Utthita Parsvakonasana

Utthita Parsvakonasana is a standing pose that utilizes all muscles of the body. It stretches the hips, legs, abdomen,  knees, palms, and ankles while increasing and enhancing our stability, passiveness, and stamina. So why not include this type yoga poses into your everyday healthy life.

The Sanskrit name Utthita Parsvakonasana is derived from 4 words and their meaning is Utthita means Extended, Parsva means Side, Kona means  Angle and Asana means Yoga Posture. and Utthita Parsvakonasana is sometimes referred simply as Parsvakonasana in which the arm positions are reversed.

Utthita Parsvakonasana may also be referred to as extended side angle pose in English.

Traditionally, Utthita Parsvakonasana is also stimulated the Manipura Chakra. It is believed that Manipura Chakra is winds of the body and activated the body’s energy too.

It is an incredibly difficult pose when done correctly.  but It is an excellent way to develop your stability. However, Utthita Parsvakonasana has several benefits which are good for many reasons. Many Asians believe that the pose makes you feel immense happiness, youthfulness. Sun Salutation, Adho Mukha Svanasana, and Prasarita Padottanasana to be practiced before the practice of  Utthita Parsvakonasana or Extended Side Angle Pose.

How to do Utthita Parsvakonasana (Extended Side Angle Pose)

  • Warm up your body nicely and perform the routine asana first.
  • Once you’re done with routine asanas, start this asana by coming into the Tadasana or Mountain Pose. With a deep exhalation, keep your feet 3–4 feet apart.
  • Now, turn your right foot outwards 90 degrees to the right so that your toes face the front of your mat. and turn your left foot slightly inwards 45 to 60 degrees to the right. Align your right heel with your left heel. ( make sure your thigh must be parallel to the floor and the right knee must be in line with the heel.)
  • Raise your arms in line, keeping them parallel to the floor, and palms facing down.
  • With deep inhalation firm your lower belly in and up.
  • After that, stretch your body over the right leg. Then, bring the right arm down. and put your right palm on the floor by the side of the right foot. (push the right foot firm on the floor)
  • Reach your left arm straight up to the tip of your hand above your head or on the top. (Make sure spin the left palm down to face the ground).
  • Traditionally, in this pose, your head turns up to look under your left armpit.
  • Once comfortable, begin the breathing or go slow with the pose and stay in the pose for 30 seconds (in 8 breath) and 90 seconds (in 18-20 breaths approximately)
  • To come out of the pose, bring the left hand back to the starting position and lift the torso back up. and bring your left foot to come back and stand in Tadasana back.
  • Repetition for Utthita Parsvakonasana another side to even out the body.

Benefits of Utthita Parsvakonasana (Extended Side Angle Pose)

Utthita Parsvakonasana has several benefits which are good for many reasons.

  • Utthita Parsvakonasana helps you to get general stretching and shaping your body as per the needs of Yoga.
  • The Manipura Chakra and abdominal organs, both are stimulated. they activated the body’s energy too.
  • Traditionally, Utthita Parsvakonasana not only stretches but also strengthens the hips, legs, abdomen, knees, palms, and ankles.
  • It also works the core muscles.
  • Extended Side Angle Pose Increases more flexibility in the shoulder, neck, and arms.
  • It also Prevents osteoporosis as well as relieves lower back pain.
  • This yoga asana is more beneficial for those who suffer from sciatica pain.
  • Regular practice of Utthita Parsvakonasana also relieve Constipation.
  • It also opens the chest and shoulders, which can be beneficial if you have any stiffness in your shoulders or back.


Here are some vital point of precautions as well as Contraindications.

  • Should be avoid this pose if you have an injury to your hips, knees, arms, neck, and shoulders. 
  • People suffering from migraines problems, may find the movement of head and neck, difficult. In this conditions first improve the migraine problem with Pranayama before attempting the practice of this pose.
  • People suffering from High or low Blood Pressure, Headache, and Insomnia don’t practicing this asana.


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