause.
  • It also opens the chest and shoulders, which can be beneficial if you have any stiffness in your shoulders or back.
  • Every human suffers negative emotions such as anger, sadness, and anxiety. Research suggests that regular practice of this asana Posedown negative emotions.
  • Parshvottanasana Yoga asana strengthens your body, helps improve body posture, and also maintains a sense of balance in your body.
  • If you want to strengthen the muscles of the back and arms, then definitely practice this asana.
  • This asana helps to increase your stamina as well.
  • Also a good antenatal yoga asana for smooth delivery. Together it enhances and strengthens the pelvic floor.

A Word Of Caution

  • If you have less flexibility in your shoulders, you may face difficulty holding hands. this happens, take a small towel, and hold each end with both hands.
  • If you are a pregnant woman, do not do this asana in the first three months.
  • Also, if you have a spinal problem or you have just recovered from a chronic disease, then you must consult a doctor before performing this asana.


Parsvottanasana is an asana that encourages balance, and body awareness and inspires confidence. With a unique combination of balance and dedication, this asana is ideal for calming the mind while strengthening the spine, hamstrings, and legs.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional