Uttitha Parsvottanasana
उत्थित पार्श्वोत्तानासन
Uttitha Parsvottanasana stretches the hamstrings, spine, and shoulders. It also strengthens the legs and improves balance.
Anatomy Involved
Benefits
- Stretches hamstrings, spine, and shoulders
- Strengthens legs
- Improves balance
- Calms the mind
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- High blood pressure
- Glaucoma
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Place hands on blocks or a chair to reduce the depth of the fold.
neck pain
Keep the head lifted and gaze forward or down, avoiding dropping it.
hamstring injury
Bend the front knee and place hands on blocks to lessen the stretch.
pregnancy
Take a wider stance and avoid deep forward folding, use blocks for support.
Target Areas
Practice Flow
About this Pose
Uttitha Parsvottanasana stretches the hamstrings, spine, and shoulders. It also strengthens the legs and improves balance.
How to Practice
1. Begin in Tadasana, grounding evenly through both feet.
2. Inhale and step your feet 3-4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Exhale and rotate your torso to face the right leg.
5. Bring your hands into reverse Namaste behind your back.
6 more steps remaining
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Frequently Asked Questions
Common questions about Uttitha Parsvottanasana
What is Uttitha Parsvottanasana?
Uttitha Parsvottanasana stretches the hamstrings, spine, and shoulders. It also strengthens the legs and improves balance.
What are the benefits of Uttitha Parsvottanasana?
Stretches hamstrings, spine, and shoulders. Strengthens legs. Improves balance. Calms the mind. Stimulates abdominal organs.
Who should avoid Uttitha Parsvottanasana?
Avoid this pose if you have: Back injury, High blood pressure, Glaucoma.
How many steps are in Uttitha Parsvottanasana?
Uttitha Parsvottanasana is practiced in 11 steps. Begin in Tadasana, grounding evenly through both feet.
Is Uttitha Parsvottanasana suitable for beginners?
Yes, Uttitha Parsvottanasana is a beginner-friendly pose suitable for all levels.
What props are needed for Uttitha Parsvottanasana?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Uttitha Parsvottanasana help with?
Uttitha Parsvottanasana is therapeutic for: flexibility, back pain, strength, digestive problems, anxiety.
What poses should I do before Uttitha Parsvottanasana?
Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
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