How to Do Extended Side Angle Pose (Utthita Parsvakonasana)

Introduction

The Extended Side Angle Pose, known in Sanskrit as Utthita Parsvakonasana, is a powerful standing pose that combines strength, flexibility, and balance. This asana has its roots in classical Hatha Yoga and is also a key pose in the Ashtanga Vinyasa system. The name “Utthita” means extended, “Parsva” means side, and “Kona” means angle, aptly describing the shape the body takes in this pose. Historically, this pose has been practiced for centuries as part of yoga sequences designed to build strength and improve overall body awareness.

How to Perform Extended Side Angle Pose

1. Begin in Warrior II pose with your right foot forward.
2. Exhale and bend your right knee to a 90-degree angle, ensuring your knee doesn’t extend past your ankle.
3. Lower your right arm, placing your right hand on the floor outside your right foot. If this is challenging, you can rest your forearm on your right thigh instead.
4. Extend your left arm overhead, creating a straight line from your left heel through your fingertips.
5. Turn your head to gaze up at your left arm.
6. Keep your chest open and facing the side of your mat.
7. Hold the pose for 30 seconds to 1 minute, breathing deeply.
8. To release, push through your feet and return to Warrior II, then repeat on the other side.

Modifications and Variations

For Less Flexibility:

• Use a yoga block under your lower hand for support.
• Keep your lower forearm resting on your thigh instead of reaching for the floor.

For More Challenge:

• Bring your lower hand to the inside of your front foot, intensifying the stretch.
• Try binding: Wrap your lower arm under your front thigh and reach your upper arm behind your back, clasping hands if possible.

Variations:

• Reversed Extended Side Angle: Bring your lower arm behind your back and your upper arm alongside your ear.
• Half Moon prep: Lift your back leg off the ground, keeping it parallel to the floor.

Benefits

1. Strengthens and stretches the legs, knees, and ankles
2. Opens the hips, groin, and spine
3. Expands the chest to encourage deeper breathing
4. Improves balance and stability
5. Stimulates abdominal organs
6. Builds core strength

Cautions

• Those with knee injuries should be cautious and possibly avoid deep knee bends.
• If you have a neck injury, keep your gaze forward or down instead of looking up.
• People with high blood pressure or headaches should keep their top arm on their hip instead of extending it overhead.
• If you have lower back issues, focus on keeping your core engaged throughout the pose.
• Pregnant women should widen their stance and possibly use the modification of resting the forearm on the thigh.

Always listen to your body and come out of the pose if you feel any sharp pain or discomfort. Remember to breathe steadily and deeply throughout the practice.