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Extending your arms, legs, and upper body is the focus of Utthita Parsvakonasana (Extended Side Angle Pose). This is an excellent asana for stretching your sides while strengthening your lower body.
The Extended Side Angle Pose strengthens your core muscles and increases shoulder flexibility. It encourages both mindfulness and physical engagement of significant muscle groups.
Overview
The name Utthita Parsvakonasana is derived from Sanskrit words "Utthita" which means "Extended," "Parsva" which means "Side”, "Kona" which means "Angle," and "Asana" which means "Posture or Seat."
Body extended on one side with the legs at an angle together with the side body is the meaning of Utthita Parsvakonasana. This standing stance is combined with Utthita Trikonasana and Virabhadrasana II to create a standing yoga flow practice.
In medieval Hatha yoga books, the extended side angle position is not described. It first appears in the 20th century in Krishnamacharya's Mysore yoga system and the teachings of his students Pattabhi Jois and B. K. S. Iyengar, among other asanas with names that illustrate the position of the body and its limbs.
Sanskrit Name: उत्थित पार्श्वकोणासन Pronunciation: Utt-thi-t Paar-saav-kon-aahs-uh-nuh
Pose Type: Standing Pose Also known as: Extended Side Angle Pose
Strengthens: Knee, Leg, Ankle & Core Stretches: Knee, Vertebral column, Thorax, Ankle, Shoulder, Leg, Abdomen, & Lungs
Health Benefits of Utthita Parsvakonasana:
Reduces backache.
Strengthens the legs.
Reduces menstrual discomfort.
Can help with sciatica symptoms.
Helps athletes tone their calves and hamstrings.
Helps in expanding the chest, arms, and shoulder muscles.
This improves respiration and offers the entire body a burst of energy.
This posture promotes joint flexibility with an increased range of motion.
The abdominal organs are stimulated in this pose, which improves digestion.
When to Avoid Performing Utthita Parsvakonasana:
Avoid during migraine.
Avoid during high blood pressure.
Avoid if you have weak joints or joint pain.
Avoid if you experience nervous system disorders.
Avoid if you have recently been injured or undergone surgery.
Drop your email in the field below, and we'll let you know as soon as we've added a !
The complete process of performing Utthita Parsvakonasana is divided into four parts: warm-up, the posing practice, things to keep in mind, and relaxation. So, let’s dive in straight and learn how this practice can be started.
To start your Utthita Parsvakonasana practice- first, warm up your whole body and get your blood moving. Given below is the series of preparatory poses to do prior to the practice of the Extended Side Angle Pose:
1. Suryanamaskar (Sun Salutations) - A couple of rounds of the 12 steps sun salutation will significantly loosen up the calves, shoulders, and lower back. This yoga flow keeps the body warm, which reduces the risk of injury while performing any asana. One can perform six to twelve rounds of sun salutations, depending on the individual's physical capability.
2. Vrksasana (Tree Pose) - It's all about balance and concentration in this stance. While standing in Tadasana, raise the right leg, bend the right knee, and place the right foot on the insides of the left thigh.
Raise your arms over your head and make a Namaste sign with your palms. Raise the chest and torso upwards while holding the abdominal muscles, gazing with the eyes forward.
Release and repeat on the left leg, bending at the knee and tucking the left foot between the right leg's inner thighs. With each leg, hold this stance for at least eight breaths.
3. Prasarita Padottanasana (Intense Leg Stretch Pose) - Face the long side of the mat while standing in the center of the mat. Place your feet apart more than your hip-width, with your feet facing forward toward the mat's long side.
Exhale and extend your body forward, first parallel to the floor, then gently lowering and reaching for the floor with your head dropped in between both legs and your hands holding the big toes.
Maintain this position by pulling in your abdomen and extending with each breath. This pose provides a deep stretch by opening the hips and the entire leg. After a few repetitions of this pose, the hips become more flexible, which is necessary for an Extended Side Angle Pose.
4. Utthita Trikonasana (Extended Triangle Pose) - Make sure your chest and hips face the long side of the mat. Continue standing with your feet apart as you move out from Prasarita Padottanasana.
Bring the arms out sideways at shoulder level, place the left foot outside at 90 degrees and the right foot inside at 45 degrees, move the torso to the left, flexing the hips a little, and reaching for the left foot with the left hand.
Now, bring the arms out sideways at shoulder level, place the left foot outside at 90 degrees and the right foot inside at 45 degrees, move the torso to the left, flexing the hips a little, and bend forward while reaching down for the left foot.
Then stretch your right arm up to your right palm. The hips, entire legs, shoulders, and arms are stretched intensely, opening your joints. Release and continue the practice on the right leg. Hold for about eight breaths with each leg.
5. Virabhadrasana II (Warrior Pose II) - Come to Five Pointed Star Pose from Extended Triangle Pose. Keep the right knee above the right ankle while bending the right foot.
Exhale and stretch your arms out parallel to the floor, while your left leg is extended behind you and your right knee is bent forward, with the right foot turned 90 degrees and the left foot at 45 degrees.
This deep stretch at the knee and foot assists the practitioner with hip opening. Stay here for at least six breaths and then slowly exhale. Return to Five Pointed Star Pose, repeat the same on the other side, and feel your legs flexing.
Step 1- Begin with Tadasana (Mountain Pose). Keep your legs around 4 feet apart. Extend your arms in a "T" shape, palms down, then extend out via your fingertips as if dragged in opposite directions.
Step 2- With your left foot, make a 90-degree turn, and with your right foot, make a small inward turn. Lift through your spine on both sides, keeping your torso elongated.
Step 3- Press your right outside foot and heel to the floor as you bend your left knee to a 90-degree angle with your left thigh parallel to the floor. Adjust your stance here to establish a sturdy foundation.
Step 4- Leaning toward your left knee and hinging at the hips, bring your left arm to the floor. For support, place your left fingertips on the ground or a yoga block, and move your left armpit close to the outside left knee, paralleling your arm and shin.
Step 5- Lift your right arm, palm facing the ground, above your right ear. To make a straight line from your right ankle to your head, turn your body towards your raised arm and press your right hip against the floor.
Step 6- Remove your attention from your right thumb. Take a deep breath and hold this pose in the same position.
Step 7- Release the posture by inhaling and reaching up, straightening your left leg, and extending your torso up. Do the same on the opposite side.
Breath Awareness: Breathing the wrong way can lead your practice towards unwanted tension and stress in the muscles, so consider the below-listed points carefully:
Exhale and rotate the right foot 90 degrees and the left foot 45 degrees.
Inhale and exhale, as the arms are stretched out, bring the chest forward, bending over the right leg, and placing the right palm on the floor near the right foot.
Inhale to ease and relax the body, then exhale to lower the torso.
Inhale to release the right arm and place it on the right thigh as you exhale.
Inhale as you raise the torso while letting go of your left arm.
Exhale to return to Five Pointed Star Pose after complete relaxation.
When your left foot is at a 90-degree angle, and your right foot is at a 45-degree angle, exhale.
Inhale to bend your torso to the left as you go through the motions above.
Exhale and return to Tadasana by completely relaxing the body.
Performance Duration for Beginners: Hold the pose for 30-60 seconds.
Performance Duration for Advanced: Hold the pose for 2 to 5 minutes.
These cues will prevent beginners from injury while also allowing them to reap the most benefits out of this pose:
It's all about space in this position - To provide room for your torso to open, and lengthen both sides of your body. To prepare for this opening, fully extend your upper arm and press your supporting hand to the floor or a yoga block. You should feel a gap between your collarbones and your chest.
Be mindful about the lower body- As you bend, keep your knees engaged and tight for a deep stretch. The inner thighs are lengthened, the gluteal muscles are stable, and the outer leg muscles are engaged.
