Utthita Parsvakonasana (Extended Side Angle Pose) –Alignment & Benefits

Utthita Parsvakonasana aims to stretch your spine, chest and waist and tones your legs and knees. If the Sanskrit name sounds unfamiliarwith you, let us explain its meaning. Utthita means extended, parsva stands for side and kona can be translated as angle. In English, we call it Extended Side Angle Pose.

Here we have listed the correct approach and aligned instructions for you:

  1. Stand in Tadasana
  2. Bring your right leg behind to the end of the mat
  3. Your left foot is pointed forward and you right food should be in a 45°angle
  4. Press both feet firmly on the mat
  5. Bend your left knee and bring your left thigh parallel to the ground (90°angle with the lower leg)
  6. Now bring your arms to the sides on your shoulder level and pull your hands away from your body
  7. Fix your hips facing to the right side of your mat (keep them in one line)
  8. Extend your upper body and stretch your left arm all the way down to your left foot
  9. Touch the floor or place your hand on a block next to your foot
  10. Raise your right arm up, both arms are in one line
  11. Feel the stretch in the right waist, both shoulders, legs and chest.
  12. Look up
  13. Stay in this final pose for 20 seconds and then slowly come up
  14. Change the side and repeats 2 times

Benefits:

  •  Increases mental strength
  • Stretches the spine, chest, waist and shoulders
  • Tones the groins
  • Gives strength to the knees, ankles and entire legs

Contra-indications:

 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.


There are 17 comments

    1. BipinJi

      Namaste Susanne
      thank you so much for your kind comment here. We are very happy to read that you enjoyed our 200 hour yoga teacher training in April this year. We always aim to create a caring and peaceful environment for our students so that they can learn well and be relaxed.We hope to meet you again, are you planning to do another Yoga Teacher Training in India? Much live,
      Your Gyan Yog Breath Team

  1. Crom

    Hello sir
    I want going 300 hours yoga teacher training in December how I will be book you course. I had 200 hours yoga teacher training in us. I want more experience about philosophy so I want join you yoga ttc

    1. BipinJi

      Namaste Crom,
      You are most welcome to join our advanced 300 hour yoga teacher training starting on the first of December 2018! It’s great that you completed a 200 hour yoga teacher training before! Was it Yoga Alliance registered?
      We just sent you an email with all Infos regarding arrival, course, departure & accommodation.
      Just take a look! 🙂
      We are looking forward to meeting you and hope to hear from you soon!

      Love and Light
      Your Gyan Yog Breath Team

  2. Reggana

    Namastey everyone have a nice day thanks for sports me in yoga teacher training in India I feel so glad

    1. BipinJi

      Namaste Reggana
      We wish you a beautiful day tool 🙂 We always aim to support you and any of our students as we feel very glad to be in this yoga journey together. A Yoga Teacher Training in India means learning all the secrets of yoga while being guided individually, thats at least how we aim to do it 🙂
      Please visit us again dear, we hope to hear from you soon!
      Love and Light
      Your Gyan Yog Breath Team

  3. Lisa

    Hello friends nice with you to all have join with me yoga teacher training in India thanks for sports me in this way

    1. BipinJi

      Namaste Lisa, thank you for joining our Yoga Teacher Training in India. It was so nice to have you on this course and feel lucky to be inspired by your amazing art!
      We hope all is going well at home!
      Thank you so much for recommending Gyan Yog Breath to your friends, we hope we will meet some of them at our next yoga teacher training!
      🙂
      Love and Light
      Your Gyan Yog Breath team

  4. Jamila

    Namaste yogis my yoga family thank you for supporting me in my way in yoga teacher training thanks

    1. BipinJi

      Namaste Jamila, thank you for your lovely comment & contribution to our blog. We are so happy that you are part of our yoga teacher training in india and hope that we get to meet you again one day 🙂
      Stay as positive and smiling as you are 😀
      Love and Light
      Your Gyan Yog Breath Team

    1. BipinJi

      Namaste dear So Chi
      We hope you are well! Thank you for your sweet comment and recommendations. It was a pleasure to meet you for our 200 hour yoga teacher training in india! Thank you for joining our yoga teacher training course in india and sharing your positivity with us all! You are a true inspiration!
      We hope that our paths will cross again!

      Love and Light
      Your Gyan Yog Breath Team

  5. Robin

    It’s very much what we expected in yoga teacher training.i not have learned in us many things in my first yoga teacher training.Teacher are so great food are so good. Thanks

    1. BipinJi

      Dear Robin, thank you for your lovely words!
      thank you so much for you comment on our Gyan Yog Breath blog!
      We arevery happy that you had a fantastic time here and feel very lucky that you chose our yoga teacher training course in india!
      We hope that you will visit us again some time? 🙂
      Love and Light
      Your Gyan Yog Breath Team

  6. Malina

    Hi yoga family I miss all yoga staff so kind always quick helping during yoga teacher training

    1. BipinJi

      Namaste Malina
      We miss you too! Thanks for your sweet comment! It was great to meet you and have you on our 200 hour yoga teacher training in india!
      Please visit us again some time! We also cordially invite you to join our 300 hour yoga teacher training in india next year if you have time!

      Love and Light
      Your Gyan Yog Breath Team

    2. BipinJi

      We miss yo, too, Malina!
      Thanks for joining our yoga teacher training school and being part of our yoga family 🙂
      Love and Light
      Your Gyan Yog Breath Team

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