How to Do Utthita Parsavashita in Ashtanga Yoga

The Utthita Parsavashita is an extended side posture that enhances balance, coordination and mental concentration. It also strengthens the muscles on each side of your spine as well as the muscles in your legs and buttocks. As with many postures in yoga, you may have to practice in order to enhance flexibility and balance.

Difficulty: Moderately Challenging

Instructions

1. 

   Staring in the extended hand big toe posture, you should be balanced on your left leg with your right leg extended up towards your chest, being held in place by your big toe with your right hand and extended right arm. Your left hand should be placed at your waist.

2. 

   Exhale and begin to open your right arm and leg out to your right side. Simultaneously rotate your thigh forward while releasing your tail bone and buttocks downward.

3. 

   Open your chest and slide your shoulder blades down, creating length through your neck and spine.

4. Turn your chin to the left so your chin is over your left shoulder. Take five to ten breathes while bring your focus back to your right side.

5. 

   Inhaling, bring your right leg and arm back to the center where you started.

6. Switch sides and repeat.

Tips & Warnings

• If you are unable to start with your leg completely extended as described in step one, start with your leg slightly bended and gradually begin to straighten as your flexibility increases.

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