A few positions are required to allow the muscles for relaxation after the strenuous practice of Utthita Parsvakonasana. Below is a list of them:
1. Baddha Konasana (Bound Angle Pose): This pose helps to relieve tension in the hips and feet by relaxing the entire lower body.
2. Prasarita Balasana (Wide Child's Pose): This pose allows the shoulders, chest, and inner thighs to relax. For added support, a bolster can be placed below the forehead. Remain in this position while loosening your entire upper body.
3. Advasana (Reverse Corpse Position): This pose allows the entire body to rest. It also enables breathing to return to a normal and controlled pace, allowing the whole body to relax. Stay here for around 14 deep breaths, paying attention to how the spine moves as you breathe.
Image Credits: indiatoday.in
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To add elegance to your Extended Side Angle Pose practice, try some assistance. Beginners can practice Utthita Parsvakonasana with these three easy-to-do modifications:
Make use of a prop. By positioning blocks close to the knee-bending foot, place the palm on the block while still expanding the chest and shoulders.
Image Credits: almondsandasana.com
With time and practice, the legs' flexibility improves to the point that this position can be performed without using the blocks.
Make use of a wall. Consider using a wall for back support, this will help you attain confidence and the right alignment. Your balance will improve over time, and eventually, you will be able to perform this pose without using a wall.
Adjust your gaze. If glancing up causes body imbalance, glance forward or even down at the bent leg to improve balance before proceeding to the full position.
Image Credits: drweil.com
Extended Side Angle Pose can be performed with multiple variations, and you can practice any of them depending on your body's needs and capabilities. Here's a list of a few:
1. Extended Side Angle Pose Variation Elbow Arm: Variation of Utthita Parsvakonasana Elbow Arm is a beginner's version of the Utthita Parsvakonasana, which includes the hip opening, spine twisting, and lateral extension. The support around elbows in this variation helps improve the much-needed strength, flexibility, and core balance for achieving the final posture.
Image Credits: yogateket.com
2. Extended Side Angle Pose Variation Namaste Hands: Variation of Utthita Parsvakonasana with hands touching together is also known as the namaste variation. Simply, find the balance in your core muscles as you perform namaste in the extended side angle pose.
3. Bound Extended Side Angle Pose (Bent Knee): In this pose, the "bind" refers to the way your arms wrap around your torso. "Bound Side Angle Pose," is another name for Baddha Utthita Parsvakonasana. It also serves as a warm-up for standing balance poses such as Full Bound Extended Side Angle Pose.
Once you have mastered the Extended Side Angle Pose with all its variations, you’re ready to perform the following level up poses, like:
Level-Up Pose 1 - Utthita Parsvakonasana (Side Angle Variation with Arms Behind)
Level-Up Pose 2 - Bandha Utthita Parsvakonasana (Bound Extended Side Angle Pose)
Level-Up Pose 3 - Parivrtta Parsvakonasana (Revolved Side Angle Pose)
Image Credits: yoganatomy.com
Side Angle Variation with Arms Behind
Bound Extended Side Angle Pose
Image Credits: vinyasayogaacademy.com
Revolved Side Angle Pose
Here is a list of some standing yoga poses, which are similar to Utthita Parsvakonasana's practice. Take a look below:
Trikonasana or Utthita Trikonasana (Triangle Pose)
Virabhadrasana I (Warrior Pose I)
Virabhadrasana II (Warrior Pose II)
Virabhadrasana III (Warrior Pose III)
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It encourages both mindfulness and physical engagement of significant muscle groups.","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:940,height:627/MlJLbddcT565BwtHIXRu\" alt=\"Utthita Parsvakonasana (Extended Side Angle Pose)\" title=\"Utthita Parsvakonasana (Extended Side Angle Pose)\" width=\"600\" height=\"350\"><p>Extending your arms, legs, and upper body is the focus of Utthita Parsvakonasana (Extended Side Angle Pose). This is an excellent asana for stretching your sides while strengthening your lower body. </p><p></p><p>The Extended Side Angle Pose strengthens your core muscles and increases shoulder flexibility. It encourages both mindfulness and physical engagement of significant muscle groups.</p>"},"overview":{"text":"Overview\\nThe name Utthita Parsvakonasana is derived from Sanskrit words \"Utthita\" which means \"Extended,\" \"Parsva\" which means \"Side”, \"Kona\" which means \"Angle,\" and \"Asana\" which means \"Posture or Seat.\" \n\\nBody extended on one side with the legs at an angle together with the side body is the meaning of Utthita Parsvakonasana. This standing stance is combined with Utthita Trikonasana and Virabhadrasana II to create a standing yoga flow practice.\n\\nIn medieval Hatha yoga books, the extended side angle position is not described. It first appears in the 20th century in Krishnamacharya's Mysore yoga system and the teachings of his students Pattabhi Jois and B. K. S. Iyengar, among other asanas with names that illustrate the position of the body and its limbs.\\n\n\\nSanskrit Name:\\n उत्थित पार्श्वकोणासन \\nPronunciation:\\n \\nUtt-thi-t Paar-saav-kon-aahs-uh-nuh\\n\n\\nPose Type:\\n Standing Pose \\nAlso known as: \\nExtended Side Angle Pose\\n\n\\nStrengthens: \\nKnee, Leg, Ankle & Core\\n Stretches: \\nKnee, Vertebral column, Thorax, Ankle, Shoulder, Leg, Abdomen, & Lungs\\n\n\\nHealth Benefits of Utthita Parsvakonasana:\\n\n\\nReduces backache.\\nStrengthens the legs.\\nReduces menstrual discomfort.\\nCan help with sciatica symptoms.\\nHelps athletes tone their calves and hamstrings.\\nHelps in expanding the chest, arms, and shoulder muscles. \\nThis improves respiration and offers the entire body a burst of energy.\\nThis posture promotes joint flexibility with an increased range of motion. \\nThe abdominal organs are stimulated in this pose, which improves digestion.\\n\n\\nWhen to Avoid Performing Utthita Parsvakonasana:\\n\n\\nAvoid during migraine.\\nAvoid during high blood pressure.\\nAvoid if you have weak joints or joint pain. \\nAvoid if you experience nervous system disorders.\\nAvoid if you have recently been injured or undergone surgery.\\n","html":"<p><strong>Overview</strong></p><p>The name Utthita Parsvakonasana is derived from Sanskrit words "Utthita" which means "Extended," "Parsva" which means "Side”, "Kona" which means "Angle," and "Asana" which means "Posture or Seat." <br></p><p>Body extended on one side with the legs at an angle together with the side body is the meaning of Utthita Parsvakonasana. This standing stance is combined with Utthita Trikonasana and Virabhadrasana II to create a standing yoga flow practice.<br></p><p>In medieval Hatha yoga books, the extended side angle position is not described. It first appears in the 20th century in Krishnamacharya's Mysore yoga system and the teachings of his students Pattabhi Jois and B. K. S. Iyengar, among other asanas with names that illustrate the position of the body and its limbs.</p><p><br></p><p><strong>Sanskrit Name:</strong> उत्थित पार्श्वकोणासन <strong>Pronunciation:</strong> <em>Utt-thi-t Paar-saav-kon-aahs-uh-nuh</em></p><p><br></p><p><strong>Pose Type:</strong> Standing Pose <strong>Also known as: </strong>Extended Side Angle Pose</p><p><br></p><p><strong>Strengthens: </strong>Knee, Leg, Ankle & Core<strong> Stretches: </strong>Knee, Vertebral column, Thorax, Ankle, Shoulder, Leg, Abdomen, & Lungs</p><p><br></p><p><strong>Health Benefits of Utthita Parsvakonasana:</strong><br></p><ul><li><div><p>Reduces backache.</p></div></li><li><div><p>Strengthens the legs.</p></div></li><li><div><p>Reduces menstrual discomfort.</p></div></li><li><div><p>Can help with sciatica symptoms.</p></div></li><li><div><p>Helps athletes tone their calves and hamstrings.</p></div></li><li><div><p>Helps in expanding the chest, arms, and shoulder muscles. </p></div></li><li><div><p>This improves respiration and offers the entire body a burst of energy.