Follow the following steps in order to complete the Utthita Parsvakonasana
Initially starting in Tadasana or Mountain Pose.
Do keep your legs just wide apart.
With your palms facing down then extend the arms into a T position.
Turn the right foot just outward to 90 degrees
Then turn the left foot slow and steadily inward slightly.
Do lift through your spine by keeping the sides of the torso long equally.
Then press the left outer foot plus heel to the ground as you start to bend the right knee just toward a 90-degree angle.
Return back to the normal pose and repeat again.
This asana mainly focus on legs, hips and shoulders with a lot of perfection.
The therapeutic applications of Utthita Parsvakonasana are related to constipation, menstrual discomfort, Infertility, Sciatica, Low backache and Osteoporosis.
There are many benefits of Utthita Parsvakonasana. Few of them are as follows -
It strengthens and improves the legs, thighs, knees, and ankles.
It stretches the waist, back, ankles, spine, shoulders and groin.
It does the act of twisting of the spine.
It leads to better digestion through a healthier body.
It stimulates and massages the abdominal organs.
It tones the muscles of the heart.
It enhances lung capacity.
It strengthens the shoulders with deeper access.
It improves balance and stamina.
It increases endurance.
Those suffering from Insomia, Headache, Knee injuries and High or low blood pressure should avoid practicing Utthita Parsvakonasana. Do consult your personal doctor or general physician before indulging in the practice of Utthita Parsvakonasana. It is one of the moderate difficult asana to perform because of the act of balancing is involved in it. Those who are finding very difficult to balance their body weight may take the help of an active partner while indulging in Utthita Parsvakonasana.
Most of the beginners face two problems with this particular pose. Initially, they can't touch easily the fingertips of their lower hand to the ground once they're in Utthita Parsvakonasana. In order to solve this issue, use a solid block outside the front foot to perfectly support your hands. Another issue is that they can't directly keep their back heel rightly anchored to the ground as they bend their front knee into the posture of Utthita Parsvakonasana. In order to solve this particular issue, brace your back heel just against a wall with a lot of perfection.
The variation of Utthita Parsvakonasana can be performed through Revolved side angle pose, Warrior Pose/Virabhadrasana II and Bound side angle pose. While performing Utthita Parsvakonasana, it is far better open the chest, relieve pressure on the bent leg, engage the feet and stretch the inner thigh.
The modification of Utthita Parsvakonasana with proper props like solid blocks, straps, buckets can be used for practicing after proper consultation with vast experienced yoga experts.
An active partner can assist you in order to get a proper feel for the work carried out by the back leg in this posture. Do make your partner stand just at your back leg plus directly facing you and loop a tight strap around your back inner groin. Your partner firmly should pull the strap against the inner groin as you bend the front knee, directly resisting it just opposite to the actual movement of the front leg with a lot of perfection. Then as you slow and steadily lean towards the bent-knee side, your active partner must continue to effectively pull on the strap, assisting you to perfectly keep your body weight back, on the heel and back leg. You can also encourage your partner to perfectly perform Utthita Parsvakonasana along with you so that you can directly feel the company of being in a yoga group.
The preparatory poses of Utthita Parsvakonasana are Virasana, Adho Mukha Svanasana, Utthita Trikonasana, Supta Baddha Konasana, Virabhadrasana II, Prasarita Padottanasana, Upavistha Konasana, Siddhasana, Supta Padangusthasana and Supta Virasana. Most of these asana will give you a better feel of warm up before perfectly indulging in Utthita Parsvakonasana with a lot of perfection.
The follow up poses of Utthita Parsvakonasana are Baddha Konasana, Bakasana and Malasana. It is highly advised to take the help of an experienced yoga master while personally indulging in these moderately difficult yoga postures to a great extent.
It is to be highly noted that even for regular practioners, the body's weight largely tends to shift directly forward onto the ball of the front foot that leads to unbalancing the posture of Utthita Parsvakonasana. When you are performing this pose, do lift the ball of the front foot off the ground plus re-affirm the anchor of the back heel by just slow and steadily pressing the head of the back femur bone deep into its socket plus lifting the inner back groin deep into the leg. After a while do soften the ball of the front foot onto the ground again with a lot of perfection.