Utthita Parsvakonasana (Extended Side Angle Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Prior to Performing Utthita Parsvakonasana?

Perform Utthita Parsvakonasana asana with an empty stomach and a clean colon. Take your meals four to six hours before to your workout to provide your body sufficient time for digestion. Generally, 10 to 12 hours should elapse between meals and practise; hence, it is recommended to perform this asana in the morning. However, due to their hectic schedules, several individuals do not exercise in the morning. These individuals can perform yoga in the evening.

Preparative positions

1. Virabhadrasana II (Warrior II)
2. Trikonasana (Triangle Pose)
3. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
4. Parighasana (Gate Pose)

• Yogasana Level – Beginner
• Yogasana Style – Balance Pose, Heart-Opener
• Yogasana Repetitions –
• Yogasana Strengthens – Lower body
• Stretches of Yogasana – Arms, Hips, Legs, and Side Body

Effects of Utthita Parsvakonasana Asana on Tri Dosha 

Effects on Chakra: Heart Chakra (Anahata Chakra), Sacral Chakra (Swadisthana Chakra), and Root Chakra (Muladhara Chakra)

Doshas: Vata, Pitta, Kapha

Elements: Air, water, and soil are involved

How To Do Utthita Parsvakonasana Yoga Posture/Asana?

1. Start in Tadasana (Mountain Pose). Jump with your legs around 4 feet apart. Extend your arms into a T shape with your palms facing down; extend out with your fingers as though your arms were being pushed in different directions.
2. Turn your left foot out 90 degrees and your right foot inward slightly. Lift through your spine while maintaining your sides equally length.
3. Press your right foot’s outside edge and heel into the floor while bending your left knee to a 90-degree angle and keeping your left thigh parallel to the floor. Adjust your posture to develop a solid base.
4. Lean toward your left knee and hinge at the hips to lower your left arm toward the ground. You may touch the ground or a block using your left fingertips. Align your left arm and shin by bringing your left armpit near to the outside left knee.
5. Extend your right arm over your right ear with the palm towards the ground. Turn your chest towards your raised arm and press your right hip onto the floor to form a straight line from your right ankle to your body.
6. Turn your head so that you are seeing past your right thumb. Breathe freely while holding the stance. Stay between 30 and 60 seconds.
7. Inhale and reach up, then raise your chest and straighten your left leg. Change sides.

Benefits Of Utthita Parsvakonasana Yoga Posture/Asana?

1. This exercise stretches the inner thighs, groyne, and side body.
2. Strengthens the quadriceps, hamstrings, hips, knees, and ankles.
3. Improves stamina
4. Provides relief for low back pain, menstrual pain, and sciatica
5. Performs abdominal organ massage
6. Allows the chest and shoulders to expand

What Are the Contraindications and Precautions for Utthita Parsvakonasana?

• If you have an injury to your hips, knees, neck, or shoulders, you should avoid this position. It should not be performed if you have a headache, high or low blood pressure, or both.
• Insomnia

Science Behind Utthita Parsvakonasana Posture/Asana?

Extended Side Angle Pose (Utthita Parsvakonasana) is all about extension: in your arms, legs, and posture. You will feel a stretch from the outside heel of your foot to your fingers in this demanding and energising position. Your oblique muscles are strengthened as your rib cage expands, allowing you to take deeper breaths.

Beginners Tips For Utthita Parsvakonasana Posture/Asana?

To engage your feet, position the outer heel of the straight leg against a wall and try pressing down through the outer foot.

These indications will assist safeguard your students against harm and enhance their experience of the pose:

This position emphasises spaciousness. Lengthen both sides of your body to provide room for your torso to expand. Prepare for this opening by placing your supporting hand against the floor or a block and stretching your upper arm to its furthest extent. You should feel a gap between your collarbones and your chest.

As you bend one leg, lengthen the other while maintaining strong knees. These dual motions simultaneously extend the inner thighs, stretch the gluteal muscles, and strengthen and stabilize the outer leg muscles and hips.

Advanced Changes in Pose

If you are unable to touch the floor with the fingers of your lower hand, rest your forearm on the top of the bent-knee leg. Press your forearm into the thigh to avoid your lower shoulder from pinching your neck.

Place the left arm behind the back. Reach your left fingertips around your right side to grab the interior of your right leg in order to do a half-bind. If it seems comfortable, you may complete the bind by rising your right hand off the ground and bringing it behind your back to meet your left hand.

Related Yoga Poses/Asanas –

Include this manoeuvre and related ones in one of the following popular exercises:

1. Standing position progression
2. Extended side angle pose variation sequence
3. Sequence of heart-opening poses

Reference:-

https://www.yogajournal.com/poses/extended-side-angle-pose-2/
https://www.verywellfit.com/extended-side-angle-pose-utthita-parsvakonasana-3567116#toc-modifications-and-variations
https://beyogi.com/learn-yoga/poses/extended-side-angle-pose/