</p></div></li><li><div><p>This posture promotes joint flexibility with an increased range of motion. </p></div></li><li><div><p>The abdominal organs are stimulated in this pose, which improves digestion.</p></div></li></ul><p><br></p><p><strong>When to Avoid Performing Utthita Parsvakonasana:</strong><br></p><ul><li><div><p>Avoid during migraine.</p></div></li><li><div><p>Avoid during high blood pressure.</p></div></li><li><div><p>Avoid if you have weak joints or joint pain. </p></div></li><li><div><p>Avoid if you experience nervous system disorders.</p></div></li><li><div><p>Avoid if you have recently been injured or undergone surgery.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Utthita Parsvakonasana (Extended Side Angle Pose)?","howToDoBody":{"text":"How to do Utthita Parsvakonasana (Extended Side Angle Pose)?\\nThe complete process of performing Utthita Parsvakonasana is divided into four parts: warm-up, the posing practice, things to keep in mind, and relaxation. So, let’s dive in straight and learn how this practice can be started. \\n\\nPart 1 - Preparatory Poses for Utthita Parsvakonasana\\n\n\\nTo start your Utthita Parsvakonasana practice- first, warm up your whole body and get your blood moving. Given below is the series of preparatory poses to do prior to the practice of the Extended Side Angle Pose: \\n\n\\n1. Suryanamaskar (Sun Salutations) -\\n A couple of rounds of the 12 steps sun salutation will significantly loosen up the calves, shoulders, and lower back. This yoga flow keeps the body warm, which reduces the risk of injury while performing any asana. One can perform six to twelve rounds of sun salutations, depending on the individual's physical capability.\n\\n\\n\\n\n\\n2. Vrksasana (Tree Pose) - \\nIt's all about balance and concentration in this stance. While standing in Tadasana, raise the right leg, bend the right knee, and place the right foot on the insides of the left thigh. \\nRaise your arms over your head and make a Namaste sign with your palms. Raise the chest and torso upwards while holding the abdominal muscles, gazing with the eyes forward. \\n\n\\n\\n\\n\\nRelease and repeat on the left leg, bending at the knee and tucking the left foot between the right leg's inner thighs. With each leg, hold this stance for at least eight breaths.\\n\n\\n3. Prasarita Padottanasana (Intense Leg Stretch Pose) - \\nFace the long side of the mat while standing in the center of the mat. Place your feet apart more than your hip-width, with your feet facing forward toward the mat's long side. \n\\nExhale and extend your body forward, first parallel to the floor, then gently lowering and reaching for the floor with your head dropped in between both legs and your hands holding the big toes. \\n\\n\\nMaintain this position by pulling in your abdomen and extending with each breath. This pose provides a deep stretch by opening the hips and the entire leg. After a few repetitions of this pose, the hips become more flexible, which is necessary for an Extended Side Angle Pose. \\n\\n4. Utthita Trikonasana (Extended Triangle Pose) - \\nMake sure your chest and hips face the long side of the mat. Continue standing with your feet apart as you move out from Prasarita Padottanasana. \n\\nBring the arms out sideways at shoulder level, place the left foot outside at 90 degrees and the right foot inside at 45 degrees, move the torso to the left, flexing the hips a little, and reaching for the left foot with the left hand. \n\\nNow, bring the arms out sideways at shoulder level, place the left foot outside at 90 degrees and the right foot inside at 45 degrees, move the torso to the left, flexing the hips a little, and bend forward while reaching down for the left foot.\n\\n\\n\\nThen stretch your right arm up to your right palm. The hips, entire legs, shoulders, and arms are stretched intensely, opening your joints. Release and continue the practice on the right leg. Hold for about eight breaths with each leg.\\n\\n5. Virabhadrasana II (Warrior Pose II) - \\nCome to Five Pointed Star Pose from Extended Triangle Pose. Keep the right knee above the right ankle while bending the right foot. \n\\nExhale and stretch your arms out parallel to the floor, while your left leg is extended behind you and your right knee is bent forward, with the right foot turned 90 degrees and the left foot at 45 degrees.\\n\\n\\n\\nThis deep stretch at the knee and foot assists the practitioner with hip opening. Stay here for at least six breaths and then slowly exhale. Return to Five Pointed Star Pose, repeat the same on the other side, and feel your legs flexing. \\n\n\\nPart 2: Step-by-Step Instructions to Perform Utthita Parsvakonasana\\n\n\\nStep 1- \\nBegin with Tadasana (Mountain Pose). Keep your legs around 4 feet apart. Extend your arms in a \"T\" shape, palms down, then extend out via your fingertips as if dragged in opposite directions.\\n\n\\nStep 2- \\nWith your left foot, make a 90-degree turn, and with your right foot, make a small inward turn. Lift through your spine on both sides, keeping your torso elongated.\\n\n\\nStep 3- \\nPress your right outside foot and heel to the floor as you bend your left knee to a 90-degree angle with your left thigh parallel to the floor. Adjust your stance here to establish a sturdy foundation.\\n\n\\nStep 4- \\nLeaning toward your left knee and hinging at the hips, bring your left arm to the floor. For support, place your left fingertips on the ground or a yoga block, and move your left armpit close to the outside left knee, paralleling your arm and shin.\\n\n\\nStep 5- \\nLift your right arm, palm facing the ground, above your right ear. To make a straight line from your right ankle to your head, turn your body towards your raised arm and press your right hip against the floor.\\n\n\\nStep 6- \\nRemove your attention from your right thumb. Take a deep breath and hold this pose in the same position.\\n\n\\nStep 7- \\nRelease the posture by inhaling and reaching up, straightening your left leg, and extending your torso up. Do the same on the opposite side.\\n\n\\nBreath Awareness:\\n Breathing the wrong way can lead your practice towards unwanted tension and stress in the muscles, so consider the below-listed points carefully:\\n\\nExhale and rotate the right foot 90 degrees and the left foot 45 degrees.\\nInhale and exhale, as the arms are stretched out, bring the chest forward, bending over the right leg, and placing the right palm on the floor near the right foot.\\nInhale to ease and relax the body, then exhale to lower the torso. \\nInhale to release the right arm and place it on the right thigh as you exhale.\\nInhale as you raise the torso while letting go of your left arm.\\nExhale to return to Five Pointed Star Pose after complete relaxation.\\nWhen your left foot is at a 90-degree angle, and your right foot is at a 45-degree angle, exhale.\\nInhale to bend your torso to the left as you go through the motions above.\\nExhale and return to Tadasana by completely relaxing the body.\n\\nPerformance Duration for Beginners:\\n Hold the pose for 30-60 seconds. \n\\n\\nPerformance Duration for Advanced: \\nHold the pose for 2 to 5 minutes. \\n\n\\nPart 3: Things to Keep in Mind\\n\n\\nThese cues will prevent beginners from injury while also allowing them to reap the most benefits out of this pose:\\n\n\\nIt's all about space in this position - \\nTo provide room for your torso to open, and lengthen both sides of your body. To prepare for this opening, fully extend your upper arm and press your supporting hand to the floor or a yoga block. You should feel a gap between your collarbones and your chest.\n\\nBe mindful about the lower body\\n- As you bend, keep your knees engaged and tight for a deep stretch. The inner thighs are lengthened, the gluteal muscles are stable, and the outer leg muscles are engaged. \\n\\nPart 4: Relaxing Poses Utthita Parsvakonasana\\nA few positions are required to allow the muscles for relaxation after the strenuous practice of Utthita Parsvakonasana. Below is a list of them:\\n\n\\n1. Baddha Konasana (Bound Angle Pose): \\nThis pose helps to relieve tension in the hips and feet by relaxing the entire lower body.