Parsva Balasana Yoga Pose

Muscles worked

Setup

1. Begin in a tabletop position on all fours with your wrists directly under your shoulders and knees under your hips.
2. Maintain a neutral spine and engage your core to keep your back flat like a table.
3. Distribute your weight evenly between both hands and both knees.

How to do it

1. Inhale and reach your right arm up toward the ceiling, rotating your chest open to the right side.
2. Exhale as you slide your right arm underneath your left arm, lowering your right shoulder and right temple gently to the mat.
3. Keep your hips stacked directly over your knees and your left hand pressing into the floor for balance.
4. Hold the position for 30-60 seconds, breathing deeply into the back of the shoulders, then press through the left hand to return to tabletop.

Form checklist

• Keep your hips square and centered; do not let them shift toward the side you are threading.
• Ensure your weight is resting on your shoulder, not your neck or head.
• Keep the supporting elbow slightly bent or active to avoid locking the joint.
• Maintain a long, neutral spine throughout the rotation.

Pro tips

• To deepen the stretch, actively press the back of your bottom hand into the floor to create more leverage for the twist.
• Focus on initiating the rotation from your mid-back (thoracic spine) rather than just reaching with the arm.

Make it harder

• Walk your supporting (left) hand forward toward the top of the mat or wrap it behind your lower back into a half-bind to further open the chest.
• Extend the opposite leg (left leg) straight back with toes on the floor or lifted to challenge your balance and core stability.

Frequently asked

What muscles does the parsva balasana yoga pose work?

The parsva balasana yoga pose primarily targets the abs, erector spinae, lats, obliques, pectorals, and trapezius, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the parsva balasana yoga pose?

The parsva balasana yoga pose requires no equipment — just your body weight.

Is the parsva balasana yoga pose good for beginners?

Yes. The parsva balasana yoga pose is a beginner-friendly movement and a strong foundation to build on.

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