Flamingo Pose - Parsvottanasana Variation

Flamingo Pose - YanvaYoga


Flamingo Pose, also known as Parsvottanasana Variations, is a standing forward bend pose that is commonly practiced in yoga.
Flamingo Pose is great for stretching the hamstrings, hips, and spine. It can also help to improve balance and stability, and can be a good preparatory pose for more advanced forward bends. As with any yoga pose, it’s important to listen to your body and work within your own range of motion, avoiding any pain or discomfort.

Step-by-Step Instructions

Step 1
Begin in Pyramid with Arms Extended and walk your hands back, away from your front foot, spin your fingertips backward and come up onto your fingertips.
Step 2
Keep your arms straight and your torso long, connected to your front leg
Step 3
Engage your triceps, transfer as much weight into your fingertips and front heel, and then lift your back heel off the ground and bend your knee.
Step 4
Bring the heel of your bent knee in towards your glutes
Step 5
All the weight is in your front heel and fingertips.

Benefits and Contraindications


Improves posture. .

Calms the brain

Strengthens the legs and spine

Aids digestion

Stretches the spine, hip muscles and hamstrings


Low back pathologies. Ankle, knee, or hip injury.

Shoulder injury


High or low blood pressure

Ankle, knee, or hip injury

Photo poses in different angles

Modifications and Props for Beginners

  • If reaching the ground with your hands is difficult, you can use yoga blocks or a chair to support your hands.
  • Place the blocks or chair at a height that allows you to maintain a straight spine.

Useful Tips

  • Keep your spine straight as you fold forward. Avoid rounding the back.
  • Keep the hips squared towards the front of the mat.
  • Engage your core muscles to help support your spine and maintain balance.
  • Focus on your breath and try to deepen the stretch with each exhale.
  • If you feel any pain or discomfort, ease out of the pose or modify it as needed.

Frequently Asked Questions

Are there any precautions I should take when practicing flamingo pose yoga?

Be careful not to overstrain your knee or ankle joints, and avoid this pose if you have any injuries or pain in these areas. Also, be sure to engage your core muscles to protect your lower back.

Can i practice Flamingo Pose during pregnancy?

It’s always best to consult with your doctor or a qualified prenatal yoga instructor before practicing any yoga poses during pregnancy. In general, balancing poses like flamingo pose may become more difficult during pregnancy due to changes in weight distribution and center of gravity.

If you have a regular yoga practice and feel comfortable with the pose, you may be able to continue practicing flamingo pose during the early stages of pregnancy with modifications and proper support. However, as your pregnancy progresses, it may be best to avoid balancing poses altogether or only practice them with the support of a wall or chair.

It’s important to listen to your body and not push yourself beyond your limits during pregnancy. Always consult with your healthcare provider before starting or continuing any exercise program during pregnancy.

How long should I hold the pose?

The length of time you hold Flamingo Pose can vary depending on your experience and comfort level with the pose. Generally, you can hold the pose for 30 seconds to one minute on each leg.

If you are a beginner, you may find it helpful to start with shorter holds and gradually work your way up to longer holds as your balance and strength improve. Remember to breathe deeply and maintain a steady gaze to help you maintain your balance and focus during the pose.

It’s important to listen to your body and not push yourself beyond your limits. If you feel any discomfort or strain, come out of the pose and take a break.

What I should focus on while practicing Flamingo Pose?

While practicing Flamingo Pose (also known as Tree Pose), there are a few key things to focus on:

  • Balance: Focus on grounding down through your standing foot and lifting up through your lifted foot. Engage your core muscles to help maintain your balance.
  • Alignment: Make sure your standing foot is rooted firmly on the ground, and that your lifted foot is pressing into your inner thigh or calf. Keep your hips level and facing forward, and avoid leaning to one side.
  • Breath: Take slow, deep breaths in and out through your nose. This will help you maintain your focus and calm your mind.
  • Gaze: Fix your gaze on a steady point in front of you to help maintain your balance and focus.
  • Relaxation: Try to relax your shoulders and facial muscles. Avoid holding tension in your body, which can make it more difficult to balance.

Remember to practice Flamingo Pose mindfully, with awareness and focus on the present moment. It’s normal to wobble and lose your balance at first, so be patient and persistent in your practice.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.