Utthita Parsvakonasana or extended sides angle pose is one of the asanas in the series of standing asanas and falls into the category of Strengthening Yoga Poses.
Meaning of Utthita Parsvakonasana
Utthita is a Sanskrit word which means extended or stretched.
The meaning of Parsva is Side or Flank.
Kona is the Sanskrit word for Angle.
Asana means Posture or Pose.
Combining together Utthita Parsvakonasana means Extended lateral/side angle pose.
Difficulty Level: 4
Note: Difficulty Level increases from 1 to 10. 1 being the lowest and 10 the highest.
How to perform Utthita Parsvakonasana or Extended Side Angle Yoga Pose
You can read and follow these simple steps done one after another to perform this asana.
- Stand in Tadasana.
- Inhale and jump spreading your legs to a distance of 4 to 4.5 feet. Raise your arms sideways, palms facing down. The arms should be in line with the shoulders. For help with the images,please use this link in here and see Yoga Image 2
- Now exhale and turn your right foot 90 degree towards right. Turn your left foot slightly or 45 degrees towards the right side.
- Make sure that the weight should be evenly distributed. Your left leg should be stretched out and tightened at the knee.
- Now bend your right knee over the right ankle making sure that the shin should be perpendicular to the floor. Make sure that the right thigh is parallel to the floor and right thigh and right calf should be form a right angle.
- Now place your right palm on the floor just outside your right foot. In this way your right arm pit must be touching and covering your right knee side. (See Image: Extended Side Angle Pose)
- In case you find, it difficult to rest the hand on the floor, you can initially either place your hand on some yoga block or bring your forearm to your front thigh.
- Stretch your left arm up, over the left ear and keep your head facing upward direction or facing ceiling.
- Keep your breathing normal and relax your face.Note: If you have neck problems then do not look up. You can keep the gaze straight ahead.
- You should stretch your hamstring. Your chest, hips and leg should be in a line, try to move your chest up and back.
- Try to stretch the spine and feel the stretch.
- Maintain this pose for half a minute to a minute.
- Inhale while coming out of this pose and lift your right palm first.
- Again inhale and straighten your right leg and come to the initial position.
- Now you can reverse the feet and repeat the same moves and for same duration on the left side of the body.
- Then come back to Tadasana.
Benefits of Utthita Parsvakonasana or Extended Side Angle Yoga Pose
- Helps in toning ankles, knees and thighs.
- Removes the stiffness of the legs and the hips.
- Stretches hamstrings, thighs, hips, chest, shoulders and calves.
- Reduces fat around hips and waist.
- Provides relive from sciatic and arthritic pains.
- Increases stamina.
For other benefits read here:
- People recovering or suffering from insomnia, headache, low or high blood pressure should avoid this pose.
- In case you have a neck injury, don’t turn your head upward in the pose.You can keep the gaze straight ahead.
- Don’t stretch yourself beyond your limits and capabilities. You will improve slowly with your daily practice, hence keep practicing.
In case you have any queries regarding this pose, please contact me. It would be good to hear how your practice is going and what type of asana you are presently focusing on.