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Sara Bigatti performing easy pose with side bend

Easy pose with side bend – parsva sukhasana

Easy pose with side bend – parsva sukhasana is one of the nicest poses to start your day with and/or to start your evening practice with. It stretches out your whole upper side: gluteus medius, quadratus lumborum, internal obliques and the serratus anterior.

These muscle can do with some extra stretches, because most of us lead a sitting life and this muscles tighten up during sitting. Getting up and directly do some stretching isn’t a bad idea anyway. Every seen cats and dogs come up after they have been laying down for a while. First thing they do is stretch. That’s something we can learn from them (next to unconditional love).

How to do Easy pose with side bend – parsva sukhasana

  • Start sitting crossed legged
  • Inhale both arms up
  • Exhale bring your right hand to the floor on your right
  • Your left arms stays up, but moves to the right as well, lengthening your whole left side
  • Keep both sitting-bones grounded
  • If you can sink your right elbow to the floor do it, leaning on your elbow and opening up the left side even more. If your sit-bones come of the floor stay on your right hand
  • Stay in the pose for 5 till 20 breaths
  • Inhale come up and on an exhalation change sides

Benefits of Easy pose with side bend – parsva sukhasana

  • Stretches gluteus medius, quadratus lumborum, internal obliques and the serratus anterior
  • Stretches the neck
  • Calms the mind

Contraindications of Easy pose with side bend – parsva sukhasana

  • Low back injury

This pose is part of the Yoga Beginners Course. If you’re new to yoga you can download this course in our shop in exchange for a donation.  


Source: Light on Yoga – BKS Iyengar; Key muscles of Yoga – Ray Long;  Ashtanga – David Swenson;  Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Want more? Check out our library of yoga poses

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