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Extended side angle pose (Utthita parsvakonasana) steps, benefits and precautions

The extended side angle pose or Utthita parsvakonasana helps to stretch your legs, chest, shoulders, spine and abdomen. It is a standing yoga pose.

Extended side angle pose benefits and precautions

Utthita parsvakonasana meaning

The name of this asana is composed of four words.

  • ‘Utthita’ meaning extended
  • ‘Parsva’ meaning side
  • ‘Kona’ meaning angle
  • ‘Asana’ meaning pose
Extended side angle pose (Utthita parsvakonasana) steps, benefits and precautions

How to do extended side angle pose?

Here is a step by step guide on how to do extended side angle pose or Utthita parsvakonasana.

Step one

Stand in Tadasana on the floor with your arms on the side. Create a distance of about 1 meter between both your feet. Now turn your right foot towards the outward direction by 90 degrees. 

If you are practicing this on a yoga mat, you should stand facing the longer side of the yoga mat. After rotating your right foot, it should be pointing towards the short side of the yoga mat.

Rotate your left foot about 45-60 degrees towards your right foot.

Step two

Take a deep breath and raise your hands to the level of your shoulders.

Step three

Bend your right leg in such a way that the lower part of your right leg forms at 90 degree angle with your thighs. The thigh of your right leg will be parallel to the floor/yoga mat at this point.

Step four

Bend your body from the waist towards the right side and bring your right arm down towards the floor on the same side. In the final position, your right arm should be touching the floor right next to your feet. For new practitioners, touching the floor in the initial stages will be difficult, they can use a yoga prop like yoga block for support in this step.

Bring your left hand over your head to the right side. It should be passing right above your left ear in this pose.

Step five

Ensure that you have kept your spine in an erect position and try to hold the posture for 30-45 seconds. Keep breathing normally while you are holding the pose.

Step six

To release the pose, take a deep breath and lift your right hand from the floor and straighten your right leg. Bring your left hand down and get back to your starting position from step 1.

Step seven

Repeat step 1 to step 6 for the left side of your body.

Benefits of the extended side angle pose

  1. Utthita parsvakonasana helps in improving the overall stamina of your body.
  2. If you are someone who suffers from issues of knee pain, you will be able to overcome these with the regular practice of this yoga pose.
  3. This pose also helps in improving the performance of your digestive system.
  4. It gives a complete stretch to your full body and can be very useful for losing weight. It also helps in slimming your waist and hips by helping you to get rid of fat in these areas of your body.
  5. The extended side angle pose provides a good stretch to your spine as well.
  6. The yoga pose can also help people who are facing nagging issues like leg or knee pain and less muscle strength in the lower part of the body.
  7. It improves your overall well being and helps in getting rid of issues like back pain, constipation and sciatica.

Precautions and contraindications

  1. This yoga pose should not be performed by practitioners who have nagging headache and migraine problems.
  2. Anyone with heart issues or problems like high or low blood pressure should avoid this yoga pose.
  3. If you have a neck, leg or groin injury you should consult an experienced yoga practitioner before you include this asana in your daily yoga practice.

Related yoga poses to extended side angle pose

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