Utthita Parsvakonasana (उत्थित पार्श्वकोणासन)

Utthita Parsvakonasana (उत्थित पार्श्वकोणासन), or Extended Side Angle. The name is derived from four Sanskrit words Utthita: Extended
Parsva: Side or Flank kona: Angle and Asana: Posture or Seat.

How to do Utthita Parsvakonasana

How to do Utthita Parsvakonasana
You typically enter this pose from Tadasana (Mountain Pose) or Warrior II (Virabhadrasana II).

  1. Starting Position:
    Start in Tadasana. On an exhale, step or jump your feet wide apart (about one leg’s length or 3-4 feet).
  2. Foot Placement:
    Turn your right foot out 90 degrees and your left foot in slightly (about 15-30 degrees). Align your right heel with the arch of your left foot.
  3. Bend the Knee:
    Exhale and bend your right knee, bringing your thigh parallel to the floor (if possible), ensuring your knee is directly over your ankle. The knee should track in the same direction as your right toes.
  4. Extend the Torso:
    Inhale, lengthen your torso, and on the exhale, extend your torso over your right thigh.
  5. Arm Position (Beginner):
    Rest your right forearm gently on your right thigh, pressing the arm and thigh slightly into each other to help rotate your chest upward.
  6. Arm Position (Full Pose):
    Bring your right hand to the floor or a block outside your right foot. Move your right armpit close to the outer right knee, keeping your arm and shin parallel.
  7. Top Arm Extension:
    Inhale and sweep your left arm alongside your left ear, palm facing down. Create one long, continuous line of energy from your back (left) heel to your top (left) fingertips.
  8. Gaze and Alignment:
    Roll your top ribs and chest open toward the ceiling. Keep both feet firmly grounded. You can keep your head neutral, or turn your gaze up toward your top hand, if comfortable.
  9. Hold and Release: Hold the pose for 5-10 breaths. To release, inhale, press firmly into your feet, and use the strength of your legs and core to return to a standing position. Repeat on the other side.

Benefits of Utthita Parsvakonasana

  • Strengthens:
    Ankles, knees, thighs, and hips.
  • Stretches:
    Groin, hamstrings, calves, spine, shoulders, and chest.
  • Improves:
    Stamina, balance, and core strength.
  • Stimulates:
    Abdominal organs, aiding in digestion and detoxification.
  • Relieves:
    Mild lower backache and sciatica.
  • Therapeutic for:
    Flat feet, infertility, and osteoporosis.

Contraindications of Utthita Parsvakonasana

Avoid or modify this pose if you have:

  • Head or Neck Injury:
    Avoid turning your head to look up; look straight ahead instead.
  • Knee or Hip Injury:
    Practice with caution and only modify the pose by resting the forearm on the thigh, or keep the stance shorter.
  • High Blood Pressure:
    Some sources advise avoiding the full pose or practicing with caution, perhaps by not extending the arm overhead and keeping the head neutral, to avoid discomfort from neck and eye movements.
  • Migraine:
    If the head and neck movement is difficult, keep the head neutral or avoid the pose.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles Stretched (Lengthened):

  • Side Body:
    Obliques and intercostal muscles (muscles between the ribs) on the extended side (top side).
  • Hips/Groin:
    Adductor muscles (inner thigh) and psoas of the back leg.
  • Legs:
    Hamstrings and calves of the front leg (to a lesser degree), and the Achilles tendon of the back foot.

Muscles Strengthened (Engaged)

  • Legs:
    • Quadriceps: Of the bent (front) leg, working eccentrically to maintain the bend.
    • Gluteus Maximus: Of the front leg, helping to stabilize the hip.
    • Gluteus Medius & Minimus: Of the front leg, assisting with proper knee tracking.
  • Core / Torso:
    Abdominal muscles, including the obliques and rectus abdominis, engaged to support lateral flexion and prevent the torso from collapsing onto the thigh.
  • Back:
    Upper back and shoulder blade muscles (rhomboids and trapezius) engaged to open the chest and maintain shoulder alignment.