Parsva Balasana Yoga Pose – Video Exercise Guide & Tips

Parsva Balasana Yoga Pose - Video Exercise Guide & Tips

Looking to improve your yoga practice? Check out this video exercise guide and tips for Parsva Balasana, a pose that can help stretch and strengthen your entire body.

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In this guide, we'll show you how to do Parsva Balasana correctly, common mistakes to avoid, and modifications to make the pose more accessible.

Whether you're a beginner or more experienced yogi, these tips will help you deepen your practice and get the most out of Parsva Balasana.

Key Takeaways

  • Improves spinal alignment
  • Stretches shoulders, upper back, and hips
  • Counteracts effects of prolonged sitting and hunching
  • Enhances overall alignment in yoga practice

Benefits of Parsva Balasana

Discover the numerous benefits you can experience by incorporating Parsva Balasana into your yoga practice. Proper alignment is crucial in yoga poses as it ensures that you're getting the most out of each posture while minimizing the risk of injury. Parsva Balasana, also known as the Puppy Pose or Puppy Stretch, is a gentle and accessible pose that can help you improve your overall alignment.

By incorporating Parsva Balasana into a well-rounded yoga practice, you can enhance your spinal alignment and stretch your shoulders, upper back, and hips. This pose is particularly effective in counteracting the effects of prolonged sitting and hunching over electronic devices, which can lead to poor posture and tight muscles.

To incorporate Parsva Balasana into your practice, start in a tabletop position with your hands and knees on the mat. Walk your hands forward, lowering your chest towards the mat while keeping your hips lifted. Keep your arms extended and relax your forehead on the mat. Take deep breaths and allow your spine to lengthen, feeling a gentle stretch in your shoulders and upper back. Hold the pose for several breaths, and then slowly release back to tabletop position.

Including Parsva Balasana in your regular yoga practice can greatly improve your alignment and help you maintain a healthy posture. Remember to listen to your body and modify the pose as needed to ensure a comfortable and safe practice.

How to Do Parsva Balasana Correctly

To properly perform Parsva Balasana, start by assuming a tabletop position with your hands and knees on the mat. From here, follow these steps to ensure proper alignment and execution of the pose:

  1. Align your hands and knees: Place your wrists directly under your shoulders and your knees directly under your hips. This alignment will provide a stable foundation for the pose.
  2. Extend one arm forward: Inhale and extend your right arm forward, parallel to the ground. Keep your fingers spread wide and engage your core to maintain stability.
  3. Rotate your torso: Exhale and slowly twist your torso to the left, bringing your right arm underneath your left arm. Allow your right shoulder to rest on the mat and gaze towards your left side. This twist will help to open up the chest and stretch the muscles along the spine.

Common modifications for Parsva Balasana include using a prop, such as a block or bolster, under the resting shoulder for support. Additionally, if you have wrist or knee pain, you can use a blanket or a folded mat to provide cushioning.

By following these alignment tips and modifications, you can ensure that you're performing Parsva Balasana correctly and safely.

Transitioning into the subsequent section, let's now explore some common mistakes to avoid in Parsva Balasana.

Common Mistakes to Avoid in Parsva Balasana

To avoid common mistakes in Parsva Balasana, ensure proper alignment and execution of the pose by following these guidelines.

  • One common mistake is collapsing the chest and rounding the back. Instead, maintain a long spine and engage your core to support the posture.
  • Another mistake is placing too much weight on the supporting arm, which can strain the shoulder. Distribute your weight evenly between both arms and keep your shoulders relaxed.
  • Additionally, avoid letting the top knee drop down towards the mat. Keep both knees stacked on top of each other to maintain proper alignment.
  • Another mistake is forgetting to breathe deeply and relax into the pose. Remember to inhale and exhale deeply, allowing your body to release tension.
  • Lastly, avoid pushing yourself too far into the twist. Start with a gentle rotation and gradually increase the twist over time.

