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Hip Opener Asana · Elementary (Level 2) · Catalog #800750

Bound Side Lunge Baddha Parsva Utkatasana

Side Lunge with the arms binding. The bind deepens the rotation or the opening considerably and demands shoulder range before the pose itself can be entered at all.

Practice Bound Side Lunge (Baddha Parsva Utkatasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Bound Side Lunge (Baddha Parsva Utkatasana) — Hip Opener Yoga Posture Illustration

Bound Side Lunge (Baddha Parsva Utkatasana) — Hip Opener posture targeting Inner Thighs, Quads, Glutes, Shoulders, Chest · Even ujjayi breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Baddha Parsva Utkatasana
Posture Family
Hip Opener
Difficulty
Elementary (Level 2)
Recommended Hold
40 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Forward
Target Muscles
Inner Thighs, Quads, Glutes, Shoulders, Chest
Energy Expenditure
3.5 METs

Alignment, Breath & Drishti Cues for Bound Side Lunge

Bound Side Lunge (Baddha Parsva Utkatasana) belongs to the Hip Opener posture family and engages the Inner Thighs, Quads, Glutes, Shoulders, Chest at an intensity of approximately 3.5 METs. Side Lunge with the arms binding. The bind deepens the rotation or the opening considerably and demands shoulder range before the pose itself can be entered at all.

  • Breath Rhythm: Maintain Even ujjayi throughout the 40-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Inner Thighs, Quads, Glutes, Shoulders, Chest.
  • Minimum Recommended Age: 5 years (60 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 40 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Knee injury
  • Shoulder injury

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