Extended Side Angle Pose or Utthita Parsvakonasana
What is Utthita Parsvakonasana?
In Sanskrit ‘utthita’ means extended, ‘parsva’ is flanks or side, while ‘kona’ is angle, and ‘asana’ means yoga pose. So the literal translation will be Extended Side Angle Pose.
The Utthita Parsvakonasana is a popular yoga pose, which is often used as part of leg strengthening exercises, and also focuses on other parts of the body such as spine, shoulder, chest, lungs, groins and abdomen.
Step-by-step procedure:
Benefits: While this is a good exercise to strengthen legs, there are various other benefits.
Contraindications: Avoid this pose if you suffer from insomnia or headache.
In Sanskrit ‘utthita’ means extended, ‘parsva’ is flanks or side, while ‘kona’ is angle, and ‘asana’ means yoga pose. So the literal translation will be Extended Side Angle Pose.
The Utthita Parsvakonasana is a popular yoga pose, which is often used as part of leg strengthening exercises, and also focuses on other parts of the body such as spine, shoulder, chest, lungs, groins and abdomen.
Step-by-step procedure:
- First you have to stand in Tadasana (Mountain Yoga Pose). Exhale and jump lightly to spread your feet apart, about 3 to 4 feet apart, or about your shoulder width.
- Raise your arms at the sides of your body, until they are parallel to the floor. Keep the palms facing down and the shoulder blades wide.
- Slowly swivel your right foot to the right so that it is now at 90 degrees and simultaneously swivel the left foot also to the right, so that both heels are aligned, with the right foot slightly forward, and the left foot a little behind it.
- Keep the left heel anchored to the floor, make the thighs firm, and exhale. Bend the right knee until your shin is perpendicular to the floor. If you are sufficiently flexible, you can keep bending the knee until the right thigh is parallel to the floor.
- Now, stretch your shoulder blades back against your back ribs, and extend the left arm upwards toward the ceiling, keeping the palm facing your head. Inhale, stretch the entire left side of your body, and reach further with your arms, over the back of the left ear, so that now your palm is facing the floor. Turn your head and look at your left arm
- Bend your right torso downwards, bringing it as close as possible to the top of your right thigh. Keep bending downward until the fingertips of the right hand touch the floor. Press the right palm to the floor, next to your right foot.
- Maintain this pose for 30 seconds. Later, you can increase the time to 1 or 2 minutes.
- To release the pose come back to Tadasana. Repeat with the next side.
Benefits: While this is a good exercise to strengthen legs, there are various other benefits.
- It stretches the entire legs, ankles and knees, and is helpful in treating sciatica and osteoporosis.
- It stretches and strengthens the spine and reduces low backache.
- It also stretches and tones the shoulders and groins.
- It stimulates the organs of the abdomen and reduces constipation, menstrual discomforts and infertility.
- It opens up the chest and lungs, and increases stamina.
Contraindications: Avoid this pose if you suffer from insomnia or headache.