Utthita Parsvakonasana, Parsvakonasana or Extended Side Angle Pose is a lengthening asana. Utthita translates to stretched, parsva to side and kona to angle. It's a intermediate asana which is lengthening, strengthening and also works on your balance. Parsvakonasana A and B are two variations of the same yoga pose, also known as Extended Side Angle Pose.
In Parsvakonasana A, the torso is extended over the front leg with the opposite arm reaching up towards the ceiling, while in Parsvakonasana B, the arm is extended over the ear and the gaze is directed towards the top hand.
How to perform Uttitha Parsvakonasana (Extended Side Angle Pose)?
Parsvakonasana A (Extended Side Angle Pose):
Begin in Tadasana (Mountain Pose) at the top of your mat. Step your feet about 3-4 feet apart, with your heels aligned.
Turn your right foot out 90 degrees and your left foot in slightly.
Inhale and extend your arms out to the sides at shoulder height.
Exhale and bend your right knee, making sure it is directly above your ankle.
Place your right hand on the floor on the inside of your right foot.
Inhale and lift your left arm up towards the ceiling.
Look up at your left hand if it feels comfortable for your neck.
Hold for 5-10 breaths.
Exhale and release your left hand to the floor. Inhale and come back up to Tadasana. Repeat on the other side.
Parsvakonasana B (Revolved Side Angle Pose):
Begin in Tadasana (Mountain Pose) at the top of your mat. Step your feet about 3-4 feet apart, with your heels aligned.
Turn your right foot out 90 degrees and your left foot in slightly.
Inhale and extend your arms out to the sides at shoulder height.
Exhale and bend your right knee, making sure it is directly above your ankle.
Place your left hand on the outside of your right foot, on the floor or on a block.
Inhale and extend your right arm up towards the ceiling.
As you exhale, twist your torso to the right, bringing your right arm across your body.
Look up at your right hand if it feels comfortable for your neck.
Hold for 5-10 breaths.
Exhale and release your right hand to the floor. Inhale and come back up to Tadasana. Repeat on the other side.
Note: In both variations, make sure to keep your front knee directly above your ankle and your back leg straight and engaged. You can also use a block under your bottom hand for support in Parsvakonasana A. In Parsvakonasana B, make sure to keep both hips level and not let the back hip sink down.
Modifications
Place a block under your bottom hand in Parsvakonasana A for support.
If you have difficulty balancing, practice with your back heel against the wall.
If you have knee pain, reduce the depth of the bend in your front knee.
If you have neck pain, look straight ahead rather than up at your hand.
Benefits
Strengthens and stretches the legs, hips, and spine.
Opens the chest and shoulders.
Develops balance and coordination.
Relieves tension in the neck and shoulders.
Stimulates the abdominal organs.
Stretches your back, hamstrings, chest and your whole side.
Works on your balance.
Lengthening.
Great during pregnancy if you are already familiar with the asana.
Contraindications
Knee injuries or pain.
Low back pain.
Shoulder or neck injuries.
High or low blood pressure.
Chakras
Parsvakonasana A stimulates the root, sacral, solar plexus, and heart chakras.
Parsvakonasana B stimulates the root, sacral, solar plexus, heart, and throat chakras.
Elements
Air, Water, Earth
Doshas
Parsvakonasana A can help balance Kapha and Vata doshas.
Parsvakonasana B can help balance Kapha, Pitta, and Vata doshas.
Dristhi
Look up at your top hand in Parsvakonasana A.
Look down at the floor in Parsvakonasana B.
History Of Uttitha Parsvakonasana (Extended Side Angle Pose)?
Parsvakonasana is believed to have originated in ancient India as part of the practice of yoga. The pose is named after the Sanskrit words "parsva" which means "side" or "flank," "kona" which means "angle," and "asana" which means "pose."
The earliest known text that describes a similar posture is the 5th century CE text, the "Yoga Kurunta," which was written by the Indian yoga teacher, Tirumalai Krishnamacharya. In the text, the posture is called "utthita parsvakonasana," which means "extended side angle pose."
Over time, Parsvakonasana has become a popular pose in various forms of yoga, including Hatha yoga, Ashtanga yoga, and Vinyasa yoga. Today, it is widely practiced around the world as a way to improve strength, flexibility, and balance in the body.
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