How to do Utthita Parsvakonasana (The Extended Side Angled Pose): Steps & Health Benefits


Health benefits of Utthita Parsvakonasana include Increasing Focus, Improves Blood Circulation, Helps to prevent Constipation, Strengthen The Back and Abdominal Muscles

June 1, 2018


Utthita Parsvakonasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Extended Side Angled Pose. The name Utthita Parsvakonasana actually comes from Sanskrit words, it is a combination of four words, where Utthita means Extended, Parsva means One side, Kona means Angle and Asana mean Pose. So combine all the words, it's pronounced as The Extended Side Angled Pose. 

Utthita Parsvakonasana has lots of health benefits; among that some of the health benefits of Utthita Parsvakonasana include Increasing Focus, Improves Blood Circulation, Helps to prevent Constipation, Strengthen The Back and Abdominal Muscles, Reduces The Side Belly Fat, Strengthen Ankles, Legs, Feet and Calves, Improves Body Balance and Helps to Stimulate Endocrine System.

Before we go to do this asana, we should know for whom this Utthita Parsvakonasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Utthita Parsvakonasana (The Extended Side Angled Pose):

  • To start this asana get onto the yoga mat and you should stand straight with palms of the two hands confronting outward and both feel adjoining each other. 
  • You ought to breathe out gradually while isolating your feet until the point that they are isolated by around three feet separate. 
  • You should now raise your hands with the goal that they are along the edges completely extended and parallel to the floor. In this position, your shoulders ought to stay wide, the feet ought to be kept separated and the palms looking down.
  • You ought to marginally turn your left foot towards the left side, while the right foot still faces forward. 
  • You should turn the left thigh inwards until the point that the lower leg and the focal point of your left knee of your left foot are in a straight line. 
  • You should then turn the hips somewhat towards your left leg yet your chest ought to stay straight. 
  • You should twist the left knee over your left lower leg while breathing in, with the goal that your shin is opposite to the floor.
  • The left thigh ought to likewise stay parallel to the ground with the right leg staying straight and extended completely from hip to lower leg. 
  • You should now expand and extend the right hand over your head on the left half of your body, with the palm confronting the ground and staying straight. The hand ought to touch your correct ear. 
  • You should turn your face gradually internal to take a gander at your palm. The other hand ought to touch the lower leg of your left leg without taking any help from the lower leg or the shoulder.
  • Try to be in this position for one minute and keep breathing normally.
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe out and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana with the opposite site. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Utthita Parsvakonasana (The Extended Side Angled Pose):


Utthita Parsvakonasana Reduces The Side Belly Fat:

Different studies have been proven that regular practice of Utthita Parsvakonasana is very helpful for our abdominal muscles and it also helps to reduce the fat from both sides of the belly region because while doing this asana it create lots of pressure on our abdominal muscles from this side that helps to reduce the extra fat from both sides of the belly.

Utthita Parsvakonasana Strengthen Calves and Hamstrings Muscles:

Different studies have been proven that regular practice of this asana, can stretch your calves and hamstring muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in calves and hamstrings during exercise and other works. 

Utthita Parsvakonasana Helps to Prevents Constipation:

Different studies have been proven that regular practice of Utthita Parsvakonasana can improve our digestive health and also helps in preventing various digestion related issues, such as constipation because regular practice of Utthita Parsvakonasana put some extra pressure on middle body organ by squeezing them, such as intestine, abdomen and stomach, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to increase the blood flow in our body thus help in reducing the risk of constipation.

Utthita Parsvakonasana Improves the Body Posture:

Regular practice of Utthita Parsvakonasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture. 

Utthita Parsvakonasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Utthita Parsvakonasana Helps to Strengthen the Spine:

Different studies have been proven that, regular practice of this asana will help to keep our spine straight and strong. While we are doing Utthita Parsvakonasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Utthita Parsvakonasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Utthita Parsvakonasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Utthita Parsvakonasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Utthita Parsvakonasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Health Benefits of Utthita Parsvakonasana