Secrets of Performing Utthita Parsvakonasana, Extended Side Angle Pose Technique in Yoga

Utthita Parsvakonasana - yoga pose that involves stretching the entire lateral surface of the torso in an extended triangle position.

Execution Technique

Step 1:

Stand in Tadasana (mountain pose). On the exhale, step your foot back or spread your legs in a jump to a distance slightly wider than your shoulders (preferably 120-130 centimeters apart). Feet are parallel to each other. Raise and extend your arms to the sides, holding them parallel to the floor. Actively pull your arms to the sides, expanding your shoulder blades; palms face the floor. Stretch your crown upward, lengthening your neck line and spine.

Step 2:

Press the heel of your right foot into the floor, and, without lifting your heel from the floor, raise your toe and turn your foot and thigh to the right by 90 degrees. Also turn your left foot to the right (approximately 45-60 degrees). Check your legs: both heels should be at the same level – with the described version of the legs turn, the heels should remain at the same level. Tighten your thighs, your legs should be strong. Your right thigh, knee, and toes should point strictly to the right. Pull up your knees.

Step 3:

Fix your left heel, actively pressing it to the floor. Turn your pelvis to the left: tuck your tailbone inward and try to move your left shin back, and twist your right one forward and to the left. On the exhale, bend your right knee, crouching over your right ankle so that your shin is perpendicular to the floor. When you bend your leg at the knee, open the inner thigh to the right, the knee points directly forward towards the foot. If possible, the right thigh should be parallel to the floor. Do not fall onto the front leg – distribute the weight evenly between the legs – in the groin area.

Step 4:

Extend your arms to the sides, bend over your right arm, and place your right palm on the floor next to the outer side of your right foot. Extend your left arm straight to the ceiling, then turn your left palm towards your head and on the inhale bring your arm over your left ear, palm facing the floor. Feel the tension from your left heel to the tips of your left fingers; lengthen the entire left side of your body. Turn your head towards your left arm. Do not pinch your neck – pull your shoulders down from your ear. Do not put your left arm on your ear – also pull your shoulders down. Try to stretch the right side of your torso as well.

Step 5:

Entering the asana, actively press your right knee against the inner side of your supporting arm; press your supporting arm strongly with your palm and fingers into the floor. Twist your tailbone more strongly, lifting your pubic bone – this will allow you to perform the twist more deeply.

Step 6:

Stay in the pose for 30-60 seconds (several breathing cycles).

Exiting the Pose

Press both heels firmly into the floor and on the inhale rise, following your left arm stretching to the side. Gradually unfold your torso, shift your support to your front leg and return to an upright position. Change legs and repeat the asana on the other side. Then return to Tadasana.

Asana Adjustment / Control Points

1. twist your pelvis inward and tuck your right buttock so that the pelvis does not protrude back, but is in line with the thigh and knee;
2. the upper part of the thigh should be strictly parallel to the floor, and the section of the leg from the knee to the ankle is perpendicular to the floor;
3. pull your shoulder blades together and turn your chest to the left and back so that your chest is expanded and the back of your body remains in one plane;
4. pull in your left armpit, biceps, wrists, and elbow. The body from the left ankle to the left wrist is stretched like a string – this can maintain balance in the pose.
5. it is important to establish the correct distance between the legs, otherwise the bent leg will not have a right angle. The distance is selected individually according to the person’s height. When adjusting the distance between the feet, move only the “back”, unbent leg!

Benefits

Contraindications

Preparatory Yoga Exercises

• Adho Mukha Shvanasana ;
• Supta Baddha Konasana;
• Prasarita Padottanasana ;
• Supta Virasana;
• Virasana;
• Supta Padangusthasana ;
• Utthita Trikonasana .

Advanced Practice

Even advanced practitioners tend to shift their body weight forward onto the arch of the front foot when performing this asana, which imbalances the pose. To avoid this drawback, follow these recommendations. Enter the asana. Lift the arch of your front foot off the floor, pulling your toes towards you. Press the heel of your back foot into the floor, insert the thigh bone of your back leg into your knee, and turn the inner thigh of your back leg up and to the left – towards your back leg. Then return the arch of your front foot to the floor.

Variations

1. Simplified version Beginners often have two problems with this pose: A. they cannot keep their heel fixed on the floor when they start to bend their front knee; B. cannot touch the floor with their palm, entering the asana. To solve the first problem, perform the asana against a wall, fixing your heel. When you bend your front knee and lower your torso to the side, imagine that you are pushing the wall away from you with your heel. To solve the second problem, either leave your forearm on the top of your bent thigh (instead of touching the floor with your hand), or use a brick / block behind your front leg as a support for your hand.
2. Complicated version You can also perform this pose by placing your hand in front of your bent hip. This will help create more stretching in the front of the groin. When you lower your torso to the side, lower your hand in front of your foot so that the back of your shoulder rests against the inner part of the knee of your bent leg. Push your shoulder into your knee, and resist with your knee – by straining the inner thigh of your bent leg. Lengthen the side that is along the inner upper thigh. Unagrande YogaClub