ARDHA NAMASKAR PARSVAKONASANA (HALF PRAYER TWIST POSE)

Explore

Ardha Namaskar Parsvakonasana | Half Prayer Twist Pose

Ardha namaskar parsvakonasana is an intermediate twisting asana that calms the mind and reduces stress. The name comes from the Sanskrit, ardha, meaning “half”; namaskar, which is another term for namaste, meaning “bow to you”; parsva, meaning “side” or “flank”; kona, meaning “angle”; and asana, meaning “posture” or “pose.”

Start in lower lunge position, dropping the back knee to the ground. Bring your palms together in prayer position at your heart center with the elbows pointing outward. On an exhalation, twist toward the lead leg, placing the opposite upper arm on the thigh while holding prayer position. Gently twist the chest toward the sky and keep your gaze straight ahead or upward toward the sky.

Ardha namaskar parsvakonasana may also be referred to in English as half prayer twist.

Traditionally, ardha namaskar parsvakonasana is believed to activate the manipura chakra, which is the body's energy and vitality center, providing confidence, internal strength and courage. Activating the manipura chakra is also thought to dispel fear and insecurity. ↑

Precaution of ardha namaskar parsvakonasana

Yogis with neck pain should keep the gaze forward or down to avoid twisting the neck. For the full version of the pose, or namaskar parsvakonasana, the back knee lifts off the ground as the leg straightens.
Avoid for recent or chronic injury to the hips, knees, back or shoulders. ↑

Procedure of ardha namaskar parsvakonasana

From table position, step the right foot between the hands, bringing the right knee directly over the right ankle in a low lunge. The left knee and foot rests on the floor.
Bring the left elbow to the right knee and place the palms together in a prayer position.
Use the arms to press the right shoulder up and back, twisting the upper back. Look straight ahead or up towards the ceiling. The palms are at the center of the chest and the fingers are pointing up towards the throat.
Breathe and hold for 4-8 breaths.
To release: exhale the arms back down to the floor in a low lunge position.
Repeat on other side. ↑

Benefits of ardha namaskar parsvakonasana

Increases stamina.
Improves concentration.
Lengthens, realigns and strengthens the spine.
Tones the back, legs, hips and arms.
Improves balance and coordination.
Half prayer twist opens the chest and hips, stretches the back muscles, and nourishes and realigns the spine. ↑