Utthita Parsvakonasana aims to stretch your spine, chest, and waist and tones your legs and knees. If the Sanskrit name sounds unfamiliar to you, let us explain its meaning. Utthita means extended, parsva stands for side, and kona can be translated as the angle. In English, we call Utthita Parsvakonasana as Extended Side Angle Pose.
Here we have listed the correct approach and aligned instructions for you:
- Stand in Tadasana
- Bring your right leg behind to the end of the mat
- Your left foot is pointed forward and your right foot should be in a 45°angle
- Press both feet firmly on the mat
- Bend your left knee and bring your left thigh parallel to the ground (90°angle with the lower leg)
- Now bring your arms to the sides on your shoulder level and pull your hands away from your body
- Fix your hips facing to the right side of your mat (keep them in one line)
- Extend your upper body and stretch your left arm all the way down to your left foot
- Touch the floor or place your hand on a block next to your foot
- Raise your right arm up, both arms are in one line
- Feel the stretch in the right waist, both shoulders, legs, and chest.
- Stay in this final pose for 20 seconds and then slowly come up
- Change the side and repeats 2 times
- Increases mental strength
- Stretches the spine, chest, waist, and shoulders
- Tones the groins
- Gives strength to the knees, ankles, and entire legs
This posture should be avoided in case of knee or hip injuries.
To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.