🧘♀️ Eka Hasta Parshvasana (One Hand Side Stretch Pose)
Pronunciation: EY-kuh HUH-stuh PARSH-vah-suh-nuh
Also Known As: One-Handed Side Stretch Pose
Pose Type: Standing, Side Bend
Drishti (Gaze Point): Urdhva or Antara Drishti (Up to the Sky)
🔹 What Is Eka Hasta Parshvasana?
Eka Hasta Parshvasana is a graceful side-bending yoga pose that engages the side body, spine, and core muscles. This posture energizes the solar plexus while grounding through the feet—making it excellent for building physical awareness and calming mental fluctuations.
🔄 Step-by-Step Instructions
- Begin in Tadasana (Mountain Pose), feet hip-width apart, arms relaxed at your sides.
- Inhale, raise your right arm overhead, palm facing inward near your ear.
- Exhale and gently bend leftward, sliding your left arm down the outer left thigh or letting it rest on your hip.
- Keep your shoulders aligned and chest open—avoid collapsing forward.
- Drishti (gaze) up at the right fingertips or straight ahead.
- Hold for 3–5 breaths, feeling the stretch along the right waist and ribs.
- Inhale to return to center, then exhale to lower your arm.
- Repeat on the opposite side.
✅ Physical and Mental Benefits
- 💪 Strengthens obliques and spine stabilizers
- 🧘♀️ Improves flexibility in the side body, intercostals, and hips
- 🫁 Enhances lung capacity by opening ribcage and shoulder girdle
- 🧠 Promotes mental clarity through drishti and breathwork
- 😌 Reduces stress by activating parasympathetic nervous system
🔬 Muscles Involved
| Muscle Group | Function |
|---|---|
| External/Internal Obliques | Lateral trunk bending |
| Intercostal Muscles | Rib expansion |
| Latissimus Dorsi | Shoulder and side stretch |
| Quadratus Lumborum | Spine and hip stabilization |
| Deltoids | Arm elevation and alignment |
| Serratus Anterior | Shoulder blade mobility |
🧿 Chakras & Energetic Effects
- Muladhara (Root Chakra): Grounding and balance through the legs
- Manipura (Solar Plexus): Core activation and internal heat
- Anahata (Heart Chakra): Subtle expansion through lateral chest
- Drishti: Urdhva Drishti (upward) or Parsva Drishti (sideward)
🛠️ Modifications & Props
- Place the bottom hand on a block if reaching down strains your side.
- Keep a soft bend in knees to protect lower back.
- Reduce range of motion for those with shoulder or spine stiffness.
🚫 Contraindications & Cautions
- Avoid deep bends if you have:
- Rib cage injuries or spinal conditions
- Shoulder impingement or chronic neck tension
- Vertigo or high blood pressure (if raising the arm triggers symptoms)
- Always engage core and breathe fully—don’t hold your breath.
🔄 Related & Counter Poses
Preparatory Poses:
- Urdhva Hastasana (Upward Salute)
- Parsvakonasana (Extended Side Angle Pose)
Counterposes:
- Ardha Uttanasana (Half Forward Fold)
- Anjaneyasana (Low Lunge with Side Lift)
📚 Sanskrit Breakdown
- Eka = One
- Hasta = Hand
- Parshva = Side
- Asana = Pose
🕉 Together: One Hand Side Stretch Pose
