The Sanskrit name is derived from Utthita (उत्थिता), meaning “extended,” Parsva (प्रसव) meaning side, Kona (कोना) meaning angle and Asana (आसन) meaning posture or seat.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Stimulates abdominal organs
- Cures Osteoporosis
- Helps in constipation
- Helps in menstrual discomfort and Infertility
- Cures lower backache and sciatica pain
Ailments Tackled
- Constipation
- Infertility
- Osteoporosis
- Sciatica pain
Steps to perform the Asana: Utthita Parsvakonasana (Therapy)
- Begin by standing at the top of your yoga mat with your feet parallel to each other.
- Place a yoga chair and block at the front of your mat.
- Sit on the chair. Slightly slide the left thigh on the chair seated sideways and stretch the right leg out of the chair seat stretching the knee and ankle.
- Now raise the right arm up above your head.
- Place the left arm to rest on the block kept beside your left foot and look up.
- If you have difficulty reaching the floor, place a yoga block under your right hand for support.
- Keep your gaze soft and your breath steady, allowing yourself to find ease and stability in the pose.
- Stay in the Pose for 30 to 40 Seconds.
- Now Release and repeat with the right leg on the chair.
- The side bending of the torso while the hamstrings and lower back are stretched helps with building energy into the body.
- While in this pose, feel the stretch at the hips, lower back, middle back, hamstrings and inner thighs.
- Gradually come out of the pose & repeat the same with the other side.
Key Alignment Points
- Engage your thigh muscles to stabilize your standing leg and support the weight of your body.
- Imagine creating space between each vertebra as you elongate your spine.
- Engage your core muscles to stabilize your torso and maintain balance in the pose.
Common Misalignments / (Mistakes)
- Avoid bearing weight in the grounded hand or arm.
- Watch for the bent knee pushing forward over the toes (past perpendicular to ground), to correct this, take a wider distance.
Contraindication / Cautions
- Avoid in case of high or low blood pressure
- Avoid if ankle, knee, hip, or shoulder injury
- Avoid if suffering from insomnia
Related Asanas
Jathara Parivartanasana
ञठर परिवर्तनासन / The Abdominal Twist
The Sanskrit name is derived from Jathara (ञठर) meaning belly or abdomen, Parivarta …
Ardha Chandrasana
अर्धचन्द्रासना / Half Moon Pose
The Sanskrit name is derived from ardha (अर्ध) meaning half, chandra (चन्द्र) …
Leave a review for Utthita Parsvakonasana (Therapy)