Utthita Parsvakonasana offers many health benefits, especially for the lower body. Let us walk you through how to do the extended side angle pose to tone your thighs and hips.
Utthita Parsvakonasana or extended side angle pose can strengthen your thighs, hips, and ankles. This is a great side body stretch, but not very easy to do. If you are a beginner, you risk slouching, leaning too far forward or backward. Holding tension in the neck and shoulders instead of relaxing them is another common mistake beginners make when doing extended side angle pose. Let us tell you how to do Utthita Parsvakonasana to tone your thighs and hips, along with its health benefits.
What is Utthita Parsvakonasana?
Utthita Parsvakonasana, also known as Extended Side Angle Pose, is a powerful yoga asana that offers the perfect blend of strength, flexibility and mindfulness. This is a yoga pose that involves stretching the sides of the body while strengthening the legs, arms and core muscles, says yoga expert Dr. Hansaji Yogendra.
What are the health benefits of Utthita Parsvakonasana?
This yoga pose is known for several of its health benefits:
1. Tones thighs and hips
Utthita Parsvakonasana effectively tones the thighs by engaging the quadriceps and hamstrings while lengthening the adductor muscles. The pose requires constant engagement of the leg muscles, leading to increased muscular endurance and toning over time, says the expert.
2. Improves balance and stability
This is a yoga asana that can significantly improve balance control and stability. In this way, it helps reduce the risk of falls, which are common with age, and improves overall physical performance.
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3. Stimulates the abdominal organs
The twisting action in extended side angle pose massages the abdominal organs, including the stomach, liver, spleen and intestines. This gentle compression and release aids blood circulation and lymphatic drainage, aiding digestion and detoxification. Such twisting yoga poses can stimulate rhythmic contraction of intestinal muscles, promoting regularity of bowel movements and alleviating symptoms of gastrointestinal discomfort.
4. Stress reduction
In Utthita Parsvakonasana, the combination of mindful movements, deep breathing and physical effort triggers the release of endorphins, neurotransmitters that improve mood and promote a feeling of well-being. Regularly practicing Utthita Parsvakonasana can help you manage stress more effectively and cultivate a greater sense of calm, says Dr. Hansaji.
How to do Utthita Parsvakonasana?
Here are the steps to do Utthita Parsvakonasana or extended side angle pose:
- Stand in the center of the mat with your feet a comfortable distance apart.
- Turn your right foot 90 degrees and move your left foot in the same direction 45 degrees.
- Bend your right knee 90 degrees and slowly lower yourself. Keep your thigh parallel to the floor and breathe.
- Lean your body onto the right leg. At the same time, reach out with your right hand and place it on the inside or outside of your right foot, depending on your comfort level.
- Bring your left hand parallel to the left ear and above the head, palm down. Feel the stretch on the left side of your body, from your feet to your fingers.
If possible, you can look under your left armpit to the ceiling. - Breathe deeply for a while as you hold this final pose.
- To release the pose, lower your left arm to the left thigh, straighten your right knee, straighten your body then repeat on the other side.
If you have high blood pressure, migraine, shoulder or neck injuries, or have recently had abdominal surgery, avoid this yoga pose. Pregnant women should also avoid it, as the twisting motion is not suitable during pregnancy.
Doing Utthita Parsvakonasana can provide many benefits, but practicing it carefully and with good alignment is essential to avoid injury.
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