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[[File:Utthita_Parsvakonasana.png|thumb|right|''Utthita Parsvakonasana'']]
 
[[File:Utthita_Parsvakonasana.png|thumb|right|''Utthita Parsvakonasana'']]
  
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'''Utthita Parsvakonasana''' (oo-TEE-tah parsh-wah-cone-AHS-anna). or Extended Side Angle Pose is an asana. It involves using many essential muscle groups: legs, ankles, groin, chest, lungs, shoulders, spine, and the abdomen.
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The name '''Utthita Parsvakonasana''' comes from Sanskrit where '''Utthita''' means '''Extended''', '''Parsva''' means '''side''' or '''flank''', '''Kona''' means '''Angle''' and '''Asana''' is '''pose'''.
  
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== Etymology ==
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==Technique==
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# Start in Tadasana (Mountain Pose). On an exhalation, step your feet 3–4 feet apart. If you feel as though your feet are slipping, shorten your stance slightly. (If your legs are too far apart, it’s difficult to find stability. As you gain flexibility, you can widen your stance.) Rest your hands on your hips. Turn your right foot out so that your toes face the front of your mat; turn your left foot slightly in. Align your right heel with your left heel.
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# Engage your quadriceps muscles by lifting your kneecaps toward your thighs. Bend your right knee to bring your right shin and thigh to a 90-degree angle with your right kneecap in line with your right ankle.
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# On an inhalation, extend your arms out to your sides. Then, reach them up overhead and lengthen through your sides. Allow your pelvis to shift: Rotate your left hip slightly forward, and shift your right hip back as you begin to fold to the right. Keep your torso and spine long as you side bend.
 +
# Place your right hand to the outside of your right foot. Sweep and extend your left arm over your left ear, maintaining a straight line from your left foot all the way up to your left fingertips. Your palm should be facing down. Attempt to widen your collarbones to create space between your left shoulder and left ear.
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# Press through your outer left foot. Keep your head neutral, or turn it to gaze at your left thumb. Hold here for 5–10 breaths. Repeat on the other side.<ref name="Technique"/>
  
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The name comes from the Sanskrit words utthita meaning "extended", parsva meaning "side or flank", kona meaning "angle", and asana meaning "posture or seat".
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==Technique in pictures/animation==
  
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== Description ==
 
  
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Utthita Parsvakonasana is usually performed in two parts, facing left and then again facing right. Begin standing with the both feet apart, approximately three to four ft. or one leg length. Starting with the left side, turn the left foot slightly to the right, and the right foot out to the right ninety degrees. Align the back of the left heel with the arch of the right foot. Bend the left knee over the left ankle, so that the left shin is perpendicular to the floor. Press and anchor the left and right football mound and heels to the floor in order to improve stability. Firm the thighs and spin the right thigh outwardly. Rotate the torso and squeeze the shoulder blades together against the back. Extend the right arm straight up toward the ceiling, turning the pinky finger side down parallel to the floor and reach the right arm energetically over the right ear. The left arm can either press into the floor, grasp the left ankle/foot, rest on the left thigh, or on top of a block. Stretch from the grounded right foot out to the finger tips of the right hand, lengthening the entire right side body. Turn the head and gaze above the right arm, which intensifies the twist. Actively push the left knee against the right arm, and tilt the tail bone towards the pelvis. Focus on the breath. Return to standing, the pose is then repeated on the left.
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==Effects==
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* Utthita Parvakonasana strengthens the thighs, the knees, legs and ankles.
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* It is good for developing stamina and endurance
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* It develops the sense of balance.
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* It tones the organs in the abdomen and improves intestinal peristalsis, relieving constipation.
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* It expands the thorax improving lung capacity.
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* Utthita Parvakonasana stretches the waist and the groin muscles.<ref name="Effects"/>
  
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== Benefits ==
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==Related Asanas==
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* [[Adho Mukha Svanasana]]
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* [[Supta Baddha Konasana]]
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* [[Prasarita Padottanasana]]
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* [[Siddhasana]]
  
