Sanskrit Name: Utthita Parsvakonasana (उत्थित पार्श्वकोणासन)
English Name: Extended Side Angle Pose
Type of Yoga: Hatha Yoga
Level of Yoga: Basic
Duration: As per your capability or 30 to 60 seconds
Target Area: Shoulders, Legs, Groin, Thorax, Vertebral column, Abdomen, Lungs, Knees and Ankles
Strengthens: Ankles, Legs, Knees
Do you want to lose extra fat from your chubby waist? Then you must try Utthita Parsvakonasana (Extended Side Angle Pose) since it is a wonderful yoga posture to help you reduce waist fat. In addition, it will tone your figure, balance and strengthen your shoulders, hamstrings, hips, spine, and chest. It also improves digestion and helps in relieving stress.
What Does It Mean By Utthita Parsvakonasana (Extended Side Angle Pose)?
The name Utthita Parsvakonasana comes from the Sanskrit language
The First word is “Uthita (उत्थित)”, which means “extended”,
The Second Word is “Parsva (पार्श्व)”, which means “side”,
The third word is “Kona (कोणा)”, which means “angle”,
And the fourth word is “Asana (आसन)”, which means “yoga pose”
In this article, we are going to explain the ways and the benefits of doing the Utthita Parsvakonasana (Extended Side Angle Pose). Together, it has also been mentioned that be careful what to do during the asana and also the preparatory and follow-up poses of the Extended Side Angle Pose.
Preparatory Poses of the Utthita Parsvakonasana:
You can do this yoga poses before doing the Extended Side Angle Pose, which will open up your hamstring, hip, and thighs in adequate amounts.
- Padahastasana or Hand to Foot Pose
- Padangusthasana or Big Toe Pose
- Virabhadrasana II or Warrior Pose II
- Parivrtta Trikonasana or Revolved Triangle Pose
- Supta Virasana or Reclining Hero Pose
- Utthita Trikonasana or Extended Triangle Pose
Methods Of Doing The Utthita Parsvakonasana
At first stand in Tadasana or Mountain Pose
While inhaling take your feet around 4 to 4.5 ft. away from each other
Turn your left foot in 10 to 20° angle, and turn your right foot back to 90° angle. Align your right heel with your left heel
Slowly raise your hands until the hands are straitened in your shoulder blades
Right palm should be on the floor or on the ankles, according to your ability
Keep in mind that while doing so, keep your torso and right leg in one direction
Keep your left ankle firmly on the ground and bend your right knee until the knee comes straight above the ankle
If you have such flexibility, then place your right thigh parallel to the floor.
Turn your left hip slightly to the right side
Take care that you turn from your hip joints and not from your back joints
Raise your left arm towards the ceiling and forward by the side of your left ear
Finally, your left hand and leg should be in a straight line
Now lift your head upwards so that you can see your left fingertips
Stay in the asana for 30 to 60 seconds
Gradually, such as strength and flexibility in your body, you can increase the time, however, do not exceed 90 seconds
Straighten the head to get out of the asana, lower the left hand down, straighten the torso back and take the legs back in
After practicing it on the right side of the body, turn your left and repeat all the steps on the left side of your body too
If you have trouble keeping yourself or going to the bottom, then you can take support of a block.
Choose the height of the block according to your comfort
If you do not have a yoga block, you can use any other item on which you can rest the hand and it can bear your weight.
Follow-up Poses of Utthita Parsvakonasana:
You can practice these Asanas after the Utthita Parsvakonasana or the Extended Side Angle Pose:
- Parivrtta Parsvakonasana or Revolved Side Angle Pose
- Ardha Baddha Padmottanasana or Half Bound Lotus Standing Forward Bend
- Bakasana or the Crow Pose
- Prasarita Padottanasana or Wide-Legged Forward Bend
- Utthita Hasta Padangusthasana or Extended Hand-To-Big-Toe Pose
- Parsvottanasana or Intense Side Stretch Pose
Precautions To Utthita Parsvakonasana:
If you are suffering from high Blood Pressure then instead of lifting your head upwards in the last step, keep the head down so that your vision is on your toes.
Those who have insomnia, headache, or low blood pressure, should not practice the Extended Side Angle Pose
If there is a pain in your neck, keep the head straight instead of keeping it upwards in the last so that you do not stress your neck
Do not put too much emphasis on your physical capacity
Benefits of Utthita Parsvakonasana
- Strengthens hips, granites, hamstrings and pittas, and shoulders, chest, and spinal cord
- Regular practice of this asana stretches your feet, knees, and ankles and makes them strong
- Relieves back pain, especially in the second trimester of pregnancy
- Therapeutic treatment for constipation, infertility, back pain, osteoporosis, cystic and menstrual problems.
- Stimulates the abdominal organs
- Groves and waist expands
- Increases stamina
- Increases lung capacity and tone the heart muscles