Utthita Parsvakonasana (Extended Side Angle Pose) and modifications
Yoga

How to practice: Utthita Parsvakonasana (Extended Side Angle Pose)

By: Delight Yoga

Six simple Fundamental Asanas (postures) build the foundation of an Astanga Vinyasa Yoga practice. They are often called “standing positions” because they are composed of six relatively easy standing asanas. Parsvakonasana is the fourth of these fundamental postures.

The six fundamental postures are right at the beginning of every Astanga Yoga practice. No matter how advanced you are, after five rounds of Surya Namaskara A and B, you start with these postures. Here, you carry the rhythm you have set up in Surya Namaskara A & B in a flow from asana to asana. With this solid basis, you are perfectly prepared to enter whichever series you are practising.

Utthita Parsvakonasana, or 'Extended Side Angle Pose', creates a stretch along the top side of the body, from the back heel through the raised arm. What’s often neglected is the need to match the stretch along the underside of the torso. It might be better, then, to think of Utthita Parsvakonasana as the “Extended Sides Angle Pose.”

How to practice- Utthita Parśvakoṇāsana (Extended Side Angle Pose).jpeg

Utthita Parsvakonasana Instructions

  1. ekam
    Inhale, stepping back with the right foot.
    Dhristi: to the tip of the hand (hastagre)

  2. dve
    Exhale, bending into the right knee, place right hand on the outer edge of the right foot
    Dhristi: to the tip of the foot​ (padayoragre)

    5 breaths, Utthita Parsvakonasana (right side)
    Dhristi: to the tip of the hand (hastagre)

  3. trini
    Inhale, square up, turn.
    Dhristi: to the tip of the hand (hastagre)

  4. catvari
    Exhale, bending into left knee, place left hand on outer edge of left foot
    Dhristi: to the tip of the foot (padayoragre)

    5 breaths, Utthita Parsvakonasana (left side)
    Dhristi: to the tip of the hand (hastagre)

  5. pañca
    Inhale, square off to side (turn)
    Dhristi: to the nose (nasagre)

    Exhale, stepping to the front of the mat, Samasthitih
    Dhristi: to the nose (nasagre)

Utthita Parsvakonasana Benefits

  • Strengthens and stretches the legs, knees, and ankles.

  • Strengthens the groin, spine, waist, chest and lungs, and shoulders.

  • Stimulates abdominal organs.

  • Increases stamina.

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