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There are many benefits that come from practicing this pose. Yoga Journal claims that the practice of this asana improves and strengthens the legs, knees, and ankles. Practicing this pose also stretches the groin and waist. Another benefit is from the twisting of the spine. Twisting is a way to cleanse and reduce stress within the abdominal area. This leads to better digestion through the stimulation of abdominal organs and a healthier body. Twisting and revolving opens the chest also creates benefits for the body. this enhances lung capacity and tones the muscles of the heart. Yoga: The Path to Holistic Health. It also allows for deeper access and strengthening of the shoulders as well as better posture. Lastly, staying balanced is both mentally and physically very important for this asana and others; therefore by incorporating this pose into practice, balance and stamina improve greatly.
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==Special requisites==
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Avoid this asana if you have the following conditions:
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* Headache
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* High or low blood pressure
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* Insomnia
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==Initial practice notes==
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* Keep your heels anchored to the floor as you bend the front knee in the pose, and
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* Touch the fingertips of the lowered hand on the floor<ref name="Initial practice notes"/>
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==References==
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<references>
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<ref name="Technique">[https://www.yogajournal.com/poses/5-steps-master-utthita-parsvakonasana "Methodology"]</ref>
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<ref name="Initial practice notes">[http://www.stylecraze.com/articles/extended-side-angle-pose-how-to-do-and-what-are-its-benefits/#Beginner’sTip "Beginers tips"]</ref>
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<ref name="Effects">[http://www.yogicwayoflife.com/utthita-parsvakonasana-extended-side-angle-pose/ "Health benefits"]</ref>
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</references>
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==External Links==
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* [https://www.yogaoutlet.com/guides/how-to-do-extended-side-angle-pose-in-yoga Utthita Parsvakonasana on yogaoutlet.com]
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* [https://www.ekhartyoga.com/articles/pose-of-the-week-extended-side-angle-pose-utthita-parsvakonasana Utthita Parsvakonasana on ekhartyoga.com]
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* [https://www.gaia.com/article/extended-side-angle-pose-utthita-parsvakonasana Utthita Parsvakonasana on gaia.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]

Revision as of 16:12, 26 June 2018

Utthita Parsvakonasana

The name Utthita Parsvakonasana comes from Sanskrit where Utthita means Extended, Parsva means side or flank, Kona means Angle and Asana is pose.

Technique

  1. Start in Tadasana (Mountain Pose). On an exhalation, step your feet 3–4 feet apart. If you feel as though your feet are slipping, shorten your stance slightly. (If your legs are too far apart, it’s difficult to find stability. As you gain flexibility, you can widen your stance.) Rest your hands on your hips. Turn your right foot out so that your toes face the front of your mat; turn your left foot slightly in. Align your right heel with your left heel.
  2. Engage your quadriceps muscles by lifting your kneecaps toward your thighs. Bend your right knee to bring your right shin and thigh to a 90-degree angle with your right kneecap in line with your right ankle.
  3. On an inhalation, extend your arms out to your sides. Then, reach them up overhead and lengthen through your sides. Allow your pelvis to shift: Rotate your left hip slightly forward, and shift your right hip back as you begin to fold to the right. Keep your torso and spine long as you side bend.
  4. Place your right hand to the outside of your right foot. Sweep and extend your left arm over your left ear, maintaining a straight line from your left foot all the way up to your left fingertips. Your palm should be facing down. Attempt to widen your collarbones to create space between your left shoulder and left ear.
  5. Press through your outer left foot. Keep your head neutral, or turn it to gaze at your left thumb. Hold here for 5–10 breaths. Repeat on the other side.[1]

Technique in pictures/animation

Effects

  • Utthita Parvakonasana strengthens the thighs, the knees, legs and ankles.
  • It is good for developing stamina and endurance
  • It develops the sense of balance.
  • It tones the organs in the abdomen and improves intestinal peristalsis, relieving constipation.
  • It expands the thorax improving lung capacity.
  • Utthita Parvakonasana stretches the waist and the groin muscles.[2]

Related Asanas

Special requisites

Avoid this asana if you have the following conditions:

  • Headache
  • High or low blood pressure
  • Insomnia

Initial practice notes

  • Keep your heels anchored to the floor as you bend the front knee in the pose, and
  • Touch the fingertips of the lowered hand on the floor[3]

References

  1. ↑ "Methodology"
  2. ↑ "Health benefits"
  3. ↑ "Beginers tips"

External Links

Retrieved from "https://ayurwiki.org/index.php?title=Utthita_Parsvakonasana&oldid=17152"