\\n\\n\\n\\n2. Prasarita Balasana (Wide Child's Pose): \\nThis pose allows the shoulders, chest, and inner thighs to relax. For added support, a bolster can be placed below the forehead. Remain in this position while loosening your entire upper body. \\n\\n\\n\n\\n3. Advasana (Reverse Corpse Position):\\n This pose allows the entire body to rest. It also enables breathing to return to a normal and controlled pace, allowing the whole body to relax. Stay here for around 14 deep breaths, paying attention to how the spine moves as you breathe.\\n\n\\n\\nImage Credits: \\nindiatoday.in\\n\\n","html":"<h2><strong>How to do Utthita Parsvakonasana (Extended Side Angle Pose)?</strong></h2><p>The complete process of performing Utthita Parsvakonasana is divided into four parts: warm-up, the posing practice, things to keep in mind, and relaxation. So, let’s dive in straight and learn how this practice can be started. </p><p></p><h3><strong>Part 1 - Preparatory Poses for Utthita Parsvakonasana</strong><br></h3><p>To start your Utthita Parsvakonasana practice- first, warm up your whole body and get your blood moving. Given below is the series of preparatory poses to do prior to the practice of the Extended Side Angle Pose: </p><p><br></p><p><strong>1. Suryanamaskar (Sun Salutations) -</strong> A couple of rounds of the 12 steps sun salutation will significantly loosen up the calves, shoulders, and lower back. This yoga flow keeps the body warm, which reduces the risk of injury while performing any asana. One can perform six to twelve rounds of sun salutations, depending on the individual's physical capability.<br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2304,height:1536/T1DUQADATuioqTzf2PO2\" alt=\"Suryanamaskar (Sun Salutations)\" title=\"Suryanamaskar (Sun Salutations)\" width=\"600\" height=\"350\"><p><br></p><p><strong>2. Vrksasana (Tree Pose) - </strong>It's all about balance and concentration in this stance. While standing in Tadasana, raise the right leg, bend the right knee, and place the right foot on the insides of the left thigh. </p><p>Raise your arms over your head and make a Namaste sign with your palms. Raise the chest and torso upwards while holding the abdominal muscles, gazing with the eyes forward. </p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:940,height:627/3o1X0DieQjuED8evcnGi\" alt=\"Vrksasana (Tree Pose)\" title=\"Vrksasana (Tree Pose)\" width=\"600\" height=\"350\"><p></p><p>Release and repeat on the left leg, bending at the knee and tucking the left foot between the right leg's inner thighs. With each leg, hold this stance for at least eight breaths.</p><p><br></p><p><strong>3. Prasarita Padottanasana (Intense Leg Stretch Pose) - </strong>Face the long side of the mat while standing in the center of the mat. Place your feet apart more than your hip-width, with your feet facing forward toward the mat's long side. <br></p><p>Exhale and extend your body forward, first parallel to the floor, then gently lowering and reaching for the floor with your head dropped in between both legs and your hands holding the big toes. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:940,height:627/pnAppPchRMqQjWNaoTEd\" alt=\"Prasarita Padottanasana (Intense Leg Stretch Pose)\" title=\"Prasarita Padottanasana (Intense Leg Stretch Pose)\" width=\"600\" height=\"350\"><p></p><p>Maintain this position by pulling in your abdomen and extending with each breath. This pose provides a deep stretch by opening the hips and the entire leg. After a few repetitions of this pose, the hips become more flexible, which is necessary for an Extended Side Angle Pose. </p><p></p><p><strong>4. Utthita Trikonasana (Extended Triangle Pose) - </strong>Make sure your chest and hips face the long side of the mat. Continue standing with your feet apart as you move out from Prasarita Padottanasana. <br></p><p>Bring the arms out sideways at shoulder level, place the left foot outside at 90 degrees and the right foot inside at 45 degrees, move the torso to the left, flexing the hips a little, and reaching for the left foot with the left hand. <br></p><p>Now, bring the arms out sideways at shoulder level, place the left foot outside at 90 degrees and the right foot inside at 45 degrees, move the torso to the left, flexing the hips a little, and bend forward while reaching down for the left foot.<br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1688,height:1125/B9AvfWnfS52a04LKTB0L\" alt=\"Utthita Trikonasana (Extended Triangle Pose)\" title=\"Utthita Trikonasana (Extended Triangle Pose)\" width=\"600\" height=\"350\"><p></p><p>Then stretch your right arm up to your right palm. The hips, entire legs, shoulders, and arms are stretched intensely, opening your joints. Release and continue the practice on the right leg. Hold for about eight breaths with each leg.</p><p></p><p><strong>5. Virabhadrasana II (Warrior Pose II) - </strong>Come to Five Pointed Star Pose from Extended Triangle Pose. Keep the right knee above the right ankle while bending the right foot. <br></p><p>Exhale and stretch your arms out parallel to the floor, while your left leg is extended behind you and your right knee is bent forward, with the right foot turned 90 degrees and the left foot at 45 degrees.</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:940,height:627/RvUqgY2ZQRChuMhQIrtD\" alt=\"Virabhadrasana II (Warrior Pose II) \" title=\"Virabhadrasana II (Warrior Pose II) \" width=\"600\" height=\"350\"><p></p><p>This deep stretch at the knee and foot assists the practitioner with hip opening. Stay here for at least six breaths and then slowly exhale. Return to Five Pointed Star Pose, repeat the same on the other side, and feel your legs flexing. </p><p><br></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Utthita Parsvakonasana</strong></h3><p><br></p><p><strong>Step 1- </strong>Begin with Tadasana (Mountain Pose). Keep your legs around 4 feet apart. Extend your arms in a \"T\" shape, palms down, then extend out via your fingertips as if dragged in opposite directions.</p><p><br></p><p><strong>Step 2- </strong>With your left foot, make a 90-degree turn, and with your right foot, make a small inward turn. Lift through your spine on both sides, keeping your torso elongated.</p><p><br></p><p><strong>Step 3- </strong>Press your right outside foot and heel to the floor as you bend your left knee to a 90-degree angle with your left thigh parallel to the floor. Adjust your stance here to establish a sturdy foundation.</p><p><br></p><p><strong>Step 4- </strong>Leaning toward your left knee and hinging at the hips, bring your left arm to the floor. For support, place your left fingertips on the ground or a yoga block, and move your left armpit close to the outside left knee, paralleling your arm and shin.</p><p><br></p><p><strong>Step 5- </strong>Lift your right arm, palm facing the ground, above your right ear. To make a straight line from your right ankle to your head, turn your body towards your raised arm and press your right hip against the floor.</p><p><br></p><p><strong>Step 6- </strong>Remove your attention from your right thumb. Take a deep breath and hold this pose in the same position.</p><p><br></p><p><strong>Step 7- </strong>Release the posture by inhaling and reaching up, straightening your left leg, and extending your torso up. Do the same on the opposite side.</p><p><br></p><p><strong>Breath Awareness:</strong> Breathing the wrong way can lead your practice towards unwanted tension and stress in the muscles, so consider the below-listed points carefully:</p><p></p><ul><li><div><p>Exhale and rotate the right foot 90 degrees and the left foot 45 degrees.</p></div></li><li><div><p>Inhale and exhale, as the arms are stretched out, bring the chest forward, bending over the right leg, and placing the right palm on the floor near the right foot.</p></div></li><li><div><p>Inhale to ease and relax the body, then exhale to lower the torso. </p></div></li><li><div><p>Inhale to release the right arm and place it on the right thigh as you exhale.</p></div></li><li><div><p>Inhale as you raise the torso while letting go of your left arm.</p></div></li><li><div><p>Exhale to return to Five Pointed Star Pose after complete relaxation.