Utthita Parsvakonasana, also known as Extended Side Angle Pose, is a yoga asana that offers numerous physical and mental benefits. This pose is a powerful standing asana that engages and strengthens the legs, opens up the hips, and stretches the spine and shoulders. The Sanskrit slok associated with this pose is “Utthita Parsvakonasana” (उत्थित पार्श्वकोणासन) where “Utthita” means extended, “Parsva” means side, “Kona” means angle, and “Asana” means pose. This asana is great for building strength, balance, and flexibility throughout the entire body.
Steps to do:
1. Start in Tadasana (Mountain Pose), standing at the top of your mat with your feet hip-width apart.
2. Step your feet wide apart, about 3-4 feet, and turn your right foot out to 90 degrees.
3. Bend your right knee, stacking it directly over your ankle, and lower your hips down towards the floor.
4. Extend your arms out to the sides, reaching your right arm down to the inside of your right foot.
5. Bring your left arm overhead, reaching towards the front of the room.
6. Hold the pose for 5-8 breaths, then repeat on the other side.
Benefits:
1. Strengthens the legs, knees, and ankles
2. Stretches the groins, spine, waist, chest, lungs, and shoulders
3. Stimulates abdominal organs
4. Increases stamina and overall endurance
5. Improves balance and concentration
6. Helps to relieve stress and anxiety
Precautions:
1. Avoid practicing this asana if you have any knee or hip injuries.
2. If you have high or low blood pressure, consult with a doctor before practicing this pose.
3. Pregnant women should avoid this pose, especially in the second and third trimesters.
4. If you have neck or shoulder injuries, be cautious with the overhead arm reach and modification may be necessary.
Overall, Utthita Parsvakonasana is a powerful asana that offers a wide range of physical and mental benefits. Practicing this pose regularly can help to improve strength, flexibility, and balance, while also promoting relaxation and stress relief. Remember to practice with caution and listen to your body’s limitations to avoid injury and promote a safe and enjoyable yoga practice.