Parsvottanasana

Parsvottanasana is a standing forward bend yoga posture, also known as the intense side stretch or pyramid pose.

Overview

Parsvottanasana, meaning “intense side stretch posture,” is a standing forward fold where the torso extends over the front leg. It provides a deep stretch to the hamstrings, spine, and shoulders.

Method/Content

The practitioner steps one foot forward into a short stride, squares the hips to face the front foot, and folds forward from the hips over the front leg. The hands may be placed on the floor, a block, or in reverse prayer behind the back. The spine is lengthened and the head moves toward the front shin. The posture is held for 30 seconds to 1 minute on each side.

Purpose/Benefits

Parsvottanasana stretches the hamstrings, calves, and spine while improving balance and concentration. It calms the brain, reduces stress, and stimulates the abdominal organs. The posture is also said to improve digestion and relieve headaches.

Verification Notes

• A foundational standing forward bend in most yoga traditions
• Reverse prayer hands (Paschima Namaskarasana) add a shoulder stretch
• Should be practiced with care to avoid hamstring strain