For PARSVAKONASANA -EXTENDED SIDE ANGLE:
1. Begin in Warrior 2, and inhale as your left arm comes down, 
bent, to rest just above the right knee at the elbow.
2. Or as you keep the arms straight, fingertips just off the mat (photo on the right).
3. The right arm goes up toward the ceiling, or diagonally over the head as the gaze is up toward the ceiling, stretching the right side body.
4. Exhale pressing into the lunge, outer back foot toward the back wall and lunging into the front foot.
Keep the weight distribution even between the feet. Inhale stretch, exhale lunge.
Physical Benefits
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Strengthens the legs, knees, ankles, and core
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Stretches the groins, hips, hamstrings, calves, and spine
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Opens the chest, lungs, and shoulders
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Improves stamina and endurance
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Increases mobility in the hip joints
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Enhances digestion by stimulating abdominal organs
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Supports spinal alignment and posture
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Builds stability in the feet and legs
Emotional & Energetic Benefits
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Cultivates a sense of grounded empowerment
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Encourages mental clarity and focus
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Stimulates the solar plexus and root chakras, promoting inner strength and security
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Helps release stored tension and emotional stagnation in the hips
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Promotes a sense of expansion and openness in both body and mind
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Balances effort with ease, teaching resilience through breath and presence
Parsvakonasana reminds us that strength and expansion can exist together. As we ground firmly into the earth and reach fully through the heart and fingertips, we create a powerful connection between stability and spaciousness. This pose encourages us to stretch beyond our limitations—physically, emotionally, and energetically—while staying rooted in presence. It teaches us to meet challenge with grace and to trust in our own inner strength.
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