Utthita Parsvakonasana is a lengthening asana that is commonly known as Extended Side Angle Pose. The name is derived from the Sanskrit words "utthita" meaning "stretched," "parsva" meaning "side," "kona" meaning "angle," and "asana" meaning "pose."
How to get into Utthita Parsvakonasana?
Begin by standing at the front of your mat in Tadasana (Mountain Pose).
Take a step back with your left foot, turning it outwards at a 90-degree angle.
Bend your right knee, making sure it is directly above your ankle, and keep your left leg straight.
Extend your arms out to the sides, parallel to the floor.
On an exhale, reach your right hand down and place it on the outside of your right foot. If you can’t reach the floor, you can place your hand on a block or your shin.
Extend your left arm up towards the ceiling, keeping it in line with your shoulder.
Gaze up at your left hand and hold for several breaths.
To come out of the pose, inhale and press down through your right foot to lift your torso up, bringing your arms back to the side of your body.
Repeat on the other side.
Note: Make sure to engage your core and keep your chest lifted throughout the pose. Also, be mindful of your knee alignment and avoid letting your knee fall inward.
Modifications
There are several modifications to Uttitha Parsvakonasana that can make the pose more accessible or challenging depending on your individual needs and abilities:
Using a block: For those who cannot reach the ground with their hand, a block can be placed under the bottom hand for support.
Knee on the ground: If you have difficulty balancing in the pose, you can lower the back knee to the ground.
Bind: A bind can be added by wrapping the top arm behind the back and reaching the bottom arm underneath the front thigh.
Half bind: If you are not yet able to bind, you can start with a half bind by reaching the top arm over the ear and placing the hand on the hip or thigh.
Back against the wall: Practicing with the back against the wall can provide support and help with balance.
Chair: Using a chair for support can help those with balance issues or difficulty reaching the ground with their hand.
It's important to remember that modifications should be used to support your individual practice, and you should always listen to your body and avoid any movements that cause pain or discomfort.
Benefits
Stretches the legs: This pose stretches the hips, groin, hamstrings, and calves, which can help to increase flexibility and range of motion.
Strengthens the legs: The pose strengthens the quadriceps, hamstrings, and calves, which can help to improve balance and stability.
Opens the chest and shoulders: The pose can help to open the chest and shoulders, which can improve posture and breathing.
Stimulates digestion: The pose can help to stimulate digestion and relieve constipation.
Relieves back pain: The pose can help to relieve back pain and tension, especially in the lower back.
Calms the mind: The pose can help to calm the mind and reduce stress and anxiety.
Improves balance: The pose can improve balance and concentration.
Increases endurance: Practicing Uttitha Parsvakonasana can help to build endurance and stamina.
Overall, Uttitha Parsvakonasana is a great pose for building strength, flexibility, and balance, while also calming the mind and improving overall health and well-being.
Contraindications
Recent or chronic injury to the knees, hips, ankles or shoulders
High blood pressure
Heart problems
Neck injury or pain
Headache or migraine
Diarrhea or other digestive issues
Insomnia or other sleep disorders
Chakras
Muladhara (Root Chakra): The grounding aspect of this pose helps to activate the Muladhara chakra, located at the base of the spine.
Svadhisthana (Sacral Chakra): The twisting action of the pose stimulates the Svadhisthana chakra, located in the lower abdomen and associated with creativity and sensuality.
Manipura (Solar Plexus Chakra): The stretching of the side body in this pose can activate the Manipura chakra, located in the abdomen and associated with personal power and self-esteem.
Anahata (Heart Chakra): The open chest in this pose stimulates the Anahata chakra, located in the heart center and associated with love and compassion.
Vishuddha (Throat Chakra): The upward gaze in this pose can stimulate the Vishuddha chakra, located in the throat and associated with communication and self-expression.
Ajna (Third Eye Chakra): The focus on the breath and gaze in this pose can activate the Ajna chakra, located between the eyebrows and associated with intuition and inner wisdom.
Sahasrara (Crown Chakra): The upward-reaching energy of this pose can stimulate the Sahasrara chakra, located at the crown of the head and associated with spiritual connection and enlightenment.
Elements
Air
Water
Earth
Doshas
Uttitha Parsvakonasana can benefit all doshas, but it may be particularly helpful for balancing the Kapha dosha due to its energizing and heating nature.
History of Utthita Parsvakonasana?
The history and origins of Uttitha Parsvakonasana (Extended Side Angle Pose) are not precisely known, as there is no mention of this asana in ancient yogic texts. It is believed to be a modern-day asana created by yoga teachers in the West by combining elements of traditional yoga postures.
However, the pose shares similarities with some classical Indian dance postures, and it is possible that these influences may have played a role in its creation. Additionally, the pose is often included in contemporary yoga practices, and its popularity has grown over time due to its many health benefits.
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