</p></div></li><li><div><p>When your left foot is at a 90-degree angle, and your right foot is at a 45-degree angle, exhale.</p></div></li><li><div><p>Inhale to bend your torso to the left as you go through the motions above.</p></div></li><li><div><p>Exhale and return to Tadasana by completely relaxing the body.<br></p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold the pose for 30-60 seconds. <br></p><p></p><p><strong>Performance Duration for Advanced: </strong>Hold the pose for 2 to 5 minutes. </p><p><br></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p><br></p><p>These cues will prevent beginners from injury while also allowing them to reap the most benefits out of this pose:</p><p><br></p><ul><li><div><p><strong>It's all about space in this position - </strong>To provide room for your torso to open, and lengthen both sides of your body. To prepare for this opening, fully extend your upper arm and press your supporting hand to the floor or a yoga block. You should feel a gap between your collarbones and your chest.<br></p></div></li></ul><ul><li><div><p><strong>Be mindful about the lower body</strong>- As you bend, keep your knees engaged and tight for a deep stretch. The inner thighs are lengthened, the gluteal muscles are stable, and the outer leg muscles are engaged. </p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses Utthita Parsvakonasana</strong></h3><p>A few positions are required to allow the muscles for relaxation after the strenuous practice of Utthita Parsvakonasana. Below is a list of them:</p><p><br></p><p><strong>1. Baddha Konasana (Bound Angle Pose): </strong>This pose helps to relieve tension in the hips and feet by relaxing the entire lower body.</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:940,height:627/MiBdZ3XSFDXDa2EnHcAA\" alt=\"Baddha Konasana (Bound Angle Pose)\" title=\"Baddha Konasana (Bound Angle Pose)\" width=\"600\" height=\"350\"><p></p><p><strong>2. Prasarita Balasana (Wide Child's Pose): </strong>This pose allows the shoulders, chest, and inner thighs to relax. For added support, a bolster can be placed below the forehead. Remain in this position while loosening your entire upper body. </p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:940,height:627/fBLiB1h3Rbuv3SmZWXfV\" alt=\"Prasarita Balasana (Wide Child's Pose)\" title=\"Prasarita Balasana (Wide Child's Pose)\" width=\"600\" height=\"350\"><p><br></p><p><strong>3. Advasana (Reverse Corpse Position):</strong> This pose allows the entire body to rest. It also enables breathing to return to a normal and controlled pace, allowing the whole body to relax. Stay here for around 14 deep breaths, paying attention to how the spine moves as you breathe.</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:324,height:95/TVVkrupVTYa9yL2x5HzS\" alt=\" Advasana (Reverse Corpse Position)\" title=\" Advasana (Reverse Corpse Position)\" width=\"600\" height=\"350\"><p><em>Image Credits: </em><a title=\"https://www.indiatoday.in/lifestyle/wellness/story/yoga-asanas-relaxation-body-muscle-injuries-workout-ira-trivedi-lifest-355725-2016-12-05\" href=\"https://www.indiatoday.in/lifestyle/wellness/story/yoga-asanas-relaxation-body-muscle-injuries-workout-ira-trivedi-lifest-355725-2016-12-05\"><u><em>indiatoday.in</em></u></a></p><p></p>"},"modificationsAndPropsBody":{"text":"To add elegance to your Extended Side Angle Pose practice, try some assistance. Beginners can practice Utthita Parsvakonasana with these three easy-to-do modifications: \\n\\nMake use of a prop. \\nBy positioning blocks close to the knee-bending foot, place the palm on the block while still expanding the chest and shoulders. \\n\\nImage Credits: \\nalmondsandasana.com\\n\\n\\nWith time and practice, the legs' flexibility improves to the point that this position can be performed without using the blocks.\\n\\nMake use of a wall. \\nConsider using a wall for back support, this will help you attain confidence and the right alignment. Your balance will improve over time, and eventually, you will be able to perform this pose without using a wall.\n\\n\\n\n\\nAdjust your gaze.\\n If glancing up causes body imbalance, glance forward or even down at the bent leg to improve balance before proceeding to the full position.\\n\\n\\nImage Credits: \\ndrweil.com\\n\\n","html":"<p>To add elegance to your Extended Side Angle Pose practice, try some assistance. Beginners can practice Utthita Parsvakonasana with these three easy-to-do modifications: </p><p></p><ul><li><div><p><strong>Make use of a prop. </strong>By positioning blocks close to the knee-bending foot, place the palm on the block while still expanding the chest and shoulders. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:500,height:334/SC1HR5aT7mUADx1MR8rz\" alt=\"Utthita Parsvakonasana Modifications and Props\" title=\"Utthita Parsvakonasana Modifications and Props\" width=\"600\" height=\"350\"><p><em>Image Credits: </em><a title=\"https://www.almondsandasana.com/almonds-asana/2018/04/extended/side/angle\" href=\"https://www.almondsandasana.com/almonds-asana/2018/04/extended/side/angle\"><u><em>almondsandasana.com</em></u></a></p><p></p><p>With time and practice, the legs' flexibility improves to the point that this position can be performed without using the blocks.</p><p></p><ul><li><div><p><strong>Make use of a wall. </strong>Consider using a wall for back support, this will help you attain confidence and the right alignment. Your balance will improve over time, and eventually, you will be able to perform this pose without using a wall.<br></p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:500/xrW0KzqJRs2OAU0oe085\" alt=\"Utthita Parsvakonasana Modifications and Props\" title=\"Utthita Parsvakonasana Modifications and Props\" width=\"600\" height=\"350\"><p><br></p><ul><li><div><p><strong>Adjust your gaze.</strong> If glancing up causes body imbalance, glance forward or even down at the bent leg to improve balance before proceeding to the full position.</p></div></li></ul><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:720,height:540/toWn4LQvWuNi7Qh4i6yQ\" alt=\"Utthita Parsvakonasana Modifications and Props\" title=\"Utthita Parsvakonasana Modifications and Props\" width=\"600\" height=\"350\"><p><em>Image Credits: </em><a title=\"https://www.drweil.com/health-wellness/balanced-living/exercise-fitness/extended-side-angle-pose/\" href=\"https://www.drweil.com/health-wellness/balanced-living/exercise-fitness/extended-side-angle-pose/\"><u><em>drweil.com</em></u></a></p><p></p>"},"modificationsAndPropsTitle":"Utthita Parsvakonasana Modifications and Props","variationsTitle":"Utthita Parsvakonasana Variations to Consider","variationsBody":{"text":"Extended Side Angle Pose can be performed with multiple variations, and you can practice any of them depending on your body's needs and capabilities. Here's a list of a few: \\n\n\\n1. Extended Side Angle Pose Variation Elbow Arm:\\n Variation of Utthita Parsvakonasana Elbow Arm is a beginner's version of the Utthita Parsvakonasana, which includes the hip opening, spine twisting, and lateral extension. The support around elbows in this variation helps improve the much-needed strength, flexibility, and core balance for achieving the final posture.\\n\\n\\nImage Credits: \\nyogateket.com\\n\\n\n\\n2.\\n \\nExtended Side Angle Pose Variation Namaste Hands: \\nVariation of Utthita Parsvakonasana with hands touching together is also known as the namaste variation. Simply, find the balance in your core muscles as you perform namaste in the extended side angle pose. \\n\\n\\n\n\\n3. Bound Extended Side Angle Pose (Bent Knee): \\nIn this pose, the \"bind\" refers to the way your arms wrap around your torso. \"Bound Side Angle Pose,\" is another name for Baddha Utthita Parsvakonasana. It also serves as a warm-up for standing balance poses such as Full Bound Extended Side Angle Pose.\\n\\n\\n","html":"<p>Extended Side Angle Pose can be performed with multiple variations, and you can practice any of them depending on your body's needs and capabilities. Here's a list of a few: </p><p><br></p><p><strong>1. Extended Side Angle Pose Variation Elbow Arm:</strong> Variation of Utthita Parsvakonasana Elbow Arm is a beginner's version of the Utthita Parsvakonasana, which includes the hip opening, spine twisting, and lateral extension. The support around elbows in this variation helps improve the much-needed strength, flexibility, and core balance for achieving the final posture.