Utthita Parsvakonasana Bali Yoga Ubud

Utthita Parsvakonasana, also known as Extended Side Angle Pose, is a fundamental standing yoga pose that yoga school in bali stretches and strengthens the body. This pose is part of many yoga styles, including Ashtanga, Vinyasa, and Hatha yoga. Here’s a detailed guide on how to perform Utthita yoga teacher training in ubud Parsvakonasana, its benefits, modifications, and precautions:

Steps to Perform Utthita Parsvakonasana

1. Starting Position:

   • Begin in Tadasana (Mountain Pose) at the top of your mat. Stand with your feet together and arms at your sides.

2. Step Back:

   • Step your feet about 3-4 feet apart. Raise your arms parallel to the floor and reach them actively to the sides, shoulder blades wide, palms down.

3. Turn Your Feet:

   • Turn your right foot out 90 degrees so your toes point to the top of the mat. Turn your left foot slightly inwards (about 45 degrees). Align your right heel with the arch of your left foot.

4. Bend Your Right Knee:

   • Exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. yoga teacher training in bali Ensure that your knee is directly above your ankle.

5. Extend Your Torso:

   • Lean your torso forward over the right thigh. Place your right hand on the floor outside your right foot or on a block if you cannot reach the floor comfortably.

6. Stretch Your Left Arm:

   • Extend your left arm straight up towards the ceiling, then reach it over your head in line with your left ear, palm facing down. Your left arm should be alongside your left ear, forming a straight line from your left heel to your left fingertips.

7. Align Your Body:

   • Open your chest and rotate it up towards the ceiling. Ensure that your right thigh is yoga teacher training bali parallel to the floor, and press your outer left foot firmly into the mat.

8. Gaze:

   • Turn your head to look at your left arm, or if this strains your neck, keep your gaze forward or look down at the floor.

9. Hold the Pose:

   • Stay in this position for several breaths. Keep your body engaged, and focus on your alignment and breathing.

10. Release:

    • To come out of the pose, inhale and lift your torso back up, straighten your right leg, and lower your arms. Return to Tadasana and repeat on the other side.

Benefits of Utthita Parsvakonasana

• Strengthens: Legs, knees, ankles, arms, and shoulders.
• Stretches: Groins, spine, waist, chest, shoulders, and hamstrings.
• Improves: Stamina, balance, and concentration.
• Stimulates: Abdominal organs, aiding in digestion and metabolism.
• Relieves: Stress and improves overall body posture.

Modifications and Variations

• Using a Block: If you cannot reach the floor, place your bali yoga lower hand on a block to provide support.
• Forearm on Thigh: Rest your forearm on your bent thigh instead of reaching to the floor for a less intense variation.
• Chair Support: Use a chair to rest your lower hand if you have balance issues or need additional support.

Precautions and Contraindications

• Neck Issues: If you have neck problems, avoid looking up and keep your head in a neutral position.
• High Blood Pressure: Be cautious if you have high blood pressure. yoga school in ubud Do not raise your top arm overhead; instead, keep it on your hip.
• Knee or Hip Injuries: Avoid this pose if you have severe knee or hip injuries. Modify with props as needed.
• Pregnancy: Pregnant women should practice this pose with modifications and under the guidance of a qualified instructor.

Conclusion

Utthita Parsvakonasana is a dynamic pose that enhances strength, flexibility, and balance. It is an integral part of many yoga practices and offers numerous physical and mental benefits. By focusing on proper alignment and breath control, practitioners can maximize the benefits of this pose while minimizing the risk of injury.

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