Ravi Dixit is the MAN ON THE MAT

Namaskar Parsvakonasana
(High Lunge Prayer Twist)

Namaskar Parsvakonasana is a strong standing posture improving strength in the legs and flexibility in the upper body. In Sanskrit, 'namaskar' means greeting, 'parsva' is side, 'kona' is angle and 'asana' means pose.


  • This asana opens the chest and the hips.
  • Lengthens and re-aligns the spine.
  • Stetches and tones the back, legs and arms.
  • Improves balance, coordination and concentration.
  • Massages the abdominal organs improving digestion.
  • Releases stuck energy.

Common mistakes

  • A common mistake is hunching or rounding the back.
  • Make sure to keep the back straight and active, and allow the abdominals to stay passive.
  • Lengthen your tailbone toward the floor, instead of tilting your pelvis forward.
  • Press the elbows on one side of the knee to lift the torso up before twisting.
  • Press the palms together to keep control and strength in the pose and then focus on the twist.


  • Start with getting the alignment right and go into the pose step by step. First check if the feet and legs are in the right place and your front knee stays aligned with your front ankle. Next, align your hips for a stable foundation and then lift your torso. Focus on your arm and hand placement and finally, come into the twist.
  • For beginners, if it's too difficult to keep your back leg raised, practice the low lunge version instead. Bring your back knee down to the mat and untuck your back toes. Slide your leg back a few inches if needed to find your balance.
  • Please avoid this posture if you are pregnant, have a hernia, or had a recent abdominal surgery.
Namaskar Parsvakonasana


  • Awareness is on the heart chakra and the alignment of the body.
  • This asana requires focus to hold the posture and helps develop balance in both body and mind.
  • When in the final pose, let your breath come naturally.

Ravi Dixit is an Indian yoga teacher living in London, passionate about making traditional yoga understandable for everyone. Visit: ravi.yoga or connect on Instagram @raviyoga_goa.

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