</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1245,height:830/q3UJEkcOTu2XjcsPSPnB\" alt=\"Extended Side Angle Pose Variation Elbow Arm\" title=\"Extended Side Angle Pose Variation Elbow Arm\" width=\"600\" height=\"350\"><p><em>Image Credits: </em><a title=\"https://www.yogateket.com/blog/utthita-parsvakonasana-extended-side-angle-pose\" href=\"https://www.yogateket.com/blog/utthita-parsvakonasana-extended-side-angle-pose\"><u><em>yogateket.com</em></u></a></p><p><br></p><p><strong>2.</strong> <strong>Extended Side Angle Pose Variation Namaste Hands: </strong>Variation of Utthita Parsvakonasana with hands touching together is also known as the namaste variation. Simply, find the balance in your core muscles as you perform namaste in the extended side angle pose. </p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:940,height:627/HPP1nNboRCaWC37WswPx\" alt=\"Extended Side Angle Pose Variation Namaste Hands\" title=\"Extended Side Angle Pose Variation Namaste Hands\" width=\"600\" height=\"350\"><p><br></p><p><strong>3. Bound Extended Side Angle Pose (Bent Knee): </strong>In this pose, the \"bind\" refers to the way your arms wrap around your torso. \"Bound Side Angle Pose,\" is another name for Baddha Utthita Parsvakonasana. It also serves as a warm-up for standing balance poses such as Full Bound Extended Side Angle Pose.</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1024,height:1024/WjZt2BzRyihvc6Ulmn0A\" alt=\" Bound Extended Side Angle Pose (Bent Knee)\" title=\" Bound Extended Side Angle Pose (Bent Knee)\" width=\"600\" height=\"350\"><p></p>"},"levelUpTitle":"Level-Up Poses After Utthita Parsvakonasana for Advanced Yogis","similarTitle":"Similar Standing Poses like Utthita Parsvakonasana","similarBody":{"text":"Here is a list of some standing yoga poses, which are similar to Utthita Parsvakonasana's practice. Take a look below: \n\\n Trikonasana or Utthita Trikonasana (Triangle Pose)\\n Virabhadrasana I (Warrior Pose I)\\n Virabhadrasana II (Warrior Pose II)\\n Virabhadrasana III (Warrior Pose III)\\n","html":"<p>Here is a list of some standing yoga poses, which are similar to Utthita Parsvakonasana's practice. Take a look below: <br></p><ol><li><div><p> Trikonasana or Utthita Trikonasana (Triangle Pose)</p></div></li><li><div><p> Virabhadrasana I (Warrior Pose I)</p></div></li><li><div><p> Virabhadrasana II (Warrior Pose II)</p></div></li><li><div><p> Virabhadrasana III (Warrior Pose III)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Utthita Parsvakonasana","levelUpBody":{"text":"Once you have mastered the Extended Side Angle Pose with all its variations, you’re ready to perform the following level up poses, like: \\n\\nLevel-Up Pose 1 - Utthita Parsvakonasana (Side Angle Variation with Arms Behind)\\nLevel-Up Pose 2 - Bandha Utthita Parsvakonasana (Bound Extended Side Angle Pose)\\nLevel-Up Pose 3 - Parivrtta Parsvakonasana (Revolved Side Angle Pose)\\n\n\\n\\nImage Credits: \\nyoganatomy.com\\n\\nSide Angle Variation with Arms Behind\\n\\n\\n\\nBound Extended Side Angle Pose\\n\n\n\\n\\n\n\\nImage Credits: \\nvinyasayogaacademy.com \\n\\nRevolved Side Angle Pose","html":"<p>Once you have mastered the Extended Side Angle Pose with all its variations, you’re ready to perform the following level up poses, like: </p><p></p><p><strong>Level-Up Pose 1 - Utthita Parsvakonasana (Side Angle Variation with Arms Behind)</strong></p><p><strong>Level-Up Pose 2 - Bandha Utthita Parsvakonasana (Bound Extended Side Angle Pose)</strong></p><p><strong>Level-Up Pose 3 - Parivrtta Parsvakonasana (Revolved Side Angle Pose)</strong></p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:500,height:353/h9A1wwIUTLGZlYn1Bubp\" alt=\"Side Angle Variation with Arms Behind\" title=\"Side Angle Variation with Arms Behind\" width=\"600\" height=\"350\"><p><em>Image Credits: </em><a title=\"https://www.yoganatomy.com/side-angle-and-revolved-side-angle-pose/\" href=\"https://www.yoganatomy.com/side-angle-and-revolved-side-angle-pose/\"><u><em>yoganatomy.com</em></u></a></p><p><em>Side Angle Variation with Arms Behind</em></p><p><em></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:512,height:512/G8iKCNGT3yDRrPz7tW4w\" alt=\"Bound Extended Side Angle Pose\" title=\"Bound Extended Side Angle Pose\" width=\"600\" height=\"350\"><p></p><p><em>Bound Extended Side Angle Pose</em></p><p><br><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:512,height:352/LDLTZ2PuTdmk2HavyqcC\" alt=\"Revolved Side Angle Pose\" title=\"Revolved Side Angle Pose\" width=\"600\" height=\"350\"><p><br><em>Image Credits: </em><a title=\"https://vinyasayogaacademy.com/blog/benefits-of-revolved-side-angle-pose/\" href=\"https://vinyasayogaacademy.com/blog/benefits-of-revolved-side-angle-pose/\"><u><em>vinyasayogaacademy.com </em></u></a></p><p><em>Revolved Side Angle Pose</em></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Utthita Parsvakonasana or Extended Side Angle Pose. ","breadcrumbName":"Utthita Parsvakonasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":272,"UUID":"479d3645-1a63-4663-b482-8c14f1606314","TagID":222,"Question":"What are standing poses good for?","Answer":"<p>Standing poses and their advantages are extensively performed to keep our bodies and minds in top shape and are building blocks of Yoga. The majority of standing yoga postures have been clinically demonstrated to improve immunity, agility, physical strength, and reduce tension and anxiety.</p>","Position":1,"CreatedDate":"2022-11-14 17:26:54","ModifiedDate":"2022-11-14 17:26:54","Tags":null},{"ID":273,"UUID":"b60c6d63-df27-477f-b0a7-b0878a8417ff","TagID":222,"Question":"How to do an extended side angle pose?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Following are the steps to perform extended side angle pose:</span></p><ul><li>Stand with your legs approximately a meter and a half apart and your back straight.</li><li>Exhale and spread your arms to both sides.</li><li>Turn your right foot to the right side while inhaling, bending your leg at the knee joint and moving sideways till your right hand hits the ground outside your right foot; stretch your left hand straight to make a right angle.Take a look up at the elbow.</li><li>Return to the upright position after five to ten deep breaths or roughly thirty seconds in the pose. Repeat on the opposite side.</li></ul><p><br></p>","Position":2,"CreatedDate":"2022-11-14 17:27:12","ModifiedDate":"2022-11-14 17:27:12","Tags":null},{"ID":274,"UUID":"9945f6ab-88f7-4a30-977f-28947b1b2275","TagID":222,"Question":"What are the benefits of side angle pose?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The side angle pose prepares you to keep your legs firm while opening and stretching the sides of your rib cage, strengthening the muscles that aid inefficient breathing. </span></p><p><span style=\"color: rgb(14, 16, 26);\">It also tones the muscles on your sides, from your outer heel to your outer hip, through your chest, and up to your outer arm. </span></p><p><span style=\"color: rgb(14, 16, 26);\">This strength provides the structural stability you need to raise and flex your spine. As a result, Side Angle Position is an important pose to practice daily.</span></p><p><br></p>","Position":3,"CreatedDate":"2022-11-14 17:27:32","ModifiedDate":"2022-11-14 17:27:38","Tags":null},{"ID":275,"UUID":"84d5caf5-6bce-4c1c-a21d-6a9616192979","TagID":222,"Question":"What does Parsvakonasana mean?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Utthita parsvakonasana and parivrtta parsvakonasana, both part of Ashtanga yoga's fundamental series and key components of other yoga systems, are combined in parsvakonasana. </span></p><p><span style=\"color: rgb(14, 16, 26);\">The Sanskrit terms parsva, meaning \"side or flank,\" kona, meaning \"angle,\" and asana, meaning \"posture\" make up the word parsva.