Yoga Pose Breakdown: Utthita Parsvakonasana - Extended Side Angle

Sanskrit Name: Utthita Parsvakonasana (oo-TEE-tah parsh-vah-cone-AHS-anna)
Utthita = Extended
Parsva = Side, Flank
Kona = Angle
Asana = Pose

Get Started:

 
  • Begin in Warrior II pose with your right foot in front of your left
  • Gaze over your right fingertips
  • Firm your shoulder blades against your back tips
  • Exhale and extend your right arm to your right thigh or to the mat, either the inside or the outside of the foot. Option to use a block
  • Draw your shoulder blades into their sockets
  • Hug your midline to spine
  • Either keep your arms at six and twelve with your left arm extending straight to the sky or internally rotate your left arm over your right ear, your left palm should face the earth
  • Work to create length on both side bodies
  • Stay low in your lunge; Warrior II foot alignment should still apply
  • Continue to actively push your right arm into your right knee
  • Maintain a long neck
  • Fix your gaze at one point

Benefits: This pose strengthens and stretches the legs, knees and ankles. It stretches the

groins, spine, waist, chest, lungs and shoulders. It also stimulates the abdominal organs and increases stamina.

Contradictions: Practice this pose with caution if you have a headache, high or low blood 

pressure or if you have insomnia. If you have neck issues, look straight ahead and keep your neck long.

Know Your Asana: From this pose, there's an option to take a half or full bind by wrapping your left arm around your back and possibly wrapping your right arm around your right thigh and grabbing your hands. Option to use a strap with this pose. 

Top Photo Cred: Julie Wilcox Method
Bottom Photo Cred: Yoga Outlet