KneelingBeginner
Wide-Knee Side Stretch
Parsva Balasana
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About This Pose
Wide-Knee Side Stretch extends from the wide-knee Child's Pose position by walking the hands to one side, creating a lateral stretch through the opposite side body. This variation opens the intercostal muscles between the ribs, stretches the lats, and creates space along the entire side of the torso while maintaining the hip opening of the base position.
Step-by-Step Instructions
- 1
Begin in Wide-Knee Rest Pose
- 2
Walk your hands over to the right side
- 3
Keep your hips pressing back toward your heels
- 4
Reach through the left fingertips
- 5
Feel the stretch along the left side body
- 6
Breathe into the left ribs
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Keep both sitting bones reaching toward heels
- Stack shoulders in the lateral reach
- Breathe into the stretching side
- Maintain length in the neck
Benefits
- Opens side body
- Stretches intercostals
- Creates lateral space
- Releases lat tension
- Maintains hip opening
- Improves breathing
Modifications
- Don't walk hands as far to the side
- Keep arms shoulder-width apart
Variations
- Add a gentle twist by threading the bottom arm under
Cautions & Contraindications
Cautions
- Avoid collapsing the chest
- Keep both hips reaching back
Avoid this pose if you have:
- Shoulder pain
- Rib injury
Quick Facts
Primary Focus
spineSecondary Focus
hipsshoulders
Suggested Hold
40 seconds
Tags
side-stretchfloorhipslateral
Equipment
yoga mat
