Utthita Parsvakonasana
(Extended Side Angle Pose)
The literal meaning of utthita is extended, parsva is side and Kona is angle.
True to its name, this pose creates a stretch along the top side of the body, from the back heel through the raised arm. What`s often neglected is the need to match the stretch along the under-side of the torso.
It might be better, then, to think of Utthita Parsvakonasana as the "Extended Sides Angle Pose."
The yoga helps in curing Constipation , Infertility , Low backache , Menstrual discomfort, Osteoporosis and Sciatica.
 Asana technique
To begin with this asana, you have to stand in Tadasana.
With an exhalation, step or lightly jump your feet 3½ to 4 feet apart.
Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel.
Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle.
Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor.
As you bend the knee aim the inner knee toward the little-toe side of the foot. If possible, bring the right thigh parallel to the floor.
As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh.
Press your right fingertips (or palm) on the floor just outside of your right foot.
Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.
Firm your shoulder blades against the back ribs.
Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor.
Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Turn your head to look at the left arm.
Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.
Stay for 30 seconds to 1 minute. Inhale to come up.
Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement.
Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana.
The Anatomical Focus points on the body for this asana are Legs, Ankles , Groins , Chest , Lungs , Shoulders , Spine and Abdomen.
Benefits of Utthita Parsvakonasana
Strengthens and stretches the legs, knees, and ankles
Stretches the groins, spine, waist, chest and lungs, and shoulders
Stimulates abdominal organs
Increases stamina
Precautions
Headache
High or low blood pressure
Insomnia
If you have any neck problems don`t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.
|
