Utthita Parsvakonasana

Translation

'Utthita' in Sanskrit means extended, 'parsva' means side and 'kona' means angle. Therefore the posture is Extended Side Angle Pose.

Pronunciation

(oo-TEE-tuh parsh-vah-cone-AWS-ahna)

Technique

Start in Tadasana, Mountain Pose. Step or jump so that your feet are 4 to 4.5 feet apart. Your feet should be about one foot further wider apart than when you do Trikonasana, the intense triangle pose. Lift your arms so they are parallel with the floor. Position the palms facing the floor.  Activate your arms now and maintain active arms throughout the pose.  

Turn the left foot in slightly and your rotate your right foot 90 degrees outward to the right, facing forward. Keep the torso perpendicular to the floor and bend the right leg so that it forms a right angle and the right thigh is parallel to the floor.

Your bent knee should be directly over your bent right leg’s ankle.  If your leg muscles are not yet long enough to bend the leg to a complete right angle, estimate where the knee would be if you could reach a right angle.  If the knee is not (or would not be) directly over the ankle when the leg reaches a right angle then you need to adjust the distance between your legs.  If the knee is forward from the ankle then the legs are too close and if it doesn’t reach a position directly above the ankle then the legs are too far apart. 

Throughout the pose keep the left leg straight with the kneecap lifted by tightening the left quadriceps muscles. The outer edge of the straight left leg’s foot should stay pressed down on the floor. Help assure this by rolling the metatarsal bones on the top of the left foot towards the left outer edge of the foot.  This will also help raise your left foot’s arch.  Keep awareness of this work in the metatarsals of the rear foot throughout the pose.

The rear leg holds the energy of the pose with its strength. The placement of your feet is such that a line drawn through the center of the forward right foot should eventually bisect the arch of the left foot.  The bent right leg should also be aligned over this imaginary line between the center of the forward foot and the arch of the rear foot.

It is important to be mindful of the alignment of the bending forward leg as you descend into the pose.  There is a tendency for the bending knee to swing forward as the forward leg buttock moves backward.  Observe the alignment of the bending leg as you descend making whatever minute adjustments are necessary so as to keep the leg aligned.  This will reduce strain in the knee of the forward leg and reduce the possibility of injury to this knee. 

The angle of the rear leg’s foot will cause the rear leg hip to rotate slightly forward.  This rotated hip position helps in maintaining the alignment of the bending right leg.  When you have reached a right angle roll the rear left leg upwards keeping the kneecap raised.   While rotating the rear leg up keep the top of the forward leg aligned over the imaginary line between your feet.  The rolling motion of the rear leg helps open the groins.  Your knees should open away from each other like a book.

With an extended torso on both sides, place your right palm on the outside of the right foot. Extend the left arm over the left ear with palm facing down.  Eventually, there should be a straight line that could be drawn along the top of the rear left leg, over the left torso’s side ribs and along the top of the left arm.  Keep your neck extended to avoid craning the neck and turn your head to look upwards under the extended left arm.   Rotate your torso up toward the ceiling. This makes turning the head upward easier. 

Throughout this phase of work in the pose it is easy to lose the angle and/or the alignment of the bent right leg.  Keep aware of these as you work all phases of the pose and maintain the original angle and alignment of the leg.

Open your sternum and extend the chest equally on both sides of the torso. Avoid any tendency to collapse the lower ribs towards the hips and create a “bulge” on the left side ribs.  Feel the skin stretching in your torso as the spine extends in this motion.

Always make sure you haven’t lost the 90 degree angle of your bent leg. Both sides of your torso should be extended. The bent leg’s knee should be in a flat plane with the rest of your body.  It may have a tendency to move forward which you should correct.

Hold the pose for a few long breaths.  Come out of it by first removing the right hand from the floor and then bringing the torso back so that it is perpendicular with the floor and then straightening the bent leg.

Repeat the pose on the other side.

Variations

Try doing the pose against the wall. Place the heel of the straight leg against the wall and step out 4-4.5 feet. Turn the bent leg side out and go into the pose. As you assume the pose as described, make sure you keep the heel of the straight leg touching the floor and the wall with full weight. Losing contact with the wall will convey too much weight to the bent side. Bring the knee that is bent outward toward the wall as you do the pose as it will have a tendency to come in and away from the wall. Placement of the bent knee above the ankle is critical.

Beginners Tip

Use the wall as describe above. Also, try using a block. If necessary, the block can be used standing on end. You place your hand on the end of the block instead of the floor. The block is next to the back of your bent leg, three to five inches out. When you are more experienced and “stretched” try placing the block on the side, or try using no block at all. Use of a block as a prop can be done with or without the wall being used behind you.

Benefits

Spine strengthener- This pose works on para-spinal muscles and ligaments

Chest opener

Helps the back to be healthy, with focus on the shoulders

Positive digestive effects such as relief from gastritis, acidity and flatulence

May help relieve sciatic and arthritic pains

Tones the waist and hip area

Leg strengthener, along with groin and hamstring opening and toning

Stretch for the groins, waist, chest, lungs, shoulders, and spine

Abdominal and pelvic organs get toning and circulation

Overall stamina improves

May improve these conditions:

Constipation

Low backache

Osteoporosis

Sciatica

Menstrual discomfort, though not suggested during heavy bleeding times

Caution

If you find that in the pose you get neck strain, focus on softening the neck muscles and don’t turn your head to look up, just look straight ahead.

Contraindications

If you have any neck problems look forward not up, during the pose.

Headache

High or low blood pressure

Insomnia (particularly if you are practicing late in the day)

Copyright Yoga People LLC
All right Reserved
Shannon Brophy

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