</span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2022-11-14 17:28:09","ModifiedDate":"2022-11-14 17:28:09","Tags":null},{"ID":276,"UUID":"e668245a-ec4c-4f59-9e1e-018716e209d9","TagID":222,"Question":"What are 5 standing yoga poses?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Although the symbolic number of standing asanas is 84, different books identify different options, sometimes mentioning their names but not explaining them. </span></p><p><span style=\"color: rgb(14, 16, 26);\">Here are five famous standing yoga poses you can practice: </span></p><p><br></p><ol><li>Mountain Pose</li><li>Forward Fold</li><li>Warrior Pose</li><li>Chair Pose</li><li>Triangle Pose</li></ol><p><br></p>","Position":5,"CreatedDate":"2022-11-14 17:28:28","ModifiedDate":"2022-11-14 17:28:28","Tags":null},{"ID":277,"UUID":"d8179b7a-1310-45ef-ba0b-6d9422874f06","TagID":222,"Question":"What is an extended side angle bend?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Extended side angle bend pose is a side-stretching, standing yoga posture that necessitates balance and flexibility. This stance has a number of physical advantages, but it's also known to help with mental and emotional stress.</span></p><p><span style=\"color: rgb(14, 16, 26);\">The practitioner begins in a lunge position. The lead arm rests on the lead leg or reaches towards the ground, while the other arm extends upwards and forward to stretch the side of the body. The head raises up to look at the sky.</span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2022-11-14 17:28:47","ModifiedDate":"2022-11-14 17:28:47","Tags":null},{"ID":278,"UUID":"c184b227-38c8-41f0-9290-870b3fd79222","TagID":222,"Question":"How to do a bound side angle pose in yoga?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">In Bound Side Angle Pose, one arm is looped below the front thigh, while the other wraps around the body behind the back in a bound. The ribcage is lifted, and the pelvis is tucked. The heart is no longer obstructed and the gaze is riveted on the horizon.</span></p><p><span style=\"color: rgb(14, 16, 26);\">This variation is a good way to take your Side Angle Pose to the next level if your shoulders are too tight and stressed.</span></p><p><br></p><p><br></p>","Position":7,"CreatedDate":"2022-11-14 17:29:04","ModifiedDate":"2022-11-14 17:29:04","Tags":null}],"yoga_details":{"ID":222,"UUID":"505a69d9-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Utthita Parsvakonasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Utthita Parsvakonasana","Description":"","Slug":"utthita-parsvakonasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1672843741/tags/k4oi1qu3nwbqdwtjdtml.jpg","Tagline":" Extended Side Angle Pose is a leg-strengthening standing yoga asana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Utthita Parsvakonasana or Extended Side Angle Pose","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Bhairavasana or Formidable Pose","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 07:32:23","ModifiedDate":"2022-07-26 07:32:23"}},{"ID":231,"UUID":"505a6b7a-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Surya Namaskar","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Surya Namaskar","Description":"","Slug":"surya-namaskar","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1672839854/tags/bi4dugec1ti8aycjwrtj.jpg","Tagline":"Salute the Sun with Surya Namaskar flow & feel the Prana flowing back","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Surya Namaskar or Sun Salutations","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 07:32:23","ModifiedDate":"2022-07-26 07:32:23"}}],"blogs":[{"status":"success","post":[{"id":"claqtt90v1oog0bimezcei2yq","slug":"yoga-with-your-partner","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Practicing Yoga with your Partner : 14 Yoga Poses Practice To Deepen Your Connection","createdAt":"2022-11-21T13:31:03.531635+00:00","coverUrl":"arv0lxzhmqel1ad4vmxv.jpg","content":{"text":"Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. \\nBegin your journey with us today! \\n\\n\n\\nWhy Should Couples Practice Yoga Together?\\nAccording to a \\n2016 study\\n, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! \\n1. Promotes Happiness\\nWe know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. \\n2. Improves your Communication\\nWhen you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. \\n3. Improved Sex\\nYoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. \\n4. Reduces Stress, Anxiety and Anger\\nPracticing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. \n\\n\\nWhat are the Benefits of Couples Yoga?\\nWhen you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. \\nInitiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. \\nCreates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. \\nStrength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!\\nAnd of course, MORE LOVE! What could be better than building a deeper connection with your partner? \n\n\\nWhat is Tantric Yoga?\\nTantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”\\nWant to give it a try? Here’s a set of beginner steps to start your tantric connection. \\nFocus on your breathing.\\nSlow down. Start to deepen your inhales and exhales together. \\nMake eye contact. Look into your partner's eyes and focus. \\nStart engaging your senses. (hear, feel, taste, smell, see) \\nSee where you end up! \n\\n\\nHow does Yoga Together Promote Intimacy?\\nHave you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. \n\\n\\nReady to deepen your connection with Yoga? \\nYou can practice with us at \\nmyyogateacher\\n from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. \n\\n\n\\n14 Yoga Poses to Try With Your Partner\\nThese yoga poses for 2 will help you move together while building intimacy, trust and security:\\n\\n1. Baddha Konasana (Bound Angle Pose)\\nDo this pose facing each other. Put your hands on your partner’s knees.\\n\\n2. Chair Pose (Utkatasana)\\nDo this pose back to back. Hold each other up as gravity pulls you down. \\n\\n3. Seated Forward Bend Pose (Paschimottanasana)\\nBring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. \\n\\n4. Revolved Chair Pose (Parivrtta Utkatasana)\\nHold opposite hands and twist the outside arm open. Switch sides. \\n\\n5. Down Dog Pose (Adho Mukha Svanasana) \\nEasy: Come to child's pose and have your partner put their hands on your lower back in downdog. \\nHarder: Bring your feet to your partner’s lower back and come up into an L shape. \\n\\n6. Child's Pose (Bālāsana)\\nStack your child’s pose over your partner’s. \\n\\n7. Tree Pose ( Vrikshasana)\\nStand side by side and join hands. Use your strength to hold each other up.\\n\\n8. Standing Forward Fold Pose ( Uttanasana)\\nHinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. \\n\\n9. Camel Pose (Ustrasana) \\nInstead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. \\n\\n10. Boat Pose (Navasana)\\nFace one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. \\n\\n11. Side Angle Bend Pose (Utthita Parsvakonasana) \\nStand in warrior two opposite your partner. With the arm that's down, grab hands. \\n\\n12. Warrior 3 Pose (Virabhadrasana)\\nWhen hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. \\n\\n13. Bridge Pose (Setu Bandha Sarvangasana)\\nHave one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. \\n\\n14. Savasana Pose\\nCome together to finish your practice!\\nBring one hand to your heart, and one to join your partners. Breathe deeply together and relax.\\n\n\\nIf you’re feeling the love, keep the connection going by making your practice more consistent. Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! \\n","html":"<p>Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\"><u><strong>Begin your journey with us today! </strong></u></a></p><p><br></p><h2>Why Should Couples Practice Yoga Together?</h2><p>According to a <a title=\"https://www.wilsonlab.com/publications/2016_JHSE_McGill_et_al.pdf\" href=\"https://www.wilsonlab.com/publications/2016_JHSE_McGill_et_al.pdf\"><u>2016 study</u></a>, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! </p><h3>1. Promotes Happiness</h3><p>We know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. </p><h3>2. Improves your Communication</h3><p>When you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. </p><h3>3. Improved Sex</h3><p>Yoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. </p><h3>4. Reduces Stress, Anxiety and Anger</h3><p>Practicing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. <br></p><p></p><h2>What are the Benefits of Couples Yoga?