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Utthita Parsvakonasana (Extended Side Angle Pose) Guide, Benefits And Beginner Tips

Utthita Parsvakonasana (Extended Side Angle Pose) is a standing yoga pose that the torso angled and stretched from the tip of the extended finger to the outer heel. It was used to tone the side body muscles in Vinyasa flow.

Utthita Parsvakonasana Sanskrit Meaning

“Utthita” means Extended, “Parsva” means Side body and “Konasana” means Angle Pose

Utthita Parsvakonasana is defined as an active extension of the side body bound at an angle when the root terms are combined. In short, it’s known as Parsvakonasana, or the side angle pose.

Extended side angle pose is accomplished by stretching the side body to a specific position where you are measuring the length from your heel to your fingertips above.

Although it is a beginner-level pose, if it is difficult for you, it can be practiced as a combination of Utthita Trikonasana and Warrior pose 2. The legs in this pose are similar to those in Warrior 2 and the hands to those in the extended triangle pose.

Although Parsvakonasana is a popular pose, it is not included in medieval Hatha yoga. Later, it was added to the list of yoga asanas by Krishnamacharya‘s School of Yoga.

How To Do Utthita Parsvakonasana

Preparatory Poses

• Vrksasana (tree pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Prasarita Padottasana (Intense leg stretch pose)

Utthita Parsvakonasana Steps

1. Begin in Tadasana at one side of your mat (in this case: left edge). Allow your hands to rest on your hips and take a long step from your right foot to the long side of the mat (right side).
2. Turn your right foot out at 90 degrees, allowing your pelvis to open toward the front, and bring your left foot in the same direction at 45 degrees.
3. With a gentle breath out, bend your right knee to 90 degrees and slowly descend your trunk. Maintain a parallel alignment of your thighs with the ground. Allow the quadriceps muscles to work by elevating the knee caps toward the thighs.
4. Breathe deeply here.
5. Exhale and stretch sideways through the crown of the head while tilting your body over the right leg. At the same time, reach down with your right hand and place it inside or outside of your right foot (wherever you feel comfortable to reach down).
6. Take your left hand (palm down) and place it parallel to your left ear and over your head.
7. Extend your left hand’s fingertips all the way down to the side ribs, waist, side thighs, and finally to the outer side of the left heel.
8. You can look up to the ceiling from beneath your left armpit if your neck allows it.
9. Take a few deep breaths and hold the final pose for a few moments. Continue to take deep breaths.
10. Exit the pose slowly, pressing your feet down, put your left arm on the left your thigh, and straighten the torso.
11. Alter your standing position, reverse the direction of your feet, and repeat the pose on the opposite side (left)

Step By Step Video Tutorial: Utthita Parsvakonasana

Follow Up Poses

• Malasana (garland pose)
• Bakasana (crane pose)
• Baddha Konasana (bound angle pose)

Tips For Beginners

Bring your back leg against the wall or ask a friend to hold your back leg to support your body in the wide stretch of Parsvakonasana.

If you find it difficult to stand firmly with your legs wide apart, start with smaller gaps and try to stay as comfortable as possible.

Modifications & Props

Make a noose out of a strap and have a friend hold the bend leg thighs through it. It will support your inner groins and allow you to hold the pose for a longer period of time.

Another variation for Parsvakonasana involves keeping the lower arm in front of the bent-knee thigh. This will aid in improving the stretch at the front groin.

Precautions and Contraindications

Parsvakonasana should not be practiced if you have a knee or hip injury because the body is supported over one bent leg and two stretched legs.

If you have a migraine, headaches, vertigo, or other symptoms, it is recommended that you practice balancing breath like anulom vilom pranayama before it, or you may experience restrictions in neck movements.

People with hypertension should do it at a low intensity, such as by lowering stretched hand elevation.

Utthita Parsvakonasana Benefits

1. Utthita Parsvakonasana is beneficial for strengthening the knees, calves, ankles, and thighs. This pose strengthens the quadriceps by keeping the legs at the proper angle while stretching the body sideways. It will benefit people who have knee pain, back pain, or groin stiffness.
2. Overall leg strength in this pose improves balance for advanced postures.
3. Because the lungs and chest area are stretched in this pose, it improves lung capacity as well.
4. The perfect stretch of the side body massages the abdominal organs and aids in the secretion of digestive juices for better digestion.
5. Regular practice of the side angle pose reduces the likelihood of menstrual disorders and eliminates fertility-related issues.
6. This pose is ideal for burning waist and hip fat because it activates the side muscles of the body.
7. This yoga pose is beneficial to the heart muscles and cardiac health.
8. Utthita Parsvakonasana is a balancing pose for the chakras. It activates the Manipura Chakra, the Heart Chakra, the Root Chakra, and the Swadishthana Chakra.
9. This asana aids in the balancing of emotions, the release and healing of blocked energy, and the proper direction of the same. When you practice this pose, you will gain flexibility and a better flow of energy throughout your body.

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