Utthita Parsvakonasana | Extended Side Angle Pose | Steps

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

Utthita Parsvakonasana may also be referred to as an extended side angle pose in English. See here how Utthita Parsvakonasana yoga refers to extended side angle yoga pose-

Utthita Parsvakonasana Yoga Meaning

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

Traditionally, Utthita Parsvakonasana has also stimulated the Manipura Chakra. It is believed that Manipura Chakra is a wind 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’s benefits are good for many reasons. Many Asians believe that the pose makes you feel immense happiness, youthfulness. Utthita Parsvakonasana is the best asana of yoga for beginners and is also advanced practice after Sun Salutation, Adho Mukha Svanasana, and Prasarita Padottanasana.

Although it is one of the most challenging standing postures and maybe a fundamental position for Ashtanga yoga practice, the pose is not mentioned in hatha yoga texts.

Utthita Parsvakonasana Quick Facts

Sanskrit Name: Utthita Parsvakonasana
Sanskrit Pronunciation: oo-TEE-tah parsh-vah-cone-AHS-anna
Meaning: utthita = Utthita – Extended / Active | Parsva – Side body | Konasana – Angle pose
Also Known: Warrior Angle (Virabhadra Konasana)
English Name: Extended Side Angle Pose
Position: Standing
Level: Beginner
Type: Side-Bend and Balance
Stretches: spine, waist, groins, chest and lungs, and shoulders
Therapeutic Applications: Low backache, Sciatica, Infertility, and Osteoporosis.
Targets: Legs, hips, hamstrings, chest-opener
Focusing Chakras: Heart Chakra (Anahata Chakra) and Sacral Chakra (Swadisthana Chakra)

Utthita Parsvakonasana Preparatory Poses

Supta Baddha Konasana
Prasarita Padottanasana
Siddhasana
Supta Virasana
Supta Padangusthasana
Virabhadrasana II
Virasana

How to do Utthita Parsvakonasana (Extended Side Angle Pose Steps)

To came Utthita Parsvakonasana, first of all, 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.

Now bend your left leg inwards from 45 to 60 degrees to the right. Align your right heel with your left heel. ( make sure your thigh should 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 to 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 breaths) and 90 seconds (in 18-20 breaths approximately)

To come out of the pose, first, bring the left hand back down 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.

Yoga Utthita Parsvakonasana beginner Tips

If you are a beginner and just starting out with yoga practice, you might find it a bit difficult to perform this asana. During this asana, if the right hand or palm does not reach the floor comfortably, then for this you keep a big solid piece on the floor and place your hand on it. In this, if the palm of your hand does not completely cover the piece of solid, you can just place your fingers on it.

Utthita Parsvakonasana Benefits

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

With this asana, there is a smooth flow of prana throughout the body, the organs function properly and all the toxic toxins of the body start getting eliminated. Helps to remove lethargy from the body. This increases the energy in the body and such freshness is experienced.

Practicing Parivrit Parsvakonasana provides special stretch to your entire body as well as hips, legs, abdomen, shoulders, chest, neck and face as per the requirement of yoga.

Extended Side Angle Pose not only helps to stretch but also strengthens the side upper body, hips, legs, abdomen, knees, shoulder, palms, ankles, and especially works on the core muscles.

Along with the massage of the abdominal muscles, the proper functioning of the abdominal organs improves the digestive system thereby eliminating the problems associated with constipation.

Traditionally, Utthita Parsvakonasana increases more flexibility in the chest, shoulder, neck, and arms.

This asana cures the symptoms related to sciatic nerve or sciatica. This mudra can prove to be beneficial for any person in the initial stage of the problem of sciatica. This contraction can help improve the flow of prana. With the practice of this asana, along with stretching the hips, the nerves of the sciatica shrink while reducing the pain.

During the practice of Parivritta Parsvakonasana, the hips are completely bent. The bent hips put pressure on the base of the spine, the sacrum, and tones and strengthens the spine.

All over, this yoga is very beneficial for people suffering from sciatica pain. Parivritta Parsvakonasana prevents osteoporosis and gives relief from low back pain. Apart from this, improves balance, opens the chest and shoulders, relieves Constipation, relieves lower back pain also.

Precautions

Should avoid this pose if you have an injury to your hips, knees, arms, neck, and shoulders.
People suffering from High or Low Blood Pressure, Headache, and Insomnia don’t practice this asana.
Do not put too much emphasis on physical ability.

Conclusion

Utthita Parsvakonasana is also known as Extended Side Angle Pose. This is one of the most challenging standing postures which is a deep spinal twist. It is a major pose in other styles of yoga.