Side Stretch Pose (Parshvasana) – Steps, Benefits & Drishti Guide

🧘‍♀️ Side Stretch Pose (Parshvasana)

Sanskrit Name: Parshvasana
Pronunciation: pahrsh-VAH-suh-nuh
Also Known As: Standing Side Stretch
Pose Type: Standing, Side Bend
Drishti (Gaze Point): Nasagrai/Nasagre (tip of the nose) or Urdhva/Antara Drishti (upward/inner gaze)

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🌟 What Is Parshvasana?

Parshvasana, or Side Stretch Pose, is a foundational side-bending posture that encourages length in the side waist, spine, and shoulders. Practiced often as part of warm-ups or gentle standing sequences, this pose enhances posture, intercostal flexibility, and breath capacity.

Its simplicity makes it accessible for beginners, while its alignment and breath focus can benefit even experienced practitioners.

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🔄 Step-by-Step Instructions

1. Start in Tadasana (Mountain Pose)
   • Stand with feet together or hip-width apart
   • Distribute weight evenly on both feet
2. Inhale – Raise Arms Overhead
   • Interlace the fingers with palms pressed together
   • Extend arms upward, keeping biceps near ears
3. Exhale – Bend to One Side
   • Gently bend to the right side
   • Keep both feet grounded and hips level
   • Engage core to support the lower back
4. Hold the Pose
   • Stay for 3–5 deep breaths
   • Feel the stretch in the opposite side body
   • Inhale to return to center, then switch sides

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✅ Benefits

💪 Physical

• Stretches the obliques, intercostals, and shoulders
• Improves spinal alignment and posture
• Enhances breath capacity by expanding the ribcage
• Relieves tension in the lower back and waist

🧠 Mental & Energetic

• Stimulates the Anahata (Heart) and Manipura (Solar Plexus) chakras
• Encourages mental clarity, focus, and inner calm
• Supports emotional release and energetic flow

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🛠️ Modifications & Props

• Beginner: Keep hands apart if shoulders are tight
• Chair Support: Perform seated for a gentle side stretch
• Wrist Grab Option: Instead of interlacing fingers, hold the left wrist with the right hand while bending right (and vice versa)

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⚠️ Precautions

• Avoid deep side bends with spinal injuries
• Maintain a neutral pelvis; avoid tilting forward
• Do not lock elbows or strain the shoulders

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👁️ Drishti (Gaze)

• Look at the nose tip (Nasagrai/Nasagre)
• Or gaze upward or practice Antara Drishti for deeper internal focus

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🔗 Related Poses

• Tadasana – Mountain Pose
• Indudalasana – Standing Crescent Pose
• Parshva Tadasana – Side Bending Mountain Pose
• Baddha Hasta Tadasana – Bound Hands Mountain Pose