Utthita Parsvakonasana

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 “You have to feel the vibration in each asana: thus you are creating space.” BKS Iyengar

1. Pronunciation: Utthita Parsvakonasana

2. English Translation for:  Extended lateral angle pose / Extended side angle pose

     Parsva = side or flank

     Kona = an angle

 3. Three key points:

 “Light on Yoga” by BKS Iyengar Plate #2

     • Bend the right leg at the knee until the thigh and the calf form a right angle and the right thigh is parallel to the floor.

    • Place the right palm on the floor by the side of the right foot, the right armpit convering and touching the outer side of the right knee.

 “Yoga in Action”  by Geeta S Iyengar

      • Learn to keep the structure of the thoracic chest broad. Do not put dead weight on the bent leg.

     •  Learn to give a single extension from left foot to left hand while doing on the right and vice versa.

4. How to get into this pose:

 “Light on Yoga” by BKS Iyengar Plate #2
    (a) Stand in Tadasana. Take a deep inhalation and jump and spread the legs apart sideways 4 to 4 1/2 ft part. Palms facing down.
    (b) While exhaling, turn the right foot sideways 90 degrees to the right, and the left foot slightly to the right.
    (b) Bend the right leg at the knee unitl the thigh and the calf form a right angle and the right thigh is parallel to the foot.
    (b) Place the right palm on the floor by the side of the right foot, the right armpit covering and touching the outer side of the right knee.
           Stretch the left arm out over the left ear. The chest, the hips and the legs should be in a line and in order to achieve this, move the chest up
           and back. Stretch every part of the body, concentrating on the back portion of the whole body, especially the spine.
    (c) Inhale and lift the right palm from the floor, Straighten the right leg and raise the arms as in Plate #3-Utthita Hasta Padasana.

“Iyengar Intensive at Estes Park” by BKS Iyengar (DVD)

     (a) Broaden your heal, broaden your sole bottom of your feet. Put the inner legs straighten out.and together-“compact ” the legs. Do not think                       of the outer legs,  outer legs will come in automatically.

      (b) Inhale deep and Jump 4  1/2ft apart-stretch from the back of the arm pit and stretchto the tip of fingers. Take the left knee and turn the right                  foot out.

     (b) Exhale and bend the right leg: do not just bend the knee but let the bottock bone drop down to guide your knee to bend forward: place the palm              on  the  floor. stretch the back of the elbow to be in contact with front elbow, lift and stretch left arm, stretch the inner elbow of the left:                            Energy should feel beyond the right leg, from the fingertips of the left arm to beyond the left heel. Energy has to flow.  Move the bend knee a bit              forward,

      (b) Left armpit firm and turn the arm backward to make it stable: extend and lengthen the little finger and  lift the upper arm. Energy!

      (c) Left arm rotate back  and inhale come back, lengthen the little finger.  Turn both legs to .Uttita Hasta Tadasaaana(?).

5. References:

    • Iyengar Yoga Center of Denver:

      “Stretch every part of the body, concentrating on the back portion of the whole body, specially the spine. Stretch the spine until all the

      vertebrae and ribs move and there is a feeling that even the skin is being stretched and pulled.”

       http://iyengardenver.wordpress.com/2014/01/03/pose-of-the-month-utthita-parsvakonasana/

    • Brad’s Iyengar Yoga Notebook

       http://www.bradpriddy.com/yoga/parsva.htm

    • Iyengaryganyc: Skillful sequencing:

       According to BKS Iyengar, you can keep your chest, hips,and legs in a line by moving your chest up and back. Stretch every part of your
       body, concentrating on the entire back, especially your spine.
       http://www.iyengarnyc.org/wp-content/uploads/2012/08/Fit_Yoga_Skillful_Sequencing.pdf

6. Benefit:

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