Utthita Parsvakonasana, also known as Extended Side Angle Pose, is a foundational yoga school in bali standing yoga pose that stretches and strengthens various parts of the body. This pose helps improve balance, stability, and flexibility.

Steps to Perform Utthita Parsvakonasana

1. Start in Tadasana (Mountain Pose):

   • Stand with your feet together and arms by your sides.
   • Take a few deep yoga teacher training in bali breaths to center yourself.

2. Step into a Wide Stance:

   • Step your feet 3.5 to 4 feet apart.
   • Raise your arms parallel to the floor and reach them actively out to the sides, palms down.

3. Turn Your Feet:

   • Turn your right foot out 90 degrees so that your toes point to the top of the mat.
   • Align the heel of your right foot with the arch of your left foot.
   • Turn your left foot slightly inwards (about 15 degrees).

4. Bend the Right Knee:

   • Exhale and bend your yoga teacher training bali right knee over the right ankle so that the shin is perpendicular to the floor.
   • Aim to bring your right thigh parallel to the floor.

5. Extend Your Torso:

   • Lean your torso to the right, bringing your right hand down to the floor on the inside or outside of your right foot (or rest your forearm on your thigh).
   • Extend your left arm straight up towards the ceiling, and then reach it over your left ear bali yoga, palm facing down. Your left arm should be in line with your left ear.

6. Align Your Body:

   • Ensure your left heel is grounded, and your entire left leg is strong and engaged.
   • Rotate your torso yoga school in ubud slightly up towards the ceiling.
   • Keep your chest open and avoid collapsing forward.

7. Gaze and Hold:

   • Turn your head to look at your left hand.
   • Hold the pose for several breaths, maintaining strength and steadiness.

8. Come Out of the Pose:

   • Inhale and press firmly through your left heel to come back to an upright position with your arms parallel to the floor.
   • Straighten your right leg.

9. Repeat on the Other Side:

   • Turn your feet to the yoga teacher training in ubud left and repeat the pose on the left side.

Benefits of Utthita Parsvakonasana

• Strengthens: Legs, knees, ankles, and arms.
• Stretches: Groins, spine, waist, chest, lungs, and shoulders.
• Improves: Stamina, balance, and concentration.
• Stimulates: Abdominal organs, aiding digestion and elimination.

Modifications and Variations

• Using a Block: If you cannot reach the floor, place a yoga block under your hand for support.
• Forearm on Thigh: Rest your forearm on your bent thigh instead of placing your hand on the floor if you need less intensity.
• Binding: For an advanced variation, you can bind your arms behind your back, clasping your hands or fingers.

Tips and Precautions

• Alignment: Pay close attention to the alignment of your feet and legs to avoid knee strain.
• Breathing: Breathe deeply and steadily throughout the pose.
• Avoid Overstretching: Do not force your body into the position; go as far as your flexibility allows comfortably.
• Injuries: If you have any injuries or conditions affecting your knees, hips, or shoulders, modify the pose accordingly or consult a yoga instructor.

Utthita Parsvakonasana is a powerful pose that integrates strength, flexibility, and balance, making it a valuable addition to any yoga practice.