This is an excellent asana to stretch your sides and simultaneously strengthen the lower body. It  makes your core muscles stronger and improves shoulder flexibility.

It means: utthita = extended, parsva = side; kona = angle, asana = posture

Method

• Stand straight in Tadasana.
• Keep your feet wide apart, at a comfortable distance. Make sure that your feet are parallel to each other.
• Raise your hands to shoulder level with palms facing downwards. Stretch your arms parallel to the floor.
• Turn your right foot out at 90⁰, and turn your left foot slightly towards the right. Right foot heel should be in line with the center of left foot.
• Bend your right knee. Try to make your right thigh parallel to the floor by adjusting your left leg. The right leg remains steady and fixed.
• Drop your right hand outside of the right foot on the map.
• Bring left arm up, stretch it over the head and in front of the mat. Gently turn your face and gaze upwards. Left arm should touch left ear and head should not droop down.
• If you have a weak shoulder, keep the arm on hip instead of stretching it over the head.
• Now stay in the position and breathe in this posture for 15-30 seconds.
• Release the posture and repeat it on the opposite side.

Benefits

• Strengthens your legs, knees and ankles.
• Stretches your hamstrings and improves blood circulation to the groin area.
• Makes your core stronger and improves the flexibility of the shoulders.
• Relieves back pain.
  

   

  Contraindications

  • Don’t bring your knee past the foot as it would put pressure on the knee.