Utthita Parsvakonasana: Bali Yoga Ubud

Utthita Parsvakonasana: Bali Yoga Ubud

Utthita Parsvakonasana, also known as Extended Side Angle Pose, is a foundational standing yoga pose that stretches and strengthens various parts of the body. This asana is part of the standing sequence in many yoga styles, including Ashtanga, Vinyasa, and Hatha yoga. Here’s how to perform Utthita Parsvakonasana:

Steps to Perform Utthita Parsvakonasana:

  1. Starting Position:
    • Begin in Tadasana (Mountain Pose) at the top of your mat. Take a moment to ground yoga school in bali yourself, engage your core, and lengthen your spine.
  2. Step Back:
    • Step your feet about 3 to 4 feet apart (the distance can vary based on your height and comfort).
    • Turn your right foot out 90 degrees so that your toes point to the top of the mat. Your right heel should be aligned with the arch of your left foot.
    • Keep your left foot turned slightly inward, yoga teacher training in bali around 45 degrees.
  3. Extend Your Arms:
    • Inhale and extend your arms out to the sides, parallel to the floor, with your palms facing down. Your arms should be in line with your shoulders.
  4. Bend Your Right Knee:
    • Exhale and bend your right knee, bringing your thigh parallel to the floor. Ensure that your right knee is directly above your right ankle, forming a 90-degree angle.
    • Keep your left leg straight and engaged,  yoga teacher training bali pressing firmly into the outer edge of your left foot.
  5. Lengthen Your Torso:
    • As you bend your right knee, tilt your torso to the right and extend your right arm down towards the floor.
    • Rest your right hand on the outside of your right foot or on a block placed on the floor. Your forearm can also rest on your right thigh if reaching the floor is challenging.
  6. Extend Your Left Arm:
    • Inhale and extend your left arm vertically towards the ceiling, aligning it with your shoulders.
    • Gaze upward toward your left hand or, if comfortable, turn your head to look at your right hand.
  7. Engage Your Core and Open Your Chest:
    • Lengthen your spine from your tailbone bali yoga to the crown of your head.
    • Engage your core muscles to stabilize your torso, and open your chest toward the ceiling.
  8. Hold the Pose:
    • Hold the pose for several breaths, maintaining stability and balance. Breathe deeply and evenly.
  9. Release and Repeat:
    • To release the pose, inhale as you press into your feet and straighten your right leg.
    • Return to Tadasana (Mountain Pose) yoga school in ubud and repeat the pose on the other side, stepping your left foot forward and bending your left knee.

Benefits of Utthita Parsvakonasana:

  • Strengthens: Legs, knees, ankles, arms, shoulders, and core muscles.
  • Stretches: Groin, hamstrings, hips, spine, chest, and shoulders.
  • Improves: Balance, stability, flexibility, and concentration.
  • Stimulates: Abdominal organs, aiding yoga teacher training in ubud digestion, and elimination.

Contraindications and Modifications:

  • Avoid this pose if you have a recent or chronic injury to the knees, hips, or shoulders.
  • Modify the pose by placing your hand on a block or resting your forearm on your thigh if reaching the floor is challenging.
  • If you have high blood pressure or neck problems, avoid looking up and keep your gaze forward or downward.

Utthita Parsvakonasana is a powerful pose that combines strength, flexibility, and balance, offering a myriad of physical and mental benefits. Practice this asana mindfully, paying attention to your breath and body alignment, to experience its full potential.


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