Pronunciation: Oo-tee-tah Pahrsh-vah-koh-nah-suh-nuh
Meaning: Utthita = Stretched/Extended, Parsava = Side Kona = Angle, Asana = pose
Pose Type: Standing
Level: Intermediate

Utthita Parsvakonasana is an excellent pose for strengthening and toning the body.

Instructions:

Stand with your feet together and arms resting by your sides.

1. Step 1: Inhale, jump to bring your legs apart, and raise your arms to shoulder level with palms facing down. Keep your arms parallel to the floor.
2. Step 2: Turn your left foot 90 degrees outward and your right foot slightly inward.
3. Step 3: Exhale, bend your left leg at the knee until your thigh and calf form a right angle, with your left thigh parallel to the floor. Place your left palm on the floor beside your left foot, with your left armpit covering and touching the outer side of the left knee. Stretch your right arm over your right ear and gaze up toward your right hand. Hold for a few seconds. Keep your chest, hips, and legs in one line; move your chest up and back. Focus on stretching the entire back, especially the spine.
4. Step 4: Inhale and lift your left palm off the floor, raising both arms.
5. Step 5: Hold your breath, turn your right foot 90 degrees outward and your left slightly inward.
6. Step 6: Exhale and bend your right leg at the knee until your thigh and calf form a right angle, with your right thigh parallel to the floor. Place your right palm on the floor beside your right foot, with your right armpit covering and touching the outer side of the right knee. Stretch your left arm over your left ear and gaze up toward your left hand. Hold for a few seconds.
7. Step 7: Inhale and lift your right palm off the floor. Straighten your right leg and raise both arms.
8. Step 8: Exhale and jump to bring your feet together, returning to the starting position.

Repeat this process 2 to 3 more times as needed.

Tips

 Use a block if you experience knee pain or have difficulty bending fully. Depending on what feels best, place your hand on the block inside or outside the foot and bend from your sides.

Benefits of Utthita Parsvakonasana (Extended Side Angle Pose)

1. Tones the knees, ankles, and thighs with regular practice.
2. It helps reduce fat around the hips and waist.
3. It stimulates abdominal organs, relieves cramps, and increases stamina.
4. Opens the chest and shoulders, relieving stiffness in the shoulders or back.
5. It may help alleviate sciatica.