Extended Side Angle - Utthita Parsvakonasana
Extended Side Angle Yoga Posture – Utthita Parsvakonasana
Pronounced (oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle
How to Do the Extended Side Angle Yoga Pose
1. Begin in Tadasana or Mountain yoga posture, feet together and hands at your sides.
2. Exhale, then step your feet about four feet apart, placing feet once more flat on the floor.
3. Raise your arms parallel to the floor, at the same time, swinging them out to your sides, level with your shoulders.
4. Turn your left foot towards the right slightly, and your right outwards, until it is at about ninety degrees to it’s original position.
5. Ensure that your heels are in line, then tighten the muscles of your thighs, and turn your right thigh outward, ensuring that your knee is in line with your ankle.
6. Turn your left hip slightly to the right, and your upper torso towards the left.
7. Ensure that your left heel is firmly placed, then bend your right leg, over the ankle, creating a ninety degree angle between your shin and the floor, exhaling as you do so.
8. Try to bring the right thigh as close to parallel with the floor as possible, and aim the knee of the right leg outwards, as if toward the little toe on that foot.
9. Extend your left arm towards the ceiling, inhaling as you do so.
10. Lay the right side of your torso over the right thigh, or as close as possible, then place the fingertips or palm of the right hand onto the floor outside the right foot.
11. Hold for 30 seconds to one minute, then raise yourself up, stretching your left arm up towards the ceiling to aid the movement, and make it a fluid motion.
12. Reverse the feet and legs, and repeat to the other side, before rising again to Tadasana.
Extended Side Angle Yoga Pose Modifications for Beginners
If you have problems keeping the left heel anchored when attempting the extended side angle yoga posture, you’re not alone! You may also experience difficulty pressing the right hand to the floor once you’ve achieved the pose. Placing the left heel against a wall should anchor and stabilize it, and if you use a yoga block, or place the hand on your knee instead of the floor, you should eliminate the second problem.
Extended Side Angle Pose for Advanced Yogis
Lifting the ball of the foot once in this pose deepens the effect, or place your hand in front of the right knee, instead of to the rear, leaning the torso back, can also add another dimension to this yoga posture.
Extended Side Angle Pose Variations
Using a yoga strap, tie a loop with a weight to the top of the right thigh, then move into the position as above. This will add to the lengthening of the spine.
Benefits of the Extended Side Angle Pose
The Extended Side Angle yoga posture benefits and aids in treating a host of conditions, including constipation, infertility, lower backache and menstrual pain, and can be useful in preventing or treating osteoporosis. Additional benefits include:
• Internal organ stimulation
• Strengthening of thighs, and stretches ankles and knees.
• Stretches the groin, spine, waist and shoulders.
• Benefits lungs and chest.
• Can increase endurance level.
Cautions for Extended Side Angle Yoga Posture
If you have neck problems, looking at the top arm can aggravate them, so avoid this by looking at the floor. If you suffer from insomnia, headaches or either low or high blood pressure, exercise caution when attempting this pose, or avoid it.