Utthita Parsvakonasana - Extended Side Angle Pose
About Extended Side Angle Pose (Utthita Parsvakonasana)
The extended side angle pose (utthita parsvakonasana) is a classic beginner-level, standing yoga asana. The primary focus of the extended side angle pose (utthita parsvakonasana) sequence centers on opening up the chest and shoulder area. Furthermore, the extended side angle pose (utthita parsvakonasana) gives the hamstrings, groins and legs a solid stretch and toning workout. This may be a beginner’s pose but given that it requires the yoga practitioner to stretch his/her body rigorously, performing a few preparatory warm up poses will serve to prepare the muscles and prevent injuries. The adho mukha svanasana, supta baddha konasana, supta virasana, supta padangusthasana and upavistha konasana are appropriate and effective preparatory poses for the extended side angle pose (utthita parsvakonasana).
Step By Step Instructions
These comprehensive instructions will guide you through the extended side angle pose sequence.
- Position yourself in the Downward Facing Dog Pose on the yoga mat.
- Shift your right food forward so that it is positioned next to the right hand.
- Lower your left heel down to the yoga mat.
- Bend the right knee to such a point where the thigh is held parallel to the mat.
- Place the right hand towards the inside or outside of the right foot (depending upon your preference) and stretch your left arm straight up towards the ceiling.
- Turn your face upwards and gaze at your outstretched left arm.
- Beginners can use a yoga block for added support if they are unable to touch the mat with the right hand easily in step 5.
- Maintain the extended side angle pose (utthita parsvakonasana) for 30 seconds to 1 minute at least.
- Repeat the extended side angle pose (utthita parsvakonasana) sequence with the other leg.
Health Benefits
The extended side angle pose (utthita parsvakonasana) has a terrific set of health benefits on offer!
- Acts as a stimulant for the abdominal organs.
- Boosts stamina and endurance.
- Strengthens and stretches the ankles, knees and legs.
- An excellent stretch for the chest, lungs, groins, spine and shoulders.
Things to Remember!
Individuals suffering from high blood pressure, low blood pressure, headache and insomnia should refrain from attempting the extended side angle pose (utthita parsvakonasana). Individuals suffering from neck injuries or pain should not turn their heads to gaze up at their arms. Instead, they should attempt the extended side angle pose (utthita parsvakonasana) sequence by looking down at the yoga mat, or staring straight ahead.
