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Utthita Parsvakonasana

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

How To Do

  • Stand in Tadasana.On an exhalation, step or lightly jump your feet 3.5 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.Stretch from your left heel through your left fingertips, lengthening the entire left side of your body.
  • 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.
  • 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

Benefits Of Utthita Parsvakonasana

  • Strengthens and stretches the legs, knees, and ankles
  • Stretches the groins, spine, waist, chest and lungs, and shoulders
  • Stimulates abdominal organs
  • Increases stamina

Body Focus

  • Legs
  • Ankles
  • Groins
  • Chest
  • Lungs
  • Shoulders
  • Spine
  • Abdomen

Type Of Yoga Poses