How to Do Utthita Parsvakonasana in Yoga

In yoga, utthita parsvakonasana (also known as the Extended Side Angle Pose) is a full-body movement that helps to strengthen and stretch the legs and groin, while opening up the chest and shoulders at the same time. As a result, it can be a welcome tonic in case of a lower backache, constipation, or even menstrual pain.

Difficulty: Moderately Easy

Instructions

1. Stand straight, your hands pressed together in prayer position.

2. Exhale, and bring your feet about a meter apart. Raise your arms, and extend them straight out to your sides, your palms facing the floor. Turn your right foot out at a ninety degree angle, and angle your left foot slightly to the right at well. Keep your heels and kneecaps in line.

3. Anchor your left heel to the floor, bracing your heel against a wall if necessary. Exhale, and bend your right knee over your right ankle, to bring your shin perpendicular to the floor. At the same time, try to keep your right thigh parallel to the floor.

4. Inhale, and extend your left arm straight up, your palm turned towards your head. Exhale, and bring your left arm and torso down towards your right thigh, lengthening your left side as much as comfortably possible. Press your right hand against the floor, next to your right foot.

5. Maintain this position for several breaths (30-60 seconds).

6. Inhale, and lead with your left arm back to the starting position. Repeat for the opposite side.

Tips & Warnings

• If your other hand cannot reach the floor, rest it on a block or your own thigh. This allows you to still open up your chest and shoulders.

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