Extended Side Angle Pose
Utthita Parsvakonasana
It might be better, then, to think of Utthita Parsvakonasana as the "Extended Sides Angle Pose."
(oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle
Step by Step
Stand in Tadasana.
On an exhalation, step or lightly jump your feet 3½ to 4 feet apart.
Raise your arms parallel to the floor and reach them actively out to
the sides, shoulder blades wide, palms down. Turn your left foot in
slightly to the right and your right foot out to the right 90 degrees.
Align the right heel with the left heel. Firm your thighs and turn your
right thigh outward, so that the center of the kneecap is in line with
the center of the right ankle. Roll the left hip slightly forward,
toward the right, but rotate your upper torso back to the left.
Anchor
the left (back) heel to the floor by lifting the inner left groin deep
into the pelvis. Then exhale and bend your right knee over the right
ankle, so that the shin is perpendicular to the floor. As you bend the
knee aim the inner knee toward the little-toe side of the foot. If
possible, bring the right thigh parallel to the floor.
Firm
your shoulder blades against the back ribs. Extend your left arm
straight up toward the ceiling, then turn the left palm to face toward
your head and with an inhalation reach the arm over the back of your
left ear, palm facing the floor. Stretch from your left heel through
your left fingertips, lengthening the entire left side of your body.
Turn your head to look at the left arm. Release your right shoulder
away from the ear. Try to create as much length along the right side of
your torso as you do along the left.
As
you continue to ground your left heel to the floor, exhale and lay the
right side of your torso down onto (or bring it as close as possible
to) the top of the right thigh. Press your right fingertips (or palm)
on the floor just outside of your right foot. Actively push the right
knee back against the inner arm; counter this by burrowing your tail
bone into the back of your pelvis, toward the pubis. The inside of your
right thigh should be parallel with the long edge of your sticky mat.
Stay
for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly
into the floor and reach the left arm forcefully toward the ceiling to
lighten the upward movement. Reverse the feet and repeat for the same
length of time to the left. Then come up and return to Tadasana.
Anatomical Focus
- Legs
- Ankles
- Groins
- Chest
- Lungs
- Shoulders
- Spine
- Abdomen
Therapeutic Applications
- Constipation
- Infertility
- Low backache
- Osteoporosis
- Sciatica
- Menstrual discomfort
Benefits
- Strengthens and stretches the legs, knees, and ankles
- Stretches the groins, spine, waist, chest and lungs, and shoulders
- Stimulates abdominal organs
- Increases stamina
Contraindications and Cautions
- Headache
- High or low blood pressure
- Insomnia
If you have any neck problems don’t turn your head to look at the
top arm; instead look straight ahead with the sides of the neck
lengthened evenly, or look down at the floor.
Beginner's Tip
Beginners often have two problems with this pose: they can’t keep
their back heel anchored to the floor as they bend their front knee
into the pose, and then they can’t easily touch the fingertips of their
lower hand to the floor once they’re in the pose. To solve the first
problem, brace your back heel against a wall. As you bend the front
knee and then lower your torso to the side, imagine that, with your
heel, you’re pushing the wall away from you. For the second problem
either rest your forearm on the top of the bent-knee thigh (instead of
trying to touch the hand to the floor), or use a block outside the
front foot to support your hand.
Variations
You can also perform this pose with the lower arm in front of the
bent-knee thigh. This will help create more stretch in the front groin.
As you lower your torso to the side, bring the back of your right
shoulder against the inner knee, and press your fingertips to the
floor. Push the shoulder firmly into the knee and lean your torso back
against the inner thigh. Lengthen your side ribs along the inner top
thigh.
Modifications and Props
Here’s an exercise that will help you get a feel for the proper
action of the front thighbone in this pose. Buckle a strap into a
medium-size loop and slip it over your front leg. Then perform steps 1
and 2 in the main description of this pose. Snug the strap into the
right groin, into the crease where the thigh joins the pelvis (make
sure the strap isn’t touching the floor). Then hang a 10-pound weight
from the loop, and complete the movement into the pose. Let the head of
the right thighbone, which is just below the strap, sink into the
weight toward the floor. Use this action to align the thigh parallel to
the floor, ground the heels, and further lengthen the spine, especially
along the right (lower) side.
Partnering
A partner can help you get a feel for the work of the back leg in
this pose. Perform step 1 in the main description of this pose. Have
your partner stand at your back leg, facing you, and loop a strap
around your back inner groin (she can also brace your back heel with
the inside of one foot). As you bend the front knee your partner should
firmly pull the strap against the inner groin, resisting it opposite to
the movement of the front leg. Then as you lean to the bent-knee side,
she should continue to pull on the strap, helping you to keep your
weight back, on the back leg and heel.
Preparatory Poses
- Adho Mukha Svanasana
- Supta Baddha Konasana
- Prasarita Padottanasana
- Siddhasana
- Supta Virasana
- Supta Padangusthasana
- Upavistha Konasana
- Utthita Trikonasana
- Virabhadrasana II
- Virasana
Follow-Up Poses
Utthita Parsvakonasana is an excellent standing pose to perform at
or near the beginning of your standing pose sequence. It’s also a good
preparation for wide-open groin poses, like Baddha Konasana, Malasana,
and Bakasana.
Deepen The Pose
Even for advanced students, the body’s weight tends to shift forward
onto the ball of the front foot, unbalancing the pose. Once in the
pose, lift the ball of the front foot off the floor and re-affirm the
anchor of the back heel by pressing the head of the back femur bone
deep into its socket and lifting the inner back groin deep into the
leg. Then soften the ball of the front foot onto the floor again.