Uttitha Parsvakonasana aka “extended side angle pose” is the second position in the Prana Vashya Primary Series. Standing postures, such as extended side angle pose, improve muscle tone in all the independent muscle groups that support the pelvis; giving you a strong foundation in life.
How to get into the position
Step to the right (feet 3.5 to 4 feet apart) and turn your feet to the right. Then, as you inhale, open your arms parallel to the floor and level with your shoulders and then bend your right knee (keeping the thigh at a right angle to the floor). Then, as you exhale, place your right palm on your right foot and extend your left arm by your left ear; stretching all the way from your backward (left) heel through your (left) middle fingertip and lengthening the entire (left) side of your body. Your vision point should be looking up at the sky or celling from underneath your armpit.
As you continue to hold the position for five full breaths: on each inhalation try to extend the arm (pushing from your backward foot); on every exhalation try to rotate your torso more towards the sky / celling using the support of your lower hand.
Do not turn your knee inside; the ankle should not be in front of the knee. Repeat on the left-hand side.
As a variation to this posture and if you are struggling to reach your palm to your foot; try taking your elbow to thigh instead.
Benefits
Uttitha Parsvakonasana:
opens the hips and strengthens and stretches the legs and spine
opens the heart chakra
helps combat infertility
aligns the lower spine;
helps with PMT and sciatica.
Contraindications
Avoid this posture if you have any series blood pressure issues or if you are suffering from insomnia or chronic headaches.