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Tips & Resources

Parsvakonasana Pose of the month

Updated: Jun 14, 2021

Parsvakonasana roughly translates to extended ‘flank’ angle pose.

Having studied and practised good posture in January and February with Tadasana and Trikonasana, we progress to this pose, Utthita Parsvakonasana and also use less wall support.

Parsvakonasana is another standing pose where the legs are energised by the earth to be firm and strong, giving more extension to the lower back which in turn allows more rotation for the whole spine.

Stage 1 Back heel against the wall

Start with the left outer heel at the wall and step into the room with the right foot 1.3 metres or more.

  • Look and check alignment of feet is right heel to left arch.

  • Press left heel into the wall. This helps to keep the lift your left frontal hip bone.

  • Bend the right knee as close to a square (90 degrees) as you can

  • Take your elbow onto your thigh and stretch out the spine and side ribs as for Trikonasana

  • Extend the top arm up vertically.

  • Stay steady with smooth breaths as you hold the pose.

Stage 2 Progression in Parsvakonasana

This time we will go deeper, requiring more strength from the legs and more opening from the hips.

Utthita Parsvakonasana with heel support and vertical brick under the palm
Utthita Parsvakonasana with heel support and vertical brick support under the palm.

Intermediate stage of Utthita Parsvakonasana using brick and heel support.
Utthita Parsvakonasana heel to wall and with lower brick support under the palm.

Utthita Parsvakonasana with heel support and hand to floor.
Utthita Parsvakonsana with heel support and hand to floor in front of the knee.
  • Rather than place the elbow on the thigh, bring your arm inside of the right leg until your fingers touch the floor.

  • Keep the spine long and chest open.

  • Bring the left arm to vertical then further rotate it in the socket before extending the arm in line with the left ear.

  • Again, stay for a number of breaths, note: one inhale and one exhale is one cycle of breath.

  • If touching the floor with your right hand is difficult, work your way down as shown in our 2a, 2b and 2c images.

Stage 3 Full Pose Utthita Parsvakonasana

Utthita parsvakonasana full pose
Utthita Parsvakonasan full pose right arm outside the right leg.

  • Repeat all the above without the support of the wall and take the right arm outside the right leg to the floor.

  • Stay and enjoy.


While perfection is elusive in practising this pose ankles, knees and thighs will be toned. There are a couple of further bonuses too: improved digestion for all and for those with sciatica or arthritic pain, some relief.

If you experience knee pain or backache when practising this pose, please speak to your teacher.

If you have enjoyed working with our pose of the month guide, you should think about joining us for a class. Your teacher will be able to help you in your pose.


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