Extended Side Angle Pose: Utthita Parsvakonasana

extendedsideanglepose daynaseraye

Utthita parsvakonasana (oo-TEE-tah PARZ-vuh-ko-NAHS-uh-nuh) is a standing pose that stretches the legs, knees, hips, and ankles while increasing endurance and stamina.

SANSKRIT

  • Utthita: extended
  • Parsva: side
  • Kona: angle
  • Asana: pose

PHYSICAL BENEFITS

  • Strengthens your thighs, hips, knees, and ankles.
  • Stretches your groin, back, spine, waist, ankles, and shoulders.

ENERGETIC BENEFITS

  • Increases endurance and stamina.

PREP POSES

SEQUENTIAL POSES

COUNTER POSES

ADJUSTMENTS/MODIFICATIONS

  • Rest your forearm on the top of your front thigh. Draw your shoulders away from your ears and stay engaged in the sides of the torso to prevent collapsing toward the ground.
  • Place a block under your bottom hand to bring the ground closer to you.
  • Keep your gaze forward or down to the floor to invite more space in the neck.

STEP-BY-STEP

  1. Begin in warrior II pose with your right foot forward.
  2. Reach your right arm toward the top of your mat, extending through the sides of your torso. When you reach as far as you can, lower your right hand down and left hand toward the ceiling, both palms facing the left side of your mat.
  3. Draw both shoulders away from your ears. Square your shoulders to the left side of your mat.
  4. Hold for 3-5 breaths, then return to warrior II and release. Repeat on the other side.

###Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.



Viparita Virabhadrasana: Reverse Warrior Pose

Virabhadrasana

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

In viparita virabhadrasana (VIP-uh-REE-tuh veer-uh-buh-DRAHS-uh-nuh), experience a member of the “warrior” family with an incredible opening in the side of the torso as well as the stretching the legs. By giving the side of your heart an opportunity to shine (as a side bend rather than a back bend), this posture offers all sorts of positive vibes, including a boost of self-esteem and perseverance.

Philosophy + Origin

The general definition of a warrior is someone who “engages in warfare,” which conjures up images of battlefields, weapons, and violence. The power of reverse warrior is to “turn around” this imagery to think about warriorship in different contexts. The idea of a peaceful warrior, or even a light warrior, is used in yoga to remind students that showing up with love and intention in day-to-day life is just as important, if not more so. When practicing reverse warrior, ask yourself to consider definitions or beliefs in your life from another perspective. There are two sides to each coin, and the better you know both sides, the better prepared you will be to live your life with steadiness, grace, and ease.

Read Article

More In Focus

Our unique blend of yoga, meditation, personal transformation, and alternative healing content is designed for those seeking to not just enhance their physical, spiritual, and intellectual capabilities, but to fuse them in the knowledge that the whole is always greater than the sum of its parts.


Use the same account and membership for TV, desktop, and all mobile devices. Plus you can download videos to your device to watch offline later.

Desktop, laptop, tablet, phone devices with Gaia content on screens

Discover what Gaia has to offer.

Testing message will be here