Parsvakonasana for Sciatica

Parsvakonasana (Extended Side Angle Pose) with Core Circles Variation



When you go straight into Side Angle Pose from Warrior 2, the tendency can be to enter the asana with a over-curved lower back, front ribs jutting forward, and the back body constricted. To re-enter the pose with a more centered alignment and free the habitual hip, low back, upper back, and shoulder tension it can create, we need to exit it, or as I often say in class, back off to move forward.

First, come into the pose from Warrior 2 with your forearm on the front thigh and your other arm over your ear. Notice how your lower back and shoulders feel. Are you core-connected or are your shoulder blades, back muscles, and legs doing most of the work?

Begin to circle your top arm back behind you. Take it down toward the floor and, as you do, turn your torso toward the floor and draw your low belly away from your front thigh and upward, into your sternum. This will activate your core strength, bring length to the tailbone, support to the lower back, and also open the gateway of your front hip joint. You're not pressing out the low back curve at all with this move, but supporting it from the front of the spine as well as from the back.

Continue to sweep your arm forward now and back up over your ear. Press your feet down strongly; maintain the stability, shoulder fluidity, and core awareness you cultivated during the transition; and enjoy new strength, freedom and areas of stretch releasing in your new, more intentional goal of a pose.
Anatomical Focus
Legs
Ankles
Groins
Chest
Lungs
Shoulders
Spine
Abdomen
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Therapeutic Applications
Constipation
Infertility
Low backache
Osteoporosis
Sciatica
Menstrual discomfort
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Benefits
Strengthens and stretches the legs, knees, and ankles
Stretches the groins, spine, waist, chest and lungs, and shoulders
Stimulates abdominal organs
Increases stamina
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Contraindications and Cautions
Headache
High or low blood pressure
Insomnia
If you have any neck problems don't turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.

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Beginner's Tip
Beginners often have two problems with this pose: they can't keep their back heel anchored to the floor as they bend their front knee into the pose, and then they can't easily touch the fingertips of their lower hand to the floor once they're in the pose. To solve the first problem, brace your back heel against a wall. As you bend the front knee and then lower your torso to the side, imagine that, with your heel, you're pushing the wall away from you. For the second problem either rest your forearm on the top of the bent-knee thigh (instead of trying to touch the hand to the floor), or use a block outside the front foot to support your hand.

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Variations
You can also perform this pose with the lower arm in front of the bent-knee thigh. This will help create more stretch in the front groin. As you lower your torso to the side, bring the back of your right shoulder against the inner knee, and press your fingertips to the floor. Push the shoulder firmly into the knee and lean your torso back against the inner thigh. Lengthen your side ribs along the inner top thigh.

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Modifications and Props
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Partnering
A partner can help you get a feel for the work of the back leg in this pose. Perform step 1 in the main description of this pose. Have your partner stand at your back leg, facing you, and loop a strap around your back inner groin (she can also brace your back heel with the inside of one foot). As you bend the front knee your partner should firmly pull the strap against the inner groin, resisting it opposite to the movement of the front leg. Then as you lean to the bent-knee side, she should continue to pull on the strap, helping you to keep your weight back, on the back leg and heel.


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Deepen The Pose
Even for advanced students, the body's weight tends to shift forward onto the ball of the front foot, unbalancing the pose. Once in the pose, lift the ball of the front foot off the floor and re-affirm the anchor of the back heel by pressing the head of the back femur bone deep into its socket and lifting the inner back groin deep into the leg. Then soften the ball of the front foot onto the floor again.