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Utthita Parsvakonasana (Therapy)

उत्थिता पार्श्वकोनासन / Extended Lateral Angle Pose

October 9, 2024

Table of Contents [Expand All]
Introduction to the Asana

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.

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
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