ASANA GUIDE

EXTENDED SIDE ANGLE POSE — UTTHITA PARSVAKONASANA

Extended side angle pose

In extended side angle pose, both feet are firmly rooted into the floor, while the heart and head twist upwards towards the sky. Utthita Parsvakonasana grounds and strengthens while simultaneously opening us up to grace and surrender. This standing pose is an excellent preparation for deep hip opening poses, and one of the few standing poses that engages the side of the torso. Lengthening and opening the heart in Utthita Parsvakonasana can help dispel fears and insecurities.

Sanskrit

Utthita Parsvakonasana
उत्थित पार्श्वकोणासन

PRONUNCIATION

Utthita Parsvakonasana
उत्थित पार्श्वकोणासन

TRANSLATION

Extended (Utthita) Side (Parsva)
Angle (Kona) Pose (Asana)

POSE TYPE

Standing pose

POSE CATEGORY

Standing pose

ORIGIN

Tirumalai Krishnamacharya

PERFORMANCE

Starting

Come to a wide stance facing the long side of the mat. Turn in the left foot slightly and the right foot out to 90 degrees. Either line up the heel of the front foot with the arch of the back foot, or align the right heel with the left heel for more stability.

Entering

Firm your thighs, ground the left heel, and align the right knee with the right ankle. Bend your right knee over the right ankle. The knee is pointing straight ahead and the shin is perpendicular to the floor. If possible, bring the right thigh parallel to the mat. Place the right fingertips or hand on the floor along the outside edge of the foot, with fingers pointing in the same direction as the toes. Extend your left arm straight up toward the ceiling, turn the left palm to face toward your head and reach the arm overhead, palm facing down. Beginners may need to increase their stance at this point to form a diagonal line from the left foot all the way up to the left hand. Keeping the base of the right big toe grounded, actively push the right knee back against the inner arm. Ground the outer arch of the left foot, and press the top of the back thigh back, keeping the leg straight and strong. Keep both legs working evenly, pressing into both feet. Spin belly and chest up toward the ceiling and stretch from the left heel through the left fingertips, lengthening the entire left side of the body. Turn the head to face the raised arm, and release the right shoulder away from the ear.

Final

Not Applicable

Variation

The floor may be raised to meet the grounding hand by placing a block outside of the front foot to support the hand. For Ardha Parsvakonasana, the front forearm is placed on the thigh. In case of neck issues gaze straight ahead.