Extended Side Angle Pose (Sanskrit: Utthita Pārśvakoṇāsana / उत्थित पार्श्वकोणासन)
The word ‘parsva’ means the side of the body, ‘kona’ means angle and ‘asana’ means posture. So, Utthita Parsvakonasana (utthita pārśvakoṇāsana) literally means extended side-angle pose. This pose tones our side muscles by strengthening the chest, back, and legs.
Instructions for Doing the Extended Side Angle Pose
- Start by standing in Tadasana or the Mountain Pose (Tāḍāsana). Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Inhale deeply and with a jump spread your legs apart with approx 4 to 4.5 feet distance between your feet. Raise both your arms on the sides till your shoulder level, keeping them parallel to the floor. Face your palms downwards.
- Exhale and slowly turn your right foot towards the right side at a 90-degree angle, while firmly balancing on your left foot. The left foot will point towards the front or slightly towards the right.
- Now stretch your left leg and bend your right knee till your thigh and calf forms a 90-degree angle. Also, make sure your thigh is parallel to the floor in this position.
- While keeping your head up, place your right palm near your right foot. Your right shoulder will touch your right knee at this point.
- Stretch your left arm over your left ear, palm facing downwards.
- Feel the stretch in your chest, back, hips, hamstrings, and legs. Hold this position for 30 to 60 seconds while breathing deeply, but without any jerks.
- Now inhale and lift your right palm off the floor, straightening your right leg. Come back to position 2.
- Repeat all the steps with your left leg now. Turn your left foot towards the left side. Bend the knee and place your left palm near your left foot. Stretch your right arm this time over your right ear. Hold for 30 to 60 seconds and release. Come back to position 2.
- Finally, exhale and jump back to position 1 (Tadasana).
Benefits of Utthita Parsvakonasana
- Extended side angle pose strengthens your shoulders, spine, legs, hamstrings, hips, and calves.
- It opens up your chest and shoulders and builds strength in your core muscles.
- This pose improves digestion and stimulates vital organs.
- Also, it helps you relieve arthritic and menstrual pain.
- With this pose your sense of balance also increases.
Precautions
- Avoid doing this pose if you have a migraine, headache, and low blood pressure.
- If you have neck issues, do not gaze upwards. Instead, focus on a point on the floor.
- If you have a groin injury, opt for a shorter stance.
- If you can’t reach the floor with your palms, practice with the help of a block.