Utthita Parsvakonasana Steps, Benefits and Contraindications

Utthita Parsvakonasana outline

Utthita Parsvakonasana is comprised of four words:

  • Utthita means ‘extended’
  • Parsva means ‘side or flank’
  • Kona means ‘angle’
  • Asana means ‘yoga pose’.

It is pronounced as oo-TEE-tah parsh-vah-cone-AHS-anna

On the basis of its analysis, it is also known as Extended Side Angle Pose. Since, the yoga pose affects the many parts of body viz. legs, ankles, groin, chest, lungs, shoulders, spine and abdomen. Hence, in the modern perspective; it is known as modern yoga exercise.

Utthita Parsvakonasana Steps, Benefits and Contraindications

How to do Utthita Parsvakonasana step by step

  • Turn right foot to the right at 90 degree and left foot at 60 degree to the right side while keeping the left leg stretched out.
  • Come to the Tadasana.
  • Inhale and make a gap of one meter between your legs as per your convenience.
  • Raise the arms sideways at the shoulder level.
  • Bend right leg at knee forming a right angle with the thigh and the calf with right thigh parallel to the floor.
  • Exhale and bend from the waist to the right side and bring right arm down so that right armpit touches inner side of right knee and right side of upper trunk touches right thigh.
  • Place right palm on the floor by the inner side of the right foot.
  • In the final posture spine must be kept straight and the left foot flat on the floor.
  • Hold the posture for 30 seconds breathing normally.
  • Inhale and lift right palm from the floor, raise the trunk, straighten right leg and raise the arms and come back to the starting position.
  • Repeat it from the other side with the same procedure.

Top 10 benefits of Utthita Parsvakonasana

  1. Weight loss: It gives adequate stretch from fingers to toes. Maintaining the pose for a certain period of time along with regular practice of it helps to burn fats from the body and good if you want natural weight loss and wellbeing.
  2. Heart health: The yoga pose is good for the health of heart as it provides adequate massage and stretch to heart muscles.
  3. Improves digestion: It helps to release gastric juices by facilitating proper stretch to the abdominal muscles.
  4. Slim waist and hips: The adequate stretch at the waist and hips region helps to shed unnecessary fats of these regions.
  5. Legs strengthening: If you have leg problems viz. weak muscles, knee pain, alignment , etc., one should perform it for better result.
  6. Stamina: It helps to increase overall stamina.
  7. Lungs expansion: Stretching near by lungs while practicing the pose is extremely helpful in the expansion of lungs region and lungs capacity.
  8. Knee pain: It is also good to overcome knee pain.
  9. Spine health: It is one of the rare yoga poses, which provides adequate stretching to the spine and provides best health to the spinal region.
  10. Infertility: The practice of the pose with proper technique and regularity also helps in treating of infertility.

Utthita Parsvakonasana contraindications and precautions

  • It shouldn’t be performed during high or low blood pressure.
  • Headache
  • Migraines
  • Insomnia
  • Cervical spondylosis
  • Neck injury
  • Groin injury

Therapeutic benefits of Utthita Parsvakonasana

  • Cardiac relaxation.
  • Cholesterol burning
  • Constipation
  • Sciatica
  • Osteoporosis
  • Infertility
  • Back pain
  • Menstruation
  • Ankle health

Preparatory poses

  • Tadasana
  • Triangle pose
  • Garudasana
  • Vrikshkasana
  • Virbhadrasana

Follow up poses

  • Tadasana
  • Padmasana
  • Shavasana

Utthita Parsvakonasana variations

  • Ardha Baddha Utthita Parsvakonasana
  • Baddha Utthita Parsvakonasana
  • Parivritta Parsvakonasana 

Utthita Parsvakonasana common mistakes

  • Knee shouldn’t be ahead of ankle, in fact, in fact, it should be aligned with your heal.
  • Knee shouldn’t be turning inward. Toes and knee should be aligned.
  • Leaning on arm is not good option. Try to put your weight on legs.
  • Heel off of the ground: The heels should be on the ground.
  • Chest shouldn’t be turned towards floor.

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