Utthita Parshvakonasana
Utthita Parsvakonasana (oo-TEE-tah parsh-wah-cone-AHS-anna).[1] or Extended Side Angle Pose is an asana. It involves using many essential muscle groups: legs, ankles, groin, chest, lungs, shoulders, spine, and the abdomen.
Etymology
The name comes from the Sanskrit words utthita meaning "extended",[1] parsva meaning "side or flank",[1] kona meaning "angle",[1] and asana meaning "posture or seat".[1]
Description
Utthita Parsvakonasana is usually performed in two parts, facing left and then again facing right. Begin standing with the both feet apart, approximately three to four ft. or one leg length. Starting with the left side, turn the left foot slightly to the right, and the right foot out to the right ninety degrees. Align the back of the left heel with the arch of the right foot. Bend the left knee over the left ankle, so that the left shin is perpendicular to the floor. Press and anchor the left and right football mound and heels to the floor in order to improve stability. Firm the thighs and spin the right thigh outwardly. Rotate the torso and squeeze the shoulder blades together against the back. Extend the right arm straight up toward the ceiling, turning the pinky finger side down parallel to the floor and reach the right arm energetically over the right ear. The left arm can either press into the floor, grasp the left ankle/foot, rest on the left thigh, or on top of a block. Stretch from the grounded right foot out to the finger tips of the right hand, lengthening the entire right side body. Turn the head and gaze above the right arm, which intensifies the twist. Actively push the left knee against the right arm, and tilt the tail bone towards the pelvis. Focus on the breath. Return to standing, the pose is then repeated on the left.
Benefits
There are many benefits that come from practicing this pose. Yoga Journal claims that the practice of this asana improves and strengthens the legs, knees, and ankles. Practicing this pose also stretches the groin and waist. Another benefit is from the twisting of the spine. Twisting is a way to cleanse and reduce stress within the abdominal area. This leads to better digestion through the stimulation of abdominal organs and a healthier body. Twisting and revolving opens the chest also creates benefits for the body. this enhances lung capacity and tones the muscles of the heart. Yoga: The Path to Holistic Health. It also allows for deeper access and strengthening of the shoulders as well as better posture. Lastly, staying balanced is both mentally and physically very important for this asana and others; therefore by incorporating this pose into practice, balance and stamina improve greatly.
Variations
- Revolved side angle pose
- Bound side angle pose
- Warrior Pose/Virabhadrasana II