Blog-7 – Utthita ParsvaKonasana

Meaning: Utthita = Extended · Parsva = Side · Kona = Angle/ Corner · Asana = Pose

What is Utthita Parsvakonasana?

Utthita parsvakonasana is a standing side stretch. The name comes from the Sanskrit, utthita, meaning “extended,” parsva, meaning “side” or “flank,” kona, meaning “angle/ corner” and asana, meaning “posture.”

Traditionally, utthita parsvakonasana is believed to activate the manipura chakra. This chakra is the body’s energy and vitality center; activating it through utthita parsvakonasana is thought to dispel fear and insecurity.

This variation of the standing side-stretch yoga asana that requires balance and flexibility with the legs in virabhadrasana (lead leg flexed at a 90-degree angle and the back leg straight); the lead arm rests on the lead leg or reaches to the ground, while the other arm extends overhead and forward, stretching the side of the body. The pose offers a range of physical benefits, but is also believed to relieve mental and emotional stress.

Demonstration Method- steps:

Step 1 – Tadasana(Samasthiti) – It is a basic standing asana in Yoga, with feet together and hands at the side of body.

Breathing – Normal breathing.

Step 2 – On an exhalation, step your feet 3–4 feet apart. If you feel as though your feet are slipping, shorten your stance slightly. (If your legs are too far apart, it’s difficult to find stability. As you gain flexibility, you can widen your stance.) Rest your hands on your hips. Turn your right foot out so that your toes face the front of your mat; turn your left foot slightly in. Align your right heel with your left heel.

Breathing – jump with exhalation

Step 3 – Slowly inhale and raise hands to the shoulder level simultaneously lean your left leg forward. Engage your quadriceps muscles by lifting your kneecaps toward your thighs. Bend your left knee to bring your left shin and thigh to a 90-degree angle with your left kneecap in line with your left ankle.

Breathing – Inhale

Step 4 – Extend your arms out to your sides. Then, reach them up overhead and lengthen through your sides. Allow your pelvis to shift: Rotate your left hip slightly forward, and shift your right hip back as you begin to fold to the left. Keep your torso and spine long as you side bend.

Place your left hand to the outside of your left foot. Sweep and extend your right arm over your right ear, maintaining a straight line from your right foot all the way up to your right fingertips. Your palm should be facing down. Attempt to widen your collarbones to create space between your right shoulder and right ear.

Remain in the posture for 30 to 60 seconds.

Breathing – Exhale

Step 5 – Inhale, slowly release the right hand towards the waist, raise the left hand, straighten the knee and slowly join the legs.

Breathing – Inhale

Step 6 – Exhale and slowly come to Tadasana position.

Breathing – Exhale

Step 7 – Repeat on the other side. Reverse the feet and repeat for the same length of time to the right.

Breathing – Inhale

Duration: 30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.

Benefits:

  1. Strengthens & stimulates heels, calf muscles, knees, ankles, lower & upper thighs.
  2. Burns the fats in hip and adjoining areas.
  3. Good for people suffering from constipation, infertility, diabetics, low backache, osteoporosis, menstrual discomfort etc.
  4. Stimulates abdominal organs and increases stamina.
  5. Stretches spine, waist, chest, lungs and shoulders.

Limitations:

  1. It is not recommended for those who had undergone knee surgery, appendix and hernia.
  2. Not advisable for Ladies during their monthly cycle and for pregnant woman.
  3. Not advisable if there is any injury to leg, knee, ulcer patients etc.

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