Parsvottanasana (Intense Hamstring Stretch / Sideways Intense Stretch / Pyramid Pose)
Learned: Asana Lab
See Manual Pages: 114, A-115, A-119
Where this can show up in class: Sutra 2, Peak Pada
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Tailbone |
Feet Hands Spine (if down) Head (if down) Hands |
Spine (if extended) Crown (if extended) Tailbone Back heel |
Inner thighs Between chest and front leg Core (to not collapse, tiny spiral) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Hands on blocks |
Utthita Hasta Padangusthasana (w/ forward fold) Janu Sirsasana Ardha Hanumanasana Hanumanasana Parivrtta Trikonasana [Parivrtta Parsvottanasana] Parivrtta Hasta Padangusthasana Eka Pada Adho Mukha Svanasana Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Front leg hip flexion |
Hamstrings |
Core Quads |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Incorrect foot placement | From Virabhadrasana I, hands to low back, look up and stay looking up, back foot forward, straighten front leg |
| Back heel not down | Come out of fold a bit; Shorten stance (along long edge) |
| Front thigh bearing too much weight | Lengthen stance (along long edge); Pay attention to anchoring back leg (usually distracted w/ front leg) |
| Front knee hyperextended | Micro bend front knee; Isometrically pull front heel back; Lift up front sitz bone |
| Difficulty balancing | Narrow stance (along short edge) |