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Utthita Parsvakonasana – Extended Side Angle Posture

By Prana Yoga | In All Yoga Postures, Hamstring Stretches, Hip Openers, Standing Postures | on April 24, 2014

Utthita = extended
Parsva = side,
Kon = angle

Utthita Parsvakonasana

Utthita-Parsvakonasana-Extended-Side-Angle-posture

Utthita Parsvakonasana variation

Utthita-Parsvakonasana-Extended-Side-Angle-posture-variation

Steps

1. Begin in Samasthiti (Mountain Pose). Exhale step your right foot three to four feet down the mat, pointing to the short end of your mat, turn your left foot slightly in. The right heel should be in line with the left heel.

2. Inhale lift your arms horizontally so they are parellel to the floor with your palms facing down. Lightly contract your thighs, and rotate slightly so your kneecap is pointing to the short edge of your mat.

3. Exhale pressing your left foot into the floor, bend your right knee over your right ankle, so that the shin is perpendicular to the floor. (If you find the knee is coming over the toes increase the distance between your feet until it comes directly above the ankle) and bring the right palm down to the ourtise of the right foot (if it does not reach place it on the ankle or just place your forearm on top of the thigh)

4. Inhale pull in your abdomen to prevent curving of the lower back, and lift the left arm up over your head creating a straight line with your leg, palm facing towards the ground. trying to open your chest as much as possible bringing the top of the left arm over your ear. keep the thighs contracted and look up to the left hand (if this hurts your neck you may look to the floor)

Stay here for 5 deep breaths

5. Inhale, lift your left arm up toward the ceiling then down to your side, and straighten your right leg, bring the spie up keeping the arms horizontal. Twist your left foot out, your right foot in a little.

6. Repeat steps 1-5 on the left side. Then exhaling step both feet together at the front of the mat returning to Samasthiti
Benefits

  1. Strengthens your thighs, hips, knees, and ankles.
  2. Stretches your groin, back, spine, waist, ankles, and shoulders.
  3. Expands the chest and lungs
  4. Massages and stimulates your abdominal organs aiding in digestion.
  5. Increases endurance and stamina.
  6. Can reduce, constipation, Infertility, Lower backache, Osteoporosis, Sciatica, Menstrual discomfort.

Contraindications

  1. High or low blood pressure
  2. Knee injuries
  3. Headache
  4. Neck problems

Look for other postures in our asana directory

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