Extended Side Angle Pose: Utthita Parsvakonasana
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
- Downward facing dog | Adho mukha svanasana
- Warrior II | Virabhadrasana II
- Low lunge | Anjaneyasana
SEQUENTIAL POSES
- Triangle pose | Trikonasana
- Half moon pose | Ardha chandrasana
- Bound extended side angle | Baddha parsvakonasana
COUNTER POSES
- Pyramid pose | Parsvottanasana
- Standing forward fold | Uttanasana
- Reverse warrior | Viparita virabhadrasana
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
- Begin in warrior II pose with your right foot forward.
- 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.
- Draw both shoulders away from your ears. Square your shoulders to the left side of your mat.
- Hold for 3-5 breaths, then return to warrior II and release. Repeat on the other side.
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About the Author
Hanumanasana: Front Splits Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.
Philosophy + Origin
More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.
Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.