Modifications and Variations of Parsva Balasana

To modify or vary the Parsva Balasana pose, you can explore different options based on your comfort and flexibility level. Here are three modifications and variations that you can try:

  1. Chair Modification: If you find it challenging to perform Parsva Balasana on the floor, you can use a chair for support. Start by sitting on the edge of a sturdy chair with your feet flat on the ground. Place your hands on the backrest of the chair and gently twist your torso to one side, keeping your spine tall. Hold the twist for a few breaths and then switch to the other side. This modification allows you to experience the benefits of the pose while providing additional support.
  2. Bolster Variation: If you prefer a more restorative version of Parsva Balasana, you can use a bolster. Start by placing a bolster lengthwise on your mat. Sit on your knees and place one hand on the bolster. Gently twist your torso towards the bolster, resting your forehead on it. Hold the twist for a few breaths and then switch to the other side. This variation offers a gentle stretch and relaxation for the spine.
  3. Standing Variation: For those who prefer a standing pose, you can modify Parsva Balasana by standing with your feet hip-width apart. Place your hands on your hips and gently twist your torso to one side, keeping your spine tall. Hold the twist for a few breaths and then switch to the other side. This variation allows you to incorporate the benefits of the pose into your standing practice.

Tips for a Deeper and More Effective Parsva Balasana Practice

For a deeper and more effective Parsva Balasana practice, focus on engaging your core muscles. By activating your core, you create stability and strength in your body, allowing you to explore the pose with more control and awareness. Engaging your core also helps to protect your lower back and maintain proper alignment throughout the pose.

In addition to engaging your core, paying attention to your breath can greatly enhance your Parsva Balasana practice. As you move into the pose, take deep inhales and exhales, allowing your breath to guide your movements. This breath awareness not only helps to calm and focus your mind, but it also helps to deepen the stretch and release tension in your body.

When practicing Parsva Balasana, you may also consider making some common modifications to suit your body's needs. For example, if you have tight hips or knees, you can place a folded blanket or bolster under your hips for added support and comfort. You can also use blocks to bring the ground closer to you if you have limited flexibility in your hamstrings or shoulders.

Frequently Asked Questions

What Are the Benefits of Practicing Parsva Balasana for Pregnant Women?

During pregnancy, practicing Parsva Balasana can bring various benefits. This yoga pose helps to stretch and strengthen your back, hips, and shoulders, relieving any tension or discomfort.

It also promotes relaxation and reduces stress, which is important for both you and your baby's well-being. Modified versions of Parsva Balasana can be done to accommodate your growing belly, ensuring a safe and comfortable practice.

Remember to consult with your healthcare provider before starting any new exercise routine during pregnancy.

Can Parsva Balasana Help With Relieving Lower Back Pain?

Parsva Balasana, a yoga pose, can be beneficial for relieving lower back pain.

It can help improve your posture and increase flexibility, which are both important for reducing discomfort in the lower back.

By gently stretching the spine and releasing tension in the muscles, Parsva Balasana can provide relief and promote relaxation.

Incorporating this pose into your yoga practice may help alleviate lower back pain and contribute to overall well-being.

Are There Any Precautions or Contraindications for People With Shoulder Injuries When Practicing Parsva Balasana?

When practicing Parsva Balasana, it's important to take certain precautions if you have shoulder injuries. Make sure to modify the pose to avoid putting excessive strain on your shoulders. Avoid any movements that cause pain or discomfort in your shoulders, and listen to your body's signals.

It's always a good idea to consult with a qualified yoga instructor or healthcare professional to ensure you're practicing the pose safely and effectively.

Does Parsva Balasana Have Any Impact on Digestion or the Digestive System?

Parsva Balasana, or the Puppy Pose, is a yoga posture that can have a positive impact on digestion. This gentle stretch helps to stimulate the abdominal organs and improve blood flow to the digestive system.

By elongating the spine and opening the chest, Parsva Balasana can relieve tension and promote a healthy digestive process.

Using props in yoga can be beneficial for modifying and supporting your practice. Props can assist in maintaining proper alignment and preventing strain or injury. When it comes to parsva balasana, using props such as blocks or blankets can provide extra support and help you find more comfort in the pose. So, if you feel the need for additional support, don't hesitate to incorporate props into your parsva balasana practice.


In conclusion, Parsva Balasana, also known as the Side Child's Pose, offers various benefits such as stretching the spine, releasing tension in the neck and shoulders, and promoting relaxation.

By following the correct alignment and avoiding common mistakes, practitioners can experience a more effective and safe practice.

Modifications and variations allow individuals to adapt the pose to their specific needs and abilities.

Remember to listen to your body and consult with a yoga instructor for personalized guidance.

Happy practicing!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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