</h2><p>When you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. </p><ol><li><div><p>Initiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. </p></div></li><li><div><p>Creates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. </p></div></li><li><div><p>Strength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!</p></div></li><li><div><p>And of course, MORE LOVE! What could be better than building a deeper connection with your partner? <br><br></p></div></li></ol><h2>What is Tantric Yoga?</h2><p>Tantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”</p><p>Want to give it a try? Here’s a set of beginner steps to start your tantric connection. </p><ul><li><div><p>Focus on your breathing.</p></div></li><li><div><p>Slow down. Start to deepen your inhales and exhales together. </p></div></li><li><div><p>Make eye contact. Look into your partner's eyes and focus. </p></div></li><li><div><p>Start engaging your senses. (hear, feel, taste, smell, see) </p></div></li><li><div><p>See where you end up! <br></p></div></li></ul><p></p><h2>How does Yoga Together Promote Intimacy?</h2><p>Have you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. <br></p><p></p><h2>Ready to deepen your connection with Yoga? </h2><p>You can practice with us at <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\"><u>myyogateacher</u></a> from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. <br></p><p><br></p><h2>14 Yoga Poses to Try With Your Partner</h2><h3>These yoga poses for 2 will help you move together while building intimacy, trust and security:</h3><p></p><h3>1. Baddha Konasana (Bound Angle Pose)</h3><p>Do this pose facing each other. Put your hands on your partner’s knees.</p><p></p><h3>2. Chair Pose (Utkatasana)</h3><p>Do this pose back to back. Hold each other up as gravity pulls you down. </p><p></p><h3>3. Seated Forward Bend Pose (Paschimottanasana)</h3><p>Bring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. </p><p></p><h3>4. Revolved Chair Pose (Parivrtta Utkatasana)</h3><p>Hold opposite hands and twist the outside arm open. Switch sides. </p><p></p><h3>5. Down Dog Pose (Adho Mukha Svanasana) </h3><p>Easy: Come to child's pose and have your partner put their hands on your lower back in downdog. </p><p>Harder: Bring your feet to your partner’s lower back and come up into an L shape. </p><p></p><h3>6. Child's Pose (Bālāsana)</h3><p>Stack your child’s pose over your partner’s. </p><p></p><h3>7. Tree Pose ( Vrikshasana)</h3><p>Stand side by side and join hands. Use your strength to hold each other up.</p><p></p><h3>8. Standing Forward Fold Pose ( Uttanasana)</h3><p>Hinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. </p><p></p><h3>9. Camel Pose (Ustrasana) </h3><p>Instead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. </p><p></p><h3>10. Boat Pose (Navasana)</h3><p>Face one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. </p><p></p><h3>11. Side Angle Bend Pose (Utthita Parsvakonasana) </h3><p>Stand in warrior two opposite your partner. With the arm that's down, grab hands. </p><p></p><h3>12. Warrior 3 Pose (Virabhadrasana)</h3><p>When hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. </p><p></p><h3>13. Bridge Pose (Setu Bandha Sarvangasana)</h3><p>Have one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. </p><p></p><h3>14. Savasana Pose</h3><p>Come together to finish your practice!</p><p>Bring one hand to your heart, and one to join your partners. Breathe deeply together and relax.</p><p><br></p><p>If you’re feeling the love, keep the connection going by making your practice more consistent. Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! </p><p></p>"},"category":["yoga_poses"]}]}],"workshop":[],"slug_name":"utthita-parsvakonasana","asana_navigation":[{"link":"#main-title","section":"Utthita Parsvakonasana (Extended Side Angle Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Utthita Parsvakonasana (Extended Side Angle Pose)?"},{"link":"#how-to-practice","section":"Utthita Parsvakonasana (Extended Side Angle Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Utthita Parsvakonasana (Extended Side Angle Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Utthita Parsvakonasana (Extended Side Angle Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What are standing poses good for?","acceptedAnswer":{"@type":"Answer","text":"Standing poses and their advantages are extensively performed to keep our bodies and minds in top shape and are building blocks of Yoga. The majority of standing yoga postures have been clinically demonstrated to improve immunity, agility, physical strength, and reduce tension and anxiety."}},{"@type":"Question","name":"How to do an extended side angle pose?","acceptedAnswer":{"@type":"Answer","text":"Following are the steps to perform extended side angle pose:Stand with your legs approximately a meter and a half apart and your back straight.Exhale and spread your arms to both sides.Turn your right foot to the right side while inhaling, bending your leg at the knee joint and moving sideways till your right hand hits the ground outside your right foot; stretch your left hand straight to make a right angle.Take a look up at the elbow.Return to the upright position after five to ten deep breaths or roughly thirty seconds in the pose. Repeat on the opposite side."}},{"@type":"Question","name":"What are the benefits of side angle pose?\n","acceptedAnswer":{"@type":"Answer","text":"The side angle pose prepares you to keep your legs firm while opening and stretching the sides of your rib cage, strengthening the muscles that aid inefficient breathing. It also tones the muscles on your sides, from your outer heel to your outer hip, through your chest, and up to your outer arm. This strength provides the structural stability you need to raise and flex your spine. As a result, Side Angle Position is an important pose to practice daily."}},{"@type":"Question","name":"What does Parsvakonasana mean?","acceptedAnswer":{"@type":"Answer","text":"Utthita parsvakonasana and parivrtta parsvakonasana, both part of Ashtanga yoga's fundamental series and key components of other yoga systems, are combined in parsvakonasana. The Sanskrit terms parsva, meaning \"side or flank,\" kona, meaning \"angle,\" and asana, meaning \"posture\" make up the word parsva."}},{"@type":"Question","name":"What are 5 standing yoga poses?\n","acceptedAnswer":{"@type":"Answer","text":"Although the symbolic number of standing asanas is 84, different books identify different options, sometimes mentioning their names but not explaining them. Here are five famous standing yoga poses you can practice: Mountain PoseForward FoldWarrior PoseChair PoseTriangle Pose"}},{"@type":"Question","name":"What is an extended side angle bend?\n","acceptedAnswer":{"@type":"Answer","text":"Extended side angle bend pose is a side-stretching, standing yoga posture that necessitates balance and flexibility. This stance has a number of physical advantages, but it's also known to help with mental and emotional stress.The practitioner begins in a lunge position. The lead arm rests on the lead leg or reaches towards the ground, while the other arm extends upwards and forward to stretch the side of the body. The head raises up to look at the sky."}},{"@type":"Question","name":"How to do a bound side angle pose in yoga?","acceptedAnswer":{"@type":"Answer","text":"In Bound Side Angle Pose, one arm is looped below the front thigh, while the other wraps around the body behind the back in a bound. The ribcage is lifted, and the pelvis is tucked. The heart is no longer obstructed and the gaze is riveted on the horizon.This variation is a good way to take your Side Angle Pose to the next level if your shoulders are too tight and stressed."}}],"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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