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Extended Side Angle Pose (Utthita Parsvakonasana)

Extended Side Angle Pose, known in Sanskrit as Utthita Parsvakonasana (oo-TEE-tah PARSH-vah-ko-NAH-sah-nah), is a foundational standing yoga pose that deeply stretches the sides of the body, groin, and hamstrings while strengthening the legs and core. The Sanskrit name breaks down as follows: "Utthita" means extended, "Parsva" means side or flank, "Kona" means angle, and "Asana" means pose. It is a powerful posture often sequenced between Warrior Poses in vinyasa flows.

How to Practice Extended Side Angle Pose

This pose is a wonderful addition to any yoga practice and can often be found in a pose generator designed for building strength and flexibility. Here’s a step-by-step guide to help you get into Utthita Parsvakonasana:

1. Begin in Warrior Two Pose with your right leg bent at a 90-degree angle, knee stacked directly over your ankle, and your left leg extended straight back with the foot parallel to the short edge of your mat. Your arms are extended out to the sides, parallel to the floor, gaze over your right fingertips.
2. On an exhale, lean your torso to the right, bringing your right forearm to rest gently on your right thigh.
3. Reach your left arm overhead, bringing it in line with your torso. Your palm can face down, and your arm should create a long, straight line from your left heel to your left fingertips. Keep your chest open towards the side or sky, avoiding collapsing forward.
4. To deepen the pose, exhale further and, keeping the length in your side body, lower your right fingertips to the floor (or a block) on the inside or outside of your right foot. Ensure your front knee is still stacked over your ankle and not falling inward.
5. Maintain a steady breath while holding the pose, extending through your back heel and the crown of your head. Engage your core to support your spine.
6. To exit the pose, inhale and with strength in your legs and core, return to Warrior Two Pose.
7. Change sides and repeat the sequence for the same duration.

If you're using a yoga generator, it might offer variations or modifications for this pose.

Benefits of Extended Side Angle Pose

Utthita Parsvakonasana offers a wide array of physical and energetic benefits:

• Strengthens the Lower Body: It actively engages and strengthens the muscles of the legs, knees, and ankles.
• Builds Core Stability: The pose requires significant core engagement to maintain balance and proper alignment, thus strengthening the abdominal muscles.
• Deep Stretch: Provides a profound stretch for the groins, hamstrings, and the entire side of the body, from the heels to the fingertips.
• Relieves Stiffness: Helps to relieve stiffness in the shoulders, expanding the chest and improving posture.
• Alleviates Sciatica: The deep hip and hamstring stretch can be therapeutic for those experiencing sciatica pain.
• Improves Digestion: The gentle compression and stretch in the abdominal area can stimulate digestive organs and improve elimination.

Cautions and Contraindications

While Extended Side Angle Pose is generally safe, it's important to practice with awareness, especially if you have certain conditions:

• Neck Pain: If you experience any neck pain, keep your gaze directed towards the floor instead of upwards.
• Knee Issues: Be mindful of your front knee; ensure it doesn't extend beyond your ankle or collapse inward. If you have chronic knee problems, practice with extra caution or modify the pose by placing a block under your hand.
• Hip or Back Injuries: Individuals with recent hip or back injuries should approach this pose cautiously or avoid it if it causes discomfort.

Extended Side Angle Pose Details