Step 1: Setup
Start in a stable base and organize feet, pelvis, and spine.
Utthita Parsvakonasana (Extended Side Angle Pose)
उत्थित पार्श्वकोणासन | Standing Asana practice details from Nirog Yoga
Introduction
Utthita Parsvakonasana combines leg strength with a deep side-body extension and chest expansion.
Key Alignment Cues
- Front knee stays bent and aligned over ankle.
- Back leg roots strongly through the outer edge of foot.
- Lengthen from back heel through top fingertips.
- Keep chest rotating open without collapsing forward.
Benefits
- Strengthens legs and core.
- Lengthens side waist, groins, and intercostal region.
- Improves stamina and breath awareness.
Precautions
- Use forearm-on-thigh variation when reaching floor is difficult.
- Shorten stance if hips or knees feel unstable.
Modifications
- Place forearm on front thigh for a supported variation.
- Use a block inside front foot for reduced strain.
Common Mistakes
- Front knee moving inward away from toes.
- Collapsing chest toward floor instead of rotating open.
Practice Rhythm
Recommended hold: 3 to 6 breaths each side
Breath pattern: Deep side-rib breathing while maintaining leg strength.
How to Practice (Step-by-Step)
- From Warrior II, lower front forearm to thigh or hand to block/floor.
- Sweep top arm overhead to form one long diagonal line.
- Rotate chest open and maintain firm back leg action.
- Hold for several breaths and repeat on the other side.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move into full expression gradually with controlled breath.
Step 3: Exit and Reset
Come back to Warrior II and straighten both legs.