Pārśhva means side, koṇa means an angle. So it is an extended side angle pose.
- Stand in Tāḍāsana.
- Breathe in deeply. Stretch your legs sideways 4 to 4.5 feet apart.
- Stretch your arms sideways in line with the shoulders and palms facing down.
- While breathing out slowly turn the right foot sideways 90o to the right. Turn the left foot slightly to the right.
- Keeping the left leg tight at the knee. Bend the right leg at the knee until the thigh and calf form right angle and the right shin is perpendicular to the floor.
- Place the right palm on the floor by the side of right foot, right armpit covering and touching the right knee. Stretch the left arm over the left ear and keep the head up.
- Tighten the loins and stretch the hamstrings. The chest, the hips and the legs should be in one line when viewed from left side. Move the chest up and back to achieve this. Stretch every part of your body, concentrating on the back portion of the whole body specially the spine. Stretch the spine until all the vertebrae and ribs move and there is a feeling that even the skin is being stretched and pulled.
- Remain in this pose from half a minute to one minute, breathing deeply and evenly.
- Breathe in and lift the right palm from the floor and straighten the right leg. Raise the arms as in position I. Repeat the same process this time bending the left leg and bringing the left palm to side of the left foot.
- Breathe out and bring back the legs to Tāḍāsana.
- This asana improves ankles, knees and thighs. It develops chest, reduces fat around the waist and hips.
- It corrects defects in the calves and thighs. It also relieves nerve pains in those areas and reduces arthritic pains. It increases intestinal activity and removes constipation.