Extended Side Angle Pose (Utthita Parsvakonasana)

Extended Side Angle Pose (Utthita Parsvakonasana)

Interesting Fact: Extended Side Angle Pose, or Utthita Parsvakonasana, is a dynamic standing posture that combines strength, flexibility, and balance. It is often used in yoga sequences to transition between poses, making it a versatile and foundational asana in many practices.

Benefits of Extended Side Angle Pose

Physical Benefits:

• Strengthens Legs: Builds strength in the legs, knees, and ankles.
• Stretches Side Body: Provides a deep stretch to the side body, from the feet to the fingers.
• Opens Hips: Helps to open and stretch the hips and groin.
• Improves Balance: Enhances balance and stability.

Energetic Benefits:

• Energizes the Body: Stimulates and energizes the entire body.
• Enhances Focus: Requires concentration, improving mental focus and clarity.
• Grounding: Helps ground the practitioner, fostering a sense of stability and calm.

Contraindications

• Knee Injuries: Avoid if you have knee pain or injuries.
• Hip Injuries: Use caution if you have hip issues.
• Shoulder Injuries: Not recommended for those with severe shoulder injuries.
• Neck Issues: Avoid looking upward if you have neck problems; keep the gaze forward or downward.

Practice Guide

1. Getting into the Pose:

• Starting Position: Begin in Warrior II (Virabhadrasana II) with your right foot forward and your left foot back.
• Right Elbow Placement: Bring your right elbow to rest on your right knee or place your right hand on the floor outside your right foot.
• Left Arm Extension: Extend your left arm over your left ear, creating a straight line from your left foot to your left fingertips.
• Hip Alignment: Ensure your right knee is directly over your right ankle and your left leg is straight and strong.

2. Dristi (Gaze):

• Upward Gaze: Look up towards your left hand if your neck allows. Otherwise, keep your gaze forward or downward.

3. Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by gently contracting the pelvic floor muscles.
• Uddiyana Bandha: Slightly draw the lower abdomen in and up to support the core.

4. Mudras (Hand Gestures):

• No Specific Mudra: Hands are actively engaged in supporting the body, so no specific mudra is used.

5. Breathing:

• Deep Breaths: Maintain deep, steady breaths through the nose, allowing the breath to flow naturally and calmly.

6. Counter Pose:

• Standing Forward Bend (Uttanasana): After holding Utthita Parsvakonasana, come into a forward bend to release the spine and hamstrings.

7. Exiting the Pose:

• Return to Warrior II: Inhale and lift your torso back to Warrior II.
• Straighten Legs: Straighten your front leg and bring your feet together.
• Shake Out: Shake out your legs to release any tension.

Pro Tips

• Use a Block: If you can’t reach the floor with your hand, use a block for support.
• Focus on Alignment: Prioritize keeping your spine long and your hips open over reaching the floor.
• Engage Core: Keep your core engaged to support your lower back and maintain balance.
• Stay Relaxed: Keep your shoulders relaxed and avoid tensing your neck.