Hetal Trivedi

Baddha Parsvakonasana

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Baddha Parsvakonasana is a Sanskrit name for Bound Side Angle Pose. It is a standing yoga pose that stretches and strengthens your entire body. The “bind” refers to the way your arms clasp around your torso in the pose. This challenging pose helps open your chest and shoulders. Also, it stretches and tones hips, calves and legs. 


Steps to perform Baddha Parsvakonasana

  1. Begin with Tadasana or Mountain pose. 
  2. Inhale and while exhaling raise your arms in the line of your shoulders, palm facing downwards. Step your feet wide apart as your wrists.
  3. Gently turn your right foot to 90 degrees so your toes point to the top of your mat. Turn in your left toes slightly to 45 degrees and align the heel of both legs in the same line.
  4. Inhale, while exhaling bend the right knee, rotate your torso. (This is warrior 2).
  5. Now lift your right hand and reach your arm back beneath your right hamstring. Extend your left arm straight up toward the ceiling. Then, bend your elbow and bring your left arm behind you. The top of your left forearm should rest on your back. Clasp your left wrist with your right hand. 
  6. If you can’t hold your wrist, try using a yoga strap. Turn your head up looking towards the ceiling. Keep breathing smoothly.
  7. Lengthen the entire left side of your body. Keep your right thigh parallel to the floor and press your left heel actively on the floor.
  8. You can hold this for 30 seconds up to a minute.


Release your hands first to come out of this pose. Go back to Warrior 2. Release slowly.



  1. Helps in strengthening arms, shoulders, chest, spine lungs, legs knees and ankles.
  2. Reduces fat around the buttock area.
  3. Tones legs and hip muscles.
  4. Increases stamina.
  5. Good for flat foot.



Anyone suffering from severe shoulder, knee or neck or lower back pain or injuries. Do not practice this pose if you are currently experiencing headaches, insomnia, or high or low blood pressure. Always work within your own range of limits and abilities. 


         Wishing all readers a happy healthy life!


Hetal Trivedi ( Yoga Expert )

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