EXTENDED SIDE ANGLE POSE
Sanskrit Name – Utthita Parsvakonasana
Sanskrit Name Meaning – Utthita – Extended, Parsva – Side, Kona – Angle, Asana - Pose
Type of Asana – Standing Yoga Pose
Target Areas – Core, Back, Arms and Legs
WHAT IS EXTENDED SIDE ANGLE POSE (UTTHITA PARSVAKONASANA)?
Extended Side Angle Pose (Utthita Parsvakonasana) is an excellent standing pose that lengthens your side body from your heel to your fingertips. It stimulates your abdominal organs and strengthens your legs, arms and core muscles.
DO NOT PRACTICE EXTENDED SIDE ANGLE POSE (UTTHITA PARSVAKONASANA) IF:
You suffer from migraines
You have low or high blood pressure
You have a neck injury – you can practice the pose but gaze straight ahead or downwards instead of upwards
BENEFITS OF EXTENDED SIDE ANGLE POSE (UTTHITA PARSVAKONASANA)
Stimulates abdominal organs and helps with digestion
Strengthens core muscles, back, arms and legs
Stretches chest, lungs, waist and shoulders
Increases stamina
Helps alleviate menstrual discomfort
HOW TO PRACTICE EXTENDED SIDE ANGLE POSE (UTTHITA PARSVAKONASANA) IN 3 EASY STEPS
Stand in Mountain Pose (Tadasana). Exhale and step your feet in a wide parallel stance (whatever feels comfortable for you). Raise your arms straight up to the sky, actively reach them out to the sides, keep your chest out and shoulders back. Your palms should face the ground. Make sure your heels are aligned, turn your right thigh outwards and bend your knee. The centre of your right kneecap should align with the centre of your left heel. Keep your left leg straight.
Lower your right hand in front of your right foot. Raise your left arm overhead and lengthen the entire left side of your body. Gaze upwards towards your extended arm.
Repeat on the other side.
PREPARATORY POSES
Downward Facing Dog Pose - Adho Mukha Svanasana
Reclining Bound Angle Pose - Supta Baddha Konasana
Wide Legged Standing Forward Bend - Prasarita Padottanasana
Accomplished Pose / Perfect Pose – Siddhasana
Reclining Hero Pose – Supta Virasana
Reclining Hand to Big Toe Pose - Supta Padangusthasana
Wide-Angle Seated Forward Bend - Upavistha Konasana
Extended Triangle Pose - Utthita Trikonasana
Warrior II Pose - Virabhadrasana II
Hero Pose – Virasana
FOLLOW UP POSES
Bound Angle Pose / Butterfly Pose / Cobbler’s Pose - Baddha Konasana
Garland Pose - Malasana
Crow Pose - Bakasana
