Utthita Parsvakonasana or Extended Side Angle Pose & Its Benefits

The name Utthita Parsvakonasana comes from Sanskrit where “Utthita” means “Extended”, “Parsva” means “side” or “flank”, “Kona” means “Angle” and “Asana” is “pose”.
Utthita Parsvakonasana or Extended Side Angle Pose utilizes all muscles of the body there by stretching hips, knee, legs and angle there by increasing the strength and stamina of the body.

This Yogasana stretches the sides of the body and supplies oxygen to the muscles that are usually undernourished and tight.

Utthita Parsvakonasana or Extended Side Angle Pose is sometimes referred simply as Parsvakonasana.

• To start practicing Utthita Parsvakonasana or Extended Side Angle Pose, stand in Tadasana.
• Take your feet 3-4 inches apart while exhaling
• To practice Utthita Parsvakonasana or Extended Side Angle Pose, raise your arms parallel to the floor and take them to the sides with shoulder blades wide and palms down.
• Turn your left foot in slightly to right and right foot out to ninety degrees in such a way that the front foot is parallel to the edges of the mat lengthwise.
• While performing Utthita Parsvakonasana, make sure that the knee of the back leg is not bent and is in the same direction as your toes.
• Between both your feet feel your spine straightened and stretched.
• Bend the knee of the front leg and keep it in line with the ankle. Do not extend the knee beyond the ankle.
• Bend the knee until the thigh of the front leg is parallel to the floor.
• Next step to do Utthita Parsvakonasana or Extended Side Angle Pose involves raising your torso and bring it in line with your back leg.
• Also, take your left arm to touch the ground and right arm straight up.
• Look straight up to the tip of your hand above your head or on the top.
• Keep your breathing constant in this position.
• Maintain this position for 20 – 30 seconds.
• Practice Utthita Parsvakonasana or Extended Side Angle Pose on the other side as well.
• To release the pose, the back foot should be pressed firmly.
• Exhale while coming to the straight posture with your arms pressed at shoulder height.
• Move after feet so that they come straight in direction with your body.
• After doing or Utthita Parsvakonasana or Extended Side Angle Pose Relax for a few seconds in a relaxation Yogasan like Shavasan.

• Utthita Parsvakonasana or Extended Side Angle Pose relieves menstrual discomfort.
• Performing this yoga asana regularly is beneficial in curing Infertility.
• One of the benefits of regular practice of Utthita Parsvakonasana or Extended Side Angle Pose is that it helps in strengthening the hip, knee, ankle, and shoulder is done with.
• Utthita Parsvakonasana creates traction in spine which helps in nourishing vertebral discs.
• It strengthens the abdominal orders thereby increasing the stamina of the body.
• It is said to cure Osteoporosis.
• It helps in getting rid of Sciatica.
• Utthita Parsvakonasana or Extended Side Angle Pose is very beneficial for people with lower back pain.
• Regular practice of Utthita Parsvakonasana is said to relieve Constipation.

• Insomniac people should not perform Utthita Parsvakonasana or Extended Side Angle Pose
• People with High and Low blood pressure should not perform Utthita Parsvakonasana
• Utthita Parsvakonasana or Extended Side Angle Pose should not be practiced by people with headache.
• If you have severe neck problems like cervical etc. do not turn your head, instead look straight and keep your neck long.

• While performing Utthita Parsvakonasana or Extended Side Angle Pose it is very important to do it in proper alignment.
• Always try and start building the pose from ground by fixing you toe and then knee and thigh and then move up to place your hands. You should practice the asana from ground up.
• While doing Utthita Parsvakonasana or Extended Side Angle Pose always align your knee in the direction of your toe otherwise the alignment will be incorrect and the desired results won’t be achieved.
• As you start practicing the advanced pose, the body tends to come forward instead of being in line, thus unbalancing the pose.

Also Read:

• Steps to do Parsavkonasana or Lateral Angle Posture & Its Benefits