Parsva Balasana Pose
Melt tension away! Parsva Balasana gently stretches your shoulders and opens your chest. A calming pose to ease stress and improve flexibility.
The Parsva Balasana Pose mainly works the back and chest, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Parsva Balasana Pose Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Obliques; Deep Core (transverse abdominis)
Parsva Balasana Pose Variations and Alternatives
How to do the Parsva Balasana Pose
Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
Ensure your spine is neutral and your core is engaged.
Slide your right hand between your left hand and knee, across to the left with your palm facing up.
Continue to slide your right hand over until your right shoulder comes down to the mat. Rest your right cheek gently on the mat, so your head is turned to the left.
Keep your left hand planted on the mat for support, or extend it straight out in front of you to increase the stretch.
Gently apply pressure through the back of your right hand to deepen the stretch in your right shoulder.
Hold the pose for 20-30 seconds, breathing deeply and maintaining a focus on relaxing your shoulder muscles.
To exit the pose, press your left hand into the mat and carefully slide your right hand out, returning to the starting tabletop position.
Repeat on the other side, sliding your left hand under and across to the right.
Remember to move carefully and slowly into the pose, respecting your body's limits. It should feel like a gentle stretch, never painful.
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Parsva Balasana Pose FAQs
What muscles does the Parsva Balasana Pose work?
The Parsva Balasana Pose mainly works the back and chest, with help from the core. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Parsva Balasana Pose?
None. The Parsva Balasana Pose is a bodyweight exercise, so you can do it anywhere.
What are some Parsva Balasana Pose variations and alternatives?
Similar exercises include the Bird of Paradise Pose Svarga Dvijasana, Child Pose Arms-To-The-Side, Puppy Pose and Thread the Needle Pose.
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