Seated Wide Leg Side Stretch (Parsva Upavista Konasana) Variation with a Block

Seated Wide Leg Side Stretch (Parsva Upavista Konasana) lengthens the muscles between the ribs and pelvis, stretching and strengthening the side body. This can improve the quality of breathing and can help to improve digestion. It also stretches the upper back and shoulders, improving posture.

In this variation of the pose, using a block under the elbow helps with transitioning toward the mat as flexibility improves over time.

Seated Wide Leg Side Stretch with a Block: How to Do it Step-by-Step

Step 1

From an easy seated position, stretch your left leg out in a wide stance along the long edge of the mat. Bring your right foot in to your inner left thigh. Place a block at the inside of the left leg.

Step 2

Place your left elbow on the block and rest your head into the palm of your hand. Your right arm can remain alongside the torso, or you can take it overhead and rest it on the opposite side of your head. Stay here for 1-5 minutes.

Step 3

To come out of this pose, bring the right arm back down, then inhale to slowly rise back up to a seated position. Repeat on the other side.

Tips: Keep the neck in line with the spine, and keep both hips on the mat.