Utthita Parshvakonasana

Utthita-Parshvakonasana Yoga-Asana Nina-Mel

Utthita Parshvakonasana (Sanskrit: उत्थित पार्श्वकोणासन; IAST: Utthita Pārśvakoṇāsana), or Extended Side Angle Pose, is a standing asana in modern yoga as exercise. It is a pose that emphasizes the stretching of the sides of the body and strengthening the legs. The name comes from the Sanskrit words utthita meaning "extended", parshva meaning "side" or "flank", kona meaning "angle", and asana meaning "posture" or "seat".

Etymology and origins

The pose is a relatively recent addition to the yoga tradition, not found in medieval Hatha Yoga texts. It is, however, included in the 20th-century teachings of Tirumalai Krishnamacharya and his students, which have been highly influential in the development of modern yoga as exercise.

Description

In Utthita Parshvakonasana, the practitioner begins in Tadasana (Mountain Pose), then steps or jumps the feet apart to a distance of about 4 to 5 feet. The back foot is turned in slightly, and the front foot is turned out 90 degrees. The practitioner exhales and bends the front knee directly over the front ankle, so that the shin is perpendicular to the floor. The back leg remains straight and strong. The practitioner then extends the torso over the front leg and places the same side hand on the floor or a block outside the front foot. The opposite arm is stretched over the head, in line with the body, creating a strong stretch along the side of the body.

Benefits

Utthita Parshvakonasana strengthens and stretches the legs, knees, and ankles. It stretches the groins, spine, waist, chest, and lungs, improving breathing capacity. This pose also stimulates abdominal organs, aiding in digestion. Regular practice can improve balance and concentration.

Variations

Several variations of Utthita Parshvakonasana exist to accommodate different levels of flexibility and strength. These include placing the lower hand on the inside of the front foot, resting the forearm on the thigh of the front leg, or extending the top arm towards the front of the room instead of over the head, which reduces the intensity of the side stretch.

Precautions

Individuals with high blood pressure, insomnia, or headache should approach this pose with caution and may need to avoid it. Those with neck problems should not turn their head to look up at the top hand but instead look straight ahead or down at the floor.

See also

• List of asanas
• Yoga as exercise