Yoga for Beginners Intro – Part 12 of 20

Extended Side Angle
Sanskrit Name: Utthita Parsvakonasana
Utthita = extended
Parsva = side
Kona = angle

Prev | Next

Yoga for Beginners Intro – Part 12: Extended Side Angle

Sanskrit Name: Utthita Parsvakonasana
Utthita = extended
Parsva = side
Kona = angle

Benefits

  • Another full body posture that increases the strength and the flexibility of the whole body while integrating awareness of the body as a single unit
  • Specifically increases strength and flexibility of the quadriceps as well as other muscles of the legs, hips, pelvis, back and arms
  • Increases mobility deep in the hip joints
  • Stretches the entire side body (waist and lateral rib cage areas)
  • Opens and expands the chest
  • Stabilizes the knees and ankles
  • Develops balance and coordination
  • Improves digestion and elimination
  • Tones the body therefore aids in weight reduction

Points:

  • Heels in one line (front knee and hip also stay in this line)
  • Press outer edge of back foot into the mat
  • Keep back leg straight and strong (firm up thigh)
  • Front knee is directly above the ankle and the knee cap points towards the second and third toe
  • Stack the top shoulder over the lower shoulder so they are in the same plane; stay mindful that the bottom shoulder moves back not forward
  • Stretch the whole side of the body as you open the chest towards the ceiling
  • Ground down through the back leg to the outside edge of the back foot as you stretch from the side of the waist up through the arm and fingers

Modifications:

  • Eventually the bottom hand will come down to the floor; in the beginning place the forearm on the thigh of the front leg or the hand on a block directly in front of the ankle
  • If the shoulder is tight and it is difficult to bring the arm overhead so that the upper arm is by the ear just continue to reach the arm straight up towards the ceiling until you develop more flexibility in that shoulder

Leave a Reply