Parsvottanasana – Intense Side Stretch Pose, Pyramid Pose

Parsvottanasana – Intense Side Stretch Pose, Pyramid Pose


Parsvottanasana is derived from the combination of the Sanskrit words Parsva(side or flank), ut(intense),tan(extend or to stretch) and asana (posture or pose). It is called as Intense Side Stretch Pose or Pyramid Pose or Intense Flank Stretch in English.

Preparatory Poses Vrksasana, Adho Mukha Svanasana, Utthita Parsvakonasana, Supta Baddha Konasana, Uttanasana, Baddha Konasana, Utthita Trikonasana, Gomukhasana (especially the arm position), Prasarita Padottanasana and Anjali Mudra; and the follow-up Poses are Virabhadrasana I, Salamba Sirsasana, Prasarita Padottanasana, Salamba Sarvangasana, Dandasana, Utkatasana, Salabhasana and Pincha Mayurasana.

Steps Involved:

  1. Start with standing on the yoga mat.
  2. Form the High Lunge pose (with left foot forward).
  3. Make sure that, there are enough gaps between both legs.
  4. Place your back leg forward enough to straighten both legs.
  5. Keep your back foot flat on the floor.
  6. Make sure that the toes are facing forward.
  7. Now slowly, press the forehead towards your left knee and round the spine.
  8. Breathing should be normal.
  9. Press into your heels.
  10. Gently press the back of your knees towards the back wall.
  11. Hold in this position for few seconds (20 to 50 seconds).
  12. Exit the pose by lift the upper body, and come back to the High Lunge pose.
  13. Repeat all the above steps with the opposite side.
  14. Practicing this pose at least thrice by both sides will give the better results.


  • It helps to cure the Flat feet.
  • Improves the body and mind coordination.
  • Improves the balance.
  • Improves the postural habits.
  • Best pose to calm the brain.
  • It helps to stimulate the abdominal organs.
  • Improves the digestion.
  • Helps to Lengthen the spine
  • Gentle press massages the abdomen and liver.
  • Improves the digestion.
  • Relaxes the neck and shoulders.
  • Strengthens abdomen and legs.
  • Stretches the shoulders, hips, chest, spine, wrists (in the full pose), backs of the legs and hamstrings.
  • Alleviates lower-back strain and asymmetries.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Back Injury
  • high blood pressure
  • Pregnancy
  • Hips problem
  • Shoulder injury
  • wrist injury(do not practice the full version)
  • Hamstring injury

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.